Delicious Wholefoods Recipe, Using Turkey
Free-Range Turkey Shepherd's Pie with Organic Yams
Nov 5, 2009
Traditional Shepherd's Pie is considered comfort food, but lacks some nutrients. This recipe ensures a good deep sleep afterward, as the turkey contains naturally-occurring tryptophan. It is perfect for cold autumn or winter evenings, with a loved one. Cooking with cast iron pots and pans adds 30% more iron to your food.
This recipe came to be in the wilds of south eastern British Columbia, in Nelson, BC up Silverking road. The colder months are the right time to get creative in the kitchen, leading tho this now-popular spin on an old favourite.
Other health notes include: the yams are rich in vitamins A and D. Cinnamon is a natural antibiotic. Yoghurt is loaded with pro-biotics, so healing for the digestive system and cooling to the body. Maple syrup is naturally high in B vitamins and iron. Ginger soothes the digestive tract and neutralizes digestion.
This recipe is high in fiber. Olive oil feeds the brain and lubricates joints. Lemongrass alerts the senses; sage increases blood flow and balances circulation.
Pure soul food. This recipe is delicious and nutrient dense.
Free-Range Turkey Shepherd’s Pie with Organic Yams
A wonderful reworking of tradition!
INGREDIENTS:
- 2 large organic yams-chopped
- ½ cup organic sour cream or yoghurt
- ¼ cup butter
- ¼ cup organic maple syrup (#2 grade ‘Amber’, ideally)
- Dash of ginger powder
- Dusting of cinnamon for top
- 1 cup organic green beans-chopped
- 1 cup organic carrots-chopped
- 1 cup organic corn
- 50 ml. organic olive oil
- 500 g. package of ground, free-range turkey
- ¼ cup butter
- Handful fresh organic mixed herbs: sage, thyme, lemongrass, black pepper, sea salt
TOOLS:
- soufflé dish or lasagne pan
- chef's knife
- large pot for steaming/boiling
- potatoe masher
- frying pan (cast iron recommended)
- oven/stove
TO MAKE IT:
- After you have ensured all your veggies are chopped, fill a large pot with water. Bring it to a boil and then add the salt.
- Throw in the chopped yams and simmer until they are well-cooked and mash-able. Mash them up, adding sour cream, maple syrup, butter and spices ingredients and set aside.
- Leave the cinnamon out until you are all ready to put it into the oven.
- In butter, with the spices, lightly sauté, but do not brown the turkey completely. Set aside.
- Steam the carrots, corn and green beans lightly and then set aside to cool a little.
- Mix up all the veggies with olive oil
- Get your deep pan, such as a smaller lasagna-type pan or a soufflé dish. Begin by pushing the turkey into the bottom of the pan
- Add the carrots/corn/bean mixture on top of that.
- Finish up with the mashed yam topping and sprinkle with cinnamon.
- Bake at 350 C for 25-30 min, or until the top of the yams is browned.
- Serves 2, with leftovers for lunch
