Friday, November 18, 2011

GAPS Shepherd's Pie

One of the best ways to keep your family happy at mealtimes when making drastic diet changes is to remake old favorites.  This shepard’s pie is patterned after our old one, which was laden with grains.

I chose to use a roast instead of ground meat since we are finding a lot of uses to ground meat lately and I wanted to change it up.  The potatoes are replaced by cauliflower.  I would love to do smashed butternut squash, but my kids are not fans.  We stick to cauliflower, but call it potatoes.  This confuses the kids a bit when I say that potatoes are not on the diet, but these special ones are, but it gets them to eat the food easier.

This dish saves well and freezes well and is easy to make in large batches. Sometimes I change it up by adding green beans or tomatoes or cheese on top, but this is our basic standby recipe with all those things I typically have on hand (sometimes I have to leave out the peppers).  It is also easy to make it really heavy on your faves and lighter on the not-so-faves.  Carrots seem to be most kid friendly.  I personally love onions.  Peas are nice on the GAPS diet because they are one of the few legal starches. 

I like to use a bone in roast so that the stock is extra flavorful. A nice flavorful stock is really important in this recipe.  Vegetables do bring a lot of flavor to the party, but the broth penetrates everything with meaty goodness.  Looking back, I used to make this recipe with a powdered soup base to get that flavor punch.  It is such a sad thing that bullion and powders have taking the place of such an incredible traditional food.  Once you get in the habit of making broth, you wonder why everybody doesn’t do it.  Speaking of, I just picked up a new crock pot this week, can’t wait to get another pot of stock going.

2-3 pound roast
6 cups water
1 bay leaf
2 teaspoons salt

2 heads cauliflower
1/3 cup beef stock (from the meat pot)
½ cup butter
1 clove garlic
1 teaspoon salt

2 tablespoons coconut oil or tallow
1-2 onions, chopped
8 carrots, peeled and chopped
1-2 peppers, chopped
1 teaspoon salt
2 tablespoons white bean flour
2 cups beef stock (from the meat pot)
Freshly ground black pepper
1 cup frozen peas
¼ cup fresh parsley, chopped

1 teaspoon sweet paprika
1 tablespoon fresh parsley leaves, chopped

Boil roast for three to four hours in six cups of water, one bay leaf and two teaspoons salt.  Cut cauliflower into large, even pieces.  Place in a pot with 1/3 cup beef stock, cover and simmer on medium low heat for 25 minutes. Meanwhile, heat a large fry pan on medium high add oil and onions, cook for five minutes or until they begin to brown.  Add carrots, bell peppers and one teaspoon salt, turn heat down to medium low and simmer for ten minutes.  Sprinkle flour over vegetables and cook for two minutes, then mix in two cups stock. Thicken gravy 1 minute. Add black pepper, peas and meat to vegetables. Stir in parsley, reserving some to garnish the top then, check for seasoning and salt to taste. Remove cauliflower from pot with slotted spoon and place in a blender or food processor with one teaspoon salt and ½ cup butter.  Pulse until broken up and grind briefly to make mostly smooth.  Fill a large casserole dish with meat and vegetable mixture. Spoon cauliflower mash over meat evenly. Sprinkle with paprika and parsley and serve.

1 comment:

  1. This looks great! A month or so ago, I did something similar by using a leftover meatloaf loaded with veggies, then added a little stock, peas, and tomato paste. Then I topped it with mashed cauliflower. I loved it but my kids didn't...oh well...more for me!


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