COMMUNITY ANDAND ENRICHMENT CENTER
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Community RECIPE:
And
EASY COTTAGE
PIE
The ultimate Irish
Enrichment
comfort food.
Shepherd's Pie (or
Cottage Pie) will
Center
become a year-round
family favorite.
HOW TO KNOW
IF YOUR DOG IS
IN PAIN
6 ways to know
how to tell if your
dog is in pain.
FOODS THAT CAN
CAUSE
INFLAMMATION
Certain types of foods
can trigger
inflammation, and
over time have a
negative impact on
our health.
WHAT'S
HAPPENING
AROUND THE
CITY
Find out what's
happening at The
Community and
Enrichment Center.
Quick and Easy
Cottage Pie
Ingredients
Beef Filling
Potato Topping
2½ tbsp olive oil
4 large russet potatoes or 8
1½ cups yellow onion (diced)
small / medium russet
2 lbs ground beef (I prefer to use
potatoes (Cubed into ¾-inch
80/20)
squares)
1 tsp salt
12 tbsp unsalted butter
1½ tsp thyme leaves
⅔ cup half & half
1 tsp rosemary leaves
1 tsp garlic powder
2 tsp parsley flakes
½ tsp ground black pepper
2 tsp ground black pepper
1½ tsp paprika
2 tbsp Worcestershire sauce
3 cloves garlic (minced)
⅓ cup all-purpose flour
¼ cup ketchup
2 cups beef broth
2 cups frozen mixed peas and carrots
1 cup frozen corn kernels
Directions
1. Preheat oven to 400 Degrees and coat a 13×9 baking dish with cooking spray. Then set aside.
2. In a large skillet over medium-high heat add in olive oil. Once the oil is hot add the onions and cook 3-4 minutes, stirring
occasionally.
3. Add the ground beef, parsley, rosemary, thyme, salt, and pepper. Cook for 6-8 minutes and break apart the ground beef with meat
chopper or spoon. Stir occasionally until meat is completely browned.
4. Add in garlic and cook for an addition 1 minute.
5. Add the Worcestershire sauce, flour and ketchup to the ground beef mixture. Stir until fully incorporated and cook for 1 minute.
6. Add the beef broth, frozen peas and carrots and frozen corn kernels. Cook until the beef broth begins to boil. Then, reduce heat
and let simmer for 4-5 minutes. Stir occasionally.
7. In the prepared baking dish spread out the ground beef filling. Make sure to spread it out into an even layer.
8. Peel and cut potatoes into 3/4 inch cubes. Place the potatoes in a large pot. Cover the potatoes with water and add 1/4 teaspoon
of salt. Bring the water to a boil then reduce to a simmer. Cook the potatoes until the can be smashed with a fork. Cook time will be
10-15 minutes.
9. Drain the potatoes and add them to your KitchenAid mixer. If you don’t have a mixer a hand mixer or potato smasher will work fine.
10. Then, cut the butter stick into 1 tablespoon pieces and spread them evenly on top of the potatoes
11. Next, add the half & half, garlic powder, salt and black pepper and mix until the potatoes are smooth and creamy.
12. Scoop the potatoes on top of the ground beef filling. Carefully spread them into a even layer.
13. Sprinkle the paprika over the potatoes evenly.
14. Place the in the oven and bake at 400 degrees. Place a baking sheet on the shelf under the pie. I have found that this recipe will
sometimes boil over and the baking sheet will save your oven. Cook for 25-30 minutes.
15. Then, let cool for 10 minutes before serving and garnish with fresh chopped parsley.Research shows a positive relationship between what we put into our mouths and our body’s inflammatory response. Certain types of foods can trigger inflammation, and over time have a negative impact on our health. The biggest pro-inflammatory offenders include: Sugar: candy, sweetened beverages, desserts/baked goods, syrups, and table sugar Trans fats: foods prepared with or cooked in partially hydrogenated oils, notably fried foods, processed/packaged baked goods, and stick margarine Refined carbohydrates: white flour, white bread, white rice, heavily processed carbohydrates Saturated fat: fatty beef, lamb and pork, poultry with skin, lard, butter and palm kernel oil That doesn’t mean abolishing these foods entirely from our plates, but too much, too often may put your body in a state of chronic inflammation. The typical Western diet, therefore, looks like a recipe for inflammation, which does much to explain the incidence of chronic diseases in this country. Other dietary factors linked to inflammation include excessive alcohol and foods to which you have an allergy or food sensitivity (think wheat bread for someone who is gluten-intolerant or milk for someone with a dairy allergy). The simple truth is something your great grandmother could have told you long before the research did: you are what you eat. But here’s the good news: You ARE what you eat. Making adjustments to the quality of your diet can go far in quieting inflammation. And just as eating some foods in excess can cause inflammation, plenty of other foods can mediate it. Foods and nutrients commonly associated with calming inflammation include fruits and vegetables, foods rich in Omega-3 fats, fiber, vitamin E, vitamin C, and beta carotene. How does that translate to your everyday diet? Heavy up on fruits and vegetables of every color, shape and stripe. Those rich in carotenoids (carrots, tomatoes, cantaloupe) and vitamin C (citrus fruits, strawberries, potatoes) are of particular interest for mediating inflammation. Look to eat salmon, sardines, walnuts, and seeds such as flax and hemp, which are all sources of Omega-3 fats. Eat whole grains, beans, and legumes, which collectively are good sources of fiber Aim for healthy fats such as avocados, sunflower seeds, almonds, and peanuts, which are rich in vitamin E and other healthy fats. Use extra-virgin olive oil in place of pro-inflammatory trans and saturated fats. Incorporate other foods with potential anti-inflammatory benefits such as garlic, ginger, turmeric, onions, and rosemary. Know that when used in moderation, alcohol can have a positive benefit as well (which isn’t a prescription to start drinking, more an awareness that a glass or wine a day may have a positive upside).
SPRING BREAK KIDS
CAMP
Join us March 15th-18th Spring Break
activities including painting and kids fitness
classes.
05 Space is Limited, call 970-848-0407 to
reserve your spot.
TAEKWONDO
Classes occur on Monday, Wednesday and
Thursday evenings at 5:30pm.
Call 970-848-0407 to find out more!
YUMA PUBLIC LIBRARY
PROGRAMS
Did you know the Yuma Public Library offers a
variety of programs for all ages? Find out more by
visiting their website:
yuma.colibraries.org
NEED A SPACE?
Reserve one of our meeting rooms for
your next meeting.
For reservations, call 970-848-0407
HAVE IDEAS?
Are you interested in learning a new skill?
Want to see specific programming offered by
the CEC?
Call 970-848-0407 to share your ideas.MEET AND EAT
MARCH 2021
Throughout the COVID-19 quarantine, Meet and Eat is still available via home deliveries.
Below is the Yuma meal calendar for March 2021. Please contact us if you or someone you
know is 60 years old or older and are in need of meal delivery.
Contact Information:
Marlene Miller
Lead Ombudsman/Senior Service, SHIP
N.E CO. Area Agency on Aging, Yuma County
mmiller@necalg.com
Office 970-848-2277You can also read
