Red Light Radio and the Peaceful Imperfection

Every Tuesday for 2 years, a group of guys and I got together in a practice space to play our songs at loud volumes. I sang, Brian played his keyboard, Keith played his guitar, and Kees played his drums. For a while, James played his bass, but when we parted ways with James, we struggled to replace him. We auditioned a few players, none who fit, and we ultimately decided to take a break from the bass-player search, and from practicing our songs altogether. I knew I needed to focus on my house sale, my move, my continuing education, and my career. Singing, although a compulsive habit and beloved hobby, didn't seem to fit into my larger life plan, and I knew I needed to put more energy into things that did. Nonetheless, I had wholeheartedly appreciated the creativity, and the friendly, lighthearted atmosphere of our practices. I got friends out of former strangers and complete songs out of song concepts, and that was enough for me.

Red Light Radio, left to right: James, Keith, Angela, Kees, and Brian

In the time we were together, we had four fun shows: the first at PA's Lounge in Somerville, a benefit for the One Fund to help victims of the Boston Marathon bombing, for which we were able to raise $600. Next, we played at All Asia in Cambridge for a delightful, dancing crowd who seemed to enjoy us. Our third show was a private concert at America's oldest community theater, in Elliot Hall of The Footlight Club, JP, where I had once performed a cabaret show. There we played for another crowd of enthusiastic dancers, our music echoing out of the old doors and windows into the August night. Our fourth show was in October of 2014, on an outdoor stage in Salem, MA. Red Light Radio was eight feet above the crowd of All Hallows' Day celebrators, freezing our butts off but having fun. It was the last time we played for an audience, and our final endeavor before we started the project of recording our songs.

Red Light Radio, Salem, MA, October '14

My good friend, Scott, who has recorded several of his own metal bands, agreed to record us for free as part of his learning process. The "recording studio" was just our practice space, with all of Scott's microphones around the room, and his laptop on his lap. When all of the instrument recording was complete, we changed venues to my living room, where we spent a couple Saturdays trying to get all the tracks sung and recorded with the best spatial configuration and recording effects. In the end, we have a demo that is hardly perfect, but fun anyway. I know that the imperfections that I hear will become less glaring to me over time, when my memory of the details fade, and yet I still have something to listen to and look back on, to remind me of all the cumulative energy and effort that went into creating this music together.

Imperfection and creativity is the subject of this post, because now that the songs are out there, I've had some unexpected emotions. Since the band isn't looking to make future gigs or progress from the recordings, I didn't suspect that I would care too much about what anyone else would think. Of course today, now that they're live, I do find myself wondering how they will be received by others. When you create any type of art, it captures a raw piece of you. There's something personal about these recordings of my voice, especially in places where the emotion I felt (or just plain mistakes) led to "imperfect" singing. Imperfection can be the most beautiful and authentic thing in music sometimes -- the way Ray Charles calls out for Georgia in Georgia On My Mind. But I'm not Ray Charles, and my living room was certainly not his professional studio. There are certainly also times when imperfection simply degrades what could have been.

Those are the times when it's best not to over-analyze -- instead, to put out what you have into the universe and just move forward. The alternative to accepting imperfection is refusing to be creative and take chances. Sometimes I would rather free myself from ever striving for any kind of progress or greatness, because striving for anything at all feels like having my heart in the wrong place -- focusing on the end result instead of the present experience. What matters most is the authenticity of the moment, even if a photo, or a recording, or someone else's memory of the output isn't as pure or as favorable as your own. I know I had the best possible intention when I created vocal parts for these songs; I know each of the band members brought a piece of themselves to the songs through their instruments; I know I loved the energy that we brought to our little handful of live performances; I know we attempted to capture all of that within the confines of a homemade recording -- and I know that's an impossible feat. So, I won't analyze the output and be wary of sharing, but rather, I'll fully accept all the good things that this recording represents -- accept it alongside its flaws, and smile, be content, move on.

I document these thoughts here because the same rules apply to the goals and perceptions we have for our minds, bodies, and lives. When we "begin with the end in mind" as Steven Covey famously suggests, we enable ourselves to create a path that does not deviate from our ultimate goal. But, we must be careful not to put too much of our attention into the future when doing so. We must keep our ultimate goal "in mind" rather than focus on specific expectations, which can sully our satisfaction with the present. We must be intentional when choosing the words we use when we define our ultimate goals. We can't confuse specific, particular outcomes with our overall goal to be happy. While perfection (an unattainable thing) rarely generates happiness due to it's impossible and illusive nature, acceptance of imperfection, on the other hand, can be bliss.

