Shepherd's Pie with Cauliflower Mashed Topping

Shepherd's Pie with Cauliflower Mashed Topping

Ingredients

• 1 head cauliflower, chopped into florets
• 2 tablespoons fat (avocado oil, ghee, coconut oil, etc)
• 1 small onion, diced
• 2 celery ribs, diced
• 2 carrots, diced
• 2 cloves garlic, minced
• 1 pound ground beef or lamb
• 1/4-1/2 cup beef broth (I prefer Swanson as there is no added sugar)
• 1 tablespoon ketchup (organic, no high fructose sugar) or tomato paste
• 2 tablespoons chopped fresh parsley (or 1 tablespoon dried parsley)
• salt and pepper to taste
• 2 tablespoons fat (ghee, butter, avocado oil, etc)
• ½ cup shredded cheese (omit for Paleo)

Instructions

1. Preheat the oven to 400 degrees. Grease a 2-3 quart casserole dish and set aside (for individual servings use 14 oz bakeware).
2. In a large pot, steam or boil cauliflower until tender.
3. Heat 2 tablespoons of fat in a large skillet or saucepan over medium high heat. Add the onion, celery, carrots and garlic and cook until beginning to soften, around 5 minutes.
4. Add the ground meat to the pan and cook until browned. Drain off the extra fat.  Add beef broth as necessary to keep the mixture wet. Add the ketchup or tomato paste (if using), parsley and season with salt and pepper. Reduce heat and let simmer while you prepare the cauliflower topping.
5. To make the topping, drain the cooked cauliflower. Mash or puree with a stick blender or food processor until smooth. Add 2 tablespoons of fat (I use ghee or butter) and season with salt and pepper.
6. To assemble, spread the meat mixture on the bottom of the dish (separate into 4 ovenproof bakeware if making individual portions). Top with the cauliflower mixture and smooth with a spoon. Cover with shredded cheese, if using.
7. Bake for 30 minutes or until the top is brown and bubbly. Serve warm.

Short on time? Make sure you cut all the veggies the day before then simply start cooking (about 10 minutes plus 30 minutes cooking time of the day you serve it).

Serves: 4

Prep Time: 30 Minutes

Cook Time: 30 Minutes

Total Time: 60 Minutes

Pumpkin Chili

Do not curl up your nose at another pumpkin recipe.  This chili has a unique combination of heat and sweet (even though there is no sugar added) to make your taste buds dance.  Using my preferred beef, tomatoes and broth my calorie count came out to 136 calories per serving....and it was one heck of a healthy serving too.

Ingredients

• 1 1/2 pounds Extra Lean Ground Beef (I like Maverick Grass Fed)
• 1 tablespoon Avocado Oil (or Extra Virgin Olive Oil)
• 6 cloves Garlic, minced
• 1 large Green Pepper, diced
• 1 Jalapeno, minced
• 2 - 14.5 oz cans Fire Roasted Tomatoes (I prefer Muir's Fire Roasted)
• 1 cup Beef Broth (I use Swanson's as there is no added sugar)
• 1 tablespoon Paprika
• 1 tablespoon Chili Powder
• 1 teaspoon Cinnamon
• 1 teaspoon Salt 
• 1 - 15oz can organic Pumpkin Puree (do not confuse pie filling for puree)

Instructions

1. In a large saucepan or dutch oven crumble and brown the ground beef over medium-high heat. Drain off any fat and set the ground beef aside.
2. In the same pan heat the Avocado oil then cook the onions and garlic for a few minutes until the onion are beginning to soften and the garlic is developing some color.
3. Add the bell pepper and jalapeno to the onions and garlic.  Cook until the peppers are soft.
4. Add the cooked beef back with the onion/pepper mixture.  Add in the tomatoes, broth and spices.
5. Allow the mixture to heat through and reduce heat to medium-low allowing the mixture to simmer 15 minutes to allow the flavors to blend.
6. Add the pumpkin puree to the chili.  Cover the pan to allow the chili to come back to temperature and cook for another 10-15 minutes.

Serves 6

Cauliflower Fried Rice

Cauliflower Fried Rice

Serves 4

INGREDIENTS:

• 1 tablespoon + 1 teaspoon sesame oil
• 2 eggs
• 1 small head of cauliflower
• 1/2 cup frozen mixed vegetables
• 2 green onions, minced
• 3 cloves garlic, minced
• salt and pepper
• 3 tablespoons Tamari or Bragg's Liquid Aminos (or Low Sodium Soy Sauce - non-gluten free)

INSTRUCTIONS:

• Combine 1 teaspoon sesame oil with eggs in a bowl then wisk to combine and set aside.
• Chop the cauliflower head into big chunks then send through a food processor fitted with the grating attachment.  Alternatively you could grate the cauliflower on a box grater.  Measure out 4 cups grated cauliflower then save the rest for another use.
• Heat remaining 1 tablespoon sesame oil in a wok or large nonstick skillet over med-high to high heat.
• Add the cauliflower, green onions and frozen mixed vegetables then stir fry until cauliflower is just beginning to turn tender (about 3-4 minutes).  DO NOT OVER COOK.
• Add garlic, season with salt and pepper and continue to stir fry until garlic is fragrant about 30 seconds or so.
• Push mixture to the sides of the pan to create an opening in the center and add the eggs and scramble.
• Once eggs are almost totally cooked toss mixture to combine.
• Drizzle in the Tamari and mix again to combine.
• Serve immediately.