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.