Where is the line between craving and complacency? Where would we end up if we resigned ourselves to being mediocre, or accepting the likelihood that we may never be exceptional by other people's standards -- or more painfully, our own? It helps me to consistently remind myself of how I feel, how I want to feel, and what my thoughts and behavior in each moment bring into my life. That is mindfulness. We create goals and expectations because we want to be happy: (n.) a sense of positivity, a peaceful energy within our being, the capacity to share that positive energy with those around us. We deserve to be our authentic selves; it is our birth right, whether or not who we are, and what we produce, is praised, accepted, or even acknowledged by others. 

Acceptance of self and attention to the present is the true spirit from which beautiful things are created. Perhaps not over-produced, over-polished things, which may seem flawless. But real things, beautiful things, things made with heart, words said with truth... these things are inevitably flawed, but we must love them anyway, because this is real life, and for all we know, you only get one. Imperfection is inherent to the spirit of creation within which our lives unfold. It creates variation and a world full of different defiant details. Daring to risk creating something imperfect is the only way to create anything at all, and creating anything at all, with love in your heart, is beautiful no matter how "flawed." You are you, and that is perfect. Comparison to perfection on the other hand... 

"Comparison is the thief of joy." -- Theodore Roosevelt.
Thank you bridgesandballoons.com for the image.

Do you believe there is beauty in imperfection? Have you ever hesitated to take a risk for fear of not being ready, or good enough? Have you ever second-guessed your own creativity or authenticity for fear of judgement? I know these things are human traits that anyone who has ever taken a chance can relate to. I'd love to hear your story; please share in a comment!

'Til next time: be you, boldly! And here's a link to Red Light Radio's demo release. <3

At your worst and at your best, you are light and limitless.

Happy New Year, friends! I'm feeling energized for 2015 after a nice end to last year. We finished our classes with As, enjoyed some relaxing vacation days, and hosted Christmas at our new place! Seeing old friends over the holidays provided a special reminder of the importance of nurturing the healthiest relationships in our lives -- those that bring out the best in us. I can happily say that a balance of rest and time with friends helped me to completely avoid those holiday nostalgia traps that used to greet me every year as soon as the first Christmas songs came on the radio!

I was happier in 2014 than I have been in any previous year. I credit an increased understanding that our perception equates our reality. I have chosen to be happy more often than I have demanded to be right; I have spent more time considering and pursuing my goals and much less time reflecting on my regrets. At the outset of this project, I thought the best way to achieve my goal of holistic happiness in body and mind was to attain what I now see as just another definition of perfection. I thought if I could live as well as possible in every area of my life: exercise religiously, eat only the healthiest foods, always get great sleep, and excel in my meditation practice, then I would finally find an illusive state of serenity: the center of the seesaw.

In the process, I've found that there is both truth and danger in the "optimal performance in all areas" approach. Yes, exercise greatly improves so many areas of life: energy, focus, strength, vitality, mood, and self-esteem. Yes, our bodies function much better if we feed ourselves lots of nutrients without eating to excess: high quality proteins, leafy greens, good fats, and an array of colors and flavors. True, restorative sleep is essential. True, a regular meditation practice can help us to remain centered in our selves and aware of the superficial. I still strive to find balance with all of these positive habits and behaviors.

But, I've realized that it's not perfection in each of these areas that yields my best quality of life. In fact, striving for perfection has, at various times, caused me discomfort, stress, self-loathing, neuroses, and has distanced me from others and from experiences that I would have otherwise embraced. Perfection is the opposite of the answer. Total Body Happiness is actually our ability to cope with imperfection, to live amidst this swirling, tumultuous, uncertain reality with its highs and lows and joys and sorrows.

Keep calm and listen to Jon Kabat-Zinn!

When you screw things up and you feel screwed up, honesty is the answer. When you find yourself in a sea of blame and disappointment, forgiveness is the answer. When you feel lost, ignored, forgotten, or excluded, love is the answer. When you feel so far away from where you want to be, faithful determination is the answer. Make the most of your human moments, because you won't be free of them within your lifetime. Allow yourself to feel as you feel, and just see what there is to learn from it -- don't put yourself down or write yourself off just because things aren't ideal. The present moment is always an opportunity to offer goodness to yourself and those around you. You are not your worst moments, quite the opposite: you are always alive within a brand new opportunity that is just as light and as limitless as you believe yourself to be.

