shepherd's pie with cauliflower mash

Sheppard’s Pie with Cauliflower Mash

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 60 minutes

Yield: serves 4

Paleo Friendly. This is a warm and lovely family favorite. Left overs make for a great lunch the next day, or you can freeze them.

Ingredients

  • 500 grams beef mince
  • 1 tablespoon coconut oil
  • 1 onion, finely diced
  • 1 clove garlic minced
  • 1 carrot, diced or grated
  • 1 zucchini grated
  • 1/2 cup fresh or frozen peas (added toward the end of cooking)
  • 2 tablespoons fresh thyme (removed from stalk)
  • 1 tablespoons tomato paste
  • 1 cup beef stock ( or chicken stock)
  • 1 tablespoon Apple Cider Vinegar (ACV)
  • Pinch of salt and a few grinds of pepper.
  • For the Mash
  • 1 head of cauliflower
  • 1/2 cup coconut milk
  • Seasoned with salt and pepper

Make it like so....

  • Preheat your oven to 180 degrees Celsius
  • Prepare an oven proof pan that is suitable for this recipe
  • Start with the cauliflower mash, break the head into smaller pieces, and add to a pot of cold water and cook the cauliflower until its very soft (mashable), about 10-15 minutes.
  • Drain off the water and mash with the coconut milk until smooth.
  • Set the mash aside while you finish cooking the mince base. NOTE - you can start the mince base while the cauliflower cooks.
  • Add coconut oil to a large fry pan, when melted, add diced onion and saute until translucent.
  • Add garlic and saute for no longer than one minute.
  • Then add the tomato paste and cook for an additional minute.
  • Add the carrot, zucchini and thyme and cook for about 2 minutes.
  • Add the mince to the pan, break it up as best you can. Cook this for about 2 minutes then add the stock. Continue to cook until the beef is no longer pink and the liquid has reduced a thick gravy consistency. Check seasoning and add the Apple Cider Vinegar before you add any salt. Check again and you will notice how the flavors changed, and I suspect you will use far less salt.
  • You can now add the peas and stir them through.
  • Place the cooked mince mixture in the oven proof pan. Top with the cauliflower mash, ensuring the entire base is covered. Put in the oven and bake for 15-20 minutes. The top should start to brown and the base should be bubbling.
  • Remove from the oven, allow to cool for 3-5 minutes before you serve it. Serve with a nice salad and you have a great family dinner.

Notes

If cauliflower is not an option in your house, you can use mashed sweet potato or white potato mash. Try to use grass fed beef and home made stock if possible. This recipe freezes well and is easy to reheat.

Grating the carrot and zucchini makes it easier to hide the vegetables in case there is an issue in your house.

http://warmlynourished.com/sheppards-pie-paleo-friendly/