Paleo Shepherd's Pie


Shepherd’s Pie is a time-honored British meat pie with a mashed potato crust that is warm and comforting, perfect for a cold winter’s evening! Traditionally, this classic dish it is made with ground lamb, but lamb is often expensive or hard to come by, and so beef can fill in as a delicious and budget friendly standby. In the past, I've made Shepherd’s Pie with ground venison which is easily just as scrumptious as lamb, and another healthy option.

To ensure this recipe complies with the paleo diet, I have use mashed cauliflower rather than the traditional mashed potato topping. Alternatively, you can use mashed sweet potato instead of cauliflower if you prefer. I’ve also substituted coconut aminos in place of Worcestershire sauce, and have left out the tomato paste altogether for those sensitive to nightshades. In case of sensitivity to to seed spices, leave out the pepper and nutmeg.

Paleo Shepherd's Pie Ingredients

For the filling:

  • 1 lb ground lamb (or pastured ground beef)

  • 1 medium yellow onion, diced

  • 4 cloves garlic, finely minced

  • 1 cup mushrooms, lightly chopped

  • 1 cup frozen peas

  • 1 cup carrots, chopped small

  • 2 tablespoons of coconut oil

  • 1-2 cups bone broth

  • 2 tablespoons arrowroot flour

  • 1 tablespoon coconut aminos

  • 1 teaspoon fresh rosemary, chopped

  • 1 teaspoon nutmeg

  • Salt and pepper to taste

For the topping:

  • 1 large cauliflower

  • 2 tablespoons coconut oil

  • ½ teaspoon nutmeg

  • Salt and pepper to taste

Method

Mashed cauliflower topping:

  • Carefully cut the cauliflower florets in off the stem

  • Place the cauliflower florets in a steamer, and steam for about 20 minutes or until fork tender

  • Transfer the steamed cauliflower into a large bowl, add the coconut oil and nutmeg

  • Using an immersion blender (or potato masher), mash the cauliflower until it is smooth and free from any lumps

  • Salt and pepper to taste, and set aside

Meat filling:

  • Place 1 tablespoon of cooking fat in a large skillet.

  • Brown the venison (or pastured beef) in the the skillet until thoroughly cooked

  • Transfer the beef into a bowl for later

  • Add 1 tablespoon of cooking fat into the same skillet, sauté the onions, garlic, mushrooms and carrots until cooked through.

  • Add the cooked meat back into the skillet, stirring gently

  • Add the rosemary, cinnamon, coconut aminos and salt and pepper, adjusting to suit your personal preferences

  • In a cup, mix 2 tablespoons of arrowroot flour with 1 cup of bone broth, creating a slurry

  • On a low heat, pour arrowroot mixture into the to skillet with the meat and vegetables, stirring until the liquid starts to thicken. The broth/arrowroot mixture should create a gravy and can sometimes be too thick. In this case, add additional bone broth to get to a gravy-like consistency

To assemble:

  • Preheat the oven to 350 degrees and grease a 8x12 inch casserole dish with coconut oil

  • Scoop the meat mixture into the greased casserole dish, making sure cover the entire dish evenly, pressing down with a spatula or wooden spoon

  • Gently spread the mashed cauliflower on top of the meat mixture, gently pushing it into the corners and along the sides. Smooth it out evenly with a spatula. Finally, lightly scrape a fork across the top, from end to end, to crate a decorative pattern

  • Bake in the preheated oven for 25-30 minute, or until the dish is heated through and the potato crust is lightly browned

  • Serve and enjoy!

#recipe #cauliflower #paleo #lamb

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