There is something so comforting about having meat and mashed potatoes (no matter how much I hate to admit that now). I remember a time when I would down a large heaping portion of shepherd pie before my 7pm evening ballet classes while my nanny put my hair up in a perfect slick bun, held together with tons of gel and bobby pins. My belly was so full and stuffed that it was so hard to do my pirouettes and plies in my tight leotard, but I could never resist having only ONE portion of this goodness. It was the most delicious thing ever. Especially during the winter, I would feel so much better having a warm homemade meal before leaving.

As the cold weather is coming in, I’ve been craving something hearty, meaty and warm again. I still remember the same meat and mashed potatoes I loved when I was a kid. This low carb, dairy free, gluten free version of a traditional shepherds pie is the perfect remedy for those cravings. Its so flavorful and comforting. Best of all this dish is packed with nutrients and a variety of veggies plus (1) you don’t need to make additional veggies on the side; (2) you’re indulging while nourishing your body; (3) this can last several meals!

This one of my personal faves that I keep going back to over the past year. Given how much we LOVE IT, it is time we share this family and husband-approved favorite  🙂 It does take a little bit of upfront work, but I promise you it is so worth it!

Extra tip: You can definitely add some more dairy free butter and cream to make this even richer OR sub in some potatoes to make this heartier OR sprinkle some vegan cheese on top! Whatever you prefer!!

Healthy Shepherd's Pie (Cauliflower Mash)

 

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Author: Unconventional Cooks

Serves: 4

Ingredients

• 1lb ground turkey or lean ground beef (~93% lean)
• 1 small onion, diced
• 4-5 cups of frozen or fresh mixed veg (if using fresh we recommend a combo - 2 large celery, 2 large carrot, 12 oz mushrooms, diced)
• 1 tsp salt
• 2 tbsp tomato paste
• 2 tsp Worcestershire sauce
• 2 tsp Italian seasoning
• Topping:
• 930g Cauliflower (or 1 extra large cauliflower)
• 3 tbsp nutritional yeast
• 2 tsp Italian seasoning
• 1¼ tsp salt
• 1½ tbsp dijon mustard
• 2 tbsp olive oil or vegan butter
• Optional: Vegan cheese on top

Instructions

1. Base: If using frozen vegetables, thaw completely and drain excess liquid.
2. Make sure all your vegetables and onion are finely chopped in small pieces.
3. In a large nonstick pan, add onions (and the fresh vegetables if using) cook until soft.
4. Add in your turkey and add in salt, tomato paste, worchestershire sauce and Italian seasoning. Keep cooking whilst breaking meat apart with your spatula as you stir.
5. Add in your frozen vegetables now (if using). When the turkey is fully cooked and everything is warmed through, taste and adjust seasonings.
6. Carefully transfer the mixture into a 9 x13" casserole dish, making to drain off any excess liquid from cooking.
7. Cauliflower Mash: Chop cauliflower into small florets.
8. Prepare a steamer. Arrange cauliflower in a single layer and steam for 10 mins (I did this in 2 batches).
9. Once cauliflower is done, drains well and place in blender. Blend till completely smooth.
10. In a large bowl, combine mashed cauliflower and remaining seasoning.
11. Top the meat mixture with cauliflower mash. Spread evenly. I like to run my fork across the top to make ridges. You can sprinkle on cheese if you like at this point!
12. Preheat the oven to high broil. Broil for about 4-5 mins (depending on. your oven) until golden brown.

Nutrition Information

Calories: 409 Fat: 18.4g Carbohydrates: 30.1g Fiber: 11.8 Protein: 38.1g

3.5.3251

LOVE,

Zoe, Mia & Raena