Registered Dietitian Jamie Miller with The Village Health Clubs shares a healthy recipe for a delicious and healthy St. Patty's Day recipes.
Shepard's Pie with Cauliflower
• 2 16 ounces of bag frozen cauliflower, defrosted
• 1/4 teaspoon of garlic powder
• 1/4 teaspoon of onion powder
• 1/4 cup of greek yogurt
• 1/4 cup of cottage cheese
• 1 teaspoon of salt
• 1/2 teaspoon of pepper
• 2-3 tablespoons of low-fat milk or chicken broth
• 2 teaspoons of olive oil
• 1 1/2 pounds of 95/5 lean ground beef
• 1 onion, diced
• 16 ounces of mixed frozen vegetables, defrosted and liquid drained
• Optional: parsley, chopped
Microwave or steam frozen cauliflower florets and drain any water.
In a food processor, add the cauliflower, garlic and onion powder, yogurt, cottage cheese, salt, and pepper.
Add milk or chicken broth as needed to blend until well incorporated and smooth.
Preheat oven to 400 degrees.
In a skillet, brown the beef with onions, salt and pepper.
Pour into a greased 9x12 inch baking dish.
Microwave or steam frozen mixed vegetables and drain any water.
Add defrosted and drained mixed vegetables on top of the beef and onion mixture.
Use a spatula to spread the mashed cauliflower on top of the vegetables.
Bake about 20 minutes, or until heated through.
Broil for another 5-10 if not browned sufficiently.
Sprinkle with chopped parsley.
Avocado Edamame Hummus
1 1/2 cups frozen shelled edamame, thawed (about 10 ounces)
• 1 medium ripe avocado
• 2 cloves garlic
• Zest and juice of 1 large lemon (about 3 tbsp fresh lemon juice)
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon onion powder
• 3 tablespoons finely chopped fresh cilantro
• 3 tablespoons olive or avocado oil
• Veggies and baked whole grain crackers — for serving
In the bowl of a food processor fitted with a still blade, puree the edamame, avocado, garlic, lemon zest, lemon juice, kosher salt, black pepper, onion powder, and cilantro until evenly blended.
With the food processor running, drizzle in the oil and continue blending just until combined, about 5 additional seconds.
Taste and add additional salt and pepper to taste.
Serve with veggies and baked whole grain crackers as desired.
Matcha Rainbow Parfait
• 1 cup plain Greek yogurt or low sugar vanilla yogurt
• 1/2 teaspoon matcha powder
• Stevia, honey, monk fruit, or another sweetener to taste
• 2 tablespoons of blueberries
• 2 tablespoons of strawberries, diced
• 2 tablespoons of mango, diced
• 2 tablespoons of kiwi, diced
• 2 tablespoons of red grapes, quartered
• Shaved toasted coconut for garnish
Stir the matcha powder and sweetener of choice into the yogurt until well combined.
Top with the various colored fruits and garnish with toasted coconut.