Popular Comfort Food Gone Healthy

6 servings

We’ve all had the traditional shepherd’s pie made with ground hamburger meat and white potatoes but using delicious vegetables and legumes instead gives it great flavor as well as a healthy make over. The curried lentil filling is fantastic layered with a creamy potato filling that sits on a crouton crust which is baked on top of sweet zucchini. I adapted this creation from Dr. Andrew Weil’s recipe and added a few new ingredients to enhance the flavor as well as add more nutrition.

Crust

2 large sweet potatoes, peeled and cubed
6 large white potatoes, peeled and cubed
3 cups vegetable broth ( I use Imagine Organic No chicken broth-has great flavor!)
1 tablespoon olive oil
1 tablespoon Italian seasoning
1 tablespoon seafood seasoning like Old Bay

Filling

1 bay leaf
1 medium piece of Kombu (a sea vegetable that helps with digestion as well as adding a savory flavor)
1 cup french lentils cleaned
2 teaspoons Tony Chachere’s creole seasoning
1 cup sliced yellow onions (one of the most nutritious in onion family)
2 cloves garlic minced
1 cup sliced button mushrooms
1/2 cup broccoli florets
1/2 cup yellow or red bell pepper
1 tablespoon extra-virgin olive oil
2/3 cup nutritional yeast (full of those hard to get B vitamins-find it in health food stores)
1 teaspoon curry or turmeric powder (fantastic disease fighter)
1 teaspoon salt
1 tablespoon cornstarch or arrowroot to thicken
1 zucchini sliced in rounds (about 2 cups)
1 cup bread crumbs ( I use gluten free bread ground up in food processor)
1/2 cup thinly sliced sauteed shallots or green onions to top
And if you can’t help yourself add just a bit of cheese to the top but go easy

Instructions

1. Preheat oven to 350º F.
2. Steam the cubed sweet and white potatoes until fork tender around 30 minutes but keep checking for doneness.
3. Strain the potatoes. Pour in broth into the pot and cream the potatoes with a hand mixer or large fork.
4. Add the olive oil, Italian seasoning and seafood seasoning then cream together until seasonings are completely blended into the potatoes.
5. Meanwhile, cook the lentils: Bring 3 cups of the water to a boil. Add the bay leaf, lentils, seasoning and kombu and cook for 30 minutes. Remove from heat when completely cooked and let cool briefly. Drain off any liquid as well as kombu and bay leaf.
6. Sauté the onions, garlic, mushrooms, broccoli and bell peppers in the olive oil in a large saucepan until the onions are transparent and limp, about 4 minutes.
7. Add the creole seasoning, nutritional yeast, salt and curry or turmeric powder and stir until everything is blended in. Add to the cooked lentils.
8. Dissolve the cornstarch in 1/4 cup water and stir it into the lentil and vegetable mixture. Continue to cook for 3 more minutes, until the sauce thickens adding a bit of water if too thick. Remove from heat.
9. Line the bottom of a casserole dish with the zucchini rounds. Sprinkle 1/2 of the bread crumbs.
10. Spoon out 1/2 of the mashed potatoes and spread across the zucchini rounds.
11. Spoon out the curried lentils and spread on top of the potatoes.
12. Spoon the remainder of the mashed potatoes and smooth them out on top. Sprinkle the rest of the bread crumbs and the sauteed shallots or green onion on top and “cheese for the cheaters” on top of the zucchini.
13. Bake for 50 minutes. Let cool for 15 minutes before cutting and serving.

Ever since I can remember I’ve made this dressing at Thanksgiving for my family and friends and there are never any leftovers. If I do make more it gets confiscated into take away containers!

The secret to great dressing is just the correct amount of moisture, homemade stock that is full of flavor and not to handle the dressing too much.

