Well Fed Book Recipe: Shepherd’s Pie

As a kid I was never a fan of Shepherd’s Pie…. When I hear the word “pie” I would think of apples and cherries, not meat and veggies.   Now that I’m older, wiser, and Paleo – I’m all about this recipe right here!  This is Dan from Primal4Life bringing you ”Shepherd’s Pie”  from the Well Fed cookbook!  Yet another classic meal turned Paleo using healthy, natural ingredients that keep our bellies and our bodies happy…  This Paleo version replaces the tiled potatoes with mashed cauliflower, and combined with a few items from Julian Bakery I’m sure it’ll be phenomenal! 

Rachel decided to make sure we used some of the best ingredients for Melissa Joulwan’s recipe…  We’re busting out some Nuco Liquid Premium Coconut Oil which is a non-GMO, fully organic, pourable coconut oil.  We love it, and it comes in three flavors; Original, Lemon Herb, and Garlic.  Melissa calls for coconut aminos, which we think is awesome, because it is awesome!  We use Coconut Secret – Coconut Aminos, which brings vitamin C and B vitamins, along with amino acids to our dish… Not to mention a great taste!  We are huge fans of every Coconut Secret product that Julian Bakery offers!  Instead of sprinkling the dish towards the end with paprika, we are upgrading to Paleo Powder; a gluten free and msg-free spice blend we just love!  Oh, and don’t forget the Sunfood Super Foods Fine Himalayan Crystal Salt!!  It’s giving us 84 trace minerals that our bodies need, a great taste which goes a long way, and provides actual health benefits versus traditional table salt which does not.

Ingredients (for the mashed cauliflower):

• 1 bag (16 oz) frozen cauliflower florets

• 1 garlic clove, crushed (about 1 tsp)

• 1 ½ tbsp coconut oil

• ½ cup coconut milk

Sunfood Super Foods Himalayan Salt and black pepper, to taste

• 1 tbsp plus 2 tsp dried chopped chives

Directions (for the mashed cauliflower):

1)       Cook the cauliflower according to the package directions until it’s very soft, but not waterlogged.  Drain the water from the cauliflower and place the florets in the food processor.

2)      In a microwave-safe bowl or small saucepan, heat the garlic, coconut oil, coconut milk, salt, and pepper, about 1 minute.

3)      Puree the cauliflower in the bowl of a food processor, scraping down the sides.  Add the coconut milk to the processor, along with 1 tbsp of chives.  Process about 10 seconds.  Taste and adjust seasonings.  Sprinkle with remaining chives before serving.

Ingredients (for the Shepherd’s Pie):

• 1 batch Mashed Cauliflower (see above)

• 1 ½ tbsp coconut oil

• 1 medium onion, diced (about 1 cup)

• 2 carrots, peeled and finely diced (about 1 cup)

• 2 cloves garlic, minced (about 2 tbsp)

• 2 lbs ground lamb (we used ground turkey)

Sunfood Super Foods Himalayan Salt and black pepper to taste

• 1 tbsp tomato paste

• 1 cup beef or chicken broth

• 1 tsp Coconut Secret – Coconut Aminos

• 1 tsp dried rosemary

• ½ tsp dried thyme leaves

• 3 egg whites

Paleo Powder, for garnish

Directions:

1)      Preheat the oven to 400 F

2)      Heat a large skillet over med-high heat, about 3 minutes. 

3)      Add coconut oil and allow it to melt.  Add the onion and carrot, reduce heat to med-low and cover; allow the vegetables to get soft but not brown, about 5 minutes.

4)      Add the garlic to the pan and stir until fragrant, about 1 minute.  With your hands, crumble the ground lamb/turkey into the pan and break up large chunks with a wooden spoon.  Saute until it’s cooked through and brown, about 5-10 minutes.  Taste, then season with salt and pepper.

5)      Add the tomato paste, broth, Coconut Aminos, rosemary, and thyme to the pan.  Stir to combine, then bring to a boil and simmer uncovered until most of the liquid has evaporated, about 10 minutes.  Set the pan aside and let it cool for 10-15 minutes.  Scramble the egg whites until frothy and blend until the meat mixture.

6)      To assemble the shepherd’s pie, spread the meat mixture evenly in a 12×6-inch (2.2 quart) baking dish.  With a rubber scraper and a light hand, spread the mashed cauliflower on top of the meat.  Gently drag the tines of a fork in a zigzag pattern across the surface to create a texture – the peaks and valleys turn a lovely golden brown in the oven.  Sprinkle the top lightly with Paleo Powder.

7)      Place the pan on the middle rack of the oven and bake for 25-30 minutes, until the top begins to brown.  Remove to a cooling rack for 5-10 minutes before serving.

8)      Toast Paleo Bread or add to the oven prior to removing Shepherd’s Pie, and enjoy with Paleo Butter.

 Prep Time:

• 30 minutes

Cook Time:

• 30 minutes

Serves: 4-6

What can I say?  It was one of the tastiest dishes that we both have enjoyed in such a long time!  We decided to go with ground turkey, and it still had amazing flavor, a great blend of textures, and also cut the calories a bit as well.  The Paleo Powder was the perfect touch, and the same can be said about the almond Paleo Bread with a nice dab of Paleo Butter!  If you haven’t had Paleo Butter, make sure you order it up when buying the items used in this dish, along with your Paleo Bread

And don’t forget to order up a copy of Well Fed, from Melissa Joulwan.  It has some amazing Paleo recipes, as well as the Primal Cravings cookbook which we used to enjoy a nice Tabouli salad next to our Shepherd’s Pie!  Thanks for checking out our Paleo/Primal food blog, incorporating some of the healthiest ingredients on earth – brought to you by www.JulianBakery.com/Paleo

By: Dan From Primal4Life 

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