In these seemingly dark Covid times and being winter and in lockdown this is one of my latest favourite creations. It’s warm and comforting just like yer mama used to make. Well maybe not exactly but I don’t have yer mama’s recipe.
I’m a big fan of organic and recommend checking out the farmers markets at the Newcastle showgrounds but not sure if when you read this they will be open or not.
Serves approx. 4 people or 6 if you are better at not having seconds than in my household. It’s me that has seconds, not my partner. Yes Megan I told them.
Please consider I am essentially a bush cook so when I make something I don’t often measure but I’ll do my best:
- One full paper bag of mushrooms (I warned you)
- 500g of carrots
- Green beans approx. 250g
- One whole capsicum. You choose what colour
- Half head of garlic, not a clove the whole head (I’ve never experienced someone’s garlic breath and I have the nose of a hound so am liberal with my garlic)
- Butter but if you have a dairy issue I suggest almond milk or even coconut cream
- 8 tomatoes (I prefer Roma tomatoes)
- Approx 500g of potatoes or sweet potatoes if you are aiming for low carb
- If you want to add meat then that’s up to you
- 2 – 3 lemons ( I know you didn’t see that coming did you. Wait and see.)
- Olive oil
The method is really up to you as to your timing but this is mine.
- Peel and cut the potatoes into thumb sized pieces. The smaller the pieces the quicker they cook and the less gas or electricity you use.
- Peel and cut the carrots into little fingernail sized pieces
- Put the potatoes on to boil and if you have a steamer that sits over the top of the saucepan like we have you can cook the carrots at the same time. If not do it separately.
- Slice the mushrooms and garlic and fry them in a pan with olive oil.
- Cut up the capsicum, beans and tomatoes into fingernail sized pieces
- Grate the lemon peel for the lemon zest and mix with oregano and olive oil.
- When the potatoes are cooked through empty out the water and mash with either butter, almond milk or coconut cream.
- Mix the carrots, beans, capsicum, mushrooms, tomtoes and garlic together with oregano and thyme to taste. I personally like a strong punch of taste but each to their own.
- Put the mix into in a casserole dish. We use one of those French casserole dishes with a lid that is approximately 6 litres.
- Spoon the mashed potato over the mix and smooth over. Then pour the oregano, lemon and olive oil mix over the top.
- Pop into a preheated oven at 170C for approximately 20 – 25 minutes. If your casserole dish doesn’t have a lid then put aluminium foil over the top.
You can certainly go rogue if you want with different flavours such as chilli in the main mix or smoked paprika, cumin or seeded mustard in the mash. So many variations but I leave them up to you to play with
Now you will have a fabulous healthy meal for you and your family.
Any questions don’t hesitate to give us a holler.
In the meantime check out some of our other healthy recipes. Enjoy and stay safe.
Jeff Shearer has been in practice since 1995 and
loves sharing his knowledge on better ways to live.