Ingredients

1 large loaf of sourdough, whole wheat or any good nutritious bread (whole with crust)
6 tablespoons butter or olive oil
2 medium onions diced
4 stalks celery chopped (this adds moisture and great flavor)
1 cup minced fresh parsley (dried doesn’t work in this recipe)
1/2 cup minced fresh sage or 2 teaspoons dried
salt and pepper to your tasting
3 cups homemade vegetable or turkey stock warmed and ready to pour over dressing
1 cup chopped pecans (do NOT roast)
1 cup dried cherries or cranberries

Directions

The night before: Cut the loaf of bread into 1 inch cubes. Leave the cubes one layer thick on a cookie sheet on the counter overnight uncovered for it to become stale.

Pre heat oven to 350º
In a sauté pan melt butter or olive oil then add onion and celery and sauté until translucent and tender around 3-4 minutes. Add parsley and sage cooking a minute longer.
In a large bowl with bread cubes in it, pour sauté mixture, pecans and cranberries/cherries and toss gently.
Gently pour in warmed stock and let the cubes soak up liquid.
After a few minutes gently toss again but only to combine. The bread should be as moist as a sponge.

Pour dressing in a large, buttered shallow dish evenly and bake for 30 minutes or until golden on top. Serve with your own homemade gravy.

Sweet Pepper Penne Pot

This is a quick and healthy dish to put together on a week night after a crazy busy day. By the time the pasta is ready you will be as well with the chopped veggies. Throw in some rotisserie shredded chicken breast and your family will consider you the queen of the kitchen! And you will be getting the best of the best healthy ingredients into their bodies.

INGREDIENTS
1 (8 ounce) package uncooked quinoa penne pasta or regular bow tie pasta (you choose- I go with quinoa for more nutrition)
1 tablespoon virgin olive oil
1 medium red bell pepper (way more nutrition than green), chopped into medium dice
OR for an over the top dish try roasting the peppers first-this takes a bit of time- then just add to the pasta without sautéing.
1 medium yellow bell pepper, chopped into medium dice
1 cup chopped tender kale into bite sized pieces (a fantastic power food)
4 cloves garlic, chopped
1-2 T. fresh basil OR ½ cup arugula chopped
1 T minced fresh parsley (full of vitamin C)
1 pinch ground cayenne pepper (not too much- you just want a bright flavor)
Sea salt and ground black pepper to taste
8 ounces feta cheese, crumbled
½ cup Kalamata black olives pitted and chopped
OPTIONAL:
1 cup thawed Edamame shelled beans.

DIRECTIONS
Bring a large pot of lightly salted water to a boil. Add pasta and cook al dente ( a few minutes less than what the box calls for cooking time; drain.
While pasta is cooking begin to heat a sauté pan over medium heat. Stir in olive oil, red pepper, yellow pepper, kale and garlic all at once. Sauté until vegetables are tender around 5 minutes-do not brown. Off heat season veggies with basil, cayenne pepper, salt and black pepper
In a large bowl, toss cooked pasta with skillet mixture. Sprinkle with feta cheese and olives to serve as well as edamame if you are using.

-To your good health, Lee Newlin
www.leenewlin.com

Watching all the lovely butternut squash ripening in our garden makes me excited about upcoming fall soups. Hope you can make the soup workshop scheduled for November 6th. UPDATE: THIS CLASS IS FULL. I believe that my Miracle Butternut soup saved a life…mine to be precise. Read on…

This heartwarming soup created in my own kitchen is the subject of my story. Back in January of 2005 I prepared it for family and friends with great expectations. However, just a few hours later after dinner, I suddenly felt pain in my abdomen, unlike anything I had ever experienced. After a couple of days of trying to convince myself that the pain would go away on its own, we finally headed to the emergency clinic expecting an ulcer at the worst.

My disease was non-symptomatic, and maybe the pain was not related to it. The mystery will never be solved as to why there was pain, but was there a correlation between my abdominal pain and eating this antioxidant rich butternut squash soup? I will always believe that there was. It led to the accurate diagnosis and successful treatment of Stage 3 non-Hodgkin’s lymphoma. This is why I call butternut squash soup my “miracle” soup. Hope you will try it this fall and know that I will be smiling.

