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London Curried Shepherd’s Pie

London Curried Shepherd’s Pie  4-6 servingsshepards pie

  • 3 pounds russet potatoes (about 6 medium), peeled and cut into 1-inch dice
  • 1 tablespoon nutritional yeast                         
  • 1 cup vegetable stock (or water)
  • 1 small yellow onion, cut into 1⁄4-inch dice (about 1 cup)
  • 2 medium carrots, peeled and cut into 1⁄2-inch dice (about 1 cup)
  • 6 ounces green beans, trimmed and cut into 1⁄2-inch segments (about 1 cup)
  • 6 medium garlic gloves, minced (about 1 tablespoon)
  • 1 tablespoon curry powder                            
  • 1/4 teaspoon cayenne pepper
  • 1 (15 ounce) can kidney beans, rinsed and drained (about 11⁄2 cups)
  • 1/2 head cauliflower (about 12 ounces), cut into 1⁄2-inch florets
  • 1 cup vegetable stock (or water)                 
  • 2 tablespoons oat flour (or whole-wheat flour)
  • 1 tablespoon fresh lemon juice                     
  • salt and pepper as needed

Preheat the oven to 400°F.      

To make the mashed potatoes, place a steamer basket in a medium saucepan and add 1 to 2 inches of water to the pan. Bring the water to a simmer over medium- high heat. Place the potatoes in the steamer, cover, and steam until they are tender when pierced with a fork, about 10 minutes. Transfer them to a large bowl. Add the nutritional yeast and stock. Mash with a potato masher until creamy. Add salt and pepper to taste and set aside.

To make the filling, combine the onion, carrots, green beans, garlic, curry powder, and cayenne pepper in a large sauté pan. Add 1⁄4 cup water and cook over medium heat, stirring occasionally, for 10 minutes. Add the kidney beans and cauliflower and cook for 5 minutes, or until the cauliflower begins to soften.

Combine the stock and flour in a small bowl and whisk until no lumps remain. (This mixture is called a slurry.) Pour the slurry into the pan with the vegetables and mix well. Cook for 3 to 4 minutes, until the sauce thickens. Add the lemon juice and salt to taste and stir to combine.Transfer the vegetables to a 7-by-11-inch (or similar size) baking dish. Spread the mashed potatoes in an even layer over the vegetables.Put the baking dish on a baking sheet to capture any drippings and bake in the oven for 30 to 40 minutes, until the top is golden brown. Remove from the oven and set the pie aside to cool slightly before serving

This recipe is from darshanaskitchen.com

WINTER SPINACH SALAD

This cheery spinach salad is perfect for chasing the winter blues away…with leafy green spinach!

Makes enough for 1-2

Ingredients for Winter Spinach Saladspinach salad

  • 1 ripe, but firm pear, peeled, cored, and sliced into wedges
  •  2 cups fresh spinach
  •  Salt and freshly ground black pepper                                          
  •  1/4 cup blue cheese                                                                    
  •  1 small handful almonds
  •  Dijon Vinaigrette
  • 2 slices sourdough bread
  •  olive oil, for drizzling

Directions

Preheat the oven to 400 degrees F. In a small bowl toss the pears with a drizzle of oil, salt, and pepper. Spread on a baking sheet and roast until pears are tender, about 10 minutes. Remove from the oven and let cool.

Meanwhile, spread the blue cheese evenly on the bread. Bake in the oven until the cheese is melted and the bread is toasted about 8 minutes.

In a large bowl, toss the spinach with the cooled pears, almonds, and vinaigrette. Serve the salad immediately along side the blue cheese toasts.

Enjoy!

SWEET POTATO and LENTIL STEW

Serves 6=8

I have also made this with butternut squash and I am sure that you can do this with Kabocha squash too!

