Raw Tuesday recipes: shepherd’s pie and crepes

Raw vegan shepherd's pie

Shepherd’s pie is one of those quintessentially warming winter foods. So the idea of eating it raw, and not piping hot out of the oven, might seem a bit strange to some people. Let me assure you that this dish is delicious and filling. And if you want, you can warm it in the dehydrator or oven before eating it– in fact, I highly recommend it. I’ve posted a shepherd’s pie recipe on this site before, but this is a new and improved version. I think the vegetables are much richer in this one, because of the sauce.

Shepherd’s pie (version 2.0) serves 4

1/2 head of broccoli, chopped

1/2 red bell pepper, chopped

1 large carrot, chopped

1 stalk celery, chopped

1/2 onion, chopped

6 small brown mushrooms (e.g. portabellini), sliced

kernels from 1 ear of corn/ mealie (removed from cob)

2 Tb olive oil

1 Tb tamari

Himalayan/Kalahari salt and pepper to taste

sauce (see below)

mashed potato topping (see below)

Fresh oregano or parsley for garnish

Instructions: Put all chopped veggies in a large baking tray (like a rectangular cake pan). Toss with olive oil, tamari, salt and pepper and marinate at least 2 hours. For a more “cooked” feeling, put the veggies in the dehydrator at 40 degrees C/ 105 degrees F for a couple of hours. Once they’ve softened, toss with sauce to coat, then top with mashed potato topping. Top with garnish and a little black pepper.

raw vegan shepherd's pie filling and topping

Tomato-miso sauce

2 Tb miso paste (I used organic brown rice)

3/4 cup sun dried tomatoes, soaked (reserve soak water)

3/4 cup tomato soak water, or more as needed (you can also pour some of your marinade into the sauce, instead of extra water)

Instructions: Blend all ingredients together until smooth.

Parsnip mashed potatoes

4 parsnips, peeled and roughly chopped

1/4 cup macadamia nuts

1/4 cup water (or more as needed, for the right consistency)

pinch of salt, pepper, dried sage, dried rosemary

Instructions: Process parsnips in food processor until broken down. Add macadamias and process until broken down. Add water and spices and process until you reach the consistency of mashed potatoes.

raw vegan apple pancakes filled with cashew cream and figs

Apple (or Pear) Crepes

The apple pancakes/crepes this week were from Matthew Kenney’s wonderful book Everyday Raw Desserts (Raw Food). I can’t reprint the recipe here, but I can tell you that I modified the recipe to make pear crepes/ pancakes, based on his apple ones. They’re made of pears, ground flax, agave, water, olive oil, cadamom and a pinch of salt.

He recommends filling them with blueberries (or other fruit). I filled them with a cinnamon cashew cream and fresh figs. Yum! These are one of my new favourites.

raw vegan apple crepes


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