Monday, March 17, 2014

Do you feel lucky? My Shepherd's Pie will help!

All the Irish in me comes all from my Nana, Lorraine. She was half Irish, and proud of it. I'm inspired by her life story. Her mom died when she was young, and her alcoholic father couldn’t take care of her and her siblings, so they were separated from each other and had a tough time growing up. My Nana was even homeless as a teenager, but still got herself to high school every day, and graduated. She married my Grampy; they had my dad, my aunt, and my uncle; and she went on to Nursing school to become exactly the kind of nurse you’d want at your bedside: smart, compassionate, and hilarious. She was one of the funniest people I’ve ever met. I smile whenever I think of her.

1983: My mom's mom, Susan, on the left. My dad's mom, Lorraine, on the right.
As a kid, I often spent weekends staying at her house, and evenings hanging out with her during her night shifts at Long Island Hospital. She made me feel like I was a good companion and a helpful assistant, never a burden, even though she was actually babysitting me and working at the same time. She took care of everyone around her, at work and at home. She could cook for an army, and regularly did. She even drove meals and gave rides to friends and family who needed them. To be around her was to be nourished, in both body and in spirit.

My Nana died of a brain aneurysm after a few years of what seemed like just plain bad luck, including a couple car accidents that injured her neck. She was only 57 years old, and I knew she left the physical world way too soon, but now that I’m older and my mom is nearly her age, I have an even clearer picture of just how premature it was than I did when I was 15. I got the news that she had fallen down in her garden during a school day. I had been in high school choral class, singing Danny Boy. I remember being given the message from the school receptionist and leaving the room to use a payphone in the hall. I don't remember that phone call, but I do remember walking back to the chorus and trying to rejoin the song, while tears streamed down my face. 

My Nana was, without a doubt, my favorite person. I've never seen more appreciative friends, or flowers, at anyone's funeral. Her life touched hundreds, and I'm inspired by that. Saint Patrick’s Day reminds me of my Nana, and her boiled dinners and soda bread. I also remember the cards she used to send me on “little holidays” like this; they’d say “Love Ya! XOXO, Nana” and contain $5. On this day, my heart sings Danny Boy, musing over its lyrical references to the lush beauty of Ireland, from glen to glen and down the mountainside. It’s a sad song, with a sad memory attached to it for me, but I still love it. Not everything worthy of cherishing is happy; there is beauty in the difficult things, too.

I know my Nana’s spirit was too strong to just evaporate. I believe the soul transcends the physical body after death, and I still sense her presence 15 years later. Mortality, and Buddhism, reminds us to cherish what we have, because everyone we know and everything we have will most certainly, someday, be gone. Life is richer when you’re mindful of that: know that loss is inevitable, cherish the gifts life brings. That is Heaven on Earth: the experience of thinking from the Higher Mind. It bathes the blessings of your life in light, and keeps your spirit out of darkness.

Be it a friend, the love in your heart, oxygen, or sunshine, if you appreciate more, your blessings will multiply. Tonight, I’m making Shepard’s Pie, pouring a Black and Tan, and focusing on what I have, not what I’ve lost. I know my Nana would approve.

Bison Shepard's Pie
1/2 yellow onion, diced
1 lb ground bison
1 bag Steamfresh peas
3 carrots, peeled and diced
1 yellow bell pepper, diced
2 large sweet potatoes, roughly peeled and chopped
2 tbsp tomato paste
1 cup beef broth
1 tsp Worcestershire
1 cup milk
3 tbsp butter
1-2 cups goat cheese crumbles 
Salt, pepper, thyme, ground cinnamon, and canola oil

Make it happen:
  1. Boil large pot of lightly salted water; add sweet potatoes when water is boiling.
  2. Preheat oven to 400 degrees.
  3. Heat the oil in a large sautee pan over medium-high heat until it shimmers.
  4. Add the onion and carrots to pan, and cook for 3 to 4 minutes.
  5. Add bison, salt, and pepper; break up and cook through.
  6. Add bell pepper to pan.
  7. Add microwaved Steamfresh peas to pan and stir.
  8. Season with salt, pepper, and thyme.
  9. Add broth, Worcestershire, and tomato paste. 
  10. Stir and reduce heat to simmer until sauce thickens.
  11. Transfer to 11x7 baking dish.
  12. Top with layer of goat cheese crumbles.
  13. When sweet potatoes are soft, drain water and return potatoes to pan.
  14. Mash with milk and butter until smooth; add salt, pepper, and cinnamon to taste.
  15. Spread sweet potato mash onto top of baking dish, creating peaks and valleys with a fork.
  16. Bake at 400 for 25 minutes or until mashed potato peaks begin to lightly brown.
  17. Let cool for 15 minutes and serve.
It's a non-traditional version of this dish that sneaks in extra veggies and uses buffalo instead of lamb. Bison, or buffalo as it's also called, has less fat, more high-quality protein, fewer calories, less cholesterol, more iron, and more B12 than most meats. In short, it's really good for you. Check out this chart:

Saturday, March 15, 2014

Get your quiche on!

