Shepard's Pie

I absolutely love Shepard's Pie; it is the quintessential British comfort food, and with a Mother straight from the United Kingdom, I have had the best of the best homemade Shepard's Pie. This is my Mother's recipe with a sophisticated and healthy twist with the substitution of ground turkey and the addition of fresh vegetables. I also prefer to bake my Shepard's Pie in individual ramekins; so much easier to serve, and if one has guests that have specific dietary preferences it is so very easy to accommodate. 

Ingredients

Meat Filling:
1 tablespoon olive oil 
1 small onion
3 cloves of garlic, minced
8 minced sage sprigs, four minced and 4 held aside to garnish
2 teaspoon curry powder
1/2 cup buttermilk
1 tablespoon flour 
1 1/2 lbs ground turkey 
1/2 cup frozen peas 
1/2 cup frozen chopped carrots

Sweet Mashed Potato Topping: 
2 lbs sweet potatoes, peeled and diced 
1 tablespoon agave nectar
1/2 cup buttermilk 
1 tablespoon butter 
1/4 teaspoon cinnamon 
Salt and pepper to taste
2 Tablespoons butter

Preparation 
Boil peeled and diced sweet potatoes until tender. 
Add agave nectar, buttermilk, butter,cinnamon and salt and pepper to taste and mash until smooth. Set aside.
In a large pan saute in the oil the onions, garlic, and ground turkey until cooked throughout; approximately 5-7 minutes.
Add curry, salt, pepper and chopped sage leaves. 
Sprinkle flour over the turkey mix and pour in the buttermilk.
Add the peas and carrots. 
In a buttered 8x8 casserole pan (or large individual ramekins) lay meat mixture down and then place the mashed sweet potatoes over the meat.
Bake in a 350 degree oven for 15-20 minutes, until the top is appropriately browned.
Let stand for 5 minutes prior to serving.
Garnish with sage sprigs to serve.

Serves: 4 to 6

Plant-Based Hummus

I love hummus, however, most of the time it is laden with an excessive amount of olive oil or extra ingredients that take away the great flavor of the beans, garlic and seasoning. This is a plant-based recipe, with the removal of the olive oil and substituting corn chips with an assortment of sliced vegetables or baked whole wheat tortillas, making it not only delicious, but extremely healthy. I also love to top of the hummus with my Pico de Gallo recipe for a refreshing alternative. Hummus is also a great replacement for mayonnaise as a sandwich spread or an addition to a lunch wrap for added protein and flavor.

Ingredients
2 cans butter or chick peas, rinsed and drained
4 cloves garlic
1 Tablespoon finely chopped Italian parsley
2 Tablespoons lemon juice
2 teaspoons ground cumin
2 teaspoons Bragg Liquid Aminos
1/4 cup vegetable broth

Preparation
In a Cuisinart combine all ingredients to desired texture. Serve with a crudites of fresh vegetables or baked whole wheat pita chips.

Fusion Fish Tacos

These fish tacos are fantastic, light and unexpectedly cohesive, with flavors from around the world blended together. All of the ingredients can be prepared hours ahead and quickly compiled just prior to serving. With the serving of two tacos this dish is perfect for a light lunch or dinner, and an effortless way to entertain friends and family.

Ingredients
12 ounces grilled white fish, seasoned with Cajun seasoning or preferred ground herbs or spices
4 x 5" corn tortillas, lightly grilled or heated
Cabbage slaw blend of red cabbage, green cabbage and shredded carrots (approximately 1/8 head of shredded red cabbage, 1/8 head of green cabbage and 1 carrot, shredded)
Low-fat sour cream blend with Peanut Dressing ( recipe follows) to taste
Fruit chutney (recipe follows) to taste
1 avocado, sliced
Chopped cilantro (to taste)

Preparation
Combine the cabbage slaw blend with the desired amount of sour cream and Peanut Dressing blend. Layer 1 warmed corn tortillas with the dressed coleslaw, a generous portion of grilled and seasoned white fish fillet, Fruit Chutney, 1/4 of sliced avocado and chopped cilantro to garnish. Serve 2 fish tacos per person.

Serves: 2

Peanut Dressing:

1/4 cup rice wine vinegar
2 tablespoons smooth peanut butter
1 tablespoon chopped fresh ginger
1 tablespoon soy sauce
1 tablespoon honey
2 teaspoons toasted sesame oil
1/2 cup olive oil
Salt and freshly ground pepper

Whisk together all ingredients and garnish with salt and pepper to taste.


