A Little About The Recipe: Healthy Whole30 Shepherd’s Pie
Healthy Whole30 Shepherd’s Pie! Yummy!
Hailing from England as we do, there are certain comfort foods Carl and I grew up with, bangers and mash, fish and chips, corned beef hash and, of course, the pie range. The pies in question being shepherd’s pie, cottage pie, fisherman’s pie, and I think there are Dad’s everywhere as well who would include steak and kidney pie, steak and ale, beef and veg pie and let’s not forget the Christmas time favourite of… the pork pie.
In my desire to recreate some, at least the ones I liked anyway, of these comfort foods in a more tummy-friendly fashion, I have, over time, experimented. However, this particular home favourite wasn’t so much experimentation as instant success – let me blow my own trumpet here! Toot, toot! I made it once, and we loved it so much we haven’t changed a thing since the first time.
Don’t Be Intimidated!
Healthy Whole30 Shepherd’s Pie comes with a whole load of ingredients that I know puts many people off before starting. Please don’t let it. Most of these ingredients are herbs. Keep you half teaspoon or teaspoon at the ready, then plunge and tip. You’ll be done in no time with a super tasty pie at the ready.
Add Cheese Or Not To Add Cheese?
The nutritional values have been calculated without a cheese topping. Because this Shepherd’s Pie was initially intended as a paleo-ish/whole30 recipe, the cheese is a no-no due to the massive amount of lactose-intolerant people out there. If you want, please add some cheese to the top just before placing the pie in the oven; this is the perfect amount of time for perfectly browned cheese. Just keep in mind, for keto and Atkins’ dieters that I calculated the nutritional values without any cheese.
I Recommend This For Healthy Whole30 Shepherd’s Pie
At its conception, Healthy Whole30 Shepherd’s Pie was made to be paleo-ish/whole30. The presence of white vinegar acts to replace Worcestershire sauce and does not comply with paleo rules. To comply with paleo rules, simply remove this ingredient during cooking. The difference in taste will be minimal. Other than that, this recipe is perfectly acceptable for those who eat paleo-ish and for those participating in a whole30 month.
Comfort food, while being comforting, tends to be heavy. I often add something nice and light to balance it. Apple and Tomato Courgette Boats or Paleo Avocado and Red Bell Pepper Salad with Bilberries are both good choices and compliant with paleo and whole30 diets.
A day that includes Healthy Whole30 Shepherd’s Pie has a nice range of foods to keep your tummy full and happy.
|For Women||For Men|
|18.1g net carbs||24g net carbs|
|94g protein||125g protein|
|115g fat||155g fat|
|1522 kcal||2036 kcal|
For this day:
- 4 X Paleo Cloud Bread
- 2 X medium bacon rashers
- Simple Weeknight Fried Pork Chops
- 3 x fried eggs (approx 44g each)
- Healthy Whole30 Shepherd’s Pie (without cheese, if )
- Paleo Simple Roasted Broccoli
The manly extras to provide those few more grams and calories are:
- Keto Prawn Cocktail with Marie Rose Sauce
- 1 plum tomato (approx60g)
- 1 medium boiled egg (approx 44g)
As always, the eggs and bacon used are the medium-sized, but it’s not going to destroy your ketosis to use the large ones.
Atkins’ Diet Revolution
At 15g total carbs, this is a recipe for slightly further into the ongoing weight loss phase, but you can use it within a few weeks of finishing your induction week. It has a nice amount of veggies in it already, so variety is key. Add in Paleo Simple Roasted Broccoli can look at increasing the day’s protein content as a priority. I would think about the Zero Carb Simple Chicken Drumsticks for lunch, and some scrambled eggs for breakfast to even out the day and keep your total carbs below 25g.
And Here It Is Healthy Whole30 Shepherd’s Pie
Healthy Whole30 Shepherd’s Pie
For the Mince
- 500 g lamb mince (1lb)
- 100 g courgette/zucchini (3.5oz)
- 50 g broccoli florets (1.7oz)
- 115 g fennel (1/2 medium fennel)
- 125 mls chicken stock (1/2 cup)
- 2 tbsp coconut flour
- 2 tbsp tomato puree
- 1/2 tbsp duck fat
- 1/2 tbsp white vinegar
- 2 cloves garlic
- 2 tsp dried parsley
- 1 tsp dried rosemary
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/2 tsp black pepper
For the Topping
- 500 g cauliflower florets (1lb)
- 3 tbsp ghee
- 60 ml coconut cream (1/4 cup)
- 1/2 tsp salt
- 1/4 tsp black pepper
- Finely chop the fennel, the broccoli, the courgette and the cauliflower.
- Pre-heat a fan-assisted oven to 200 deg C (400 deg F).
- Put a saucepan of water on to boil.
- Add the broccoli florets and cook for about 10 mins.
- Meanwhile, in a frying pan over a medium-high heat, melt the duck fat.
- Add the fennel to the frying pan and fry till soft, about 5-10 mins.
- Add the ground lamb to the frying pan and fry until browned.
- When the broccoli is soft, use a slotted spoon and remove the broccoli florets. Keep the boiled water on the hob and immediately add the cauliflower to boil for about 15 mins.
- Add the broccoli to the frying pan with the fennel and mince along with the courgette. Add the coconut flour and stir in.
- Add all the remaining ingredients for the meat, the parsley, rosemary, thyme, salt, black pepper, white vinegar, garlic cloves, tomato puree and chicken stock and stir in.
- Add the meat to a 23cm x 23cm (9inch by 9inch) casserole dish and smooth into one even layer.
- When the cauliflower is soft. Pour out the water and add the cauliflower back into the saucepan onto the heat stirring often. this will help to evaporate any excess water, but be careful the cauliflower does not burn. Remove from the heat after a minute or sooner.
- Allow the cauliflower to cool a little before pouring it into a food processor. Add the butter, salt, pepper and coconut cream. Blitz until smooth.
- Pour the cauliflower mix on top of the mince and use a spoon or spatula to smooth into one layer covering the mince.Place in the centre of the oven for 20 – 25 mins.
- If you want to add cheese, sprinkle it over the cauliflower mash about 10 mins from the end.