Shepard’s Pie

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Veggies, meat, potatoes - who wouldnt love Shepards Pie?

St. Patrick’s Day is almost here – why not try your hand at some traditional Irish dishes? Shepard’s Pie is a delicious all-in-one kind of meal! I love casseroles for just that reason – meat and veggies together in one dish!

We choose to consume potatoes in small quantities as long as they are properly prepared. This means peeling – high levels of anti-nutrients are present near the outer surface. Potatoes have anti-nutrients to protect themselves when exposed to the light of day (they are normally safe and cosy underground), so it makes sense that the first line of defense is the skin. Glycoalkaloids are the culprits. Peeling the potatoes removes a large portion of glycoalkaloids, but smaller amounts are present the potato itself. This quantity should not present a problem for healthy individuals eating a grain-free or paleo/primal diet who have healthy guts. We don’t eat white potatoes on a regular basis (we prefer sweet), but certain dishes call out for them and Shepard’s Pie is one of them!

Now some of you dedicated paleo adherents may take issue with the inclusion of peas, a legume. Legumes are said to cause issues in similar ways as grains, and if you have difficultly with them by all means leave them out. However, in the amount included here, they are essentially a garnish. And lets face it, peas are not soy!

Shepard’s Pie

Ingredients:

  • 1 large yellow onion, diced
  • 2 Tablespoon ghee or raw milk butter
  • 2 pounds of pastured ground beef
  • 4 carrots, peeled and diced
  • 1 cup of frozen peas, thawed
  • 1 cup of fresh or frozen green beans, sliced into 1 inch pieces
  • 2 teaspoons dried rosemary
  • 2 teaspoons dried thyme
  • 3 Tablespoons arrowroot
  • 1 cup homemade beef stock
  • 1 1/2 teaspoons sea salt, additional for the potatoes
  • 1/2 teaspoon freshly ground black pepper
  • 6-7 small yukon gold potatoes, pealed and cut into quarters

What to do:

Preheat the oven to 350 degrees.

Place the potatoes in a sauce pan and cover with cold water. Season the potatoes with about 1 teaspoon sea salt. Place the potatoes over medium high heat and bring to a boil. Allow the potatoes to boil for 15-20 minutes or until a knife easily pierces the flesh. Drain the potatoes and put them in a large bowl. Add one Tablespoon ghee or butter to the potatoes and mash the potatoes until they are a smooth consistency.

While the potatoes are boiling, heat 1 Tablespoon of ghee or butter in a large skillet. Add the onion and saute for 5 minutes. Add the ground beef and break it into small pieces with a spoon. When the meat is almost cooked through (minimal pink remaining) add in the peas, carrots, and green beans. Stir and cook for an additional 5 minutes. Sprinkle the thyme, rosemary, and arrowroot over them meat mixture and stir to combine. Pour in the beef stock and stir slowly, watching for the stock to thicken slightly. Remove from the heat and add the salt and pepper. Stir to combine and the pour the meat mixture into a 9 x 13 inch baking dish.

Smooth the potatoes over the meat mixture and place it in the oven for 45-50 minutes or until bubbling and browned around the edges.

Let the Shepard’s Pie rest for 5 -10 minutes before serving.

Yield 6 servings.

This recipe was shared at The Nourishing Gourmet.

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