Main Meals
Veggie Packed Shepherd’s Pie
By Katie Stewart · March 13, 2022 · 3 min read
Being a nutritionist and mom of two boys, I sneak extra vegetables in anytime I can. Casseroles like Shepherd’s Pie, are a great way to do it.
I make half the potato mixture with cauliflower and add extra vegetables to the filling. You can make it your own by using sweet potatoes in place of the potato/cauliflower or add any vegetables you have on hand (like zucchini or spinach).
Looking for more dinner ideas?
- Nonna’s Lasagna
- Pineapple Chicken Skillet
- Healthy Ginger Beef Stir Fry
- Baked Vegan Mac ‘n’ Cheese
- Spiced Red Lentil Soup
- Roasted Tempeh & Root Vegetable Buddha Bowl
Benefits of Cauliflower
Cauliflower’s getting the veggie spotlight for this blog. A cruciferous vegetable, cauliflower has a number of benefits that help acne-prone skin, including:
Aiding in liver detoxification
Sulforaphane, glucobrassicin, glucoraphanin and gluconasturtiian are compounds found in cauliflower that support liver function (your body’s main detoxification organ).
Supporting healthy digestion
Sulforaphane found in cauliflower not only helps with detoxification but also supports digestion. It helps maintain a healthy balance in your gut’s microbiome by working to prevent bacterial overgrowths.
Helping balance hormones
Antioxidant and fibre-rich cauliflower helps to maintain healthy levels of estrogens in the body.
Reducing inflammation
Cauliflower is full of antioxidants and anti-inflammatory properties that fight free radicals in the body. Free radicals promote disease and aging.
Ingredients
For the topping:
- 4-5 medium russet potatoes peeled and cut into large chunks
- ½ large head cauliflower cut into florets
- ¼ to ½ cup unsweetened non-dairy milk
- 3 tbsp ghee or grass-fed butter
- 1/8 teaspoon nutmeg
- Himalayan salt & pepper to taste
For the filling:
- 2 tbsp avocado oil
- 1 medium yellow onion diced
- 1 large carrot grated
- 1 stalk celery finely diced
- 1 cup shiitake mushrooms sliced
- 3 garlic cloves minced
- 1 lb. grass-fed beef
- 1 tbsp. Italian seasoning
- ½ cup beef broth
- 2 tbsp arrowroot starch
- 1 tbsp. tomato paste
- 1 tbsp coconut aminos or wheat-free tamari
- Himalayan salt & pepper to taste
Instructions
For the topping:
- Preheat oven to 350F. Grease a 9x13 glass baking dish with a little avocado oil. Set side.
- Bring a large pot of water to a boil. Add potatoes and cauliflower. Cook until fork tender (about 10 minutes).
- Drain the water and add to the mixer with non-dairy milk, ghee/butter, nutmeg, salt and pepper.
- Mix until you reach your desired potato consistency. Set aside.
For the filling:
- While the potatoes are cooking, add avocado oil to a large pan and bring to medium-high heat.
- Add onion, carrot, celery, mushrooms and garlic. Cook for 3-5 minutes or until vegetables are soft.
- Add the beef and herbs to the vegetable mixture. Brown until cooked through.
- Sprinkle with arrowroot starch and add broth, tomato paste, coconut aminos, salt and pepper.
- Bring to a simmer and then reduce heat to low. Cook for 5-10 minutes or until the mixture has thickened. Add more beef broth if needed.
To assemble:
- Spread the meat/veggie mixture in an even layer in the greased baking dish. If you have the time, let the mixture sit for 20 minutes before topping with the potato mixture to prevent it from sinking into the beef/veggie mixture.
- Layer the potato/cauliflower mash on top and evenly spread.
- Drizzle with a touch of avocado oil and sprinkle with sea salt and nutmeg.
- Place on a baking sheet and bake for 30 minutes uncovered.
- For a crispier top, broil for the last 5 minutes.