• Juanita Weaver-Reiss

Try it Thursday - Shepherd pie

https://www.nutritionandhealthworks.com/2weekshttps://www.nutritionandhealthworks.com/2weeks


I am always asking the question of "Where did this come from?" This dish is no different.


It seems Irish and English housewives were in the practice of using leftovers in different dishes. So, leftovers from a Sunday dinner would end up as part of a Shepherd pie.


You don't have to use leftovers. Although, you could.


Sweet Potato Shepherd Pie


Serves 8

Serving size 1/8th of the recipe

Preparation time: 30 minutes

Cooking time: 20 to 30 minutes


Ingredients:


2 large sweet potatoes (about 8 ounces each)

1 small onion diced

2 garlic cloves minced

1 1/4 pound lean ground turkey or beef

1 (14.5 oz) can diced tomatoes

1 (16 oz) frozen mixed vegetables - carrots, corn, peas, and green beans

could sub the frozen mixed vegetables with cut up cooked carrots, or green beans or other vegetables

1 Tbsp mustard

1/4 tsp ground pepper

1 egg

1 Tbsp water

2 Tbsp olive oil


Directions:

  1. Preheat the oven to 350 degrees F (175 degrees C).

  2. Place the sweet potatoes in a steam basket in a medium pot with about 1 inch of water (the potatoes should not touch the water). Bring to a boil. then reduce the heat to a simmer. Cover and steam until the potatoes are tender, about 15 minutes.

  3. While the potatoes are cooking, Add oil to a large saute pan. Add the onion and saute for about 3 minutes - until the onion looks clear. Add the garlic, saute for another 30 seconds.

  4. Add the turkey (or beef) to the saute pan and cook until it is brown about 6 to 7 minutes.

  5. Add the diced tomatoes, vegetables, mustard, and pepper. Bring to a simmer.

  6. Transfer the ingredients from the saute pan into a bowl and mix in the egg.

  7. Mash the sweet potatoes.

  8. Pour the cooked turkey (beef) mixture evenly into an 11 by 14 inch pan. Spread the mashed sweet potato on top of the mixture.

  9. Place into oven to bake until potatoes are lightly browned.

Per serving: Calories 240, Total fat 8 gram, sodium 250 mg, potassium 550 mg, Total carbohydrates 23 gram, fiber 4 gram, Protein 17 gram, phosphorus 205 mg


Recipe from Diabetes Forecast November/December 2019 issue


Before working with Juanita

"Before I started the Leap diet, I had IBS with bad diarrhea and frequent gas, inflammation in my lower legs, muscle cramps, headaches, joint pain, heel pain, and muscle stiffness. I felt a lot of sluggishness.


"After doing MRT/Leap, I don't have to worry about having diarrhea at work or when I am out places. I can walk more than I used to. 


I now know how my body reacts to different foods and I don't have the issues from the IBS and pain and stiffness in the different areas of my body that I had before I started the Leap diet.


Juanita is one of the most patient, kind and helpful service provider I have ever worked with in any capacity. She is very knowledgeable, and has been a great support. My life has truly changed for the better thanks to her."

Beth


Are you feeling frustrated because you just don't feel good? Are you tired of worrying about having diarrhea?


Would you rather be out enjoying the beautiful weather instead?

Let's talk about your challenges and where you want to be instead. https://www.nutritionandhealthworks.com/2weeks


In service,

Your dietitian in your pocket,

Juanita



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