5 Star Healthy Recipes – Mince, Pumpkin & Sweet Potato Pie – Lorna’s Original!
5 Star Healthy Recipes – Mince, Pumpkin & Sweet Potato Pie Lorna’s Original!
One late afternoon, suffering my usual ‘not keen on cooking’ syndrome, I managed to drag myself into the kitchen and opened the fridge. Mince, pumpkin, sweet potato and a bag of brown onions is all that stared back at me. Nearly as sullenly as I glared at them myself.
So what on earth was I to cook with this lot…? I know this will sound horrid, but that afternoon I would have preferred to poke my eyes out with a hot poker rather then cook. But then a miracle happened!
I poured an icy glass of white, turned on my fry pan, threw in some coconut oil and created a pie that would blow, all pies ever created, out of the water!
Not only did this pie turn out to be insanely delicious, but it was full to the bream with nutritious veggies. All those orange cancer fighting veggies, loads of garlic, onions and organic lean mince. It was 70% veggies and only 30% organic mince, which I think is a great ratio for meals.
Your kids are going to love this. Make sure you make it a big one and leave half for an easy dinner tomorrow!
Half a big Kumera/Sweet Potato
Pumpkin – Twice as much as the sweet potato
Lean organic beef mince
1 x large zucchini
Large brown onion
A few gloves of garlic
Glass jar of tomato paste
1. Heat the pan with coconut oil, add diced onions and brown.
2. Once the onions are brown add the mince and brown. You will notice moisture appears from the cooking mince, just keep cooking until the moisture has evaporated.
3. Once this has happened you can add the tomato paste. Around 4 tablespoons. Now it’s very important to cook off the tomato paste. Pretend you are browning it too, until you smell a delicious aroma coming off it. Then you know it’s cooked off enough.
3. Add the chopped pumpkin and sweet potato. Mix it all around then add some water, just enough to cook the veggies with. Put the lid on for around 15 min while it cooks.
4. Once the veggies are soft & mixed in well with the mince, you can add the grated zucchini. The mix should be thick but not dry, moist but not runny.
5. Put the pie mix into a glass pie dish. Lay a sheet of pastry over the top and cut off excess so it lays just over the pie mix.
6. Pop in the oven and bake until the top is golden brown.
Notes, Tips and Variations
Just remember to cook off the tomatoe paste.
Serve with a side of greens.
Pumpkin is a good source of Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fibre, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper and Manganese. WOW!
Kumera/Sweet Potatoe there is an amazing quote on sweet potatoes by wikipedia.org – ‘In 1992, the Centre for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fibre content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potatoe. ‘
Garlic is a good source of Calcium, Phosphorus and Selenium, and a very good source of Vitamin C, Vitamin B6 and Manganese. Plus you hear talk all the time about how it boosts your immune system and fights off the flu!
Onion is also a good source of Dietary Fiber, Vitamin C, Vitamin B6, Potassium and Manganese and Wikipedia says, ‘Onions contain chemical compounds such as phenolics and flavonoids that basic research shows to have potential anti-inflammatory, anti-cholesterol, anticancer and antioxidant properties.’
For more fantastic healthy kids recipes and tips on how to get your kiddies to eat it!! Get my eBook with easy print outs!
Remember to Subscribe too!