Ingredients for Lentil Stew lentil stew

  • 2 tablespoons canola oil
  • 1 medium onion, chopped (about 1 cup)
  • 2 medium carrots, peeled and chopped
  • 2 medium celery ribs, chopped
  • 1 bay leaf
  • 1 garlic clove, minced
  • 1 1/2 teaspoons curry powder
  • 2 cups dried brown lentils, picked over and rinsed
  • 2 medium sweet potatoes (about 1 pound), peeled and cut in 1/2-inch dice
  • 1 package (9 ounces) frozen cut green beans
  • 1 (14 1/2-ounce) can diced tomatoes in juice
  • 1/2 cup chopped fresh cilantro leaves
  • Coarse salt and black pepper
  • Plain low-fat yogurt, for serving (optional)

Directions for Lentil Stew

  1. In a large saucepan, heat oil over medium-high. Add onion, carrots, celery, and bay leaf. Cook, stirring, until vegetables are softened, 5 to 7 minutes. Add garlic and curry powder and cook until fragrant, about 1 minute more.
  2. Add 7 cups of water and lentils. Bring to a boil, reduce to a simmer, cover, and cook 10 minutes. Add potatoes and continue to cook, covered, until lentils and potato are just tender, about 15 minutes.
  3. Add green beans and tomatoes with juice. Cook until warmed through, 2 to 4 minutes. Remove bay leaf. Add cilantro; season with salt and pepper. Serve with yogurt.

 

EXERCISING THE RIGHT TO HEALTH

winter exerciseOk, so we all know that we need to exercise to keep our body healthy on all levels, physical, chemical and emotional.  Yet somehow we don’t.  And what I have found over the years is that we generally don’t place enough importance on our own personal health.  We do not prioritize our own health.

If you are ill, sore, out of sorts/whack… you are probably not a ray of sunshine and probably not too much fun to be around.

We actually take better care of our cars than we do our bodies and the time has come to make some changes.

Ideally, we need to do some sort of exercise for 30 minutes each day…and before you say.. where will I find the time?… I challenge you to look at how much time you actually waste in any given day watching mindless TV, for example.  Set your DVR to record the programs you “cannot live without” and do one of several things.

Firstly, walk on your treadmill or ride your stationary bike that has been  gathering dust while you watch those same shows ( you can speed thru’ the dumb ads too!.. BONUS!)

Secondly, you can do simple workouts at home with little, if any, fancy equipment.  If you don’t have a treadmill/bike/elliptical…check out this website for some really simple exercises.

I must admit I have been known to:

  • walk up and down the stairs at home carrying weights
  • do push-ups on the landing
  • kettle bells squats in the lounge
  • step ups /stepping on the steps from the family room to the kitchen
  • crunches on the ball in the family area 
  • more mountain climbers on the ball/steps than I care to think of

All of this to the befuddlement of  Sally cat..who wants to play along

Thirdly, join a gym to work out at…it does mean you can have “you” time which is wonderful and should not be considered a chore.  (Yeah, I know there will be groans, but these days you can have access to all the equipment you need for as little as $10.00 a month (2 less lattes’ & 1000 calories saved!)

Remember too, that walking is a wonderful exercise and make every effort to enjoy the winter weather at the same time!

Ray does Tai Chi daily and I do yoga and teach yoga 4 times a week and power lift 3x week  AND in this day and age there are countless wonderful videos on line or for sale that will give you a good workout on those days when staying home is preferable…but vegging is not!

What I am saying is that if you care at all about yourself,…you can and must make the effort and if you need the moral support, share your decision with a friend/ us to help keep you honest

There a plenty of ways to include mini workouts into your day…take time to share your faves with us.

The Latest from Charmaine: January 2019

April 2018Well.. we made it to 2019 and we are flirting with a winter which cannot seem to make up its mind whether we are actually going to a have a REAL winter.  Oh well, the weather will do its own thing and we are just going have to live with whatever Mother Nature deals us.

As we move into this New Year, let’s decide that this is the year that we will actually make those changes we want to make…but we are going take it one month at a time and one project at a time.

In my last newsletter I suggested that we make small changes and work on one change per month.  This month the topic is exercise.  Check this out for more info on that.

