Low Carb Monday – Cauliflower Shepherd’s Pie

Prep Time : 15 min

Cook Time : 35 min

Ready Time : 50 min

Servings

Ingredients for Low Carb Shepherd’s Pie

• 1 lb of grass fed beef
• 1 onion chopped or 1 cup of green onions chopped
• 2 tablespoons XCT oil, or olive oil
• fennel seeds (optional)
• 1 head of cauliflower cut into florets
• 2 carrots diced
• 2 celery ribs diced
• 2 cloves of garlic – omit if you are bulletproof
• 3 tablespoons of ghee or grassfed butter
• salt and pepper
• 1/2 – 1/4 cup of beef broth (bone broth prefered)
• fresh rosemary
• 5 tablespoons Muir Glen brand organic tomato sauce (yes, it really does taste better) – optional 
• 1 cup of peas defrosted and drained (optional)
• 2 tablespoons chopped parsley
• 1/2 cup of shredded cheese (optional)- I use veggie cheese that’s made a tapioca and a little bit of potato.
• 2 Tablespoons of coconut cream (the thick stuff 😉  – optional

*Fit tip This is the non dairy version of cheese I use from time to time.

The shredded cheese that they offer seems to have a different flavor and mouth feel.  For that reason I buy the sliced cheese.  I keep the cheese in a block and shred it for recipes.  I use about HALF of what the recipe calls for.  It melts well and reheat amazing!

Directions

Preheat oven to 400 degrees.

1. In a pan, cook the chopped onions, celery, and carrots in your choice of oil. Cook until vegetables are tender (3-5 minutes) Add in the ground beef and sprinkle on a liberal amount of fennel seeds. Cook the beef on medium low until browned.  The sauce should thicken a little while cooking. Add beef broth to keep the mixture moist while cooking.  Start with a small amount first, adding more if necessary.

2. Add the ketchup or tomato paste (if using), parsley and season with salt and pepper. Let simmer while you prepare the cauliflower topping.

3. Steam cauliflower, drain and allow the extra moisture to drain out.  Then mix in ghee (or butter), salt & freshly ground pepper to taste. You can mash these by hand or use a food processor for an extra smooth texture.  Set aside your faux mashed potatoes.

4. In an oven safe baking dish, spoon in the beef, peas, and carrots 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 seasoning on top of the cauliflower crust.

6. Bake in the oven at 400 degrees for 30-35 minutes until browned on the top.

Enjoy!