Forks over knives vegan Sheppard’s Pot Pie

Forks over knives vegan Sheppard’s Pot Pie

I wouldn’t post a recipe I haven’t either tried or was about to try. I made this recipe this afternoon with the help of my daughter. It was a little difficult for hands to whip and mash with multiple sclerosis, so I enlisted a sous chef. I must say, as I was preparing this dish, i really didn’t have high hopes. I thought it was going to taste bland. I am happy to say, I was wrong. It was really good. I’m using their picture as the first picture but my product’s picture is at the bottom. Not as pretty but pretty tasty. My notes in red….

Shepherd’s Pot Pie


4 large Russet potatoes
sea salt this needs salt so no amount is stated, totally based on your preference 
freshly ground black pepper same thing, amount of pepper based on your preference 
2 large yellow onions
3 large carrots
3 cups frozen peas
3 cups frozen corn
4 cups frozen broccoli florets
6 tbsp arrowroot powder I just used cornstarch.
4 cups unsweetened plant-based milk used unsweetened almond milk
¼ cup nutritional yeast
fresh chives


Preheat the oven to 350°F.

Place the potatoes in a large pot and add water to cover. Bring to a boil over high heat. Reduce the heat to medium, cover the pot, and cook until the potatoes are tender when pierced with the tip of a sharp knife, 12 to 14 minutes.

Remove the pot from the heat and drain off all but 2⁄3 cup of the cooking water. Use a masher to mash the potatoes well. Season with salt to taste, and set aside. I didn’t save enough water and the potatoes were too hard to spread over vegetable mixture. You want the potatoes somewhat creamy. 

Cook the onions and carrots in a large sauté pan over medium-high heat, stirring occasionally, until the onions are translucent and beginning to brown, 8 to 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking.

Add the peas, corn, and broccoli. Cook until heated through, about 5 minutes.

Meanwhile, combine the arrowroot powder with the plant milk in a medium bowl, and whisk until well blended. Add the mixture to the vegetables along with the nutritional yeast, and cook until thickened, about 5 minutes. Season with salt and pepper to taste.

Transfer the vegetable mixture to a 9×13-inch pan. Spoon the mashed potatoes evenly over the top.

Bake until bubbly and lightly browned, about 1 hour. Sprinkle with the chopped chives, if desired, and serve hot.

I topped mine with paprika, not as pretty as their picture ? But I’m learning.

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8 thoughts on “Forks over knives vegan Sheppard’s Pot Pie

  1. Do you eat any animal protein at all? I have been kicking the idea of going vegetarian to help with my MS symptoms, but have been reluctant. I’d love to hear your view.

    1. I stopped in December. I eat no animal 99.9% of the time. Once in a while I’ll use my daughters half and half if I run out of milk. It’s helped my digestion issues for sure not sure about any MS issues yet. I think it will be a longer stretch to see that change. Biotin has made a difference the high dosage. That takes about 3 months but it’s definitely helped. Any questions just ask. I like it so much better.

        1. I have a few posts on the biotin. It’s an ongoing clinical trial but there are some pharmacy pos that you can find the high dosage used. The clinical trial uses 300mg. I get biotin from and take it 3times a day. It’s definitely helped my walking. I still am bad, I still have MS but my better days, my legs are definitely stronger and faster. My mom says I’m speedy on those days.

          1. That post has the clinical study link plus my check up at my doctor. Instead of scouring the web thought it might help.

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