Category Archives: Horrific Terrific Healthy Recipes

Apple Cinnamon Coconut Yogurt

Apple Cinnamon Coconut Yogurt

Apple Cinnamon Coconut Yogurt

Time to re-stabilize!  I started my week off with this super healthy Apple Cinnamon Coconut Yogurt as an apology to my poor belly for the last week of abuse.

I took a break from the dreary January weather and escaped to the Dominican Republic with my parents for a week of sunshine and ocean breeze.  Hard to believe, but I think the last time I went on a vacation with my parents I was seventeen!  Growing up, my mom would find last minute deals to the Caribbean, so we managed to escape the frigid Canadian winters almost every year. One Christmas morning I woke up to discover we were jumping on a plane to Mexico, a pretty great gift!  

We stayed at the Bahia Principe Ambar Green, part of the giant Bahia complex in Punta Cana.  A picture perfect beach, delicious food and lots of mojitos made for a relaxing, non-thinking vacation.  Now I’m back in the real world, where there are no more breakfast buffets, nacho bars or four course meals every night.  

Apple Cinnamon Coconut Yogurt Punta Cana

Punta Cana

This quick and easy yogurt makes for a nutritious and satisfying breakfast, snack or dessert.  My lactose intolerant boyfriend bought a big tub of coconut yogurt, so I decided to go dairy free and took a big scoop.  I might have gone overboard with cheese last week sooo I was due for some dairy relief!  The yogurt is sweetened with some homemade apple butter and I diced up an apple for some crunch.  I also added raisins for some bonus fiber and sweetness.  Now I know a lot of people object to raisins, but they’re totally optional and you could substitute for any other dried fruit like dates or apricots. 

I topped off this mega yogurt with a dash of cinnamon to spice things up and also added unsweetened shredded coconut to help bring out the coconut flavour.  Visions of palm trees and coconuts are still dancing in my head!

Apple Cinnamon Coconut Yogurt Punta Cana

Punta Cana

Apple Cinnamon Coconut Yogurt

Apple Cinnamon Coconut Yogurt

Apple Cinnamon Coconut Yogurt

51

Total Time: 5 minutes

Yield: 1 serving

Calories per serving: 374

Apple Cinnamon Coconut Yogurt

Ingredients

  • 1/2 cup vanilla flavoured coconut yogurt*
  • 1/2 medium apple, diced**
  • 3 tablespoons sultana raisins
  • 1 tablespoon apple butter
  • 1 tablespoon unsweetened shredded coconut
  • 1/4 teaspoon ground cinnamon + a dash for topping

Instructions

  1. Combine all ingredients in a bowl, saving a few pieces of diced apples and raisins for garnish. Sprinkle a bit of cinnamon on top. Enjoy!

Notes

*We like the Yoso brand **I prefer Gala apples

http://iseehungrypeople.net/2017/01/16/apple-cinnamon-coconut-yogurt/

Awesomely chunky with bits of crunch, bursts of sweetness and that classic apple cinnamon flavour combination, this yogurt is a fun, low calorie way to stay on track in the New Year. Totally addictive, I swear I could eat a tub of this stuff!  Thankfully this Apple Cinnamon Coconut Yogurt recipe is pretty filling and kept me going until lunchtime!

Apple Cinnamon Coconut Yogurt

Apple Cinnamon Coconut Yogurt

What are your fave ingredients to add to yogurt?  Let me know if you liked this Apple Cinnamon Coconut Yogurt flavour combination! 

Lamb Shepherd’s Pie with Sweet Potato Topping

Lamb Shepherd's Pie with Sweet Potato Topping

Lamb Shepherd’s Pie with Sweet Potato Topping

I think January is my least favourite month, it’s the only month with nothing fun to look forward to.  The high from the holiday season is over as we all get back into our daily grind.  The days are still short, with gloomy clouds and rare sunny days.  Over the years I’ve noticed a significant change in my mood in January, and I think I have mild seasonal affective disorder, or winter depression.  Heading south for a week of sun is the ultimate cure, but if that’s not possible, I retreat to my kitchen and cook up a storm.  One of my favourite comfort dishes to make is this Lamb Shepherd’s Pie with Sweet Potato Topping.

