Ozark Living

1 Read nutrition labels - e Nutrition Facts label included on items sold in North America is a significant source of information. Consumers may only read the first few lines, but it's best to read the entire label. Some foods may feature endorsements on their packaging and the inclusion of such labels indicates they're healthy choices. e American Heart Association's Heart-Check mark indicates the product aligns with their recommendations for an overall healthy eating plan. 2 Choose more whole grains - Whole grains are low in fat and high in fiber. ey're also a smarter source of carbohydrates because they contain complex carbs that keep a person feeling fuller longer. Try to avoid products labeled as "enriched," as they've had the germ and bran removed from the grain to produce a smoother texture, which means they need to be refortified with nutrients. 3 Eat dark, leafy greens - Green vegetables are rich in vitamins, minerals, phytonutrients, and plant-based omega-3 fatty acids. Kale, spinach and collard greens can be added to soups, stews, scrambled eggs, and salads for a powerful punch of nutrition. 4 Pick pulses - Pulses are essential to plant-based diets, but they also can be enjoyed by meat eaters. e Global Pulse Federation says pulses, which include foods like lentils and chickpeas, are rich in protein and fiber and low in fat. ey also contain complex carbohydrates that take longer to break down. Research shows pulses can lower blood cholesterol, reduce blood pressure and help with weight management. 5 Go with skim or low-fat dairy - Dairy products are rich in calcium and vitamin D, but those nutrients may come at the cost of saturated fat. Choose reduced fat dairy options in recipes and when snacking. Dish up classic comfort this St. Patrick's Day Everyone has "corned beef and cabbage" on the brain come St. Patrick's Day. But another flavorful dish might appeal to a greater number of people with Irish roots. Shepherd's Pie is a savory dish made of minced lamb that originated in England but also made the jump to Ireland, where it became a popular comfort food. While Shepherd's Pie can be made with freshly cooked ground meat, it also is a fine way to use leovers from a previous meal. Shepherd's Pie is commonly mistaken for Cottage Pie, which is very similar, yet tends to use beef as the meat of choice. Shepherd'S pie Yield: 8 servings ingredients: • 11/2 pounds russet potatoes • 2 tablespoons canola oil • 1 cup chopped onion • 2 carrots, peeled and finely diced • 2 cloves garlic, minced • 11/2 pounds ground lamb • 13/4 teaspoons kosher salt • 3/4 teaspoon freshly ground black pepper • 2 teaspoons tomato paste • 2 teaspoons chopped fresh rosemary • 1 teaspoon chopped fresh thyme • 1 teaspoon Worcestershire sauce • 1/4 cup half-and-half • 4 tablespoons unsalted butter • 1 large egg yolk • 1/2 cup corn kernels, fresh or frozen • 1/2 cup English peas, fresh or frozen directions: 1. Heat oven to 400 F. 2. Peel the potatoes and cut them into 1/2- inch dice. Put them in a medium saucepan and cover with cold water. Set said pan over high heat, cover and bring to a boil. Uncover, drop the heat to maintain a simmer, and cook until tender, 10 to 15 minutes. 3. Heat the oil in an 11-inch saute pan over medium-high heat until shimmering. Add the onion and carrots and saute just until they begin to take on color, 3 to 4 minutes. Add the garlic and stir to combine. Add the meat, salt and pepper, and cook until browned and cooked through, approximately 3 minutes. 4. Sprinkle the meat with the flour, toss to coat, and continue to cook for another minute. Add the tomato paste, broth, Worcestershire sauce, rosemary, and thyme and stir to combine. Bring to a boil, then decrease the heat to low, cover, and simmer slowly until the sauce is thickened slightly, 10 to 12 minutes. 5. Meanwhile, combine the half-and-half and butter in a microwave-safe container and nuke until warmed through, about 35 seconds. 6. Drain the potatoes and return them to the saucepan. Mash the potatoes (a masher is an excellent tool for this, though a hand mixer will do), then add the hot half-and-half mixture, as well as the salt and pepper. Mash to smoothness, then stir in the egg yolk. 7. Add the corn and peas to the meat mixture and spread evenly in a 7-by-11- inch glass baking dish. Top with the mashed potatoes, starting around the edges to create a seal to prevent the mixture from bubbling over, and smooth the top with a rubber spatula. Place on a half sheet pan lined with parchment paper on the middle rack of the oven and bake for 25 minutes, or just until the potatoes begin to brown. Remove to a cooking rack and let rest for at least 15 minutes before serving. OZarK LIVING • March 2022 • 19

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