Easy Delicious Recipes, Lentils, Lipedema, New Post, Recipes

Fit, Fierce, and Fabulous Over 50! How Karin Feltman Resolved Her Lipedema – Shephard’s Pie Recipe!

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Karin Feltman, RN, will tell how she resolved her lympodemia and will do an anti-inflammatory, whole Food, Plant Based cooking demo.

Karin’s Books:

PLANT-BASED BASICS: An Easy to Follow, Step by Step Guide to Transitioning to a Plant Strong Diet and Lifestyle

Fit, Fierce, and Fabulous over 50!: The Secret to Lifelong Health, Energy, and Weight Management Through Anti-Inflammatory Intermittent Fasting for Women

Karin’s recipe, bio and contact info below:

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Click Here to arrange private Zoom cooking classes or coaching with this lifestyle.

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Hi I’m Amy. My husband Rick & I adopted a Whole Plant lifestyle in 2012. We have had fantastic health results. Together, we’ve lost over 130 pounds! We offer private, lifestyle coaching and Zoom cooking lessons. We love to share our knowledge of this lifestyle and hope to spread the word and help others to Be Strong, Be Well and Be Green!🌱

Seriously—this recipe is going to be on your regular rotation. It is simple to make and delicious. It also travels well, so makes a good dish to take to get-togethers. Do not be worried if the lentil mixture seems “soupy” when spooning it into the baking dish. As it bakes, the liquid will absorb into the potatoes and lentils and turn out perfectly in the end.

Luscious Lentil Shepherd’s PieMashed Potatoes: Ingredients

Shepherd’s Pie Filling: Ingredients Be Green With Amy

Shepherd’s Pie Filling: Instructions

  1. Preheat oven to 400°F.
  2. Peel the potatoes and cut each into about 6 pieces.
  3. Put the chopped potatoes into a large pan and cover with hot water.
  4. Add the salt substitute, cover, and bring to a boil.
  5. Simmer for about 15 minutes until the potatoes are very tender (check with a fork or knife).
  6. Drain and return to the pan. Leave them with the lid off for a few minutes to allow them to steam dry.
  7. Add the milk to the pan and mash until creamy. Season and set aside.
  8. Heat a saucepan over medium heat. Sauté onions, carrot, mushrooms, and garlic, until the onions start to brown.
  9. Add the dried herbs, bay leaf, lentils, and arrowroot powder or cornstarch. Stir well.
  10. Add the tamari and tomatoes, and stir well.
  11. Add the vegetable stock and stir again. Bring to a boil, reduce heat, and simmer for 10 mins.
  12. Season with pepper, and spoon the lentil mixture into an oven safe dish.
  13. Spoon the mashed potatoes onto the lentil mixture, and spread evenly over the top.
  14. Place oven safe dish on a baking tray (to protect against dripping inside your oven) and bake for 30 minutes, or until the top is golden and crisp and the lentil mixture is bubbling.
  15. Remove from heat and let sit for 15 mins before serving.
  16. Note- for ease, this may be made as a “deconstructed” dish, and the filling spooned over mashed potatoes. 

As a nurse, Karín has always been focused on health, but when she developed an incurable chronic health condition, she discovered the gaps in knowledge in the medical community. This launched her into researching how to heal and thrive independently, which started her personal journey of plant-based eating, intermittent fasting, and the use of food as medicine. She has completed the VegHealth Nutrition Mastery Course with the VegHealth Institute, and as a lifelong learner, continues her research on holistic health and healing. Karín was a hospital nurse in Kansas for 23 years, before beginning work in relief provision and mission trips after Hurricane Katrina. She was involved in 15 trips over the course of 6 years, and then made the decision to become a full-time cross-cultural worker in Nepal. She works on empowerment projects for vulnerable girls and women, teaching them valuable skills and providing the opportunity to escape exploitation and marginalization. She uses her writing to fund these projects and provide greater opportunities for the communities she works with. A great lover of adventure, Karín lives in Nepal and travels extensively. She is a self-confessed foodie and loves discovering delicious new plant-based recipes, picking up fresh ideas from every new culture she visits.


The contents of this video/website are for informational purposes only. Information provided is not intended to be a substitute for professional medical advice or treatment. Always consult your health care provider if you have any health related concerns or questions.

Be Strong, Be Well and Be Green!🌱

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