Latest posts by Monique Nelson (see all)
- Health Summit Club – Mental Health & Mindset Virtual Summit - January 23, 2019
- Monique Nelson - September 5, 2018
- How To Drink More Water When You Don’t Like It - July 3, 2018
I have made this dish – or something very similar to it – for many, many years and was a classic staple in my household growing up. If you limit the beef and maximize the vegetables and use as much organic ingredients as possible, this is a comfort food that is actually packed with nutrition!
Even using the “premium” ingredients, it is relatively budget friendly. To make this meal last night (8 large servings) it cost less than $30…less than $3.75 per large serving of delicious, nutritious comfort food! Where I live, that is significantly less than a fast-food burger that leaves me feeling bloated and unfulfilled. NB: If burgers are cheaper where you live, potatoes probably are too and the costs associated with either meal will go down accordingly and relatively.
The other great perk of this dish is that it took about half an hour to prep all the veggies and get the dish together before popping it into the oven. At that point it did take an other half hour to cook, but I used that time to clean up the few dishes I had made and relax with a glass of wine before dinner. For those of you cooking for one, you can separate out the servings into individual containers (glass is best!) and you will end up with 8 great meals that take absolutely no time to prepare after the first night. How’s that for fast food!!!
I hope you enjoy this recipe for Shepherd’s Pie and leave your comments below to share what secret ingredients you add to your own versions!
- 1 lb extra lean organic ground beef
- 1 heaping tablespoon of minced garlic
- 1 – 2 tsp organic virgin coconut oil
- 1 bunch of fresh organic carrots (about 6 – 8), chopped
- 1 organic onion, chopped
- 1 cup organic frozen peas
- 1 small can of organic sweet kernel corn, rinced
- 1 medium can of organic creamed corn
- 6 medium sized organic Russet potatoes, peeled and boiled till tender
- 2 organic eggs
- Splash and Dash of: Almond Milk and Butter
- Parmesan (Optional)
- Heat oven to 350 degrees and have a (approx. 8″ x 13″) casserole baking dish ready.
- Add 1 tsp of coconut oil and the beef to a slightly pre-heated pan and sauté the onion until it is starting to turn transparent.
- Add the beef and brown the meat. It doesn’t need to be well done as this will be continuing to cook in the oven.
- If your pan is quite large, you can add the carrots, peas, small can of sweet kernel corn and garlic at this stage and eliminate the need for the 2nd tsp of coconut oil.
- If your pan is limited on size, transfer the meat and onions to a baking dish, add the remaining coconut oil and sauté the carrots and peas for about 3 minutes. Add the mixture to the baking dish.
- Spread the meat and veggie mixture out evenly and pour the medium can of creamed corn evenly over top. This adds moisture and a bit of delightful, creamy sweetness!
- In a large bowl, add the cooked potato pieces, the two raw eggs, and a splash and dash of almond milk and butter. The milk and butter will vary slightly based on your preference for creaminess in your mashed potatoes. I recommend starting small and adding as necessary.
- Use a hand blender to mash everything together into a light and smooth mash
- Plop big spoonfuls of mashed potatoes on top of the meat and veggie mixtures and then smooth it out evenly over the baking dish
- Optional: sprinkle some parmesan over the top!
- Bake at 350 for about 30 minutes. If you like a bit of a crispy potato topping, you can carefully let the broil brown up the topping. Keep a close eye on your dish as this will only at about 5 minutes.
- Chow down!
There is an unlimited amount of variations that you could add or switch within this recipe. The more vegetables and organic ingredients you use, the better! Here are some ideas for you:
- Replace the beef with organic lamb, or organic ground chicken or turkey
- Replace the Russet potatoes with sweet potatoes or yams, or do half and half
- Mash up some cauliflower or turnips with your potatoes. This is a fantastically sneaky way to get more vegetable content into a household of picky eaters!
- Add more root vegetables like parsnips or beets
- Play with herbs like oregano, thyme, rosemary or any of your other favorites
Get creative! Make this classic your own!
Nutritional Information taken from app developed by Edemam.