shepherd’s pie

Prep time: 30 minutes
Cook time: 30 minutes
Serves: 4-7

I’m SO excited to share this recipe with you. In 2019, I was at the height of food restriction. I created strange, strict, rules around foods I could have & foods I could not. Potatoes were rare, sugar was limited to fruit & dark chocolate, rice, or for that matter, pasta, was totally non-existent. Sometimes, it was because those foods genuinely hurt my stomach or made me look 5-months pregnant, other times, it was because I was afraid they’d make me gain weight. I’m not going to get into the nitty-gritty of why in this post, but I mention these because I’ve reached a point in my life, (& maybe you have too) where I’m tired of having such silly rules around foods. So, I’m starting a series called “yep, I eat this now” where I’ll be sharing foods I rarely ate or heavily avoided for years. So, here’s recipe #1, Shepherd’s pie.

Looking back, I find it funny that this dish was off-limits because it’s really just a bunch of whole foods thrown together to make a delicious bowl of comfort. But, it was on my ‘no’ list for two reasons (please keep in mind these are thoughts I created in my head based on fear, not on any factual information). One, too many carbs from the potatoes, & two, dairy was inflammatory, caused acne, & simply unfathomable back then.

To this day, I still don’t eat too many potatoes because they’re really just not my preference (unless we’re talking sweet potatoes), but cheese certainly shows up a few times a week.

about the dish: Shepherd’s Pie

From a Nutritionist’s standpoint, I actually really like this dish. You get plenty of protein from the meat & bone broth, veggies thrown into the mix, & starchy carbohydrates from the potatoes. For anyone looking to build muscle (or lose weight, which is 100% connected), your body needs both protein & the appropriate carbs. For this dish, I did add cauliflower to the topping, but before you think “but wait, aren’t you trying to eat the potatoes that you avoided…” yes, you’re correct. I added cauliflower to the mix for extra nutrients. Cauliflower (& other cruciferous veggies) are WONDERFUL for estrogen metabolism. So if I can add them in too, why not?

recipe considerations

Cauliflower/potato topping: As mentioned above, I combined the two to make the topping. If you prefer all cauliflower, great, go for it! I’d suggest replacing the entire potato amount with cauliflower. If you are following a low FODMAP protocol, omit the cauliflower.

To make dairy-free: The parmesan is a delicious touch, but 100% not necessary in Shepherd’s pie. Feel free to omit & substitute the ghee with olive oil.

To make low FODMAP: Omit the cauliflower & replace that amount with additional potatoes. Omit onion & garlic powder. If you’d like the garlic flavor, feel free to add garlic-infused olive oil to your topping mixture for a better flavor!

Cast-iron pan: If you have a large cast iron pan, I highly recommend cooking your beef in it & then using that as your baking dish! Less mess, right? If you don’t, no worries. Cook your beef in a separate saucepan then place it in an oven-safe baking dish & top with your potato / cauli mixture.

ingredients

Filling:
1 lb ground lamb (organic, grass-fed/finished), or sub for beef
1 Tbsp dried rosemary
2 tsp thyme
1 ½ tsp garlic
1 tsp sea salt
2 carrots, large
1 bell pepper
¼ cup onion, diced
2 Tbsp tomato paste
½ cup bone broth
2 tsp Worcestershire sauce
1 lime

Topping:
9 oz cauliflower / 272 g
1.3 lbs golden potatoes / 530 g
2 Tbsp ghee
½ cup parmesan
½ tsp garlic powder
pinch of sea salt

steps

Preheat oven to 425F

Dice potatoes & loosely chop cauliflower head. The smaller you chop them, the faster they’ll boil.

Fill a large pot about halfway with water & bring to a boil. Once boiling, add cauliflower & potatoes & cook until soft, about 15 minutes. Drain water once you can pierce a fork through the potatoes.

While the cauliflower & potatoes are cooking, get started on your filling. Add the lamb (or beef) to a large cast iron pan. Leave it untouched to brown for about 2 minutes.

While the beef is cooking, dice your onion then chop the carrots & bell pepper, set aside.

Break up the beef into large chunks & add your sea salt, garlic powder, rosemary, & thyme, mix together. After a minute or two, add your diced onion & continue cooking.

Once your meat is well cooked, add the carrots & bell pepper. Mix to coat everything together & continue cooking for 5-7 minutes.

To the meat, add your tomato paste, bone broth, & Worcestershire sauce. Turn the heat down to low & let simmer for just a few minutes, then turn the stovetop off, squeeze ½ lime into your mixture, & let it sit while you finish the topping.

To the cauliflower & potatoes, add the ghee, parmesan, garlic powder, & a pinch of sea salt. Mash with a potato masher (or a whisk – it works great) until creamy. Set aside.

Flatten your meat & veggie mixture until you have an even layer across your cast iron. Top with your cauli / potato mixture. Smooth it out to create an even layer then place in the oven to cook for 30 minutes.

After 30 minutes, remove from the oven & let it sit for at least 10 minutes (trust me, it’ll taste better)!

Serve over a bed of arugula & top with cilantro & freshly squeezed lime!