Shepherd’s Pie with Cauliflower Mash


Pepped Up Shepherd's Pie

A new take on a golden oldie, this is a firm favourite in our family. You can bake individual pies for lunch — a distinct bonus if you’re eating alone — and serve with a leafy salad.

Don’t be afraid to pep up the pie with your favourite seasoning or mixed herbs. The delicious cauliflower mash can be used instead of potato mash in so many dishes that you’ll never feel you’re missing out on mash again. As a side dish, the mash makes enough for 3–4 servings.

*Health benefits

Loaded with folate, cauliflower helps improve cell growth and reproduction and acts as a blood and liver detoxer.

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 1 large onion, chopped
  • 2 garlic cloves, crushed
  • 1 celery stalk, chopped
  • 500 g (1 lb 2 oz) lean minced (ground) lamb, organic if possible
  • 2 anchovies, chopped
  • 1/2 x 400 g (14 oz) tin chopped tomatoes (sugar and additive free)
  • 125 ml (4 fl oz/1/2 cup) tomato passata (puréed tomato)
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 1/4 teaspoon liquid stevia (optional)

Cauliflower mash

  • 1 cauliflower, cut into florets
  • 1 tablespoon extra virgin olive oil, or organic butter (if tolerated)
  • 1 tablespoon nutritional yeast flakes

Method:

  • Heat the olive oil in a large frying pan. Add the onion, garlic and celery and sauté over medium–low heat for 8–10 minutes, or until the onion is golden brown.
  • Add the lamb and anchovies and cook for a further 5 minutes, stirring often to break up any lumps in the meat.
  • Stir in the chopped tomatoes, passata, salt and pepper, then cover and cook over low heat for 20 minutes. If there is excess liquid in the pan, turn the heat up and simmer, uncovered, for a few minutes more. Stir in the stevia, if using.
  • Meanwhile, preheat the oven to 220ºC (425ºF/Gas 7) and make the cauliflower mash. Put the florets in a steamer over a saucepan of simmering water and cook, covered, until tender — the florets can be verging on soft, but shouldn’t be falling apart.
  • Transfer the cauliflower to a blender or food processor and add the olive oil, yeast flakes, a pinch of sea salt and a few grinds of black pepper.
  • Blend until smooth.
  • Transfer the cooked lamb mixture to an 18 cm (7 inch) square baking dish and level the surface.
  • Gently spoon the cauliflower mash over the top, scraping a fork across the surface to create little trenches in the mash.
  • Bake for 20 minutes, or until the mash has a crispy top.
  • Remove the pie from the oven and serve in warmed wide bowls. Fresh minted peas are an excellent accompaniment.
  • Serves 4

For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com

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8 Comments (+add yours?)

  1. Trackback: Healthy by janetly - Pearltrees
  2. Chocolate Delivery
    Dec 16, 2011 @ 17:37:12

    My mum used to baked this when we were still young. I haven’t eaten this pie for ages, I might as well baked this for Christmas since this will be a perfect treat for my family.

    Reply

  3. Alice
    May 04, 2012 @ 09:57:17

    where do you get nutritional yeast flakes from? thanks this looks great

    Reply

  4. Bobi
    Mar 22, 2013 @ 07:03:34

    What does the nutritional yeast flakes do? Do you have to use them if you don’t have any in the house?

    Reply

  5. Trackback: Whole30 – Week 1 | This thing called Paleo

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