What aspects of yourself do you want to nourish in 2015?

A heart full of thanks.

Heavy snow fell across Massachusetts yesterday, delaying flights out of Logan and causing traffic on highways on the day before the biggest travel holiday of the year: Thanksgiving. We in Stoneham were lucky to get only a few inches of snow, but the last few hours of the storm was all hail, which formed an ice-crust over everything, encasing the walkway and our cars. 

This morning, I bundled up and went out to shovel for us and our downstairs neighbor. I cleared the walkway, the sidewalk, and our cars. Even though I only needed the left side of my car cleared, I thought, "shoveling is good exercise! I'll shovel all around my car, burn some calories pre-Thanksgiving feast!"

That's when I discovered that my right front tire was frozen into a completely flat shape, like a sad Thanksgiving frown. I immediately recalled that on the way to my Social Psychology midterm on Monday evening, I'd been behind an accident and run over some road debris. It didn't sound good when I hit it, but nothing seemed wrong on the rest of my drive to the test, and I forgot to check it before or after the drive home. I haven't driven my car since then, so I guess the tire's been out there leaking for days.

Speaking of leaking... when I called my grandmother to tell her that I wasn't sure how I could get to her for Thanksgiving because of the tire, I could hear the warble in my voice before I even felt the tears. I hung up with her, sat down in a chair, and started to cry... 

Because everything is closed on Thanksgiving and I couldn't get a new tire... Because Dave was spending a long weekend with his family and I just wanted to get to mine... Because some people don't have families, and they're always alone on holidays! How the hungry must feel on a day marked by eating to excess! With my hands still raw and my clothes still wet from the snow, I thought of those who are perpetually cold, the hard reality of homelessness in cold weather... without any options for making it better. No Chinese takeout backup plan. No fixing the car tomorrow. No bed in which to just pull up the covers and wish it all away. The tears fell hot and wide like sheets of rain! 

I posted my predicament on FB and tossed my phone aside to indulge a moment of sadness. And then it rang! My friend Aleta had seen my post and said that she and her boyfriend were using his car to get to their celebration, and she was calling to lend me hers. I totally accepted! This is often what separates the fortunate from the destitute: a safety net that is woven by the supportive arms of friends, who lift you up in times of need, get you back up on your feet. 

I arrived at my grandparents' house in time to help out before dinner. I ate with my family: turkey and gravy, stuffing and potatoes, squash and cranberries, white wine, mandarin oranges, vanilla ice cream, and pie. After the meal, we played games; I talked on the phone with my uncle in Florida; I helped clean up in the kitchen; and there was enough for me to take a bunch of leftovers home with me -- including an entire cherry pie!

I'm so fortunate that my family is happy and healthy with warm homes in which to host each other. And I'm extra thankful for the friends in my life to whom I will always extend a helping hand, or a set of car keys, just as they would (and did today) for me. 

Happy Thanksgiving!

Zen Spaces: cook, dine, work, play, relax, and sleep better.

In June, I put my condo on the market. It was a 1300 sq ft 2 bd/2ba w/ den on paper, but to me, it was home. I have wanted to own a home of my own for as long as I can remember. We rented apartments all throughout my childhood and we moved frequently throughout the Boston area. I had lived in more than 10 different places before I graduated from college. All the stresses of moving, and the instability that comes with renting made a lasting impression on my psyche. After college, I dedicated myself and my savings plan to eventually buying real property.

At 25, I made my dream a reality! I searched and saved for 2 years before finding and buying the perfect place for me. It was everything I wanted home to be: stable, secure, spacious yet cozy, a place to host holidays and gather with friends. It gave me a canvas to experiment with color and interior design, to try out recipes and share them at my table. I have so many happy memories at Tall Oaks Drive!

But location is everything, and changes in my lifestyle made the location increasingly impractical for me. This summer, after 6 years of ownership, I sold my home to a single woman who seemed a lot like me. It puts a smile on my face to think that I left good energy within those walls and I hope she will be as happy, productive, and peaceful as I was there. Here are some photos of Tall Oaks!

Now Dave and I are renting a new place, which is even more beautiful! It's an old house, built in the late 1800s, with great floors, great windows, and lots of space. I'm working hard to make it a home. Getting it ready to host Christmas is a helpful motivation!