Fruit Chutney:

2 cups peaches, peeled, pitted and generously diced (approximately 2 large peaches)
2 cups raspberries, or berries in season or of your preference
1 cup cherries, pitted and chopped
1 red onion, finely chopped
2 Tablespoons raspberry jam or marmalade of your preference
1 cup Apple Cider Vinegar or red wine vinegar
2 teaspoons chopped fresh ginger
3 teaspoons red-pepper flakes
Juice of 1 lime
Salt and pepper to taste

Combine all of the ingredients and refrigerate for a minimum of two hours for the flavors to combine.

Yields: 6 cups

Vegetarian Crustless Quiche

I love having a quiche in the refrigerator as often as possible for a quick and healthy option for breakfast, lunch or served with a light salad for dinner. This recipe is so easy and convenient,  and even without a crust, very filling. I have listed my favorite vegetables to include, but there is no limit to one's imagination. I made my quiche in a traditional pie pan, but one can also pour the quiche ingredients into large muffin tins for individual servings; perfect to eat on the go and an opportunity to make a variety of flavors.

Ingredients
1 cup chopped onions
1/2 cup diced tomatoes, seeds removed
1/2 cup chopped broccoli florets
1/2 cup diced mushrooms
1/2 cup chopped zucchini
8 ounces shredded cheese (I prefer a blend of English Cheddar and Parmesan)
5 large eggs
1 1/2 cups milk
Salt and pepper to taste
Pan coating

Preparation
Saute the onions, tomatoes, broccoli, mushrooms and zucchini for approximately 5 minutes, or until reached desired tenderness. Spray a 10" quiche dish with the pan coating. Spread the sauteed vegetables into the pie dish. Whisk together the eggs, milk and salt and pepper and pour the mixture over the vegetables. Top with the grated cheese. Bake for approximately 25 minutes, or until the quiche is golden and set in the center. Cool approximately 10 minutes, or until set appropriately in the center.

Serves: 4

Beet, Citrus and Avocado Spinach Salad

I have never been a fan of beets until I put together this salad, and now I am addicted. I love avocado, goat cheese and papaya, and with the addition of beets, this recipes brings all of the light and flavorful ingredients all together. Served with a crisp glass of Sauvignon Blanc this makes for a wonderful lunch or light dinner with the addition of a vegetarian quiche to accompany.

Ingredients

Papaya-Citrus Vinaigrette:

4 Tbl. extra virgin olive oil

1/4 cup fresh orange or grapefruit juice

2 Tbl. Champagne vinegar

1/2 Tbl. Dijon mustard

1/2 tsp. honey

1 small papaya, seeds and rind removed, chopped

Salt and pepper to taste

Salad:

1 bag washed and dried spinach leaves

4 large beets, cooked or roasted, sliced

2 large avocados, sliced

1 cup dried cranberries

6 ounces crumbled goat cheese (or blue cheese if preferred)

1/2 cup toasted and salted walnuts, chopped

Preparation

Prepare the Papaya-Citrus Vinaigrette by blending all ingredients, adjusting seasoning to taste.

In a large serving bowl add the spinach and toss in the dressing just prior to serving. At the last minute garnish the salad with the sliced beets, sliced avocados, dried cranberries, goat cheese and walnuts. Serve immediately.

Serves: 6

Cranberry and Orange Bread

This recipe is so easy and absolutely delicious. I am one of those people that stumbles out of bed and heads straight towards the coffee pot, without thinking about breakfast whatsoever. This cranberry and orange bread is the perfect "go-to" for anyone who has little time in the morning, but in need of a quick bite to start the day. With a quick zap in the microwave and an addition of low-fat cream cheese, several slices of this bread is the perfect start to any day.

Ingredients
2 cups flour
3/4 cups sugar
1 1/2 tsp. baking powder
3/4 tsp. salt
1/2 tsp. baking soda
1/2 cup butter, chilled, cut into small chunks
3/4 cup fresh-squeezed orange juice
1 Tbl. fresh orange zest
1 egg, beaten
1 cup dried cranberries

Preparation
Preheat oven to 350 degrees
Grease a 8 1/2 x 4 1/2 loaf pan
Combine flour, sugar, baking powder, salt and baking soda in a large bowl and set aside, Stir butter into the flour mixture until combined. Add orange juice, orange zest and egg, mixing well until incorporated. Fold in the dried cranberries, or dried fruit of your choice. Spoon batter into the prepared pan.
Bake the loaf in the prepared pan for approximately 50 minutes, or until a clean toothpick indicates that the loaf is cooked throughout. Cool in a pan for 10 minutes to let the loaf settle.

