Keep it healthy with finds from the Port Royal Farmer's Market
By Hannah Cordill | I have been on this journey of fitness for quite some time, but didn’t really take the nutrition side of it seriously until about a year ago. I went through a 30 day challenge, called the Whole 30, and learned so much about how my body is fueled, how it reacts to certain foods and what it needs most to be fueled well. As a part of those 30 days, I cut out grains, dairy, legumes and sugar.
You might be thinking that sounds like a terrible thing to do to myself! But I can attest to the awesomeness I felt at the end. It is certainly not for everyone, but I taught me a lot about food and nutrition. And it has changed how my family and I now eat.
So with that, I am so excited to share one of our favorite recipes with you today. I’m sure most of you have had Shepherd’s Pie at one time or another. Its a hearty comfort dish that satisfies a serious hunger. Here is a healthier twist on the dish that is loaded with veggies and can be easily adapted to your own preferences.
This one of my favorite dishes to shop for at the Port Royal Farmer’s Market. Any seasonal vegetables work well so right now, I’ve been adding carrots, onion, zucchini, broccoli, spinach and sweet potatoes. But you can add in whatever you have available in your fridge or find while out shopping. Another tip is using a beef roast instead of ground beef or turkey. It adds a really nice texture and flavor. I make a roast in my crock pot and either use it straight from the crock pot or just use the leftovers from another meal. A roast can also be picked up at the farmer’s market while you are there grabbing veggies.
This recipe has been adapted from a few different sources, sort of a combination of a few recipes I liked but wanted to change it up a bit. So make it your own!
Sweet Potato Shepherd’s Pie
3-4 medium sweet potatoes, peeled and cut into cubes
2-3 tbsp grass fed butter or melted coconut oil
1 onion, chopped
3-4 carrots, chopped
3-4 stalks of celery, chopped
1 head of broccoli, chopped
1 zucchini, peeled and cut into 1/4 in pieces
2-3 cloves of garlic, minced
1 lb of grass fed ground beef, ground turkey, or shredded beef from a beef or pork roast
1 cup beef or veggie broth
Several handfuls of raw spinach (approximately 4-5 cups)
1 tsp dried thyme
Himalayan salt and ground black pepper
Preheat oven to 350 degrees. Place the sweet potatoes in a pot of water and bring water to a boil, cooking the potatoes until tender. Drain the potatoes and add in butter or coconut oil and mash. Set aside until ready to assemble. Meanwhile, add chopped veggies, garlic, and meat to a large skillet and cook over medium heat until veggies are tender and meat is cooked through, about 10 minutes. (If using a cooked roast, I cook the veggies first and add meat at the end.) Pour in broth and simmer over low heat for about 7 minutes, until some of the broth has reduced. Add in thyme, season with salt and pepper, and add in a handful of spinach at a time, stirring it until the spinach wilts. Continue adding handfuls until all of the spinach is wilted. Pour the filling into a large casserole dish and top with sweet potatoes. Bake for 30 minutes and serve immediately.
This is one of those recipes that is even better the next day. It can be changed up with any veggies and meats and made to suit your tastes. And, its filling enough that you can skip the bread on the side and save those calories for dessert!
I hope you enjoy it as much as we do.
Remember, you can find lots of good things at the Port Royal Farmer’s Market every Saturday morning at the Naval Heritage Park right along Ribaut Road. It’s a local tradition.
See lots more of Hannah’s ideas, tips, recipes and more over on her blog at Nourish Life Fitness.