Unemployed Shepherd's Pie

Shepard's pie always tastes comforting and hearty to me. Plus I love that's it's cheap and easy to make. And this vegetarian recipe is also healthy!


Unemployed Shepherd's Pie
Vegetarian Times 2008 Reader Recipe 2nd Place Winner


8 Servings

6 cups peeled, cubed potatoes
¼ cup low-fat milk
2 Tbs. unsalted butter
¼ cup plus 2 Tbs. olive oil, divided
1 medium onion, coarsely chopped (1 cup)
2 15-oz. cans diced organic tomatoes with liquid
2 large eggplants, peeled and chopped (1½ lb.)
1 Tbs. Simply Organic Parsley
1 tsp. Simply Organic Basil
1 tsp. Simply Organic Garlic Flakes
1 tsp. sea salt
½ cup grated Parmesan cheese
½ cup dried breadcrumbs
2 large eggs, beaten
1 green bell pepper, sliced very thin
1 small zucchini, sliced very thin
1/8 tsp. ground black pepper, optional

1. Place potatoes in large pot, cover with water, bring to a boil, and cook 10 to 15 minutes, or until soft. Drain, and mash with milk and butter. Season with salt and pepper, and set aside.
2. Preheat oven to 350°F. Heat 1/4 cup olive oil in Dutch oven over medium heat. Add onion, and sauté 5 minutes, or until beginning to soften. Stir in tomatoes, eggplants, parsley, basil, garlic flakes, and sea salt; season with pepper. Simmer 20 minutes, or until vegetables are soft. Remove from heat, and stir in Parmesan cheese, breadcrumbs, and eggs. Spread potato mixture over top, banking up sides a bit.
3. Heat remaining 2 Tbs. oil in large skillet over medium heat. Add green bell pepper and zucchini, and sauté 7 to 10 minutes, or until just tender.
4. Fill center of mashed potatoes with sautéed bell pepper and zucchini, and sprinkle with black pepper, if desired. Bake 20 minutes, or until heated through. (Baking will take less time if mashed potatoes are hot at time of assembly.)

PER SERVING: Calories 342, Protein 9g, Total fat 16.5g, Carbs 41g, Cholesterol 65mg, Sodium 409mg, Fiber 6g, Sugars 9g

Homegrown Vegetables

Garden looks good. Very lush. I feel lucky to eat fresh homegrown vegetables.

Harvest: 1 lemon boy tomato, 11 yellow pear tomatoes, 1 bambino hybrid eggplant, 1 scarlet globe radish, 4oz of red russian kale, and 10oz mix of mibuna asian mustard greens, deer tongue lettuce, tom thumb lettuce, and arugula.

1 eggplant

Harvest: 1 bambino hybrid eggplant.

Exotic Edible Berries

I'd like to plant some berry bushes next year...maybe I'll go with one of these instead of the usual blueberry (which grows well in Maryland).

Goji Berry (Lycium barbarum)
Every few years a plant rocks the edible plant world, and for the last few years it's been the goji berry. Goji berries are the latest health craze to sweep the nation. The easy-to-grow plants produce orange berries loaded with protein, vitamin C, iron, and beta-carotene. Plus, they taste good.

This deciduous, 10-to-12-foot-tall, rangy shrub is native to Tibet and the Himalayan mountains and bears raisin-sized berries from summer until fall. The berries are reported to contain 13 percent protein and are loaded with antioxidants. They also contain more iron than spinach, more vitamin C than oranges, and more beta-carotene than carrots. Goji berries are used in Tibet to treat a variety of ailments and to increase longevity.

Goji berries are hardy in USDA zones 5 to 9 and readily adapt to most soils. In spring, the attractive white and purple flowers form. By late summer, fresh, juicy, and sweet orange-red goji berries begin to ripen. Since the plant forms such as rangy shrub, goji berries don't fit well in a formal garden and are best grown on their own as a hedge or a mass planting.

