I developed this recipe as I thought about how I could include all of the delicious ingredients and flavors of Thanksgiving into one big dish - minus the turkey, of course. The result was a delightful, savory dish that is the main dish on Thanksgiving or any other time of the year! 

You may notice that the dish is a spinoff from Shepard's Pie. I replaced the traditional Shepard's Pie topping with creamy mashed yams and made the filling with many of the fall harvest vegetables that come to mind when I think of Thanksgiving. When Ben and I tested the pie for the first time, we were amazed at the various savory and festive flavors wrapped up into the one dish. This meal is the epitome of comfort food!

One question we often receive around the holidays from clients is, "what do you do when invited to a dinner party and you know the host will not be serving plant-based options." The easy solution to this situation is, bring your own dish - plenty to fill yourself with and share with others! Just like this recipe, casserole-type dishes that contain plenty of starchy veggies and legumes (for the fuel) and non-starchy veggies (for the high-nutrient density) are the best for these scenarios. They ensure that you will get a properly balanced and nourishing meal and that you won't be going hungry at the party. 

To fully incorporate all Thanksgiving flavors into this recipe, I recommend serving it with my "Easy Roasted Cranberry Sauce!" 

We'll be enjoying this autumn harvest pie at our Whole Food Plant-Based Thanksgiving this year, alongside the cranberry sauce, cornbread stuffing, mashed potatoes, and roasted brussels sprouts.

Time to learn a little bit about the healing benefits of this Autumn Harvest Pie!

• Yams are one of the bright orange foods that make me think of beta-carotene, the plant form of Vitamin A. However, yams are also rich in Vitamin C, B-vitamins, potassium, manganese, and copper. Yams also contain a unique compound called diosgenin, a phytonutrient known for supporting blood pressure control, hormonal regulation, neuronal growth, and potent antioxidant and anti-inflammatory properties. Yams contain high amounts of soluble fiber, known to support cholesterol balances and weight optimization. Finally, yams are high in resistant starch, which helps to fuel intestinal microbes and support overall digestion. 
• Onions are a great staple in the WFPB lifestyle and shine nutritionally for a whole host of reasons. Onions have received the reputation for being a heart-healthy food because studies have shown they help reduce cholesterol, triglycerides, and inflammation, all of which help lower the risk of heart disease. These health effects may be attributed to onions' high content of quercetin and anthocyanins, potent antioxidative and anti-inflammatory compounds. Onions contain allicin, an antimicrobial compound that helps protect the body from infection. Onions are high in sulfur, a nutrient that is essential for detoxification and many other functions in the body. Finally, onions contain a high amount of specific fibers called inulin and fructooligosaccharides that serve as prebiotics and support a healthy microbiome.  
• Leeks, a member of the allium (onion) family, has many of the same benefits as onions, including their high sulfur content and heart-protective benefits. Like onions, leeks also possess antimicrobial benefits from the compound allicin. However, leeks contain additional phytonutrients like lutein and zeaxanthin, two antioxidants that specifically protect high health. Leeks are also high in kaemferol, an antioxidant that has anti-diabetic and anti-cancer properties. High in Vitamin A, Vitamin K, and manganese. 
• Garlic, like other members of the allium (onion) family, contains high levels of a compound called allicin, which has been shown to help reduce blood pressure, cholesterol, triglycerides and also has a strong antimicrobial effect. Garlic is also high in sulfur-containing compounds, which are known for their detoxifying and anti-cancer effects. 
• Celery is rich in Vitamin K, Vitamin A, Vitamin C, and potassium. It has become trendy for its digestive healing qualities. Celery contains a specific soluble fiber called apiuman, which has been shown to heal the digestive tract lining, support the stomach in secreting balanced levels of hydrochloric acid, and decrease stomach ulcers. Celery is also high in a compound called 3-n-butylphthalide, which has lipid-lowering effects. Celery is also supportive of liver health, as it's been shown to reduce the build-up of fat in the liver. It is also high in antioxidants and water. 
• Carrots are the true rockstars when it comes to beta-carotene AKA Vitamin A, which is a vital nutrient for eye health, skin health, respiratory health, and the immune system. Even though vitamin A is where carrots shine, they also contain good amounts of Vitamin C, Vitamin E, Vitamin K, B-vitamins, and potassium. They also contain lutein and zeaxanthin, antioxidants known to protect eye health, as well as lycopene and anthocyanins, known to support vascular health. 
• Mushrooms, every kind, contain very special beta-glucans, which are a specific type of polysaccharide that supports healthy immune function. Mushrooms are very rich in B-vitamins, which are essential for energy production. They contain high amounts of selenium and zinc, crucial minerals for the immune system and skin health.
• Green Beans are very rich in Vitamin K, a nutrient that plays a prominent role in blood clotting, vascular health, and bone health. It's rich in Vitamin A, Vitamin C, folate, and manganese. Green beans are also very rich in antioxidants, including lutein (eye health), quercetin (anti-inflammatory and immune support), kaempferol (anti-cancer and anti-diabetic), and catechin (cardiovascular health.)
• Delicata squash is rich in beta-carotene (Vitamin A), a vital nutrient for eye health, skin health, respiratory health, and the immune system. It's high in Vitamin C, a potent antioxidant that quenches free radicals in the body and supports immunity. It's also very high in potassium which helps regulate the fluid balance in the body and lower blood pressure. Additionally, delicata squash is rich in manganese, magnesium, calcium, and iron. 
• Sage is one of the delicious aromatic herbs that is highly antimicrobial, helping to ward off infection. It is also extremely high in antioxidants, including chlorogenic acid (anti-cancer, anti-diabetic, and immune-boosting), caffeic acid (anti-cancer, anti-inflammatory, anti-viral), rosmarinic acid (anti-viral, anti-bacterial, pain-relieving), ellagic acid (anti-cancer, anti-inflammatory), and rutin (cardiovascular health, anti-cancer).
• Rosemary is another powerfully antimicrobial herb that you can enjoy in everyday cooking. It is also great for circulation and, therefore, excellent for cognitive health and improving memory. It is high in rosmarinic acid, which is anti-viral, anti-bacterial and can also provide pain relief. As a "carminative herb," it can also help relieve gas and indigestion.
• Thyme, like sage, rosemary, and oregano, is a great antimicrobial herb rich in antioxidants. While it's terrific used in cooking, it can also be used as a natural cough and sore throat remedy. The compound in thyme called carvacrol gives it its antimicrobial effects. It is also rich in many free-radical scavenging flavonoids that help to protect the body's cells from oxidative damage. 
• Lentils are the second most protein-rich bean (next to soy) and contain all nine essential amino acids. They are incredibly high in folate, a necessary nutrient in DNA, RNA, and protein synthesis. They are high in minerals, including copper, manganese, iron, zinc, magnesium, potassium, selenium. Finally, lentils are rich in polyphenols, a class of antioxidants. 
• Chickpeas are incredibly high in folate, a necessary nutrient in DNA, RNA, and protein synthesis. They are high in minerals, including copper, manganese, iron, zinc, and magnesium. Where chickpeas shine are in their protein and fiber content. The fiber in chickpeas acts as fuel for the intestinal and helps to create a healthy and diverse microbiome. 