Quinoa, Vegetable and Black Bean Salad

This is a fabulous salad for any picnic or elegant evening dining outdoors. Although quinoa, generally, does not have a significant depth of flavor, with the addition of fresh seasonal vegetables, corn, black beans, avocado and a combination of both Apple Cider Vinegar and Balsamic Vinegar, this starter or main dish for a light lunch will impress any guest. The recipe below marks this salad as completely vegan, but it is so very easy to customize it with grilled chicken, a skewer of blackened prawns, or simply grilled salmon. One may also top it off with a sharp feta cheese to add a little bite. Essentially, this summer salad is a blank slate for creativity!

Ingredients
Salad:
2 cups dry quinoa (found either packaged or in the bulk foods section; feel free to use the color of preference), properly prepared by bringing it to a boil in 4 cups of cold water, uncovered, reduced to med-low, covered, for an additional 12-15 minutes (yields approximately 4 cups of cooked quinoa)
2 to 3 Roma tomatoes, seeded, diced
3/4 cup English cucumber, seeds removed, diced
1 can of corn, drained and rinsed
1 can of black beans, drained and rinsed
1/4 of red onion, chopped
6 spears of asparagus, quickly blanched and chopped into 3/4"-1" strips
1 to 1 ratio of Apple Cider Vinegar and Balsamic Vinegar dressing to taste
Salt and pepper to taste

Garnishes:
2-3 avocados, sliced
Fresh mint or cilantro
Spinach (optional)

Preparation
Combine all of the salad ingredients and mix well. Arrange the sliced avocado and either chopped or a sprig of fresh mint or cilantro to garnish. I tend to favor mint, as it adds an additional level of fresh flavor, and it grows like a weed in my yard. I list spinach, as I love this salad served over a small bed of spinach, especially if you are serving it as a main course. Fantastic with a light white wine!

Serves: 8 to 10 sides or starter salads, or 4 to 6 entree salads.

Breakfast Cereal Bowl

This is the easiest, yet such a great start to any day; it is a healthy reinvention to the quintessential breakfast with a variety of fruits and flax seed for crunch and nutrition without the added sugar and sodium found in most cereals. It is directly inspired by Rip Esselstyn, the developer and writer of the "Engine 2 Diet", which has helped thousands lose weight and reduce their cholesterol by omitting animal products, processed foods and sugar from their diet. I just started following his diet regime, and I am already starting to feel better than ever! This is most definitely one of the easiest and most delicious way to start the day!

Ingredients
1/2 cup raw instant oatmeal
1 cup Kashi cereal (choose from any assortment available)
1/2 cup unsweetened, almond milk
A handful of assorted berries
1/2 kiwi, thinly sliced, skin on
1/3 banana, chopped
1/2 cup unsweetened almond milk
1/4 cup almonds, chopped
1/8 cup flax seeds

Preparation
Combine both cereals and top with the fruit and chopped almonds. Drizzle with the almond milk just prior to serving and garnish with the flax seeds.

Serves: 1

Whole Wheat Pita Chips and Salsa

A healthy alternative to the traditional chips and salsa, without the added oil or sodium, while maintaining fabulous flavor.

Ingredients
Pita Chips:
2 packages whole wheat pita, cut into 8ths
Nonfat cooking spray
Kosher salt to garnish

Pico de Gallo:
8 heirloom tomatoes, finely chopped
1 red onion, minced
1 bunch of cilantro, finely chopped
3 cloves of garlic, minced
2 Tablespoons garlic powder
1 Tablespoon freshly ground black pepper
1 Tablespoon Kosher salt
1 Tablespoon red chili powder
1 teaspoon red chili flakes
1/4 cup lime juice
Grated peel of one lime

Preparation
Preheat the oven to 400 degrees.
Spray the pita chips on both sides with nonfat cooking spray.
Bake the pita chips on a dry cooking sheet for 12 to 14 minutes, flipping them half way through.
Immediately after removing from the oven, lightly sprinkle the pita chips with kosher salt.

Combine the salsa ingredients and refigerate overnight to allow the flavors to combine.

Babaganoush

A fantastic alternative to a traditional hummus, opting for grilled and blended eggplant in lieu of garbanzo beans for a fantastic appetizer or quick bite. Serve with my baked whole wheat pita chips, or as a spread on a whole wheat sandwich with heirloom tomatoes, sprouts, cucumber, sliced kalamata olives, romaine lettuce, finely sliced red onion, avocado and whole grain mustard for an amazing sandwich.