Lee’s Miracle Butternut Squash Soup

Ingredients

1 large butternut squash cut in half lengthwise
Salt and fresh black pepper
2 T. olive oil divided
6 whole cloves of garlic peeled
10 dried sage leaves or 2 t. powdered sage

1 T butter
1 large or 2 medium sized leeks well washed and cut into circles (use white part and a bit of the pale green part only)
1 large stalk celery roughly chopped
1 large peeled carrot roughly chopped
2 bay leaves
1 t. dried thyme
1 t. turmeric (great disease fighter)
½ t. ground ginger
½ t. ground cinnamon
6 cups chicken or vegetable stock (homemade would be best but if you don’t have time use the boxed kind)
½ cup coconut milk or cream

Optional:
2 T fresh chives chopped for garnish and flavor
a dollop of greek yogurt per individual bowl
Shards of parmesan cheese
Fresh minced thyme.

Preparation

Preheat oven to 375F

Place halved, seeded and cleaned butternut squash on a sided baking sheet. Season the insides of both pieces with salt and pepper and rub with 1 Tbsp olive oil. Place 3 peeled garlic cloves under each side of the cavity of the squash where the seeds were scooped out. Lay the squash cut side down on a baking sheet, scatter the sage leaves under each piece of squash and roast for 45 minutes or until the squash is tender but not mushy.

When squash is cool enough to handle, peel and cut it up into chunks about 2 inch cubes. Save garlic for adding to this soup later.

Meanwhile melt butter and remaining olive oil in a large heavy pot over medium-low heat. Add the leeks, celery and carrots and a generous pinch of salt. Stir the mixture occasionally until tender and starting to brown, about 10 minutes.

Add the roasted squash and garlic, bay leaves, thyme, turmeric, ground ginger, cinnamon and stock. Bring to a slow boil then reduce heat to low, partially cover, and simmer 20 minutes. Lastly, stir in the coconut milk and continue to heat over low flame for a minute.

Off heat add if needed salt, pepper and remove bay leaf. Puree with an emersion blender or in batches puree in a blender until smooth. If it’s too thick to your liking add more chicken broth and gently reheat.

Serve hot in bowls topped with a swirl of a teaspoon of greek yogurt, chards of parmesan, chopped chives or green onions or minced fresh thyme. Cinnamon croutons would be a great addition on top.
Optional idea: This soup would be wonderful to flavor risotto, by alternating broth and some of this soup.
serves 6-8

….Now sit down and enjoy this soup and enjoy life!

Lee

For the past few months I’ve been working on creating a few gluten free recipes and this peach pie passed the “family” taste testing with flying colors. Unfortunately I have discovered that I have an intolerance to gluten which has made life a bit challenging. Those folks who know me will attest to my determination in figuring out a way that will work for good health. I hope to share this with others who want to learn more about gluten free living.

This Rustic Blueberry and Plum Gluten Free Tart was another effort that seemed to go over great even with those who don’t have an issue with gluten. My goal is to offer a class on gluten free baking if there is enough interest. If you live in Greensboro and are interested please email me.

We prepared Picnic Cherry Tomatoes for a sampling of just how delicious fresh produce can taste. It was gone in 30 minutes!!

Is this couple the cutest or what? He loved the dish and was going straight home to re-create it in his kitchen (as long as she would spoon feed him!).

This little pea pod was giggling and reaching for the tomato dish! She is definitely a veggie lover just like her smart Mom.

The recipe for Picnic Cherry Tomatoes is below this post, just scroll down and you’ll find the recipe. You should make it for Father’s Day as they love it as well as need it!

