Eating Healthy

These recipes are provided by Whole Foods Market with locations in Rochester Hills, Troy, West Bloomfield and Ann Arbor.

Vegetable Shepherd’s Pie
With Orange Mashed Yam Crust

Shepherd’s pie was originally created in Canterbury, England as a means of using up leftover Sunday roast, so it’s traditionally made with ground beef or lamb. This vegetarian recipe was created as a hearty vegetable dish suited for holiday gatherings. As it turns out, this dish is popular all year long. The orange mashed potato crust makes a fabulous topping for this pie. If you wish, make a classic mashed potato topping or use a favorite packaged variety. Both the filling and topping may be made two days prior to assembling. Harvest Vegetable Shepherd’s Pie is especially inviting when baked in a ceramic or earthenware dish.

1 lb tempeh
2 TB canola oil
1 cup onions, chopped
1 cup carrots, chopped
1/2 teaspoon fresh thyme leaves, minced (or 1/4 tsp dried)
1 lb new potatoes, peeled, 1/2-inch square dice
3 cups vegetable stock
3 TB tamari or soy sauce
1/2 cup frozen peas, thawed
1/2 cup frozen corn kernels, thawed
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon cornstarch
1/4 cup water or stock
11/2 teaspoon fresh sage, chopped (or 1/2 tsp dried)
4 cups Orange Mashed Yams (or mashed potatoes)
1/2 cup sliced almonds

Preheat the oven to 350°F. Crumble the tempeh into pieces.

Heat the canola oil over medium-high heat in a large sauté pan. Add the tempeh, onions and carrots; cook until the onions are translucent, 3 to 5 minutes. Add the thyme, potatoes, vegetable stock and tamari. Simmer this mixture until the potatoes are cooked but still firm, 15 to 20 minutes. Stir in the peas, corn, salt and pepper. Bring to a simmer. Combine the cornstarch in a small bowl with the water until smooth. Add the cornstarch slurry to the simmering vegetables, stirring constantly. Stir in the fresh sage.

Place the filling in a 9-inch pie plate or oven proof casserole dish. Top with 4 cups prepared Orange Mashed Yams. Sprinkle the pie with the sliced almonds. Bake the pie for 25 to 30 minutes until the yams and almonds are golden brown and the filling is bubbling. Serves 6.

Orange Mashed Yams

These potatoes are sweetened with brown rice syrup, which is subtle in its level of sweetness and colored with orange juice and zest. If you like, add a drizzle of maple syrup. Use as a topping for Shepherd’s Pie or as a delicious side vegetable.

31/2 lbs yams or sweet potatoes, peeled, cut into large chunks
1/2 cup brown rice syrup
juice and zest of 1 large orange (you should have 1/4 cup juice)
1 tsp lemon juice
3 TB butter
salt to taste

Steam the yams for 20 minutes or boil in water for 25 minutes, until soft. Place the brown rice syrup, orange zest, orange juice, lemon juice and butter in a saucepan. Place on high heat until the butter is melted. Bring the mixture to a boil and cook for about 2 minutes or until syrupy. Remove the pan from the heat. Mash the reserved yams. You should have about 4 cups. Combine the orange juice mixture with yams. Add salt. Mix well. Makes 4 cups.

From The Whole Foods Market Cookbook

The above recipe is provided by Susan Bellinson of Whole Foods Market with locations in Rochester Hills, Troy, West Bloomfield and Ann Arbor.