Thursday, February 25, 2010

Shepherd's Pie

Sheperd's Pie seems to have been a staple meal in many homes and one that can be easily converted to Paleo by simply eliminating the mashed potatoes and instead, using mashed cauliflower (0r cauliflower "rice") for the topping. Below is a basic recipe, but you can add, delete or mix your own ingredients to suit your taste.

In a large skillet, brown 1-2 lbs of grassfed beef or bison (we are lucky to have a friend that shares his hunting meat with us, so I used ground venison!). Pour into a large bowl and set aside. In same skillet, sautee 1 chopped onion (or green onion), 1 chopped green bell pepper, 1-2 c mushrooms and 3 cloves of garlic until onions are translucent (I have also added chopped kale to this step).

Pour mixture into a baking casserole.
Take a whole head of cauliflower, roughly chop up to fit into a food processor and process until it has the consistency of rice or couscous. Pour into a large mixing bowl and set aside. Cook 2 slices of bacon in a skillet until done, place in blender to chop and pour into bowl with cauliflower. Add desired seasoning (I added coconut butter - not oil - paprika, garlic & onion powder and even some curry. Mix together thoroughly.**

Pour cauliflower mixture over beef mixture in casserole. Bake @ 350 degrees F for 30 minutes.

**You can also steam cauliflower until tender, put into food processor and add enough coconut milk and coconut butter (or almond milk and coconut butter) and spices to make a mashed consistency. It depends on what texture you like. Either one tastes great. Mess around with different spices to get different flavors. I do not add much salt to our foods, but you can add some sea salt for seasoning as well.


  1. Coconut Butter? I can't imagine, I have never heard of that. You buy it at Whole foods? Too bad we don't have a Whole Foods, or a coconut tree in Layton. :>) This looks delicious.

  2. I purchased my coconut butter in Southern Utah when we were down there, but I'm certain I have seen it @ Whole Foods and maybe even in Bountiful.
    You're right - we need a Whole Foods in Davis County (I'd certainly go for a coconut tree though!)

  3. OOOHHH!!! I always wondered how a sheperd's pie would look made this way. Looks YUMMY!!! I gotta try this!