Mmm, quiche. When I think quiche, I used to focus on the buttery crust. But, since veggies and eggs are Total Body Happiness superfoods, I've switched my focus to the delicious innards, and also switched a few of the ingredients for a crustless and almost-Paleo quiche sensation.

Thank you to my friend Leah for turning me on to almond and coconut flour! This quiche is gluten-free, high in protein, colorful, and delicious!

Ham and Broccoli Cheddar Quiche!
9 eggs
4 slices lean ham, chopped
2 cups broccoli, finely chopped
1/2 yellow onion, finely chopped
1-2 cups shredded 2% cheddar
1/4 cup almond milk
1/4 cup almond flour
1 tbsp coconut flour
1 tbsp olive oil
1 pat butter
Salt & pepper

Make it happen:

  1. Preheat oven to 400 degrees.
  2. Heat olive oil and butter in a skillet or cast iron pan. (If you have a cast iron, this quiche will be a one-pan meal, since you can stick it right in the oven to bake!)
  3. Cook onion over medium heat until soft. 
  4. Add broccoli and sautee lightly until soft.
  5. Add pinch of salt, and pepper to taste.
  6. Remove from heat. If cooking vegetables in a pan that is not oven-safe, transfer vegetables to baking dish and spread evenly.
  7. Spread ham evenly on top of vegetables.
  8. Sprinkle cheese evenly on top of ham.
  9. In a large mixing bowl, beat 9 eggs.
  10. Add almond milk, almond flour, and coconut flour to eggs; whisk thoroughly.
  11. Pour egg mixture over vegetables, ham, and cheese. Add pepper to taste.
  12. Bake at 400 for 10 minutes.
  13. Reduce heat to 375 and bake for another 10 minutes, or until center rises slightly and firms. Don't overcook, because it will dry out! Err on the side of moist for maximum yumminess.

Let me know if you try this recipe and enjoy it! Happy quicheing! :)

Friday, March 7, 2014

My new favorite smoothie!

Starting your day the liquid way is an awesome way to hydrate and get a dense blast of nutrients, even if you're in a rush or still half asleep. All week, I've been experimenting with ingredients and flavor combinations. I've also lost 4 pounds toward my goal, because I've been tracking my calories (creating a deficit of about 200 calories a day, while maintaining a healthy carbohydrate/fat/protein ratio), and exercising.

Sharing is caring! Try this:

1 cup raw chopped kale
1/4 cup blueberries
1/4 cup pineapple
1/4 cup raw cashews
1/2 scoop Gold Standard Whey (chocolate)
1 tsp cayenne
1 ice cube

I use my Magic Bullet to blend all ingredients until the cashews and kale are smooth. It makes a lively-looking green chocolate smoothie and you can taste a kick from the cayenne!

Nutritional info:
287 calories
41% carbs, 34% (healthy) fats, 25% protein
4g fiber
19g protein
227% daily vitamin A
166% daily vitamin C
37% daily calcium
18% daily iron
561g potassium

I've started using cayenne for the first time ever this week. Here's why. By weight, cayenne is high in vitamins A, B6, E, C, riboflavin, potassium and manganese. Even more interestingly:
Cayenne pepper consumption dilates the blood vessels and speeds the metabolism due to the high amounts of capsaicin. This increases circulation and blood flow to all major organs which facilitates oxygen and nutrient delivery.
Some research suggests that cayenne pepper may support a healthy energy balance while suppressing appetite. It has also been shown to aid in the oxidation of adipose tissue, regulate high blood pressure, promote healthy liver function and tissue production, help regulate the digestive system, promote healthy mucus production in the membranes that line internal organs.
I don't know about "promoting healthy mucus" but I can attest to cayenne's power to break up mucus. It is March; I am so sick of the 20 degree, snowy winter weather in Boston, and so ready for it to be Spring. After a cold I had this winter, I could not seem to fully rid myself of a lingering background congestion, until I started using cayenne this week. Coincidence or not, I am breathing clearly, and it tastes great with chocolate! I'm keeping it on the menu.
Cayenne pepper is also claimed to be an aphrodisiac because it contains capsaicin... 
...Alright then! Happy Smoothie-ing!