Saturday’s Workshop Spelt Sourdough Bread

This past Saturday we had homemade whole spelt sourdough bread with our picnic sandwiches. It was a hit as many folks have trouble with regular wheat bread. Having a wheat sensitivity can be a pain if you want home baked bread so we found a great alternative. This recipe is for those who want less wheat in their diet due to symptoms of sensitivity but are not suffering from celiac disease.
Spelt sourdough bread is so full of that tangy, chewy flavor and keeps exceptionally well. It is loaded with minerals and vitamins such as B, E and A.
Once the “starter” is established it is easy to create your own whole grain goodness with outstanding flavor. To make sourdough one needs to create what is called a “starter” by allowing a mixture of spelt flour and water to ferment. This is where the fabulous big holes in the bread and the incredible flavor originate. From a natural process the mixture begins to absorb yeasts from the surrounding air. Followed by daily feeding of your “biga” (that is what Italians call the starter) with a little flour and water you will have the basis for incomparable spelt sourdough bread. If you are not making bread on a daily basis the starter can be refrigerated for a few months (without feeding), this is called a dormant starter. Just don’t forget it or you will have to start over.
To Make the “biga” or Starter:
Mix 2 cups whole grain spelt flour with about 11/3 cups warm water to the consistency of a thick pancake batter (add a little more flour or water if required), mixing with a wooden spoon vigorously to incorporate as much air into the batter as possible. (The air around us contains the natural yeasts).
Place the mixture uncovered in a large bowl in a warm area. Give it a quick vigorous stir every 12 hours at least and feed the mixture with another cup of flour and ¾ cup of warm water (or enough water to maintain the consistency) each day.
After 2 or 3 days small bubbles should begin to appear on the surface. Continue feeding and mixing daily. The starter will develop a bubbly layer of foam on the surface. When this occurs you have created your active starter and it is ready to use.
If the starter develops a foul order or color is a strange gray it should be discarded. A slight cider vinegary smell indicates a healthy starter.
Always measure out what’s required for a recipe into a separate bowl for mixing. The remaining starter can be fed again to start over or 1 to 2 cups of starter can be placed in a capped jar and put in the fridge right away for another time.

Spelt Sourdough Bread Recipe
2 ½ cups active starter (biga)
2 tablespoons olive oil
1/2 cup water
2-3 teaspoons sea salt
1 teaspoon active yeast
6 cups whole grain spelt flour

Mix all together adding more flour or water if necessary to get a firm yet sticky dough.

Continue mixing with a wooden spoon till incorporated then turn out on a board and knead for about 10 minutes until dough is smooth and elastic adding spelt flour as needed but don’t make it too dry. It needs to remain somewhat sticky.

Place dough into greased bowl and cover. Preheat oven to 450º. Place in warm area until dough has doubled in size around 45 minutes. One rise is all you need. Don’t let it go longer or the dough could fall.

Place in greased loaf pans and place in oven for 35 minutes or until golden. If it sounds hollow when tapped it’s cooked, if it doesn’t sound hollow put the bread back in the oven straight on the oven rack and cook another 5 or 10 minutes. Allow bread to cool. Serve right away for the best flavor but this bread stores beautifully.

White Bean and Rosemary Spread

This simple spread makes a delicious lunch or tasty appetizer when served with some cherry tomatoes, radishes, black olives, pita chips, thin slices of fennel, cukes, celery pieces or to fill a ripe summer tomato resting on a bed of salad greens. Any peasant bread would be wonderful.

Makes about 2 cups

2 cups cannellini beans rinsed and drained
1/3 cup finely diced celery or sliced fennel
1/3 cup red bell pepper
2 T olive oil
2 t. balsamic vinegar
2 cloves garlic minced (this is strong-you could lightly sauté it)
1 t fresh minced rosemary
¼ cup chopped fresh parsley
salt and pepper
few pinches of dried red pepper flakes or a few drops of tabasco sauce

Put ½ of beans in food processor along with everything else except celery and red pepper.
Put remaining beans in a large bowl to the side.
Pulse beans in food processor till chunky then pour into bowl with remaining beans and celery.
Let stand covered for 30 minutes before serving to mingle flavors. Taste for seasonings.
If you refrigerate this let it come to room temp before serving.

Beluga Lentil Caviar

The caviar-like appearance of these wonderful lentils gives such a beautiful look to this healthy appetizer. Be diligent in preparing the beans as not to over cook them.

