Easy ‘go’ recipes from Alliance staff

Healthy recipes contributed by staff members of the Jewish Alliance of Greater Rhode Island have been displayed on a bulletin board in the fitness center since the CATCH program expanded beyond the youngsters in the building. The healthy eating component of the program emphasizes “Go” foods over “Whoa” foods and includes some of the delicious suggestions in the poster pictured on the left. For more on the Discover CATCH program, see page 1. Following are some easy recipes to try.

Super Shepherd’s Pie

Ingredients

2 carrots (peeled and diced)

1 cup steamed chopped broccoli

1 cup steamed spinach

1/2 cup chopped onion

1 cup chopped mushrooms

2 large yams 

2 pounds ground meat of choice (turkey, chicken, veal or beef)

Garlic powder 

Black pepper

Salt

Oregano

Paprika

Olive oil

Method

In a large skillet set on medium high heat add 1 tablespoon of olive oil to the pan and wait for the oil to heat up.

Add the chopped onions, mushrooms and carrots and cook until onions have browned. While the three veggies are cooking, start heating 2 cups of water in a large saucepan and add the coarsely chopped yams (keep the skins on!).

Raise heat to high and cook until the yams slide easily off of a fork. Once the onions are browned, add the ground meat and mix everything together, breaking up the meat and adding a tablespoon of mixed herbs (oregano/garlic powder/paprika) and salt and pepper to taste.

Cook until all the meat is broken up and browned, then add the chopped broccoli and spinach and mix everything, taking the pan off the heat. Once the yams are soft, transfer them to a large bowl and mash them together with 1 tablespoon olive oil. Add salt/pepper to taste.

Transfer the meat/veggie mixture to a large 8 x 12-inch baking dish and spread the mashed yams on top, like icing on a cake. Transfer to oven and bake for 45 minutes at 350 degrees. Enjoy a super veggie packed shepherd’s pie, paleo style!

Wicked Easy Roasted Roots

Ingredients

Winter or root vegetables of your choice – best contenders: yams or sweet potatoes, fennel, red bliss potatoes, asparagus, broccoli, cauliflower, grape or cherry tomatoes, peppers – any kind you enjoy.

Extra-virgin olive oil

Salt/pepper

Method

Spread veggies, cleaned and cut to size of your choice, on cookie sheet lined with aluminum foil.

Drizzle olive oil, salt and pepper and any additional seasonings on top.

Using tongs, mix the veggies around so olive oil and seasonings are evenly distributed.

Bake at 400 degrees for 25 to 30 minutes. Mix veggies for even baking after about 15 minutes. Continue cooking until root veggies are fork-tender.

Optional: sprinkle freshly grated cheese atop when ready to serve. Add seasonings of your choice

Pickled Vegetables

Ingredients

2 cups vinegar

1 cup water

1 tablespoon salt

1 tablespoon sugar

Spices, such as mustard seeds, dill, peppercorns, garlic, onion or bay leaves.

Method

Multiply measurements to fill jars as needed. Bring all ingredients to a boil. Remove from heat and cool completely. Fill a jar with whatever vegetables you would like to pickle and add enough liquid to cover together with desired spices.

Make sure to use an air-tight lid, and store in the refrigerator for a minimum of three days.