Ingredients
1 large eggplant
1/4 cup tahini, plus more as needed
3 garlic cloves, minced
1/4 cup fresh lemon juice (add more if needed)
1 pinch ground cumin
Salt and freshly ground pepper, to taste
1 tablespoon extra virgin olive oil
1 tablespoon chopped fresh flat-leaf parsley
1/4 cup kalamata olives, chopped

Preparation
Prepare a medium-hot fire grill.
Preheat an oven to 375 degrees
Prick the eggplant with a fork in several places and place on the grill rack 4 to 5 inches from the fire.
Grill, turning frequently, until the skin blackens and blisters and the flesh just begins to feel soft for 10 to 15 minutes.
Transfer the eggplant to a baking sheet and bake in the oven until very soft for approximately 15 to 20 minutes.
Remove from the oven, let cool slightly, and peel off and discard the skin.
Place the eggplant flesh in a bowl.
Using a fork, mash the eggplant to a paste.
Add the 1/4 cup tahini, the garlic, the 1/4 cup lemon juice and the cumin and mix well.
Season with salt, then taste and add more tahini and/or lemon juice, if needed.
Transfer the mixture to a serving bowl and spread with the back of a spoon to form a shallow well.
Drizzle the olive oil over the top and sprinkle with the parsley.
Garnish the baba ganoush with the chopped kalamata olives.
Serve at room temperature.

Vegetarian Sushi

Sushi is a fantastic way to enjoy vegetables and brown rice in an unconventional way, combining immense Asian flavor with the added texture of the nori wrap. I have listed some suggested ingredients, but I also love adding sun-dried tomatoes, and, of course, if you are not following a vegan menu opt for thinly sliced ahi tuna and cream cheese with poached asparagus for a fantastic alternative.

食べて、お楽しみください。
"Eat and enjoy!"

Ingredients
Sushi: 
1/3 cup seasoned rice vinegar
2 teaspoons sugar
1 teaspoon salt
1 1/2 cups short-grained sushi rice (I use brown rice)1 1/2 cups water
4 sheets nori (dried seaweed)

Fillings:
1 English cucumber or 1/2 regular cucumber, seeded and cut into matchsticks
1 carrot, cut into matchsticks
1 small yellow bell pepper, stemmed, seeded and cut into matchsticks
4 scallions, trimmed and cut into matchsticks
6 thin asparagus spears, lightly poached
1(4-inch) piece daikon, peeled, and cut into matchsticks
1/2 firm-ripe Hass avocado, peeled, thinly sliced lengthwise, sprinkled with lemon juice (to maintain color)

Soy sauce for dipping
Wasabi for garnish
Pickled ginger for garnish

Special equipment: Bamboo sushi mat

Preparation
For the rice:
Mix together vinegar, sugar, and salt.

Rinse the rice in colander and drain. Put the rice and water in medium saucepan with a tight fitting lid. Bring to a boil over high heat, reduce heat to very low and simmer, tightly covered. (For a good seal wrap the pan's lid tightly with a small kitchen towel and cover the saucepan. Make sure the towel's edges are folded up well away from the heat.) Cook until all the water is absorbed, about 15 minutes. Remove the rice from the heat (don't uncover) and set aside for 10 minutes.

Fluff the rice with a fork and transfer it to a large bowl. Add the vinegar mixture and toss with the rice, using a wooden spoon. Spread it out on a parchment paper-lined baking sheet to cool.

To assemble rolls:
Place the sushi mat with the slats running crosswise directly in front of you on a clean work space. Lay a sheet of nori shiny-side down and lined up with the closest edge of the mat. Lightly moisten fingers with water, and evenly press about 1/4 of the rice onto the nori, with 1 1/2-inches uncovered at the far edge. Line up the fillings about 1-inch from the closest near edge, evenly across the rice.

Leave 1-inch of rice uncovered at the far edge.
Beginning with the near edge of the mat, tightly roll up the nori, rice, and fillings into a cylinder. Firmly tug on the rounded mat over the roll as you pull on the far edge of the mat to tighten the roll. Open the mat, dab unsealed edge of nori with a bit of water and roll the sushi forward to seal.

Transfer the sushi to a plate and cover with damp paper towels. Repeat with remaining rice and fillings.

Cut each sushi roll, crosswise, into 8 pieces with a sharp wet knife.
Serve with bowl of soy sauce and wasabi for dipping.

Serves: 4

Garden Salad with a Creamy Vegan Tahini Dressing

A great dressing makes all the difference to enhance the flavor of a variety of vegetables; bounds of spice and flavor without added calories.

