DIARY OF A CHEF AT HOME
a collection of holistic nutrition tips & tricks, plus many of Food on the Table's favourite recipes
One of my favorite meals growing up was Shepherd's Pie. It was one of the few dishes that my dad prepared and being of French Canadian decent we called it Paté Chinois (Chinese Pie).
It truly is a comfort food with the flavorful bottom layer of ground beef and veggies topped with creamy mashed potatoes...and of course la pièce de résistance, the gooey and somewhat crispy layer of cheese to complete this heavenly dish :)
As much as I love eating this divine food combo together, I do find that it's a bit rich and heavy for me, often leaving me feeling heavy & bloated.
This recipe is a slight modification on this old time classic, everything is the same except I've replaced the mashed potatoes with the lighter & fluffier mashed cauliflower. This ain't yo papa's shephard's pie but it's a damn good version! AND....it's a very simple and quick dish to prepare, it also freezes very well so you can make a big batch, eat your share and freeze the rest for another quick and delicious dinner on a night when you just don't feel like cooking.
1 head of cauliflower, cut into small florets
1 Tbsp butter
1/4 cup milk or milk substitute
1 clove of garlic, finely chopped
1/2 tsp paprika
salt & pepper
2 Tbsp cooking oil
1lb ground beef or turkey
1 small red onion, thinly sliced
2 sticks of celery, thinly sliced
1 carrot, chopped
3 cloves of garlic, finely chopped
1 cup fresh or frozen peas & corn
1 small can diced tomatoes
1 tbsp brown rice flour (or thickener)
1 bay leaf
1 Tbsp dry thyme
1 Tbsp dry oregano
Salt & Pepper to taste
Grated Cheese for topping (I like to use L'Ancentre Medium Cheddar)
Preheat oven to 350'F. In a large pot steam cauliflower florets until soft. Cool for 5 minutes then place cauliflower into a food processor, add butter, milk, paprika, s&p. Process until smooth and set aside.
Heat oil in a large skillet on medium to high heat. Saute onions, celery, carrot & bay leaf until soft, add ground beef, stir mixture together and cook until meat is brown. Add diced tomatoes, peas, corn, garlic, thyme, oregano, salt & pepper, turn heat to medium and cook for 10-12 minutes stirring occasionally. In a small bowl mix flour with 2 Tbsp of cold water, mix well, then stir into beef mixture. Turn heat up to med-high and cook for another 2 minutes or until you see your mixture thicken. Turn heat off.
In a 10"x6" baking dish, pour beef mixture evenly on the bottom. Next, add the cauliflower mash spreading evenly on top of the meat. Sprinkle cheese on top of the cauliflower mash.
Place dish in oven and bake for 15 minutes. If you'd like to brown the cheese turn heat to broil for 2-3 minutes or until cheese is bubbling. Watch carefully. *PLEASE DO NOT BROIL IF FOOD IS IN A GLASS DISH!!!*
Remove from oven, cool for a few minutes and enjoy this belly warming dish!
One of my great joys in life is cooking! As a Registered Holistic Nutritionist (RHN) & food lover I continue to explore the balance between healthy, traditional food preparation and tasty dishes.
Check out my new COOKBOOK! Planting Seeds of Nourishment with over 40 whole-foods based recipes and tons of nutrition info!