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



INGREDIENTS


  • 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


METHOD


MASHED CAULIFLOWER


  • 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

SHEPHERDS PIE


  • 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


EAT WELL TO LIVE HEALTHY


















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