Just picked up the mail and of course it is that time when all the gardening catalogs are coming in. We can sit comfortably in a warm snug house with a cup of tea/coffee and drool/fantasize about what we would like to do in the garden. Time to seriously think about having a veggie patch, just for the pure “groundedness” that tending a garden offers and the benefits of you own homegrown wonderments that will be sooooo much better that anything store-bought.

Meanwhile, get out and enjoy the snow(?) as much as possible (the Norwegians say there is no bad weather.. just bad clothes!).  Dress appropriately and think about all the health benefits of getting out and exercising and being in nature…(makes winter go quicker if you are not a fan of winter).

SEE YOU IN THE OFFICE, ON THE TABLE,  ON THE MAT OR UNDER THE BARBELLS

The Latest from Charmaine: December 2018

April 2018Greetings all,

As I write what will be the last newsletter of the year. Our year draws to and end and with that we start making plans for the various festivities that a year end brings. On a practical note, I want to be sure to remind ALL of you that if your insurance is changing/has changed….please give me a heads up.

I will be asking EVERYBODY to fill in a new patient information sheet from January one to ensure that I have your latest up to datest details.

ALSO, ALL MEDICARE practice members….PLEASE get your new card to me ASAP as pretty soon the deadline for that will be implemented.

I finished this year strong with 3 new State records at the State meet (Records I set in June that broke records that had stood for 14 years)

 

HAVE A PEACEFUL HOLIDAY SEASON

SEE YOU IN THE OFFICE, ON THE TABLE/MAT, UNDER THE BARBELLS OR IN 2019

Please be aware of our holiday hours this December:

Friday 12/21 am hours ONLY  (last appt at 12)

Monday 12/24 no office hours

Tuesday 12/25 no office hours

Wednesday 12/26 am hours ONLY( last appt at 12)

Thursday 12/27 pm hours only

Friday 12/28 am hours ONLY (last appt at 12)

Monday 12/31 8-12 and 3-5

Tuesday 1/1/2019 no office hours

Wednesday 1/2/2019  back to normal!!!!! (define normal??)

Roasted vegetable and chickpea bowls

I LOVE PAINLESS ONE DISH COOKING!!!sweet-potatoes-742283_960_720
sheet pan roasted vegetable and chickpea bowls  

Prep Time: 20 mins

Cook Time: 40 mins   

Yield: 4

INGREDIENTS

  • 1 medium sweet potato, peeled and small diced
  • 1 red bell pepper, diced
  • 2-3 cups small broccoli florets
  • 1/2 large red onion, roughly chopped
  • 1 (15 oz) can chickpeas, rinsed and drained
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 2 cups cooked quinoa or your favorite grain
  • Optional toppings: tahini, lemon wedges, fresh parsley

INSTRUCTIONS

  1. Pre-heat oven to 400 degrees F.  
  2. Place all vegetables and chickpeas onto your sheet pan and drizzle with olive oil, salt, pepper, curry powder, paprika, and cumin.
  3. Roast vegetables until sweet potato is tender and other vegetables are browned and caramelized, 35-45 minutes—- stirring once or twice
  4. My new favorite seasoning is “everything but the bagel” and I use that often in place of the curry powder, paprika and cumin.   
  5. I ALSO DO A FRIDGE CLEAN OUT WITH ALL THE VEGGIES I CAN LAY MY HANDS ON AND BLACK BEANS (RINSED) WITH TACO SEASONING
  6. This meal is open to so many interpretations…so go for it!!

Latest News from Charmaine: November 2018

April 2018Greetings all,

As we approach what, for many, is a very stressful time, it is important that we start identifying the “stressors” early and work on a workaround.

Whether it’s a case of trying to do too much (delegate folks…even busy execs do that); or dealing with that one family member that seems to push all the wrong buttons (try reminding yourself they have always been that way and BREATHE FIRST, then CHOOSE not to react), to trying to keep everybody happy (an alternating event/meal/year program presented with a loving attitude and let the other party choose how they will react –and you are NOT responsible if they choose to sulk!!!) and the list could go on.  It can be a minefield….but you do not have to enter if you can find a way around it.

