Clean Sheppards Pie

Ingredients:

1 Head Cauliflower

1 8oz package White Mushrooms

1 bag frozen Green Peas

1 bag baby Carrots (can use 3 whole carrots) = 1 cup

2-3 Stalks of Celery

1 onion (red or white)

1 lb ground bison ( could also use lamb*, beef or turkey)

3 & 4 cloves Garlic, separated

1 Cup Beef Broth

1/2 cup unsweetened non-dariry milk (I like flax or cashew)

3 tbsp vegan butter (I love Miyoko’s European-Style Cultured Vegan Butter)

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Fresh Parsley & Thyme, Rosemary

Pantry Necessities: 2-3 tbsp Nutritional Yeast, 2 tbsp Tomato Paste, Coconut Oil, Salt & Pepper

How to:

Prepwork:

  1. Slice Celery & Carrots into smaller bits

  2. Wipe mushrooms clean with a cloth or paper-towel and dice into small bits.

  3. Dice onion.

  4. mince 4 cloves garlic, you can keep other 3 whole

  5. Break head of cauliflower into smaller florets and Steam until tender.

  6. Gather remaining ingredients and measure/prepare

ActiveWork:

  1. In a large saute pan, melt 1 tbsp coconut oil over medium-high heat. Brown your meat while breaking it up into smaller pieces. I use this device from pampered chef and its awesome but a wooden spoon works too.

  2. Remove the meat from the pan and leave the drippings and add 1 tbsp more coconut oil.

  3. Add the garlic, onions, carrots, celery and mushrooms. Cook until carrots are starting to tender ~5 minutes.

  4. Add the 1/2 bag of frozen peas and cook until heated. ~3 minutes.

  5. When the peas are heated then add 2 tbsp tomato paste, 1 tbsp thyme, 1 tbsp rosemary, salt and pepper. Mix to incorporate then add 1 cup beef broth and the ground meat. Bring the mixture to a simmer and allow it to simmer for 10-15 minutes allowing the liquid to thicken.

  6. When the veggies are simmering it’s time to make your mash topping. Combine in a food processor cooked Cauliflower florets, 1/2 cup unsweetened dairy milk, 3 Tbsp vegan butter, 3 cloves of garlic, 2 tbsp nutritional yeast.

  7. In a coconut oil greased 9x13 casserole or roasting dish, layer your beef and veggie mixture on the bottom and pour mashed cauliflower on-top. Be sure to smooth the cauliflower out for even coverage. Bake at 375-400 degrees for 30 minutes. *make sure you check on it often to make sure the top doesn’t brown too much.

    That’s It!

Some Fun Facts about Sheppards Pie, also know as Cottage Pie

This British and Irish dish began sometime in the1800’s when poorer populations (those who lived in cottages) began incorporating potatoes every meal. This combination was thought of as a way to extend households dollars and re-invent leftovers into a new meal so husbands and kids wouldn’t refuse eating them (kinda like how we do).

Originally featuring minced meat or lamb and mutton (sheep). The meat was simmered in a gravy of onions and vegetables and topped with mashed potatoes that gave it a crust.

In the UK the dish is usually called "cottage pie" if it is made with beef. And if it’s made with lamb, its deemed "shepherd's pie" (because a shepherd looks after sheep).

SO…..I guess I should change the name of this meal to American pie or Farmers Pie? I say American because Bison used to roam free in America, unherded. Unlike sheep that need shepherd to guide them. Or perhaps Farmers pie because that’s what we have her now.

Sources:

http://irishnobleman.com/what-is-shepherds-pie-and-where-did-it-come-from/

https://simple.wikipedia.org/wiki/Cottage_pie

Detox ApprovedMarion Horancauliflower, mushrooms, peas, bison, mashed cauliflower, dairy free, nutritional yeastComment