Lentil Shepherd's Pie - Drew Ramsey MD

Lentil and Mushroom Shepherd’s Pie with Sweet Potato Topping


This unique combination of ingredients means serious nutrition all packed into a one-dish comfort meal. For a shortcut on the sweet potato topping, used plain canned organic sweet potato. More lentils means more folate—a cup of these legumes has 90 percent of your daily need. And more folate means more happiness, mental clarity, and relaxation. A vegetarian version is easy—just swap the beef for an additional 2 cups of dried lentils. Make it dairy free by using coconut, almond or another non-dairy milk instead of the buttermilk.


1⁄2 cup uncooked lentils
3 pounds sweet potatoes (about 3 large potatoes), peeled and quartered
1 tablespoon olive oil
1 medium onion, chopped (about 11⁄2 cups)
One 5-ounce container mushrooms, such as cremini, button, or shiitake, chopped
1 pound grass-fed ground beef
1 tablespoon Worcestershire sauce
1⁄4 teaspoon freshly ground black pepper, or other seasoning of choice
2/3 cup buttermilk or whole milk, preferably from grass-fed cows
1 teaspoon garlic powder
1 teaspoon baking powder


  1. Cook the lentils according to the package instructions and set aside. Preheat the oven to 400 ̊F.
  2. Put the peeled and quartered potatoes in medium pot, cover with at least an inch of cold water, and bring to a boil. Reduce to a simmer and cook until the potatoes are tender, 12 to 15 minutes.
  3. While the potatoes are cooking, warm the oil in a large skillet over medium heat. Add the chopped onions and mushrooms and cook until tender, 5 to 6 minutes.
  4. Push the vegetables to the side and add the beef. Cook the beef for 2 to 3 minutes without moving to allow the beef to brown. Continue to cook, breaking up the meat, for about 2 minute more.
  5. Stir in the Worcestershire sauce, pepper, and reserved lentils. Transfer the meat mixture to a 7 x 11-inch baking dish.
  6. Once the potatoes are fork-tender, drain them and transfer them to a food processor along with the buttermilk and the garlic powder. Process until smooth. Sprinkle the baking powder over the mixture and process again to incorporate. Using a spatula, spoon the potato mixture over the top of the meat mixture in the baking dish. Bake for 35 to 40 minutes until the shepherd’s pie is bubbling hot and the potato topping is golden. Cool 5 minutes before serving.

372 Calories ✤ 23g Protein ✤ 43g Carbohydrates ✤ 11g Fat (5g Saturated) ✤ 59mg Cholesterol ✤ 7g Sugars✤ 10g Fiber ✤ 396mg Sodium ✤ Vitamin A = 158% ✤ Vitamin B12 = 71% ✤ Zinc = 61% ✤ Protein = 50% ✤ Fiber = 40%



Eat Complete

Winner of a 2017 IACP Cookbook Award  •  Finalist for a Books for a Better Life Award

Named one of the top health and wellness books for 2016 by Well + Good and MindBodyGreen


From leading psychiatrist and author of Fifty Shades of Kale comes a collection of 100 simple, delicious, and affordable recipes to help you get the core nutrients your brain and body need to stay happy and healthy.

What does food have to do with brain health? Everything.

Your brain burns more of the food you eat than any other organ. It determines if you gain or lose weight, if you’re feeling energetic or fatigued, if you’re upbeat or depressed. In this essential guide and cookbook, Drew Ramsey, MD, explores the role the human brain plays in every part of your life, including mood, health, focus, memory, and appetite, and reveals what foods you need to eat to keep your brain—and by extension your body—properly fueled.

Drawing upon cutting-edge scientific research, Dr. Ramsey identifies the twenty-one nutrients most important to brain health and overall well-being—the very nutrients that are often lacking in most people’s diets. Without these nutrients, he emphasizes, our brains and bodies don’t run the way they should.

Eat Complete includes 100 appetizing, easy, gluten-free recipes engineered for optimal nourishment. It also teaches readers how to use food to correct the nutrient deficiencies causing brain drain and poor health for millions. For example:

• Start the day with an Orange Pecan Waffle or a Turmeric Raspberry Almond Smoothie, and the Vitamin E found in the nuts will work to protect vulnerable brain fat (plus the fiber keeps you satisfied until lunch).

• Enjoy Garlic Butter Shrimp over Zucchini Noodles and Mussels with Garlicky Kale Ribbons and Artichokes, and the zinc and magnesium from the seafood will help stimulate the growth of new brain cells.

• Want to slow down your brain’s aging process? Indulge with a cup of Turmeric Cinnamon Hot Chocolate, and the flavanols found in chocolate both increase blood flow to the brain and help fight age-related memory decline.

Featuring fifty stunning, full-color photographs, Eat Complete helps you pinpoint the nutrients missing from your diet and gives you tasty recipes to transform your health—and ultimately your life.


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The Happiness Diet

For the first time in history, too much food is making us sick. It's all too apparent that the Modern American Diet (MAD) is expanding our waistlines; what's less obvious is that it's starving and shrinking our brains. Rates of obesity and depression have recently doubled, and while these epidemics are closely linked, few experts are connecting the dots for the average American.

Using the latest data from the rapidly changing fields of neuroscience and nutrition, The Happiness Dietshows that over the past several generations small, seemingly insignificant changes to our diet have stripped it of nutrients--like magnesium, vitamin B12, iron, and vitamin D, as well as some very special fats--that are essential for happy, well-balanced brains. These shifts also explain the overabundance of mood-destroying foods in the average American's diet and why they predispose most of us to excessive weight gain.

After a clear explanation of how we've all been led so far astray, The Happiness Diet empowers the reader with simple, straightforward solutions. Graham and Ramsey show you how to steer clear of this MAD way of life with foods to swear off, shopping tips, brain-building recipes, and other practical advice, and then remake your diet by doubling down on feel-good foods--even the all-American burger.


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Fifty Shades of Kale

Kale gets sexy in Fifty Shades of Kale by Drew Ramsey, M.D., and Jennifer Iserloh, with 50 recipes that are mouth-wateringly delicious and do a body good.
Release yourself from the bondage of guilt and start cooking meals with the ingredients you love: meat, cheese, and yes—even butter. Nutrient-rich kale provides essential vitamins and minerals to keep you healthy, happy, and lean—so you can indulge in your most delicious desires. Whether you’re a cooking novice or a real kale submissive, you will undoubtedly succumb to Kale’s charms.

From Mushroom and Kale Risotto to Kale Kiwi Gazpacho, Fifty Shade of Kale offers simple ways to have your kale and eat it, too, as well as nutritional information, cooking tips, and a tutorial on kale in all her glorious shades.
Indulge your culinary passions with Fifty Shades of Kale: 50 Fresh and Satisfying Recipes That Are Bound to Please.


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