With the new year fast approaching, a lot of my clients are setting out to eat better overall and improve their health through nutrition.

One of those goals may be to eat meatless once a week which can have a significant impact on not only your health, but the environment as well. As a dietitian, I advocate an overall balanced way of eating that does not embrace extremes. One thing I will say is that it can be difficult meeting all your nutrition needs from plants exclusively, though it can be done in a mindful way.

Today I am sharing one of my absolute go-to recipes in the winter – Shepherd’s Pie.

It’s hearty, nutritious and something I crave this time of year! I made this with a sweet potato topping but it can truly be made with any winter squash you have on hand from butternut to acorn to kabocha.

You wouldn’t even believe that this is a meatless dish based on the taste and texture.

I used chipotle savory grounds by Sweet Earth Natural Foods. Their grounds are meatless and sautéed in chipotle sauce with bell pepper, onion and chives. One serving packs 11 grams of protein and not to mention eliminates the saturated fat that you would find in the meat counterpart.

If you are a meat lover but looking to make some eco-friendly changes to your diet, Sweet Earth Natural Foods offers plant-based products that can definitely meet those needs without compromising the traditional tastes and textures that we crave. Some of my personal favorites are the breakfast burritos and vegan breakfast meats – including their award-winning Benevolent Bacon which could convince any meat lover to embrace meatless Monday!

If you make this dish, be sure to share with me on Instagram!


Winter Squash: Winter squash reign supreme in the beta-carotene department which is the precursor to vitamin A- our immunity-boosting, healthy-skin-maintaining, vision-promoting nutrient. Remember that vitamin A and it’s precursor carotenoids are fat-soluble, so sautéing squash with a little healthy fat like coconut oil will help maximize absorption and aid in bioconversion to help ensure you are reaping those benefits.




Vegetarian Shepherd's Pie
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Prep Time
15 min
Cook Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr 15 min
  1. 1 lb Sweet Earth Natural Foods Chipotle Grounds
  2. 2 medium carrots, peeled and chopped
  3. 1/2 onion, diced
  4. 1/2 tsp paprika
  5. 1 tsp thyme
  6. 2 large sweet potatoes
  7. 2 tbsp coconut oil
  8. 1 tbsp flaxseed meal
  9. 3 tbsp water
  1. Preheat oven to 375 F.
  2. Combine flaxseed meal with water and set aside.
  3. Peel sweet potatoes and wrap in foil. Bake for 45 minutes to 1 hour until soft.
  4. Add baked sweet potatoes and 1 tablespoon of coconut oil to a blender and process until smooth.
  5. In a large skillet, sauté carrots, onion, flax gel and spices in 1 tablespoon of coconut oil over medium heat for 3-5 minutes. Stir in chipotle grounds.
  6. Transfer grounds to a 8 x 8 greased baking dish. Top with sweet potato mash.
  7. Bake in the oven for 15 minutes.
Nutrition By Mia http://nutritionbymia.com/
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This post was sponsored by Sweet Earth Natural Foods.

Nutrition By Mia