Shepherd\’s Pie

Put chopped cauliflower and parsnips in a large pan of water and boil until both are soft (like you would when you’re making mashed potatoes).

Meanwhile, preheat the oven to 400 deg. Warm the olive oil in a large pan over medium heat, add ground meat and cook until browned nicely.

When meat is brown, add fresh herbs. Stir for a minute or so, then add onions and carrots. Stir and let cook for 2-3 minutes or until onions start to get soft. The goal is to reach a minced consistency.

When parsnips and cauliflower are soft, place in colander and leave in sink or over pan to drain thoroughly.

Add aminos (or sauce) and stir, then tomato puree, stir until well combined. Splash a few good glugs of red wine (maybe 1/3-1/2 cup?) and let sweat for 3-4 minutes. Add chicken stock, stir. Turn heat down to low and let sit while you finish the mash.

Put parsnip and cauliflower mixture in a blender, food processor, or large bowl. Add butter, milk, salt, pepper, and garlic. Blend until light and fluffy.

Fill large pie pan or casserole dish with meat mixture, about 2″ high (we usually have more than fits in our pan, so I make two small “to go” ones with the extra). Cover meat with mash (about 1″ thick, usually) and smooth nicely. Sprinkle a generous amount of grated parmesan on top (optional).

Put in 400* oven for 18-20 minutes or until top is golden brown and a savory delicious comfort food smell fills the room.

prep time:
cook time:5 min
ready in:
  • Filling: 2 pounds ground beef (or lamb)
  • 2 Tbsp EV Olive Oil (or Coconut Oil)
  • 1 Tbsp Fresh minced Rosemary, 1 Tbsp Fresh minced Thyme, 1 carrot - grated or minced, 1 onion - grated or minced
  • 1.5 Tbsps Coconut Aminos or Worcestershire Sauce, 1 small can tomato paste, 1/2 c Red Wine, 1/4 c Chicken Stock
  • Cauliflower Mash: 1 head cauliflower, cut into small pieces
  • 2 parsnips, cubed
  • 3 Tbsps coconut butter, 1/4 c coconut milk
  • 2 tsp granulated garlic
  • salt & pepper, to taste
  • Parmesan cheese, grated (optional)