Recipe #20: Shepherd’s Pie (AIP)
I am home all day today, without a car. It’s in the shop for a couple of days. This gives me a good opportunity to make some food, without anyone else at home, without distractions.
As you know, I like to share recipes that my family likes. Few of them are my own recipes; I’m simply sharing the recipe and giving you our feedback.
This recipe is one of the first ones that I used when I transitioned to the Autoimmune Protocol (AIP). I would make it just for myself and use it for my breakfasts for the entire week. Heating something up is a lot easier than cooking in the mornings.
Besides being convenient, I like that this recipe has several different veggies in it, plus broth, plus grass-fed beef. It uses a lot of seasoning, and I think it’s very flavorful. The only thing I don’t like about it is prepping the cauliflower. It’s not hard, but I have a mental block when it comes to cauliflower. Taking it out of the wrapping, cutting all of the leaves and stem off, steaming it, and putting it in the processor just seems like a big pain in the butt. Once I do it, it’s no big deal, but for some reason, I dread it.
Here are the ingredients:
- 1.5lbs ground lamb (or beef)
- 1 onion, chopped
- 0.5 lbs. cremini mushrooms, peeled and coarsely chopped
- 3 medium carrots, peeled and diced
- 3 stalks celery, diced
- 3 cloves garlic, minced
- 1 cup chicken or beef broth
- 1 tsp. salt
- 1 tsp. pepper
- 1 tsp. dried thyme
- 1 tsp. dried oregano
- 2 tsp. fresh rosemary (or 1 tsp. dried)
- 1 Tbsp. Worcestershire sauce or coconut aminos (optional)
- 2 heads cauliflower, steamed until very soft
- 2 tbsp. olive oil (or butter or ghee)
- coconut oil (or fat of choice)
The other veggies are supposed to be chopped. I was feeling pretty darn good about my knife skills today! I’ve come a long way in three years and three months. When I don’t feel like chopping (like in the past when I was REALLY slow at it), I’ll just throw the carrots, celery, and mushrooms in the food processor. It shreds the veggies up into tiny, fine pieces, which doesn’t make as nice of a finished dish, but if you’re feeling lazy, or just in hurry, it can speed things up.
I modify this recipe a little. Garlic makes me feel bad, so I left that out. I also left out the mushrooms, but that’s only because mine had gone bad in the refrigerator. Oops. I replaced the olive oil in the cauliflower with coconut oil, because I prefer not put olive oil in the oven for so long when coconut oil works just as well. Olive oil is more easily damaged by heat than coconut oil. I also only used one head of cauliflower. That’s partly because I only had one head in the refrigerator, and partly because it’s hard to fit two heads of cauliflower in my steamer basket.
I used coconut aminos rather than Worcestershire sauce. I also used an 8″ x 8″ dish, simply because I have a lid for it. I don’t have a lid for my 11″ x 7.5″ pan that is called for. I figured the smaller dish would work better with my single head of cauliflower, too.
I have made this recipe for my family a few times. The kids like it, and they eat a lot of it when we have it for dinner. They’re pretty easy to please most of the time, as long as I don’t make the same thing too often. My husband, on the other hand, is not so easy to please. He is not a fan of this recipe. It isn’t the taste that bothers him (he won’t even try it); it’s the celery. He hates celery. It’s a texture thing for him. He won’t eat onions either. He also doesn’t like cauliflower. He will eat a more traditional version of shepherd’s pie if I leave out the vegetables that he doesn’t like.
Tradition shepherd’s pie uses potatoes instead of cauliflower. I use this recipe with cauliflower because I avoid all nightshade vegetables, potatoes included. They are a common trigger for people with autoimmune disease, especially rheumatoid arthritis. I don’t notice any issues if I just eat a tiny bit, but if I eat too much, I feel achy and lethargic. Even though I don’t notice a change if I eat a small amount, I still avoid it altogether, because my body is still reacting to it. It’s still causing an inflammatory response in my body.
Here is the link to the recipe by The Primalist. Let me know what you think!
Here are a couple of pictures of how my Shepherd’s Pie turned out: