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Veggie Loaded Cauli-Mash Shepherd’s Pie
Well, well, well…isn’t this just what you’ve been craving?!! I sure have!
Shepherd’s Pie is something I’m asked OFTEN throughout the colder months if we have a CFC recipe. So FINALLY, yes we do. A good one!
Shepherd’s Pie is actually a pretty easy dish…basically, a casserole that comes out DELICIOUS every time!
Our version calls for lots of flavorful veggies in the meat (use whatever veggies YOU have on hand at your house, it’ll come out great) then we spoon a creamy mashed cauliflower on top!
Cauliflower is one of my FAVORITE Cruciferous Vegetables, so this baby is packed with nutrition…but no need to make a big deal out of that part….it’s CRAZY GOOD and family approved!
➡️ How To make your own Ghee.
For Meal Prep:
Place your leftovers into glass food prep containers in the fridge to reheat for future meals throughout the week. The flavor only gets better the next day! I would recommend storing this dish in the fridge for 4 days max.
💡 Cauliflower has a lot going for it. Not only is it one of the most versatile veggies, but it also contains some of every vitamin you need, as well as a healthy dose of fiber.
💦 Not bad for a veggie that’s 92% water!
💪🏾 Cauliflower is rich in antioxidants, low in carbs and calories .. PLUS it has protective qualities to guard against cancer and heart disease! It’s also a good source of choline, which helps your metabolism, cell health, and supports many processes in your body.
✅ Because of its mild taste, it can be added to a number of recipes to replace less nutrient-dense, higher-carb ingredients.
👩🏾🍳 It can be used a ton of different ways in your meals – steamed or roasted, turned into “rice,” mashed like potato, or even shredded and used in bread and pizza crust!
REFERENCE:
Healthline
6 servings
Ingredients:
- 1-1/2 lbs lean ground beef or bison
- 1 large red or yellow onion, diced small
- 3 large celery ribs, diced small
- 2 bell peppers, any color, seeded and diced small
- 6 garlic cloves, chopped or minced
- 1 – 15 oz jar diced tomatoes with juice
- 2 cups frozen peas, thawed
- 3 tsps dried oregano
- 1 Tbsp smoked paprika
- a small bunch of fresh Italian parsley, minced
- sea salt and ground pepper, to taste
- 1 large head cauliflower, broken into florets
- 4 Tbsps clarified butter or ghee
Instructions:
Spray a 9×13 baking dish with avocado oil.
Preheat your oven to 375 degrees f.
Heat a large skillet over medium-high heat.
Cook the beef until no longer pink, crumbling the meat as you go with a wooden spoon. Drain any excessive grease.
Add in the onion, celery, bell peppers, garlic, then continue to cook over medium heat, for about 4 more minutes.
Stir in the diced tomatoes with their juice, peas, oregano, paprika, and most of the parsley. Reserve some parsley to garnish your dish. Season with sea salt and pepper to taste.
Simmer over medium heat until the sauce thickens a bit, about 10 minutes.
Meanwhile, boil or steam the cauliflower florets in salted water until very tender. Drain really well and stir in the butter. Using a potato masher, mash your cauliflower until smooth, then season with sea salt and pepper to taste. Alternatively, you can transfer your cooked cauliflower to a blender or food processor, then pulse until just pureed.
Spoon your meat and veggie mixture into your prepared baking dish then spoon the cauliflower mash on top, leveling it with a spoon, as shown in the photos.
Bake for about 20 minutes in your preheated oven, or until bubbly and golden.
Garnish with remaining fresh parsley.
Enjoy!
❤Rachel
Ingredients
- 1-1/2 lbs lean ground beef or bison
- 1 large red or yellow onion, diced small
- 3 large celery ribs, diced small
- 2 bell peppers, any color, seeded and diced small
- 6 garlic cloves, chopped or minced
- 1 - 15 oz jar diced tomatoes with juice
- 2 cups frozen peas, thawed
- 3 tsps dried oregano
- 1 Tbsp smoked paprika
- a small bunch of fresh Italian parsley, minced
- sea salt and ground pepper, to taste
- 1 large head cauliflower, broken into florets
- 4 Tbsps clarified butter or ghee
Instructions
- Spray a 9x13 baking dish with avocado oil.
- Preheat your oven to 375 degrees f.
- Heat a large skillet over medium-high heat.
- Cook the beef until no longer pink, crumbling the meat as you go with a wooden spoon. Drain any excessive grease.
- Add in the onion, celery, bell peppers, garlic, then continue to cook over medium heat, for about 4 more minutes.
- Stir in the diced tomatoes with their juice, peas, oregano, paprika, and most of the parsley. Reserve some parsley to garnish your dish. Season with sea salt and pepper to taste.
- Simmer over medium heat until the sauce thickens a bit, about 10 minutes.
- Meanwhile, boil or steam the cauliflower florets in salted water until very tender. Drain really well and stir in the butter. Using a potato masher, mash your cauliflower until smooth, then season with sea salt and pepper to taste. Alternatively, you can transfer your cooked cauliflower to a blender or food processor, then pulse until just pureed.
- Spoon your meat and veggie mixture into your prepared baking dish then spoon the cauliflower mash on top, leveling it with a spoon, as shown in the photos.
- Bake for about 20 minutes in your preheated oven, or until bubbly and golden.
- Garnish with remaining fresh parsley.
- Enjoy!
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