Healthy Low Glycemic Shephards Pie

When you’re looking for a comforting meal that is filling but healthy, this is the perfect recipe. This hearty meal - a healthy twist on Shephards Pie (paleo and keto friendly) - is perfect for any lunch or dinner when you need a solid, filling meal, and also perfect for Sunday night meal prep!

The usual shepherd’s pie is made with red meat and a thick layer of mashed potatoes (filled with cream and butter) on top. My healthy version, I swap the mashed potatoes for a dairy-free cauliflower mash (or at least cauliflower + potato mash), and I add a nutritious anti-inflammatory layer of leafy greens. This healthy swap of traditional mashed potatoes for cauliflower mash, plus the added greens, helps to significantly lower the glycemic load, and gives the dish a boost of fiber and antioxidants.

For the base, I swap conventional meat for a leaner ground turkey, or if I use red meat, I make sure to use organic and fully grass-fed. (This plate goes great with any variety of grass-fed beef, venison or wild bison. I also tried with ground lamb, but the flavor was too strong for my liking). Then of course, I combine the meat with lots of chopped vegetables for extra fiber and antioxidants.

Paleo Shephards Pie with Greens and Cauliflower Mash (aska my Tricolore Pie)

serves 3-4 (or you can double and make in a large 9x12 pan for 6-9 servings)

Instructions:

In a large sautee pan, add the ground meat of choice and break it up with a wooden spatula, stirring until its no tlonger pink inside.

Meanwhile chop onion, garlic, leeks or scallions, celery, carrots (or I used squash this time) and zucchini. Add the minced vegetables to the ground beef and stir. Add in salt, pepper, thyme and oregano.

Separtely steam the cauliflower (and potato if you want to do a combo of mashed cauliflower and potato). When soft, transfer the cauliflower (and potatoes if you opted to use) to a food processor and add ghee, coconut milk and sea salt.

In another pan, heat some olive oil, add minced onion and garlic, cook for 2 minutes, then add leafy greens (I usually use 1/2 spinach, 1/2 kale or swiss chard). Stir for 2-3 minutes only until well combined).

In a bread loaf pan, add first the ground meat with veggies (should be about 1/2 the height of your pan or more). Then add the latyer of suateed leafy greens, then lastly add the cauliflower mash. Option to cover with some nutritional yeast (or vegan parmesan cheese). Stick in the oven at 350 F for about 20 mins until slightly golden on top.

Serve with a green salad on the side, and store leftovers for later!