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Palatable Shepherds Pie

This recipe is a slight variation from the traditional shepherds pie, cauliflower florets are used instead of potatoes. Cauliflower is a low carbohydrate and works magic to those on a journey to release weight. Insulin levels stay low hence there is minimal building and storage. Again ingredients are simple and all in their natural state,

Just the way nature intended


  • 1 head cauliflower cut into florets

  • 2 teaspoons salt

  • 1 teaspoon black pepper

  • 1 teaspoon fresh thyme

  • 4 cloves garlic crushed

  • 2 carrots finely chopped

  • 2 celery stalks finely chopped

  • 1 onion finely chopped

  • 6 tablespoons (butter, tallow, lard, coconut oil, avocado oil, ghee)

  • 500 grams minced beef

  • 1 cup coconut cream

  • 1 cup broth or water



  • Over medium heat bring broth/water to a boil in a big pot

  • Add the cauliflower florets and 2 cloves garlic and simmer until cooked roughly 10 mins

  • Transfer to a food processor, add coconut cream, 2 tablespoons oil, 1 teaspoon salt and 1/2 teaspoon black pepper

  • Blend until smooth if needed add broth/water to make a nice thick consistency

  • Large kitchen fork or hand held blender can be used

  • Set aside mashed cauliflower in a bowl


  • Preheat oven to 200 degrees C. Gas mark 6

  • Heat remaining oil in a large pan over medium heat

  • Fry onion, celery, remaining garlic, and carrot for 3-5 minutes

  • Add mince meat and keep stirring till brown

  • Add spices and herbs and mix thoroughly

  • In a casserole dish spread mince and vegetable mixture evenly over the bottom

  • Bake in the oven until brown for 30-40 minutes

  • Spread mashed cauliflower evenly over the top of mixture

  • Cut into pieces and serve

  • Freeze any left overs

Potatoes or sweet potatoes can be used instead of mashed cauliflower


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