One of the
simplest and least invasive ways to eat healthier is to upgrade the meals you’re
already eating using healthier ingredients. This way, you can still enjoy
the dishes you like as you begin to also explore new foods.
Growing up,
Shepherd’s Pie was a regular on our dinner table. Truth be told, I didn’t
like it. The original recipe began with cooked ground beef and
onions. Layered on top of that was a can or two of creamed corn, followed
by a thick layer of mashed potatoes. It was baked in the oven until the
top got a little crispy and was usually eaten with ketchup.
Even to this
day, I won’t eat this traditional version of Shepherd’s Pie, yet, the other
day, I asked my daughter what she wanted to make for dinner and her answer was,
you guessed it - ‘The Pie”. Thankfully, she was all about a recipe
makeover too, to make it more palatable for me and we were both on the same
wavelength when we came up with the recipe below.
We preplaced
the standard ground beef with organic ground turkey and added chopped celery in
with the onions. For the middle layer, we eliminated the sugary creamed
corn and instead combined half of the onions and celery with frozen organic
corn and peas as well as fresh, chopped carrots. My favorite part
was the top layer. We roasted cauliflower and sweet potatoes and combined
them for a sweeter yet less dense topping that carries a lower glycemic load
than the traditional potatoes.
In the end,
we have a cleaner, fresher, and I think, tastier version of one of my family’s
favorites that doesn’t need condiments. Since this dish requires a
fair amount of work, my suggestion is to make a large pan and either have it
for leftovers throughout the week, or freeze some for later. Believe it
or not, though, this dish did not last long...
Shepherd’s
Pie
1 head
organic cauliflower, washed and cut into florets
2 large
sweet potatoes, washed, peeled, and chopped into 1” pieces
olive or
coconut oil
1 lb organic
ground turkey
1 large
Spanish onion, chopped small
2-3 stalks
celery, washed, ends trimmed and diced
2 cloves
garlic, minced
1 cup frozen
organic corn (or fresh removed from cob if in season)
1 cup frozen
organic peas
2-3 large
carrots, washed, peeled, and sliced into quarters lengthwise, then diced
sea salt
pepper
oregano
thyme
Combine the
cauliflower florets and sweet potatoes in a bowl. Drizzle with oil and a
dash of salt, stir to coat well, then transfer the mixture in a single layer to
a baking dish and bake at 350 degrees F for ~45 min, or until both vegetables
are tender. Remove from oven and let cool slightly.
Meanwhile,
brown the turkey in a frying pan, adding herbs such as oregano and thyme if
desired. Transfer the meat to a bowl and sauté the onions, celery and
garlic in the pan drippings until tender, adding a small amount of oil if
necessary.
Transfer
half of the vegetables to the meat and combine. Spread the meat into an
oiled 13 x 9 baking dish.
To the
remaining onions and celery, add the corn, carrots, and peas and a just enough
chicken or vegetable broth to steam the vegetables. Cook covered over
medium heat until the carrots are almost cooked through. Add salt and
pepper to taste and layer the mixture on top of the meat.
While the
vegetables are steaming, place the cauliflower and sweet potatoes into a food
processor and process until smooth. Add a bit of broth or milk for a
thinner consistency if necessary. Spread the potato/cauliflower
mixture on the meat and vegetables.
Bake the pie
in a 350 degree F oven until heated through, ~30-45 minutes. Serve with
sautéed greens and/or a crisp green salad.