Yield: 12

Author: Dr. Susanna Alter

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Autumn Harvest Pie

I developed this recipe as I thought about how I could include all of the delicious ingredients and flavors of Thanksgiving into one big dish - minus the turkey, of course. The result was a delightful, savory dish that is the main dish on Thanksgiving or any other time of the year!

Prep time: 1 H & 30 MCook time: 30 MinTotal time: 2 Hour

Ingredients US Metric

• 6 large sweet potatoes
• 1 medium/large onion, chopped
• 1 leek (2 cups chopped leeks)
• 3 cloves garlic, minced
• 3 celery stalks, chopped
• 4 medium carrots, chopped
• 3.5 ounces maitake mushroom
• 8 ounces of oyster, baby bella, or crimini mushrooms
• 1 delicata squash, halved and thinly sliced
• 2 cups green beans, chopped
• 1/4 cup fresh sage, chopped
• 2 Tbsp fresh rosemary, chopped
• 2 Tbsp fresh thyme, chopped
• 1 Tbsp onion powder
• 1 Tbsp garlic powder
• 1 Tbsp minced onions
• 1 15-oz can lentils (1.5 cups cooked)
• 1 15-oz can chickpeas
• 1 Tbsp chickpea miso
• 1 Tbsp tapioca starch or cornstarch
• 1 Tbsp coconut aminos

Instructions

1. Preheat the oven to 400 degrees. Place the potatoes on a baking sheet, poke a few holes in eat potato with a fork, and bake for 60 - 75 minutes until the potatoes are tender enough to mash with a fork.
2. While the potatoes are baking, prepare the vegetables. Heat a large non-stick pan over medium heat and cook the onions, leeks, and garlic with 2 Tbsp of water until soft, about 8-10 minutes. You may need to add water as you go to prevent sticking.
3. Add the celery, carrots, mushrooms, delicata squash, fresh herbs, and spices, toss to combine, cover with a lid, and cook for another 8-10 minutes until softened. Add the green beans, cover with a lid and cook for just 4-5 minutes until soft.
4. Prepare a slurry by whisking together the tapioca starch, chickpea miso, coconut aminos, and 2 Tbsp of water in a small bowl.
5. Add the lentil, chickpeas, and slurry to the pan, stir to combine, evenly coat the vegetables with the slurry and cook for another 5 minutes.
6. When the potatoes are ready, transfer to a large mixing bowl and mash thoroughly until smooth and creamy. We like to keep the skins on for nutrition, but you can remove them if you prefer.
7. Transfer the vegetable mixture to one large casserole dish. You may need two dishes depending on the size of your casserole dish. I used one 9 x 13 and one 8 x 8 baking dish. Gently spread the mashed potatoes on top of the vegetables. You can take a fork and make a pretty design in the sweet potatoes if you like.
8. Bake in a 400 F oven for 20 minutes, then switch the oven to high broil and broil until sweet potatoes are lightly browned, ~ 10 min.

Notes:

I highly recommend serving this dish with my "Easy Baked Cranberry Sauce." These two dishes combined really give you the full Thanksgiving experience!

 

 

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Yours Truly,

Dr. Susanna