1/2 cup (1 #) dried beluga or French lentils
2-3 cups of fresh water
1/2-1 t. sea salt

1 whole wheat (if you can find it) baguette sliced thinly on an angle
1/3 cup olive oil
3 large cloves garlic

8 ounces Neufchâtel cheese (1/3 less fat than cream cheese) or ricotta or goat cheese at room temperature
1/2 cup chopped chives
1/4 cup tender baby kale leaves, stemmed and chopped
salt and pepper to taste
Optional: Broccoli sprouts, slivers of roasted red pepper or sliced grape tomatoes, walnut halves to top off each piece

Directions:
Wash and pick over the lentils then drain. No need to soak them. Place the lentils in a saucepan and cover with 2-3 cups of fresh water. Bring to a boil and reduce immediately to simmer for 15-20 minutes. Lentils should be tender but not splitting and falling apart. Salt to taste at this point – I use around 1/2 teaspoon of salt. You decide if it needs more. Remove from the heat and drain any remaining liquid. Drizzle 2 T. of extra virgin olive oil over lentils and let cool.

Make the garlic bruschetta:
Brush a light coating of olive oil on slices of baguette. Place rounds in a single layer across two baking sheets. Place in the oven and bake for about 10 minutes or until slightly golden. Remove and let cool. Cut the ends off the garlic cloves. Take a single clove in your fingers and rub the top of each piece of bread with the garlic to give each slice a bit of a garlic kick. Don’t overdo it.

Make the chive cheese spread: In a food processor add the cheese, kale, salt and pepper and chives. Process till smooth and the pale green color is uniform. Check for flavor and set aside.

All ingredients should be at room temperature. Take each slice of toasted bread and smear each with a bit of the chive kale spread. Top with a small spoonful of lentils. Garnish with broccoli sprouts and/or pretty purple chive blossoms or any of the above listed options. Serve immediately.

Libido Libation

This name is so perfect as it really is a gift from the gods. After wondering why I felt so energetic last spring I finally figured it out. On a hunch I merged my smoothie recipe with one touted to help sexual health. The results were amazing. It does not fail to keep you healthy in many ways and it makes a generous amount for you and your sweetheart. Hey, it’s Valentines every day….or maybe many days.

1 banana frozen
9 raw walnuts
1 cup frozen blueberries
1/4 cup frozen cranberries or strawberries or peaches
1 serving of whey protein powder
1 cup rice, almond or non-fat milk
¼ cup Greek yogurt or Kefir
1 tablespoon flax oil
1 inch of fresh ginger root
Sprinkle of nutmeg and cinnamon
Optional: a bit of honey if you like it sweeter.

WHY IS THIS SMOOTHIE SO GOOD FOR YOU:

Bananas- Contain potassium and B vitamins that convert carbohydrates into energy, boosting endurance and testosterone (yes women need to have the correct levels just like men).

Walnuts- Omega 3′s, rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.

Blueberries- High in soluble fiber, which keeps arteries clear of bad cholesterol. Improved blood flow and relaxed blood vessels improve a man’s erections, especially in older men.

Cranberries- are loaded with antioxidants and other phytonutrients that may help protect against heart disease, cancer and other diseases.

Greek Yogurt- Rich source of calcium, can boost immunity, balanced source of protein and higher in protein than regular yogurt, balanced fats, minerals and carbs, can lower cholesterol.

Peaches- High in vitamin C. Men should consume at least 200 milligrams of vitamin C per day to increase the quality and quantity of their sperm. Why organic? Peaches can be loaded with pesticide residual as it is one of the worst offenders for “dirty” food.

Flax Oil- Increases testosterone levels and is packed with essential fatty acids, such as Omega-3 and Omega-6, which keeps hormones at optimal levels and sex drive in 4th gear.

Ginger root- Stimulates the circulatory system, increasing blood flow to the genitals.

Nutmeg- Stimulates the parasympathetic nervous system, which helps you relax.
Much better than a drink!

Cinnamon- helps in blood circulation, increased energy, better sex drive and a lighter mood.

Honey- is rich in vitamin B, which is needed for testosterone production. The gooey nectar also contains boron, which may increase the good estrogen levels in women.