Since I’m following Tim Ferriss ‘s“The 4 Hour Body Diet,” and taking The 4 Hour Body supplements I decided to get creative and try some of the recipes that go with this slow carb diet. This shepard’s pie recipes was awesome! I was full with one serving and I didn’t feel any spikes in my blood sugar levels.
Here is the original recipe I used with some minor changes I made to my own version (which is listed in red)
- Prep Time : 15 min
- Cook Time : 35 min
- Ready Time : 50 min
- 1 lb ground lamb or extra lean ground beef
- 1 chopped onion
- macadamia oil (or olive oil)
- fennel seeds
- 1 large can garbanzo beans
- 1 can butter beans
- 3 small pats of butter
- salt and pepper
- fresh rosemary
- 5 tablespoons Muir Glen brand organic tomato sauce (yes, it really does taste better)
- 1 cup canned LeSeur brand peas
- Trader Joes brand corn
- Montreal steak spice
- oven at 375 deg
1. In a pan, cook the chopped onion in the oil. Add the ground lamb (beef) and sprinkle on a liberal amount of fennel seeds. Cook the ground lamb until browned.
2. Boil the garbanzo beans and butter beans together. Cook until softened. Drain the water away and add the beans to the food processor. Process until smooth. Mix in 3 small pats of butter, salt & freshly ground pepper to taste. Set aside your faux mashed potatoes. I used steamed cauliflower from Trader Joe’s which I chopped really fine (to a mash) in the food processor.
3. In the pan with the ground lamb, add some fresh rosemary, the tomato sauce, peas, and corn. Simmer a few minutes (3-5 minutes) until the sauce is cooked down and a little thicker.
4. In an oven safe baking dish, spoon in the lamb peas corn mixture. Smooth the mixture out in the dish. Add the faux mashed potatoes on top and smooth it over so the faux potatoes make a ‘potato top crust’.
5. Sprinkle on a good amount of Montreal steak spice on top of the potato crust. 6. Bake in the oven at 375 degrees for 30-35 minutes until browned on the top.
I used the cauliflower instead of the beans for a low carb version. While it tasted excellent, I might try using 1/2 a cup of beans mixed in with the cauliflower next time I make it. “The 4 Hour Body” recipes can be found scattered across the web. I will be testing them out over time and posting them on the site so keep reading!!! Don’t forget to share them with your friends and family using the blue tool bar at the bottom of the page to tweet, email, facebook and print them!