Karen Rose Tank, MS-Integrative Nutrition, Health & Diabetes Coach

Paleo Shepherd’s Pie, low-carb – with vegan option


Prep Time

30 minutes

Cooking Time

30 minutes

Yields

8-12 servings

Ingredients

.       2 tablespoons olive oil or coconut oil

.       1 large onion, diced

.       5 cloves garlic, minced

.       1 pound turkey or pork bacon, (nitrite andnitrate-free) cut into ½-inch slices

.       2 cups diced carrots

.       2 cups diced celery

.       1 medium zucchini, chopped

.       10 mushrooms, sliced

.       1 pound organic grass fed ground beef or turkey

.       ½ teaspoon salt

.       ½ teaspoon dulse flakes - (Sea vegetable for added flavor and minerals)

.       1 teaspoon ground black pepper

.       ½ teaspoon plus smoked paprika

.       1 cup chicken broth

.       1 small can tomato paste

Topping

.       2 large heads cauliflower, trimmed, chopped andsteamed until very soft

.       2 tablespoons olive oil

.       

Vegan option

  • 1, 15 ounce can of chickpeas or other preferredbeans/lentils (drained) to replace the ground meat
  • 10 additional mushrooms, sliced PLUS 1 additional tablespoon coconut oil PLUS Liquid Smoke used sparingly to replace the bacon
  • 1 cup vegetable broth to replace the chicken broth

Directions

1.    Heat olive or coconut oil in a very large pot

2.    Sauté onion for 15 minutes until soft. Add garlic.

3.    Add bacon pieces to pan and sauté until cooked, about10 minutes

4.    Add carrots, celery, zucchini and mushrooms to pan andsauté in bacon fat for 10 minutes until soft

5.    Add ground meat to pan and sauté until brown, just afew minutes

6.    Season with salt, pepper, dulse flakes and smokedpaprika

7.    Add chicken broth and cook down broth until 60%evaporated

8.    Place cauliflower in food processor and puree with olive oil until smooth

9.    Pour ground meat mixture into a 9 x 13 inch baking dish

10.  Pour mashed cauliflower over beef mixture

11.  Top withsprinkling of smoked paprika

12.  Bake at 350° for 30 minutes (or 400 for 20 minutes)

13.  Serve

Credit

Adapted from Elana's Pantry - only the Paleo version.. not the vegan version

http://elanaspantry.com/recipes/paleo-shepherds-pie/‬‬