Keto Shepherd’s Pie
KETO SHEPHERD’S PIE
FOOD AS MEDICINE:
Grassfed beef is rich in anti-inflammatory and heart-healthy omega-3 fatty acids and CLAs and is free from added hormones and antibiotics found in conventionally raised animal products. For meats, eggs, dairy there are significant nutritional differences in pastured animal products resulting in increased amounts of CLAs, which are omega fatty acids with research supporting efficacy as cancer fighting, aiding in weight loss, and supporting insulin sensitivity to promote blood sugar regulation. These CLAs are found 5 times higher in pastured grass-fed products which are also higher in amounts of omega-3 fatty acids, vitamin E, B vitamins, calcium, magnesium, and potassium, with 1/3-1/2 less fat and 1/3 less cholesterol than conventional products.
1 large head cauliflower, chopped into florets
2 tablespoons grassfed butter or ghee
1 medium onion, diced
4 celery ribs, diced
4 carrots, diced
2 cloves garlic, minced
2 pounds grassfed ground beef or lamb
1/2 cup bone broth
¼ cup tomato paste
2 tablespoons chopped parsley, plus additional for garnish
Salt and pepper to taste
2 tablespoons grassfed butter or ghee, etc
¼ cup milk (or non-dairy milk of choice)
½ cup shredded cheese (optional)
Preheat the oven to 400 degrees. In a large pot, steam cauliflower until tender with about 2 inches water.
Heat 2 tablespoons butter in a large cast iron skillet over medium high heat. Add the onion, celery, carrots and garlic and cook until beginning to soften, about 5 minutes. Add the ground meat to the pan and cook until browned, stirring occasionally. Add beef broth as necessary to keep the mixture form sticking. Add the tomato paste, parsley and season with salt and pepper. Let simmer while you prepare the cauliflower mash topping.
To make the mash, drain the cooked cauliflower. Mash or puree with a stick blender until smooth. Add 2 tablespoons of butter and the milk and season with salt and pepper.
To assemble, spread the meat mixture on the bottom of the dish. Top with the cauliflower mixture and smooth with a spoon. Cover with shredded cheese, if using.
Bake for 30-35 minutes or until the top is brown and bubbly. Serve warm.
Makes 8-10 servings
Nutrition facts serving: 314 Calories, 22g Fat, 8g Carbohydrates, 22g Protein
Check out our pre-recorded webinar to learn more about Ketosis and whether this weight loss program is right for you!
For more delicious food-as-medicine inspired recipes, pick up a copy of our Naturally Nourished Cookbook!