Shepherd’s Pie

by

A while back I researched my ancestry and found that my DNA is 80% British/ Irish. I knew I had heritage there, but I never realized how much! I think that’s why I love shepherd’s pie so much! Growing up, there was a great Irish restaurant that we rarely went to, usually when the whole family wanted to celebrate. I would always order shepherd’s pie; it was my favorite! I would think about all the other people throughout history that had shared the same dish and awe at how history could be tasted. All the flavors were so complimentary, and as a kid I could eat one thing that already had my vegetables in it! Reminiscing on these family gatherings, I recreated this timeless dish with ingredients approved on SCD. And don’t worry, it’s every bit as comforting and delicious as the original!  

A few notes: You can always substitute in frozen carrots, and just add them when you add the peas. If you’re really pressed for time you can use frozen cauliflower rice, cook it in the microwavable bag, and then blend it up to top the pie. Try pairing this dish with the red wine you used in the pie! It will really accentuate the flavors and compliment the dish. I like to use $15 French Rhone Valley reds.  

Shepherd’s Pie

Serves 6
Prep: 30 min
Cooking: 50 min 
Cooling: 10                                                                                                                                                                                                                  Total: 1 hour 30 min
Beginner

Ingredients:

2 Tbsp. olive oil

1 Small onion, diced

1 Shallot

1 Cup carrots, peeled & diced 

1 Lb. ground beef, grass fed, diced

4 Cloves of garlic, minced

1 Tomato, peel, deseed, small dice (concassed, see Tomato Sauce)

1 Tbsp. coconut aminos

2 Tbsp. coconut flour

2 Tbsp. beef broth

2 Cups frozen peas

¼ Cup red wine, good quality (something you would drink) 

1 Tbsp. rosemary, fresh or dried 

½ Tbsp. thyme, fresh or dried

2 tsp parsley, dried  

1 Bay leaf

2 Tbsp. cultured butter or butter substitute 

1 Head of cauliflower, cut into florets, roasted, and pureed 

Salt, TT

Black pepper, TT 

      Method Of Prep:

  1. Gather and prep ingredients.
  2. Preheat the oven to 400° F.
  3. Break down the cauliflower head, coat with olive oil. Roast in the oven for 20 minutes, or until tender. Set aside.
  4. Heat a large pan over medium heat. Add olive oil, onion, shallot, and carrots.
  5. Sauté  until the onion starts to become translucent, about 5 minutes.
  6. Add beef and garlic, brown.
  7. Next add tomato and cook for a few minutes to reduce some of the tomato juice.
  8. Then add coconut aminos and coconut flour. Stir to evenly coat.
  9. Add beef broth and frozen peas. Simmer for 1-2 minutes.
  10. Add wine, rosemary, thyme, parsley, and bay leaf.
  11. Bring to a simmer for 10 minutes, or until beginning to reduce.
  12. Season to taste. Set mixture aside.
  13. Set up your high-speed blender.
  14. Puree the roasted cauliflower with 1 tablespoon of butter and salt until smooth.
  15. Remove bay leaf from meat mixture.
  16. Pour mixture into a 9×9 baking dish.
  17. Spoon the cauliflower mash on top, and carefully spread the mash evenly.
  18. Bake for 15-20 minutes.
  19. Brush the remaining tablespoon of butter over the top.
  20. Turn broiler on high. Broil for 5 minutes.
  21. Cool for 10-15 minutes before cutting into it.
  22. Cut into quarters after cooling, and enjoy!

                                                                     

Nutrition Facts: 
Calories- 406
Carbs- 35.4 g
Protein- 35 g
Fat- 14.3 g