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Paleo Shepard’s Pie

August 3, 2011

I love Shepard’s pie and this recipe is great. I love the use of pumpkin and sweet potato which is not only better for you but much more flavourful than white potatoes. Very hearty meal and makes great leftovers. Although not pictured above, this would go great with Loren Cordain’s “Signature Salad”. 🙂

Ingredients
1lb grass fed ground beef
2-3 tbsp avocado or coconut oil (olive oil is good too)
1 onion finely chopped
3 garlic cloves finely chopped
1 cup cauliflower “rice” (actually original recipe – can’t remember the source, called for finely chopped cabbage but I wasn’t feeling like cabbage so did cauliflower instead)
1 can of green peas
1 cup chopped carrots
1 cup cremini mushrooms chopped
28oz can diced tomatoes
Sage
Mixed Italian herbs
Thyme
Basil
Ground Cumin (small amount)
Cinnamon (small amount)
Salt and Pepper (I actually used 1tbsp tamari instead of salt)

2 cups cooked pumpkin
1 medium sized sweet potato
1/4 cup coconut milk
2tsp of honey (or maple syrup)

** Before you start: cut the small cooking pumpkin in half, clean out the pulp and seeds and add 1 tbsp coconut oil, and cinnamon and pepper in the centre. Poke a hole in the bottom and place in an oven safe container with about 1-2 cups of water. Bake for at least 1 hour at 350 degrees F until soft.

Then, brown the ground beef in a pan with 1tbsp of the oil and add the onion and garlic. Cook until meat is done and onion is translucent. When the meat is cooked add the seasoning to taste. Next add the diced tomato, cauliflower rice, mushrooms and carrots. Leave to simmer for about 20 minutes and then add the canned peas.

While the above is simmering peel and cut up the sweet potato and boil in a pot of water until done. I then drained the water and put the cooked sweet potato in my food processor. When the pumpkin was cooked I removed it from the oven and scooped out the cooked meat. I added it to the food processor with some coconut milk (1/4 cup), coconut oil (1 tbsp) and a dab of honey. I also add a little more ground pepper. I only had to pulse it a few times and I had lovely whipped mashed pumpkin/sweet potato.

When the minced meat finished simmering and the peas had been added, I separated the mixture into 3 oven proof dishes (I actually used 3 meatloaf pans), spreading the pumpkin/sweet potato mash evenly over the top of each. I placed the oven safe dishes back into the oven to bake at 350 F until the pumpkin was slightly browned on top (30 minutes), and some of the excess liquid had boiled off.

This turned out really yummy! It was the perfect consistency – not too runny, and I really like the combination of spices!

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