Honeyberry (Lonicera caerulea)
This honeysuckle relative produces sweet, 1- to 2-inch-long, blueberry-like fruits that can be eaten fresh or made into pies and sauces. The shrub grows 4 to 5 feet tall and wide, is generally disease- and insect-free, and is extremely cold hardy (USDA zones 3 to 8). Honeyberry grows best in moist, shady soils, making it a good choice in difficult landscapes. Plant at least two different varieties for good cross-pollination. Since the plants bloom and fruit early in the season (sometimes before strawberries), gardeners in cold areas should protect the shrubs from late spring frosts.

Jostaberry (Ribes nidigrolaria)
This shrub is a cross between black currant and gooseberry. Jostaberry looks like a gooseberry, but the plant has no thorns and the fruit is sweeter. It has the vigorous growth and disease resistance of a black currant, and the 1/2-inch-diameter black fruits are loaded with vitamin C. A mature, 6-foot-tall and wide deciduous shrub can produce up to 12 pounds of fruit. The berries have a flavor similar to grape, kiwi, and blueberry. Plants are hardy in USDA zones 3 to 8, and are widely adapted. The beautiful bushes make excellent foundation plants.

Lingonberry (Vaccinium vitis-idaea)
This small, evergreen shrub grows to a height of about 1 foot, making it a good ground cover. The bright red berries of this blueberry relative are popular in Scandinavia for making jams and juice. The plants flower twice a year and produce berries in mid summer and fall. They are self-fertile. Like blueberries, they grow best in an acidic soil and full sun. In hot areas they require dappled afternoon light. They can slowly spread by their roots and need an evenly moist soil. Plant them in the front of a low border or in a rock garden. Planting in groups produces the most attractive ornamental effect.

Seaberry (Hippophae rhamnoides)
This Russian native is a great conservation plant. It fixes nitrogen and grows on a wide variety of poor soils. It's hardy to USDA zones 3 to 7 and produces berries that birds and humans can enjoy. Seaberry fruits have seven times the vitamin C as lemons and have been used as an orange juice substitute in many countries. In Europe you'll find seaberry juice in grocery stores.
The rangy, deciduous shrub grows 6 to 18 feet tall at maturity. Some varieties, such as 'Amber Dawn', stay relatively small. There are male and female shrubs, so select least one of each. The plant is salt-and drought-tolerant and prefers full sun. The attractive, narrow, gray-green leaves make this shrub excellent for hedges. In fall, clusters of currant-sized, orange berries appear; the berries persist through winter, attracting wildlife. Mature plants can produce 50 pounds fruit.

Harvest: 1 bambino hybrid eggplant.

Asian vegetables & fruits

I was thinking of buying some seeds for more Asian vegetables & fruits (in addition to Chinese kale).

Got to do some research before I decide on anything:

• New Belt
• Green Lance chinese kale
• Happy Rich chinese kale
• Suiho chinese kale
• Summer Jean
• Chinese leeks
• Minuet bok choy
• Rubicon bok choy
• Hon Tsai Tai
• Suyo Long
• Astragalus (Milk Vetch)
• Self Heal
• Orient Express Eggplant
• Mangan japanese eggplant
• Chinese Cilantro
• Sun Jewel melon

Any advice? Any other Asian vegetables and fruits I should consider growing?

Harvest: 7 red grape tomatoes and 25 yellow pear tomatoes.

Long Bean

A friend just recommended that I try growing long beans.

This is what I've been able to figure out about them:

Vines are rampant growers (growing to 3' tall) and produce an enormous crop of long, slender, round pods the thickness of a pencil requiring full-sun and well-draining soil. Delicious young green beans are tender when picked at 12-15 inches long, and of fine flavor and quality as snap beans. Long Beans mature in 70 days.

Maybe next summer...

Harvest: 10 yellow pear tomatoes, 3 red grape tomatoes, 2 bambino hybrid eggplant, 2 scarlet globe radishes, 6 heads of baby prize choy bok choy, 1 cucumber, 1 superstar muskmelon (cantelope), and 1oz mibuna asian mustard greens.

Lots o' Greens

Lots of greens today.

Fresh salad for lunch - yum!

