Tuesday, October 11, 2011

Beefy Sheppard's Pie

This dish turned out so so good!

Beefy Sheppard’s Pie
1 lb ground beef
3 carrots
2 medium zucchini
1 C Peas (if you do them. If not, sub in whatever veggies you like.)
2 C Beef (or chicken) stock
1 Head Cauliflower
4 Tbsp GF Butter
Onion powder
3 Tbsp Arrowroot Powder
4 Tbsp cold water
Parsley Flakes
Cut down and steam cauliflower till very tender.  Add in 3 tbsp GF butter, salt and onion powder to taste, and mash with a potato masher or in the food processor.  Set aside to cool while you prepare the filling.
Brown ground beef in a large pan with onion powder (liberally ;)), salt and pepper to taste. (I did 2 lbs while I was at it, 1 for this and 1 to have for breakfasts this week.) While beef is browning, peel carrots. Dice carrots and zucchini into ½ inch pieces.

Once beef is cooked through remove from pan and set aside.  Add carrots and zucchini into pan with ¼ C of fat (I use avocado, but you could use coconut, olive, whatever you like). Allow zucchini to brown slightly before adding in beef stock. Place cover on pan and allow to cook about 5 minutes till carrots begin to soften. 
Mix together arrowroot powder and cold water in a small bowl, ensuring all the powder is dissolved.  Once carrots have softened, stir in arrowroot mixture and remove pan from heat.  Add in frozen peas and precooked beef and stir to combine. Pour prepared mixture into a medium casserole dish.  Take prepared cauliflower mixture and dollop on top and flatten onto filling. (I used the edge of the serving spoon to make impressions on cauliflower for presentation purposes.) Take remaining Tbsp of GF butter and break it up into small pieces to scatter over cauliflower mix. This will give you the crispy, golden brown crust on top.  Sprinkle parsley flakes on top.

Place pie into a preheated 350 oven for 30-40 minutes till it is heated through and bubbly.  I turned the broiler on low for 5 additional minutes to get a nice golden brown on the top. 

Couple notes from this dish:
1)Peas are one of those grey are type foods. We had some from our garden that we flash froze, and because I have not noticed any negative from them on our bodies, we are going to use them. I probably would not choose to buy them at this point in our Paleo-journey, but I am going to use up what I have.  You can substitute another veggie. This recipe is very versatile, and a great way to use up the last couple random items that remain in the crisper!
2)I mention quite a bit on my facebook how I prep for breakfasts while I make dinner. This was a perfect time to do this! Instead of just cooking 1lb of beef for this recipe, I did 2lbs. I cut up extra zucchini while I was chopping, and then mixed the two extras together. This will make a great omelet filling for breakfast this week. This is vital to my schedule because my husband has to leave the house at 4:20am to get to work on time!!


  1. hi there. i would love to print out your recipes...is there a way to do that easily here (like on paleowod...just the push of a button required)? am i just missing it? LOVE your site. thanks so much.

  2. Hi Michawn, I'm so glad you like my recipes. I don't have a print button. I think the easiest option would be to copy and paste. I am going to work on it tonight after I get my babies to bed and see if I can get something together! I'll let you know if I can figure something out!

  3. I cannot wait to try this recipe! Also, I would totally love it if you could allow for a print recipe option. Right now, I just go back and forth from my kitchen to the computer to check the recipe to make sure I'm doing it right. :-)

  4. Anna mrsespinoza0304@yahoo.comOctober 22, 2011 at 10:28 PM

    This recipe was AWESOME!!! I used a 9 x 13 inch pan and I think I should have used a smaller one to work with the ingredients amounts you showed, but it still tasted great...we had it for lunch, dinner, and lunch again the next day and it seemed like it just tasted better each time! Thank you so much for all your ideas!!! You should make an e-book of all your recipes and sell it on your site. There are so many of ur recipes that I want to try! :-) Btw, where do you purchase your avocado oil?

  5. So glad you liked it. This is the avocado oil I use... reasonable price and great taste! http://www.amazon.com/San-Lucas-Massimo-Gusto-Avocado/dp/B00551COSU/ref=sr_1_9?ie=UTF8&qid=1319386744&sr=8-9