Shepherd’s Pie: Gluten-free, Dairy-free, Soy-free, & Egg-free

shephard's pie - gluten, dairy, soy & egg-free

One of our favorite frozen dinners from Trader Joe’s has been their pre-made shepherd’s pie. Unfortunately, now that I have cut wheat gluten, soy & dairy out of my diet for the baby, those frozen dinners are no longer an option for me. I decided to try making my own version, with none of the offending allergens, and we loved the end result! The best part…it made enough for dinner that night, and the other half frozen for another night. It was a little more time consuming than most of the dinners I usually make, but since we love it so much, it was definitely worth the effort.

I started with making this soy sauce alternative, recipe found here. I modified the ingredients a little and used 1 1/2 cups of organic beef broth instead of the boullion cubes and water.

For the shepherd’s pie, I started with the recipe from Alton Brown, found here. However, many of those ingredients listed are on my avoid list. Below is my list of modified ingredients. I used ground turkey instead of ground lamb since that was what I had on hand. I also made a couple of other changes, to add even more veggies into the recipe. 🙂

For the potatoes:
1 1/2 pounds russet potatoes
1/4 cup almond milk
2 ounces Earth Balance soy-free margarine
3/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 Ener-G Egg replacerFor the meat filling:
2 tablespoons coconut oil
1 cup chopped onion
4 carrots, peeled and diced small
3 stalks of celery, chopped
2 cloves garlic, minced
1/2 container ground turkey
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 tablespoons Bob’s Red Mill Gluten-free All Purpose Flour
1 can tomato paste
1 cup beef broth
1 teaspoon soy-alternative sauce
2 teaspoons freshly chopped rosemary leaves
1 teaspoon freshly chopped thyme leaves
1/2 cup frozen corn kernels
1/2 cup frozen English peas

I didn’t have to make many changes to the process Alton listed. The only notable change was with the potatoes. Since I added almond milk instead of half and half, they were a little runny. After combining the potatoes, almond milk and margarine, I brought it all to a low boil and cooked for a few minutes until thickened.Read more at: http://www.foodnetwork.com/recipes/alton-brown/shepherds-pie-recipe2/index.html?oc=linkback

Turkey, Quinoa & Mixed Veggies Casserole

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One thing that I used to make fairly regularly for dinner before our son was born was a turkey and couscous casserole. Since there are quite a few things that I am now avoiding eating after noticing reactions from the baby via my breastmilk, I am trying to modify some of my old standbys so they are now free of wheat gluten, dairy & soy (as well as no egg or chicken for my own allergies). Since couscous is made from wheat, I decided to try using quinoa instead. Very similar to the couscous I am used to using, but it has the added benefits of being higher in protein and gluten-free!

I started by cooking four servings of quinoa in water in a medium saucepan. In a separate pan, I added some olive oil, two cloves minced garlic and half a package of ground turkey. I cooked the turkey until opaque, then added in about a cup and a half of beef broth. After that, I added in a variety of veggies: red and yellow baby tomatoes, chopped yellow squash (blanched and frozen from the garden), peeled and chopped sweet potatoes, and baby spinach. Once the quinoa was finished cooking, I added that into the mix as well, added salt & pepper to taste, and cooked for a few more minutes. Super easy, and I had extras to save for later!

Vegetarian Cous Cous Casserole Recipe

If you remember my New Year’s post, you know that I have been making a lot of batches of frozen casseroles for easy, healthy dinner options.  I haven’t done any posts yet on what exactly I have been putting into these casseroles, since I usually pull them out when I am really busy or tired.  I am going to try to make an effort to blog some of my casserole recipes since some of them have been really amazing.  I rarely cook from recipes, so everything is just an approximation on how much I have on hand, or what feels right.

For this casserole, I started with some cous cous cooked in vegetable broth for extra flavor.  I added some cooked peas, carrots, chopped broccoli, sliced mushrooms, and garbanzo beans.  I topped it with a little enchilada sauce and a sprinkling of shredded mozzarella cheese.  We ate this casserole with a side of baked sweet potato fries, which I love.  I love making vegetarian meals whenever I can, and while my husband did like this one, he did make a “where’s the beef” comment.  🙂

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