This twist on a traditional Shepherd’s pie is my go-to recipe for a cozy winter dinner party. Filled with delightfully rich, savory flavours that are guaranteed to impress.  This dish can be made a few days in advance, making a weeknight dinner a breeze! Adding Worcestershire sauce and gherkins to this pie was a tip that I picked up from Gordon Ramsay. I absolutely loved the addition of the Worchestershire sauce to the pie.  The sauce adds more depth to the flavour of the meat, a bit of a sweet fermented kick.  Using gherkins in the pie also really tickled my taste buds, their sweet crunchiness cutting through the fatty richness of the lamb.  Over the years this recipe has morphed into the ultimate Shepherd’s pie, and is packed full of some of my favourite ingredients.

Lamb Shepherd's Pie with Sweet Potato Topping

Lamb Shepherd’s Pie with Sweet Potato Topping

I adore lamb, and am always looking for ways to use lamb instead of beef.  Besides being so tasty, lamb is also a great source of iron, zinc and B vitamins.  I also combined sweet potato with yellow potatoes for a healthier pie topping.  Sweet potato is an excellent source of Vitamin A, potassium and dietary fibers – something we all need after all that holiday eating!  I also made the pie topping with almond milk, as my boyfriend is lactose intolerant, but if you can find cashew milk that’s even better because it’s a bit creamier.   Finally, I added some liquid smoke to give an element of smokiness to the meat, but this is optional.

Lamb Shepherd's Pie with Sweet Potato Topping

Lamb Shepherd’s Pie with Sweet Potato Topping

My dad is of British descent and fully appreciates a hearty meat and potatoes meal.  He loved my take on Shepherd’s pie (but I guess your parents are supposed to say that, no matter what age!).  Also, I’m sure that I inherited my love of pickled foods from him.  The gherkins cut through the rich mince while the generous topping of potatoes is light, fluffy and slightly sweet.  This Lamb Shepherd’s Pie with Sweet Potato Topping is a spin on a classic British pub dish with some healthy substitutions.  If you’re feeling blue this January, call up some family or friends for an impromptu dinner party.  This hearty Shepherd’s pie is a wonderful way to warm up the soul on a cold January evening.

Lamb Shepherd's Pie with Sweet Potato Topping

Prep Time: 1 hour, 5 minutes

Cook Time: 20 minutes

Total Time: 1 hour, 25 minutes

Yield: 6 large portions

Calories per serving: 387

Lamb Shepherd's Pie with Sweet Potato Topping

Ingredients

    For the filling:
  • 900g lean ground lamb
  • 2 teaspoons extra virgin olive oil
  • 1 large yellow onion, peeled and finely diced
  • 2 x large carrots, peeled finely diced
  • 3 x garlic cloves, peeled and finely chopped
  • 2 tablespoons plain flour
  • 2 tablespoons tomato paste
  • 1 ¼ cup red cooking wine
  • 1 cup low sodium beef stock
  • 2 tablespoons Worcestershire sauce
  • 2 x sprigs fresh thyme
  • 1 sprig fresh rosemary, finely chopped
  • 6 x sweet gherkins, finely chopped + extra for serving
  • sea salt and ground black pepper
  • liquid smoke (optional)
  • For the potato topping
  • 2 x medium yellow potatoes, peeled and cut into chunks
  • 2 x medium sweet potatoes
  • ¼ cup unsalted butter
  • ¼ cup unsweetened almond milk or cashew milk
  • 2 x large egg yolks, lightly beaten
  • ½ teaspoon paprika
  • 6 x sprigs of parsley, finely chopped

Instructions

  1. Boil the potatoes in salted water for 15-20 minutes until a knife can easily pass through the potato. Drain well, and return potatoes to the hot pot over low heat to dry out briefly.
  2. Heat a large sauté pan over medium high heat.
  3. Sauté lamb until lightly browned. Using a slotted spoon, transfer meat to a bowl lined with paper towel.
  4. Lower heat to medium and add 1-2 teaspoons olive oil as needed to the lamb fat. When the oil is hot, add the onion, carrot and garlic and cook until the vegetables soften and start to brown.
  5. Add the flour and tomato puree, stirring for another minute.
  6. Working quickly, add red wine and scrape the bottom of the pan with a wooden spoon to remove the browned bits. Simmer until reduced by half.
  7. Pour in the beef stock and bring back to a simmer.
  8. Return the meat to the pan and add the Worcestershire sauce, thyme and rosemary. Season with salt, pepper and a few drops of liquid smoke. Turn down the heat to low and loosely cover the pan. Simmer for 20 minutes, stirring every once and awhile until the sauce has thickened.
  9. In the meantime, preheat oven to 350C.
  10. Bake sweet potatoes in the microwave on the potato setting until soft.
  11. Press yellow potatoes through a ricer and into a large bowl. Using oven mitts and a large spoon, remove sweet potatoes and their juices from their skins and add to the bowl.
  12. Mix in butter, almond milk and egg yolks. Season with salt and pepper and set aside.
  13. Add the chopped gherkins to the meat mixture and spoon into a 2.3L oven proof dish.
  14. Using a large spoon, top with sweet potato mixture by carefully spooning in large dollops over meat, slowly covering the entire surface. Sprinkle some paprika over top.
  15. Bake for 20-25 minutes until the potatoes start to brown and the sauce begins to bubble around the sides.
  16. Serve with parsley and extra gherkins.

