T H E 6 T H F L O O R

Life in 6 Land

T H E  6 T H  F L O O R - Life in 6 Land

Shepard’s Pie

INGREDIENTS
3 potatoes, boiled and mashed
12 oz bag of frozen mirepoix
16 oz bag of frozen vegetables (my bag contained 7 veggies)
3 cloves of garlic
1 zucchini, chopped
1 cup vegetable broth
2 tablespoons whole wheat flour
2 tablespoons tomato paste
1 teaspoon Worcestershire Sauce
2 teaspoons rosemary
1 teaspoon thyme

DIRECTIONS
Heat water and boil chopped potatoes until soft. While potatoes are boiling heat mirepoix mixture, add frozen vegetables and zucchini. Pour vegetable broth into the vegetables and stir in whole wheat flour, tomato paste and Worcester Sauce. Once you have your sauce mixed into the vegetables add the rosemary and thyme.

Drain boiled potatoes and mash. Stir in some unflavored soy milk, 1 tablespoon of garlic, 1 tablespoon of nutritional yeast and pepper. NOTE: I used a mixer to get a nice, smooth consistency in the potatoes. I also left the skins on.

Pour vegetable mix into 9×13 Pyrex pan and spread evenly. Scoop mashed potatoes into pan, smoothing as you go. Top with a sprinkling of paprika. Heat the oven to 400 and cook for 15 minutes.

SOURCE: Inspired by Sharon Basner Oliver from the McDougall Group on Facebook

Split Pea Soup

Ingredients:
1 bag green split peas
1 bag yellow split peas
2 yellow onions, diced
1 celery stalk, diced
4-10 garlic cloves, minced
6 carrots, grated
ham hocks (omitted)
2 tablespoons of salt (optional)
dash of pepper

Directions:
Soak the peas overnight. Rinse well. Cook onion, celery and garlic in soup pot with salt (optional) and pepper. Stir until they just start to turn translucent.

Add peas and fill pot until water is approximately 2 inches above the level of the peas. Bring to a boil. Turn down heat and simmer for 90 minutes. When soup is done add water if it’s too thick. Be careful, too much water will make the soup thin and watery. When the peas are soft add grated carrots for the last 20-30 minutes.

Serving Size: 16 8 ounce servings

Nutritional Facts:
Calories……….167.1
Total Fat……..0 g
Cholesterol…0 mg
Sodium…………42 mg
Potassium……126.8 mg
Total Carbs….35.7 mg
Protein………….13.1 g

Notes: This recipe originally contain the ham hocks, but is just as hearty and flavorful without them added. You could add the ham hocks prior to boiling your peas if desired. This recipe also called for a “heaping palm full” of salt prior to boiling as well. It is not needed, any salt can be added after the soup is finished.

Source: This is a family recipe from Paula, my boss at work.

Hummus

INGREDIENTS:
2 cups garbanzo beans, cooked (1 – 15.5 oz. can)
2 cloves garlic, minced
2 tablespoon tahini
2 1/2 tablespoons lemon juice
1/2 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon red pepper flakes

DIRECTIONS:
In a food processor add all the ingredients and blend until smooth. Pour into container, chill and serve.

NOTES: This is a basic hummus recipe, please feel free to experiment adding different combinations of ingredients to create different flavors of hummus. I currently have a cilantro hummus and a tomato basil hummus I make on a regular basis.

Tomato Basil Hummus

INGREDIENTS:
2 cups garbanzo beans, cooked (1 – 15.5 oz. can)
3/4 cup crushed tomatoes (in puree)
2 cloves garlic, minced
2 tablespoon tahini
2 1/2 tablespoons lemon juice
1/2 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon red pepper flakes
1/2 cup fresh basil, chopped

DIRECTIONS:
In a food processor add all the ingredients and blend until smooth. Pour into container, chill and serve.

NOTES: You could use this tomato basil hummus recipe as a basic hummus recipe and substitute out the tomatoes and basil for other combinations of ingredients to suite your taste, for example roasted red pepper. This can be used as a dip with pita chips and vegetables or served in pita bread with falafel.

Roasted Corn and Black Bean Tacos

Ingredients:Roasted Corn & Black Bean Tacos
2 cups frozen corn
2 cups black beans, cooked
1 larger tomato, chopped
1/2 red onion, chopped
2 tablespoons garlic, minced
1 lime, juiced
1 teaspoon paprika
1/2 teaspoon cumin

Directions:
In a pan add frozen corn and cook for 5-10 minutes. Add onion and garlic, continue to cook for 5 minutes. Add black beans and tomato. Mix together until warm. Serve in warm corn tortillas taco shells on a bed of cabbage and topped with pico de Gallo

Heat the over to 400 degrees. Fold corn tortillas in half and place them between the oven rack and heat for 10 minutes. This will give you a crispy taco shell. Fill shells with lettuce or cabbage, drip chipotle nayonaise and top with fresh pico de Gallo.

Serving Size: 12 tacos

Nutritional Facts: (1 corn tortilla with filling)
Calories: 123.5
Total Fat: 1.9 g
Cholesterol: 0 mg
Sodium: 99.6 mg
Potassium: 9.8 mg
Total Carbs: :25.5 g
Protein: 4 g

Notes: The other option for the corn is to roast 3 ears of corn on the BBQ, cut the corn off the corn and add it to the pan.

Source: None