Harvest: 20 yellow pear tomatoes, 6 red grape tomatoes, 1 bambino hybrid eggplant, 2 scarlet globe radishes, and 10oz of a mix of arugula, deer tongue lettuce, tom thumb lettuce, and mibuna asian mustard greens.

Paolo's Famous Tapenade

Fantastic dip!

Paolo's Famous Tapenade

1 large Eggplant
1 16 oz. can Chick Peas (Garbanzo Beans) in water, drained
1 24 oz. jar Green Olives with Pimento, drained
1 Red Pepper, roasted, peeled and seeded  (1/2 cup canned roasted red pepper strips
is a good substitute)
1/4 bunch Parsley, roughly chopped
2 each Garlic Cloves, peeled
1 cup Extra Virgin Olive Oil
fresh Ground Black Pepper, to taste

Split eggplant in half, season with olive oil, salt & pepper and roast in a 350 degree oven for 20 minutes.  When completely cool, remove pulp and discard the skin.

Take remaining ingredients, except the olive oil and black pepper - and make sure they have been well drained.  Place all in a food processor in batches and pulse until well chopped.  If you have a grinder attachment for your mixer this works well also.

Slowly drizzle olive oil into ground mixture while slowly stirring tapenade until the oil it totally incorporated.

Season to taste with fresh ground black pepper.

Serve with fresh baked ciabatta bread, focaccia or grilled garlic crostini and ENJOY!

After the Storm

Tropical Storm Hanna left us about 2 inches of rain and minimal damage in our garden.

A few tomatoes were ruined and a muskmelon was split open.

Eggplant, peppers and cucumbers look to be fine.

Must remember to harvest before the storm.

Harvest: 1 cucumber, 3 Radiator Ray's Mortgage Lifter tomatoes, 5 lemon boy tomatoes, 4 red grape tomatoes, 21 yellow pear tomatoes, 1 superstar muskmelon (cantelope), 2 scarlet globe radishes, 3oz of a mix of arugula, deer tongue lettuce, and tom thumb lettuce.

Caponata

Three recipes for caponata that sound delicious!

Caponata, the traditional Sicilian mixture of eggplant, tomato, and anchovies that's perfect for both pasta and bread, can be served warm or cold.

Caponata
Vegetarian Times Issue: September 1, 2000 p.32

6 Servings

1 Tbs. olive oil
2 cups diced onions
6 medium cloves garlic, minced
1 tsp. dried oregano
1 tsp. red pepper flakes
1/2 tsp. plus pinch of salt
4 cups diced eggplant
3 cups diced zucchini
1 cup diced red bell pepper
1 cup diced yellow summer squash
1/4 cup low-sodium vegetable broth, plus additional if needed
2 cups halved, seeded and diced tomatoes
1 1/2 cups drained, pitted and minced kalamata olives
1 cup chopped flat-leaf parsley
1/2 cup drained, minced capers

1. In large, heavy pot or Dutch oven, heat oil over medium heat. Add onions, garlic, oregano, pepper flakes and pinch of salt and cook, stirring occasionally, until onions are softened, about 4 minutes.
2. Add eggplant and cook, stirring occasionally, 3 minutes. Stir in zucchini, bell pepper, squash, broth and remaining 1/2 teaspoon salt. Mix well. Cover pot with tight-fitting lid and cook until vegetables are tender, about 10 minutes. After 5 minutes, check that some moisture remains in pot and vegetables aren’t sticking to bottom. If necessary, add a little more broth.
3. Uncover pot and stir in tomatoes, olives, parsley and capers. Cook uncovered, stirring occasionally, 2 minutes. Serve hot.

