Paleo-Licking Shepard’s Pie
So first, sorry for the pics…they were from when I was experimenting with my camera….so some of them aren’t so great. LOL Live and Learn.
I have been fighting some food poisoning. I got it from some plain Chobani yogurt. Yea, it was bad. I was seriously living off 1-2 cliff bars, green tea, and lemon water till Sunday. I so do not recommend doing that. It was horrible. It also sucked so bad that I didn’t get to go to the gym or go for the climbs I had planned…nope, this lady was stuck in the house sipping green tea and sucking on a cliff bar. Yea It sounds weird, but that was the only way I could get protein in my body.
On another not so disgusting note… 🙂 I am going to be adding a new element to my posts. Before I used to list out some of the ingredients health benefits. Instead of listing all the ingredients health benefits and how to use them for your benefit, I will be going in depth on 1 ingredient or other plant base. This will actually help me in my Master’s and hopefully help you all in your quest in better health.
Now onto the Shepard’s Pie. As you can see, there is corn and peas in this recipe. I am a biologist first when it comes to eating plant based foods. With that I look at my genetic make up to understand what foods would hinder me, benefit me, or have no affect on me. Because of my Native American background, corn actually does not hinder my digestive process. Unlike most, I do not see corn in my bathroom adventures.
Corn is a starchy carbohydrate, so in any affect it should be eaten in moderation. It’s basic nutritional values per 1 cup is 606 calories, 8 g fat, 123 g carbohydrates, and 16 g protein. It does contain a good source of Iron, Vitamin B6, and Magnesium. Corn is also one of those plants that is easily genetically modified, and most corn on the market has been tampered with. If you are able to grow your own or by from a local farmer that knows where he gets his seed and that it is not genetically modified you would be better off. Yellow corn, the most common we see, does contain antioxidants: carotenoids leading the way, with especially high concentrations of lutein and zeaxanthin. Another note that corn has going for it, is its fiber. It contains 4.6 grams of fiber per cup. There have been some studies (and of as right now I can not site this, but will do some more research into it) it has shown that the fiber content along with it source of vitamins and antioxidants showed to help children with type 1 diabetes help regulate their sugar levels. If this is true, that is a great benefit to corn. I’ll let ya’ll know what I find about this mentioned study and see if I can actually site it. If not, then this is just a hopeful suggestion.
I like corn, it is sweet and crunchy and always adds a nice flavor to the meal. The first time I had shepard’s pie it had corn in it, and it was wonderful. On another little fun fact of the day. When I was in Korea, I got to enjoy their take on pizza. It had corn in the sauce and it just made the pizza pop! Oh I miss that, but I would have to find a way to make a good crust to make it worth it again. Hmm, Yummy!
I had never had shepard’s pie till I got to Illinois, and immediately fell in love with it. I didn’t look at a recipe, I went off what I tasted to make it more Paleo Friendly. The outcome was actually really good. I like being able to reverse engineer some foods to make them “almost” like the original. This meal can be frozen for on the go meals. It re-heats easily and doesn’t break down to bad. I hope ya’ll enjoy it just as much as I do!
Till next time, eat well and have fun doing it!
- 1 lb ground meat (any type, I used turkey)
- 1 medium cauliflower
- 1 c carrots (chopped)
- 1 medium onion (chopped)
- 1/2 c corn kernels (leave out if going strict paleo)
- 1/2 c peas
- 2 c Kale (chopped)
- 1 c sweet potato (chopped)
- 3-4 garlic gloves (minced)
- 1 c beef broth
- 1 tbsp parsley
- 1/2 tbsp oregano
- 1/2 tbsp basil
- 3-7 tbsp grassfed butter or ghee
- salt and pepper to taste
- Preheat oven to 375.
- Boil or steam cauliflower al dente. Put in strainer to drain excess water. Once cooled, squeeze extra water out using cheese cloth.
- Brown Meat and finely chop it. Add beef broth and spices and veggies. Reduce the broth. Taste to see if you need to add salt and pepper.
- Once broth is reduce to about 1/2 cup, transfer meat mixture to a casserole dish.
- Add cauliflower to food processor with butter and a dash of salt and pepper. Blend till you get a consistency of "mashed potato." Add to the top of the meat mixture in the casserole pan.
- Place in oven for 15-20 minutes or until the top is nicely browned around the edges.