But seriously, make getting checked and adjusted to keep yourself from being subluxated and not being your best self on the day a MAJOR priority.

While all of the holiday shenanigans are going on, I will be competing in the USA Power lifting (Michigan) State Finals on Dec 1st…..so we will leave the office at 5pm on 11/30 to get to our venue and get a good night’s rest.

Our grandson (and he is GRAND) Alfred and his parents are coming home for Christmas so our office hours will be posted soon for the period 12/21-12/28/2018.

Meanwhile, Feast well and smile and laugh as you give THANKS.

See you in the office, on the table,on the mat or under the barbells.!

Pesto + Mushroom Stuffed Spaghetti Squash

Originally published Killing Thyme

Enjoy Italian flavors and hearty mushrooms in this delicious low-carb meal. It’s also great reheated!Spaghetti Squash

 

Ingredients

  • 1 spaghetti squash approx. 2.5lbs
  • 3 tbsp olive oil divided
  • 2 cloves garlic minced
  • 1/4 cup diced red onion
  • 5.5 oz baby bella mushrooms sliced
  • 1/4 cup pesto
  • 1/4 cup tomato sauce
  • 1/4 cup shredded Parmesan or pecorino romano
  • Kosher salt and cracked black pepper to taste

 

Optional garnishes:

 

  • Shredded mozzarella
  • Fresh basil

 

Cooking the squash:

 

  • Preheat oven to 375 degrees F.
  • Lightly oil a baking sheet.
  • Carefully slice the squash in half lengthwise and scrape out the seeds.
  • Drizzle each half with 1 tbsp olive oil and season with kosher salt and pepper, to taste.
  • Place squash, open-side down, onto the prepared baking dish.
  • Roast in the oven until tender, about 30 minutes. (While the squash roasts, you can prepare the filling to save time.)
  • Remove squash from oven and let rest until cool enough to handle, or handle it while wearing oven mitts.
  • Scrape the flesh with a fork to create strands.

 

Filling:

 

  • Heat 1 tbsp olive oil in a skillet.
  • add the garlic and onions and simmer until garlic is fragrant, approx. 2 minutes. Stir often to prevent the garlic from browning.
  • Add the mushrooms and cook until tender, stirring occasionally.
  • Dump the spaghetti squash strands into the skillet.
  • Add the pesto, tomato sauce and shredded parm.
  • Stir to coat the squash.
  • Season with salt and pepper to taste.
  • Evenly redistribute the squash mixture into each squash bowl.
  • If topping with mozzarella, do so, and give the squash broil until mozzarella melts

 

  1. Garnish with fresh basil and serve.

Latest News from Charmaine: October 2018

April 2018Apologies for this being published a bit late. Stay tuned for the November newsletter coming out shortly!

Well, the first part of October was an exquisite mix of the weirdest weather, and when you throw in the likes of the Grand Ledge Marching Band Festival in totally drenching rain and Color Cruise in very cool weather along with a couple of really HOT, muggy days….. the old wives tales of the weather is responsible for all the hacking and sniffling come roaring out the closet.

Please, Please let’s understand that colds and sniffles are fundamentally caused by an out of balance diet, coupled with stress that allows the body’s immune system to be vulnerable to opportunistic bugs that are floating around year round waiting for a weakness to create a space for them to attack.

I know the media is currently agog with news about the new flu’ season and the need to get vaccinated.  But honestly, if you get checked to keep your spine in line, eat your veggies and fruit (and lots of them), reduce sugar, eliminate sodas, and DECREASE your stress levels and INCREASE your exercise— you have a great chance to come out unscathed at the end of winter.

SEE YOU IN THE OFFICE, ON THE TABLE, ON THE MAT OR UNDER THE BAR! (weights that is!)