Nutritional Information
Per SERVING: Calories 148, Protein 4g, Total fat 8g, Carbs 19g, Cholesterol mg, Sodium 595mg, Fiber 6g, Sugars 0g



Caponata
New York Times September 4, 2008

6 to 8 Servings

1 1/2 pounds eggplant (1 large), roasted
2 tablespoons olive oil
1 medium onion, chopped
2 stalks celery, from the tender inner stalks, diced
3 large garlic cloves, minced
2 red bell peppers, diced
Salt to taste
1 pound ripe tomatoes, preferably Romas, peeled, seeded and finely chopped, or 1 14-ounce can crushed tomatoes (in puree)
3 heaped tablespoons capers, rinsed and drained
3 tablespoons coarsely chopped pitted green olives
2 tablespoons sugar, plus a pinch
3 tablespoons red or white wine vinegar, or sherry vinegar (more to taste)
Freshly ground pepper to taste

1. Roast the eggplant, then allow to cool. Chop coarsely.
2. Heat one tablespoon of the oil over medium heat in a large, heavy nonstick skillet, then add the onion and celery. Stir until the onion softens, about five minutes, and add the garlic. Cook together for a minute, until the garlic begins to smell fragrant, and add the peppers and 1/2 teaspoon of salt. Stir until just tender, about eight minutes. Add another tablespoon of oil and the eggplant, and stir together for another five minutes, until the vegetables are tender. The eggplant will fall apart, which is fine. Season to taste.
3. Add the tomatoes to the pan with about 1/2 teaspoon salt and a pinch of sugar. Cook, stirring and scraping the bottom of the pan often, for five to 10 minutes, until the tomatoes have cooked down somewhat and smell fragrant. Add the capers, olives, remaining sugar and vinegar. Turn the heat to medium-low and cook, stirring often, for 20 to 30 minutes, until the vegetables are thoroughly tender and the mixture is quite thick, sweet and fragrant. Season to taste with salt and pepper, and remove from the heat. Allow to cool to room temperature. If possible, cover and chill overnight. Serve at room temperature.

Pasta with Eggplant Caponata
Vegetarian Times Issue: March 1, 2002   p.30

4 Servings

12 oz. penne pasta
1 Tbs. olive oil
1 medium onion, chopped
2 stalks celery, chopped
1 medium eggplant, peeled and chopped
2 cloves garlic, pressed
15-oz. can diced tomatoes, drained
1/2 cup pitted green olives, sliced
1/4 cup capers, drained
1 tsp. dried oregano
2 tsp. balsamic vinegar
1 tsp. sugar

1. In large pot of lightly salted boiling water, cook pasta until al dente. Drain.
2. While pasta is cooking, heat oil in large skillet over medium-high heat. Add onion and celery, and cook, stirring occasionally, until soft, 5 minutes. Add eggplant, and cook until soft, stirring to prevent sticking, 5 minutes. Add garlic, tomatoes, olives, capers oregano, balsamic vinegar and sugar. Reduce heat, and simmer sauce 5 to 10 minutes. Add salt and pepper to taste. Toss with pasta and serve.

Nutritional Information
Per SERVING: Calories 445, Protein 14g, Total fat 8g, Carbs 81g, Cholesterol 0mg, Sodium 834mg, Fiber 7g, Sugars 0g

Roasted Eggplant

I love eggplant!

Roasted Eggplant

Cut bambino hybrid eggplant into halves. If using larger eggplant, cut into 1 inch chunks.

Put the eggplant pieces in a large colander and sprinkle all over with the 2 tablespoons kosher salt. Set in the sink to drain for about 30 minutes.

Preheat oven to 425 degrees F.

Put a baking sheet in the oven to heat for 10 minutes.

Toss with olive oil, freshly ground pepper, and chopped garlic. If desired, also toss with balsamic vinegar OR soy sauce and worchestershire sauce to taste.

Seed to Plant

Winter squash planted from seed just three weeks ago has leaves that are 4 inches across.

Nature's magic of creating life from such small seeds will never cease to amaze me.

Gorgeous 1 inch eggplants ready to roast.

With today's harvest, the summer garden has paid for itself (value of produce compared to cost of seedlings, soil, trellises, cages, and other materials; assumption that labor is free).

Harvest: 1 cucumber (about 7 inches long), 3 bambino hybrid eggplants

More Bugs

What are some organic ways to ward off pests? Particularly flying insects off of arugula and radishes.

Our patience with our bambino hybrid eggplant has been rewarded with 7 or 8 eggplants coming on this week -- more than twice what we have harvested all summer!