Shepherd’s Pie

Shepherd’s Pie

 

Shepherd’s Pie

This Shepherd’s Pie recipe is a great healthy substitute for traditional variations made with white potato.

Shepherd’s pie is a classic hearty British dish, but using sweet potato puts a healthy spin on it as it lowers the overall Glycaemic Index of this meal.

Grass-fed beef mince is incredibly nutritious and is high in protein which is vital for growth and development. Red meat is one of the best ways to get your iron and zinc needs and provides you with nine essential micronutrients. Beef is an amazing source of Vitamin B12 which is vital for the functioning of your nervous system and B group vitamins that help you produce energy from food.

Not only does it make food tasty, garlic contains a large variety of essential micronutrients that keep your insides happy. Garlic is an excellent source of Manganese and Vitamin B6 and does wonders for your immune system.

Celery provides us with antioxidants as well as can act as a diuretic to reduce bloating. Celery has a really high percentage of water and is perfect for rehydrating – nature’s electrolytes.  Carrots are extremely high in antioxidants and are a vital source of carotenoids for the human body. By eating carrots, the main compound beta-carotene is converted by the body into Vitamin A which helps keep your skin healthy. Carrots are also beneficial in keeping the alkaline/acid balance in your body. Healthy hair, skin and nails are just a few of the amazing benefits of adding carrots into your daily diet.

Green peas are full of micronutrients – Calcium, Copper, Iron and Zinc are just a few. Green peas are lower in calories than other members of the legume family such as beans. Green beans provide the fibre to the Shepard’s Pie to help keep your gut movements regular and keep gut bacteria healthy.

Although most Shepards Pie recipes are made from creamy, fluffy white potato mash, this recipe gives you all the creaminess of traditional Shepard’s Pie but with the added nutrients of fibre and vitamin A from sweet potato.

When cooking with sweet potato I always ensure I accompany it with a source of fat to help assist with the Vitamin A absorption. I usually use Ghee but grass-fed butter or some coconut oil will be fine too.

There you have it – the ultimate cosy, comforting dinner. If you loved this Shepards Pie recipe then I recommend trying my High Protein Sweet Potato Skins.

Serves: 8

Shepard’s Pie Ingredients

  • 1kg beef mince
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 can tomato paste
  • 1 zucchinis, diced
  • 2 celery stalks, diced
  • 2 carrots, chopped
  • 500g of frozen peas
  • 2 tbsp balsamic vinegar
  • 1 tbsp rosemary
  • 4 large sweet potatoes, quartered and skin-on
  • ½ cup coconut milk
  • 1 tbsp ghee or butter
  • sea salt and pepper to taste

 

Shepard’s Pie Method

  1. Steam the sweet potatoes and allow them to cool.
  2. Heat the butter in a large frying pan, add the garlic and cook the beef until browned.
  3. Once the meat is browned, transfer it to a plate, and cook the onions, carrots, zucchini and celery until the veggies are soft.
  4. Add the meat back to the pan, stir in the tomato paste, balsamic vinegar, rosemary, salt and pepper.
  5. Cook until all of the excess liquid has cooked off, then stir in the peas. Pour the meat mixture into a large baking dish – I used a 22×33 cm Neoflam ceramic dish.
  6. Preheat the oven to 180 C.
  7. In a large bowl, mash together the sweet potatoes with the coconut milk, butter, salt and pepper and spread on top of the meat mixture.
  8. Bake the shepherd’s pie for 20 minutes, or until the sides are bubbling.

HOT TIP: This is a dish, which you can freeze, store and heat up whenever you want a quick meal.

For more delicious and lean recipes like this, take a look at my Lean Body Formula program.

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8 Responses to Shepherd’s Pie

  1. hi Nik! this is such a good dish!
    can i replace the coconut milk for something else? and also, what about if i use butternut pumpkin instead of the sweet potatoes?

    • Hi Melissa,
      Sure can! 🙂
      I suppose you could use cow’s milk, Greek yogurt, 2-3 tablespoons of olive oil, coconut oil or organic ghee (butter).
      You don’t need much, just to get the consistency of the mash right.
      Instead of mashing, I’ve been blending the sweet potatoes in my Vitamix blender, and I get a perfect creamy consistency every time.

  2. Hi Nik. Just checking you keep the potato skin on when mashing? Or do you remove before this step? Thanks

      • I keep the skin because it’s full of nutrients. Just make sure you scrub it well first. And instead of mashing with a fork I put it in a food processor so it becomes nice and smooth. 🙂

    • Priscilla, I keep the skin because it’s full of nutrients. Just make sure you scrub it well first. And instead of mashing with a fork I put it in a food processor so it becomes nice and smooth. 🙂

  3. This is fantastic with kangaroo mince too which is superlean, sustainable and available from the supremarket for around $9-10 per kg.

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