Sweet Potato Shepherd's Pie, & Pear Custard Bars

Shopping List:
2 lbs Lean Ground Beef
Garlic
Celery
Tomato Paste
Onions
Carrots
Turnip
Green Pepper
Bay leaves
Dried thyme
Salt and pepper
Nutmeg
Sodium Reduced Beef Broth
Worcestershire sauce
Sweet Potatoes
Milk
Butter
Sugar
Whole Wheat Flour
Vanilla
Nuts
Cream Cheese or Plain Yogurt
Eggs
Pears
Cinnamon
Carrots, Cucumber, Broccoli
Vegetable Dip : Salad Dressing, or Cream Cheese Salsa, or Hummus
Whole Grain Bread

Recipe for Sweet Potato Shepherd’s Pie:

from September 2011 Canadian LivingThis recipe yields 2 pies – one for dinner and one to freeze for a busy day ahead!

2 lbs extra lean ground beef
3 cloves garlic, minced
¼ cup tomato paste
3 ribs celery, finely chopped
2 onions, finely chopped
2 carrots, peeled and diced
1 cup turnip, peeled and diced
1 sweet green pepper, seeded and diced
2 bay leaves
1 1/4 tsp salt
1 tsp dried thyme
½ tsp pepper
¼ tsp nutmeg
2 Tbsp flour
½ cup sodium reduced beef broth
¼ cup water
1 ½ tsp Worcestershire sauce
4 lb sweet potatoes, peeled and coarsely chopped
1/3 cup milk
2 tbsp butter



In Dutch oven, cook beef and garlic over medium heat, breaking up with spoon, until browned, about 10 minutes. Stir in tomato paste; cook, stirring for 1 minute.

Stir in celery, onions, carrots, turnip, green pepper, bay leaves, ¾ tsp of the salt, the thyme, pepper and nutmeg. Cook, stirring occasionally, until vegetables are tender, about 15 minutes.
Stir in flour; cook, stirring, for 1 minute. Stir in broth, water and Worcestershire sauce; simmer for 3 minutes. Discard bay leaves. Divide between two 8 x 8” baking dishes.

Meanwhile, in large pot of boiling salted water, cook sweet potatoes until tender, about 12 minutes. Drain and return to pot over medium heat; cook, stirring until dry, about 1 minute. Stir in milk, butter and remaining salt; mash until smooth. Spread evenly over each beef mixture.

Bake 1 of the pies at 350F until bubbly, about 35 minutes. (Freeze remaining pie with plastic wrap, then foil, for up to one month. Bake, uncovered and frozen, in 350F oven for 50-60 minutes.)




Recipe for Pear Custard Bars:

from Simply In Season
1/3 cup butter, softened
1/3 cup sugar
Cream together with an electric mixer.

¾ cup whole wheat flour
¼ tsp vanilla
Add and beat until combined.

2/3 cup chopped nuts
Stir in and press into an 8 x 8” pan. Bake in preheated oven at 350F until lightly browned, 20 minutes. Cool on a wire rack.

8 ounces cream cheese softened or 1 cup plain yogurt
½ cup sugar
1 egg
½ tsp vanilla
In a mixing bowl beat cream cheese until smooth (no need to beat the yogurt). Mix in sugar, egg and vanilla. Pour over crust.

3 cups peeled and sliced fresh pears
Arrange over filling

½ tsp sugar
½ tsp cinnamon
Combine and sprinkle over pears. Bake in preheated oven at 350F for 25-30 minutes. (Center will be soft and will become firmer upon cooling.) Cool for 45 minutes, then cover and refrigerate at least 45 minutes before cutting. Store in refrigerator.