This brings me to the title of my post: zen spaces. What is a zen space? Your living space is a reflection of yourself, and when it reflects back at you, it ideally gives you a sense of calm, beauty, and purpose. My trick is to think about what I want to accomplish in each space, and to design that space intentionally so that it is designed in line with my goal.

I love the Steven R. Covey quote, "Begin with the end in mind." Bring that energy to your interior design initiative and you will succeed in creating a space that helps you cook, dine, work, play, relax, and sleep better. I look forward to posting photos of the new place when it is zenified! Wishing you Total Body Happiness through your living space. <3 As always, if this subject strikes you personally and you want to talk more about it, please leave a comment!

Master your morning!

On the East Coast this morning, the sun rose at 5:12am, and so did I. I'd be lying if I said I was thrilled about it, but now that the sleepiness is wearing off, I'm beginning to remember why I'm trying to train my body to adapt to this new rhythm.

Waking up early creates more useful hours in the day. It also aligns your body with its natural circadian rhythm; 9pm to 5am should be the window for your most restorative sleep. And if those things aren't enough to keep me from hitting Snooze, my relatively traffic-free 30+ mile commute into work sure does beat the hour and a half of stop-and-go I must otherwise endure. I'm looking forward to having more free time in the afternoon when I finish my work day early, and beat that soul-crushing, wrist-wrenching, back-breaking, life-wasting traffic. (Can you tell how much I dislike traffic?)

Successful early risers plan their mornings ahead of time, and stick to a set routine. I like to eat breakfast when I wake up, so packing lunch the night before and having a nutritious breakfast on hand is crucial for me. Master your morning with this delicious and nutritious quiche, which you can make ahead of time, portion out, and reheat (just 1 minute in the microwave per slice).

Early morning breakfast on the terrace: tomato, bacon, mozzarella quiche.

Tomato Bacon Mozzarella Quiche!
9 eggs
4 slices bacon, cooked and chopped
1/2 cup fresh mozzarella, sliced
1 ripe tomato, sliced
1/4 cup almond flour
1/4 cup almond milk
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 cast iron pan. 
3. Cook bacon over med/high heat until crispy, and transfer to paper towel to drain. 
4. In a large mixing bowl, beat 9 eggs. Season with salt and pepper.
5. Add almond milk, almond flour, and coconut flour to eggs; whisk thoroughly.
6. Pour egg mixture into pan, and add crumbled bacon and sliced mozzarella. 
7. Gently place tomato slices atop egg mixture, and put pan in oven.
8. Bake at 400 for 10 minutes.
9. Reduce heat to 375 and bake for another 10 minutes, until firm. Allow to cool for 10 minutes before slicing.

Add fiber, vitamins, and nutrients to this breakfast by plating it with a pile of power greens, or eating it alongside a delicious halved grapefruit. Don't forget the green tea!

Here's a link to another favorite quiche recipe, and here are a boatload of tips on How to be a morning person. If you find this information helpful, please let me know in the comments below! 

GOOD MORNING!

In Good Company (with Moussaka recipe!)

A friend is one that knows you as you are, understands where you have been, accepts what you have become, and still, gently allows you to grow.

– William Shakespeare

This has been an excellent month for friendship. In the beginning of the month, I got to do some musical and choreographical collaborations with friends old and new. Mid-month, we took our practice to the stage to honor a sweet friend who is healing well, thank goodness, after getting struck by a car while crossing the street. The experience of rehearsing, performing, and gathering with so many folks for such an appreciative reason reaffirmed for me how much fun it is to have friends, and how much I love working on creative projects with good people. It was an opportunity that many among us took to give thanks. It made me reflect on the enormous good fortune of each and every day that my friends and acquaintances are safe and well.

Lindsay, Sarah, and me: "The Robertas"

Smiling friendlies.

A week later, I got a message from a friend who I haven't talked to in a year. There are some friends who I value knowing so much that they're always in my heart and on my mind, no matter how often we communicate. Some of my best friends are the furthest away, which almost serves to reaffirm the magical depth of true friendship. With some people, no matter how much time passes, the comfort, ease, and joy of being together never lessens; it is alive and well whenever we see each other again.