Ingredients
Salad:
2 fresh grated beets, skin removed
3 grated carrots
1 avocado, sliced
1 cup sunflower sprouts
1 cucumber, finely sliced
1 cup heirloom tomatoes, chopped
1/4 cup sunflower seeds
1 large head of red or green leaf lettuce or bunch of raw spinach
1/2 can of corn, drained
3 scallions, chopped 1/4" thick
1 red bell pepper, chopped

Dressing:
1 cup tahini
4 oranges, juiced
3 lemons, juiced
3 dates
1/4 cup coconut milk
2 Tablespoons Dijon or whole-grain mustard
1 Tablespoon minced ginger

Preparation
Wash the lettuce and arrange the vegetables atop. Blend the dressing ingredients together until reaching desired consistency. Drizzle over the salad just prior to serving.

Serves: 2

Cabbage, Kale and Apple Salad with an Avocado Dressing

I love cooked kale, but often, raw, it is a little tough. The addition of apples, cabbage and fresh berries drizzled with avocado dressing balance out the flavors to make a simple, yet spectacular salad.

Ingredients
Salad:
1/2 head kale, washed and finely chopped
1/2 head red or green cabbage, washed and finely chopped
1 green apple, julienned
1/3 cup sunflower seeds
1 cup raspberries
1/3 cup golden raisins
1/4 cup flax seeds, to garnish

Dressing:
1 garlic clove
1 cup packed avocado flesh (2 small)
7-8 tbsp water
5 tbsp apple cider vinegar
3-4 tbsp fresh lemon juice, to taste
1/4 cup extra virgin olive oil
1/2 cup packed fresh basil leaves
1/2 cup packed fresh parsley
1/2 cup scallion, chopped (dark green part only, not white)
1 tsp kosher salt, or to taste
Pinch of cayenne (optional)
Sweetener, to taste (I used 1/2 tsp agave)

Preparation
Dressing:
Add garlic clove to food processor and process until finely chopped. Add in the water, oil, avocado, herbs and onion. Process until smooth. Add in the lemon juice and apple cider vinegar slowly. Add in the salt to taste. Toss the salad ingredients together and garnish with the avocado dressing just prior to serving and garnish with the flax seeds. The dressing can be refrigerated for up to five days.

Serves: 4

Shredded Brussels Sprouts Salad

I have tried and tried again to love Brussels sprouts, but until I came across this recipe, I just couldn't commit. The sweet dressing with a bite of lemon is a simple, yet fantastic combination with the touch of the raisins, creaminess of the avocado and crunch of the cucumber and flax seeds.

Ingredients
Salad:
1 cup Brussels sprouts, finely julienned
2 Tablespoons raisins
2 Tablespoons sunflower seeds
1/2 avocado, sliced
1/4 cup English cucumber, chopped
Flax seeds to garnish

Dressing:
Juice of 1/2 a lemon
1/2 Tablespoon olive oil
1/2 Tablespoon agave nectar

Preparation:
Whisk together the dressing ingredients and drizzle over the salad ingredients. Serve chilled.

Serves: 1

Peach and Raspberry Chutney

Summer is the perfect time for light fruit relishes, salsas and, for a little bit of a bite and depth of flavor, chutneys. I put this recipe together this morning with peaches, cherries and raspberries that were beginning to  turn, compiled with dried cranberries, finely chopped red onion, fresh lime juice, chopped mint from the yard and apple cider vinegar to  add a hint of acidity. I served it over grilled asparagus and a hearty white fish, but cannot wait to top off a bowl of oatmeal with the leftovers in the morning, or serve it on a rustic baguette with turkey, cream cheese, lettuce, tomato and avocado for a sophisticated twist on the traditional turkey club. This wonderful side dish is also a perfect hostess gift, prepared in rustic Mason jars and tied with a bow and the recipe. I hope you all enjoy! Bon Appetit!

Ingredients:
2 cups peaches, peeled, pitted and generously diced (approximately 2 large peaches)
2 cups raspberries, or berries in season or of your preference
1 cup cherries, pitted and chopped
1 red onion, finely chopped
2 Tablespoons raspberry jam or marmalade of your preference
1 cup Apple Cider Vinegar or red wine vinegar
2 teaspoons chopped fresh ginger
3 teaspoons red-pepper flakes
Juice of 1 lime
Salt and pepper to taste

Preparation:
Combine all of the ingredients and refrigerate for a minimum of two hours for the flavors to combine.

Yields: 6 cups