Notes

Can be made in 1-2 days in advance.

http://iseehungrypeople.net/2017/01/09/lamb-sweet-potato-shepherds-pie/

Lamb Shepherd's Pie with Sweet Potato Topping

Lamb Shepherd’s Pie with Sweet Potato Topping

Do you suffer from SAD?  What comfort food makes you happy?  I hope this recipe for Lamb Shepherd’s Pie with Sweet Potato Topping lifts your spirits this winter!

Asian Sesame Sweet Potato & Squash Soup

Sweet Potato Squash Soup

Asian Sesame Sweet Potato & Squash Soup

Is it just me, or has anyone else noticed that as we grow older, eating becomes more tiring?  First world problems I know but whew!  After this past weekend I still feel like I’m in a food coma.  In general, I eat pretty healthy throughout the year so I think my body just shuts down when affronted with so much fat and sugar.  I love pigging out over the holidays, but I was really craving something healthy.  This Japanese-inspired Asian Sesame Sweet Potato Squash Soup was just what I needed after an overly indulgent weekend.

Over the years I’ve made every variation of sweet potato and squash: roasted, mashed, baked.   This holiday season, I really wanted to try something new.  Butternut squash soup is popular, but I decided to add sweet potato, to bring out the sweetness of the squash.  I had to keep this soup dairy free, so I used a bit of miso instead of cream for a richer taste.  Building on this Asian-inspired flavour, I included some mirin (sweet cooking wine) to add acidity to the dish.  For the garnish I topped with toasted sesame seeds and nori (dried seaweed) for a bit of salty crunch.

Asian Sesame Sweet Potato & Squash Soup

Asian Sesame Sweet Potato & Squash Soup

Festive and easy to prepare, I loved this healthy, hearty soup on a cold, winter’s night.  The nori, mirin and miso can be found in the Asian aisle of a big chain supermarket, or at any Asian grocery store.  If you don’t want to buy a whole bottle of mirin, you can substitute for sake and keep on drinking this holiday season!

Asian Sesame Sweet Potato & Squash Soup

51

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Yield: 6 servings

Asian Sesame Sweet Potato & Squash Soup

Ingredients

  • 2 tbsp sesame oil
  • 1 yellow onion, chopped
  • 2 garlic cloves, peeled and finely chopped
  • 1" piece of fresh ginger, peeled and chopped
  • 1 medium butternut squash, peeled, seeds removed and diced
  • 1 large sweet potato, peeled and diced
  • ¼ cup mirin (sweet cooking wine)
  • 2 tbsp light miso paste
  • 5 cups low sodium chicken stock
  • 6 snack size sheets of nori (dried seaweed)
  • 3 teaspoons sesame seeds
  • sea salt and freshly ground pepper

Instructions

  1. Heat sesame oil in a large pot or saute pan on medium-high heat. Saute onion, garlic and ginger until softened, about 2 minutes. Add squash and sweet potato and sauté 1 minute longer.
  2. Whisk together mirin and miso paste. Add to vegetables along with chicken stock. Bring to a boil, then turn heat down and simmer uncovered for 20-25 minutes, or until vegetables are soft.
  3. Using an immersion blender or food processor, puree soup until smooth. Return to pot and season with salt and pepper to taste.
  4. Lightly toast the sesame seeds in a toaster oven or in a small pan on the stove top over low heat.
  5. Serve and top with toasted sesame seeds and pieces of nori.
http://iseehungrypeople.net/2016/11/14/asian-sesame-sweet-potato-squash-soup/

Sweet Potato Squash Soup

Asian Sesame Sweet Potato Squash Soup

What is your favourite holiday soup?  Let me know if you enjoyed the Asian flavours in this Sweet Potato Squash Soup!