Who doesn’t love a comfort meal? Shepherd’s Pie might not be an elegant dish or a comfort meal for some but for me it is, especially the way I make it.

I love changing up my recipes depending on my mood or what I have on hand. Today, although it’s the day before the arrival of spring, it’s chilly so this simple and quick dish is dinner.

I hope you give it a try; if you like it or dislike it, let me know in a comment below!

Initiate Wellness Shepherd’s Pie

1 lb. ground turkey breast

4 medium carrots, chopped/diced

1 large onion, chopped

3 stalks celery, chopped

1 -2 cloves garlic, chopped

1/4-1/2 cup quinoa (optional)

2 cups frozen corn

1 tsp. dried basil

1 tsp. Bell’s seasoning or a mixture of thyme & sage or whatever you like best

1-2 tsp. salt

1/2 -1 cup water for simmering mixture so it doesn’t dry out

1/4 tsp freshly ground black pepper

(I never measure spices unless I’m baking so amounts are estimates)

1 head of cauliflower, washed & stems removed

olive oil for drizzling and for cauliflower mashing if butter is not preferred

Brown turkey, add remaining ingredients except cauliflower and pepper.

While the mixture is simmering, put whole head of cauliflower into a deep pan, add 2″ water and steam until soft. Remove from heat, drain, sprinkle with a little salt and drizzle of olive oil or 3 TBS. butter and mash entire head in pan until it resembles mashed potatoes.

Add pepper to turkey and transfer turkey mixture to a casserole dish, spread cauliflower mixture evenly over top, drizzle with olive oil and bake at 350° for 35-45 minutes.

For a vegetarian version, substitute turkey with black or white beans added after the vegetables have softened down, just before transferring to casserole dish. Use 1 lb dried beans, soaked and simmered until soft or 3 cans, rinsed well.

#1-filling, #2-mashed cauliflower, #3-ready for the oven!

Recently, someone asked me if there is such thing as Couch Potato Syndrome. I looked into it and sure enough there are many, many articles and studies on the subject. This person asked because she feels that over the past few months she has slipped into the couch potato category. I feel that she’s not alone and I want to offer help to her and anyone else who is feeling the couch potato blues.

Let me first start by saying that it’s mid-winter, it’s been very cold and very snowy which doesn’t help how we feel from day-to-day.

Upon researching information on ‘being a couch potato’, I come across all the health risks this brings but not many reasons for CPS (couch potato syndrome). Knowing that there are health risks, I will share those with you first. Sitting around being a long-term couch potato can cause lower bone density, poor posture & back pain, osteoporosis, heart disease, diabetes, arthritis, muscle weakness, poor sleep and a slower thought process; there may be more but these are a few major concerns.

In my research I didn’t come across any reasons for CPS other than one study, published in the American Journal of Physiology, stating that it’s genetic. In my opinion, if you weren’t always a couch potato but have become one more recently, there’s a deeper reason for it and prehaps a way out of it. Some questions to ask yourself and maybe even make lists or journal about it are:

1 – Am I happy? If not, why?

2 – Am I in pain physically?

3- Am I overwhelmed?

4 – Do I have all I need? What do I need?

5 – What can I do to make things better personally?

When you answer these questions truthfully and from the heart, you have taken your first step toward changing your outcome, improving your body and mind.

So now what? What can I do to get off the couch, you ask?
First, take your list of answers from the questions above and decide which one or ones to tackle first. If you’re in pain, decide what you can do to change that, then do it. If you’re unhappy, change something in your life that will increase happiness. Overwhelmed? Ask for help, say no sometimes, eliminate tasks that can wait and rethink areas of importance.

Next, get moving! Movement increases motivation and motivation brings happiness, happiness leads to contentment and desire to keep the ball rolling forward. Not motivated to get moving? Do it anyways! You can start small and increase activity as you feel fit. Schedule in a 15-minute activity break every day and force yourself to do it. Your activity is your choice as long as it involves physical motion, cleaning, dancing, walking, playing catch, jumping jacks or any other workout routine. Whatever you choose is right, it’s yours and up to you to do it.

Often when we are depressed we feel most comforted by sitting in sorrow or thought, spacing out, being quiet or being distracted by fantasy such as TV or books. When we’re overwhelmed we feel the same way, we don’t want to have to think or be responsible. And, when we are just plain unhappy and dis-satisfied with our lives we get stuck not knowing where to turn or what we can do to change our outcome. The first step is always to do something to get momentum going.

If you’re feeling anything like the previously mentioned moods, take your steps toward improving them one item at a time. Happiness, contentment and forward motion is the key to a long, well-lived life!