At the end of the month, I got to spend an evening with one of my very best friends doing what we love to do: talk, cook, listen to music, and chiiiill. One of the reasons that Nicole is so important to me is that I feel we always give each other the space to be ourselves, change, and grow, just like Billy Shakespeare said. Whatever phase either of us go through, our mutual love and respect is unwavering and unconditional. Like most good friends, she and I have lots in common, but I feel exceptionally fortunate that among those commonalities are the values I hold most dear: the pursuit of personal freedom through emotional stability, self-actualization, and the overall enjoyment of life, music, and foood.

Together we made the most amazing moussaka I've ever had! The cooking itself was a lot of fun, and since both us have had -- but neither of us had made -- moussaka before, we were astonished with its perfection! We were able to share our beautiful finished product with each other, as well as Dave, Debbie, Charlie, Zack, Taylor, and Laurie! Food is love! Here is the recipe so that you might enjoy this heaven-sent Grecian comfort too. I hope you can share it with a good friend... or 8!

Moussaka: layers of eggplant, spiced meat, and rich, savory custard and cheese.
YUMTASTIC.

Most Amazing Moussaka
2-3 eggplants, sliced lengthwise
2 cups shredded Muenster cheese
1 lb ground lamb
1 lb ground veal
1 8oz can tomato sauce
1 yellow onion, diced
3 cloves garlic, minced
3 eggs
3 cups 1% milk
6 tbs butter
2/3 cup breadcrumbs
All purpose flour
Peanut oil
Ground cinnamon
Salt and pepper

Make it happen:
This dish is a great one to make with a friend, because it is a bit labor-intensive. It'd be great for one person to do the meat, and one person to do the eggplant, with someone else to clean the dishes! However, it wouldn't be impossible to make solo. I'd liken it to the difficulty of making a lasagna from scratch, although the bechamel sauce is more delicate than a marinara. I promise you the effort is worth the outcome in deliciousness. I'll separate this into 4 sections: the eggplant, the meat, the sauce, and the assembly. :)

The eggplant:

1. Heat peanut oil in a large pan over medium-high heat. 
2. Lightly salt eggplant slices, and dredge through flour.
3. Fry eggplant slices until golden brown on both sides.
4. Drain and blot cooked slices with paper towel, removing as much excess oil as possible.

The meat:

1. Heat 2 tbs peanut oil in large pan over medium heat.
2. When oil shimmers, add diced onion and minced garlic and cook until soft (2-3 minutes).
3. Add lamb and veal to pan and increase heat to medium-high, breaking up and mixing meat to cook.
4. Add tomato sauce, reduce heat to low, and simmer for 10 minutes.
5. Season with salt, pepper, and cinnamon to taste.

The sauce:

1. In a large heat-safe mixing bowl, beat 3 eggs.
2. In a medium saucepan over low heat, melt 6 tbs butter, and allow to bubble but not burn.
3. Microwave 3 cups milk for 1 minute, then slowly add to butter, whisking continuously.
4. Continue whisking until all the bubbles are out. (Water content evaporates.)
5. Slowly add 6 tbs flour, while whisking continuously until sauce begins to thicken.
6. Beat hot sauce slowly into egg bowl. Season with salt and pepper. Sauce should firm to a light, custard consistency. 

The assembly:
Prior to assembling moussaka, set oven to preheat to 350 degrees.

1. In an ungreased 13x9 baking dish, add one layer of cooked eggplant.
2. Top with half of the cooked meat mixture.
3. Sprinkle 1 cup Muenster evenly on top. 
4. Top with 1/2 of sauce.
5. Evenly sprinkle half of the bread crumbs.
6. Repeat layers.

Place moussaka in 350 degree oven for 30 -- 40 minutes, until top is golden brown and contents are bubbling. Allow to cool for 15 -- 20 minutes before serving. Serves 9.

Now that you know what goes into moussaka, you might be wondering why this dish qualifies as a Total Body Happiness superfood, because it does, although clearly it's not the world's healthiest dish. It has plenty of protein and is low in starch, but with the oil, cheese, and butter, you'll taste the luxurious richness known as fat. Yet, there is a place for comfort food in moderation, and the best thing you can do with this dish is to put love into making it, and share it with others. Enjoy yourself! Splurge in all the right places! When you embrace a healthy routine, there is room for a little butter. ;)

Did you know that low fat diets are linked to depression? Make sure about 30% of your diet comes from healthy fat for the optimal function of your brain and other organs.

Find this information helpful? Like this recipe? Let me know in the comments below!

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: