KETO AND PALEO SHEPHERD'S PIE WITH AVOCADO OIL & AVO MAYONNAISE
Shepherd's pie is the ultimate comfort food; rich and tasty mince and gravy with nourishing veg and a wholesome mash topping - what's not to like?
We make a habit of taking traditional dishes and reinventing them to make sure they're made with 100% real food ingredients and are free from added refined sugar, grains and seed or vegetable oils.
So, we've created a shepherd's pie recipe that ticks all of these boxes and is utterly delicious at the same time!
What's the Difference Between Shepherd's Pie and Cottage Pie?
This can be a pretty meaty topic to debate! Whilst very similar, the general consensus is that the difference between these two dishes is the meat used to make them.
Shepherd's pie is made using lamb (like ours, phew!) and cottage pie is made using beef. You can remember this random bit of trivia for your next pub quiz by associating lamb with sheep and so shepherds!
Is Shepherd's Pie Keto and Paleo Friendly?
Shepherd's pie (and cottage pie) is usually topped with mashed potatoes. As regular potatoes have a high carbohydrate content and glycemic load, they aren't Keto or Paleo friendly.
However, you can make a Paleo friendly cottage pie by switching our regular white potatoes for sweet potatoes.
For a Keto version we would suggest topping with celeriac or cauliflower mash (as we have in this recipe), which are both Keto & Paleo friendly too.
What is the Best Mince to Use in Shepherd's Pie?
As mentioned above, shepherd's pie is traditionally made using lamb mince (if you prefer beef, simply use the same recipe and call it a cottage pie!)
Choosing the best lamb mince is easy, you just need to make sure it is grass fed and free range. Most lamb in the UK is free range by default as lamb and sheep traditionally graze on grass and pasture, rather then being fed a grain-based diet.
What are Coconut Aminos?
Coconut aminos is a savoury and salty sauce often used as an alternative to soy sauce. Most Keto and Paleo lifestyles avoid soy sauce as it is high in phytic acid which can affect mineral absorption, and phytoestrogens which can affect hormonal balance. Soy sauce is often made with a blend of soy and grains (which if following a grain free lifestyle is also a no go).
Soy sauce in most cases is heavily processed using a chemical-hydrolyzation method. It is possible to get a naturally fermented Soy sauce (known as the brewed method), however as this process takes over 6 months, it is not as commonly found as the non-brewed version.
In comparison, coconut aminos are made using a natural fermenting process which utilises natural sugars from the sap of coconut palm and sea salt - so are far favourable for Keto and Paleo lifestyles as well as those opting for a grain free lifestyle. If following Keto, just watch the carb content of the coconut aminos and leave out if preferred.
What are the Health Benefits of Bone Broth?
Bone broth utilises the carcasses, bones, tendons and joints of meat which are often thrown away once we have utilised conventional cuts. This is not only wasteful but is also a devastating waste of amazing nutrients!
Bone broth is a rich source of collagen which is missing from most modern western diets but incredibly important, as well as other health optimising nutrients. Learn more about bone broth:
Nutritional Info (per serving):
Of which saturates: 2g
Of which sugars: 8g
What You Need (Ingredients):
- 500g free range grass fed lamb mince
- 2 tablespoons Hunter and Gather Avocado Oil
- 1 white onion, diced
- 3 large garlic cloves, minced
- 1 tsp dried rosemary
- 50g tomato puree
- 240ml bone broth
- 3 large handfuls of kale
- 2 tablespoons coconut aminos
- Himalayan rock salt & cracked black pepper to season
Cauliflower Mash Topping
- 1 large head of cauliflower
- 2 tablespoons Hunter and Gather Avocado Oil
- 2 tablespoons Hunter and Gather Garlic Avocado Oil Mayonnaise
- ½ tsp salt
- 1 tsp dried parsley
What You Do (Method):
- Preheat the oven to 200C (400F)
- In a large skillet, sauté the lamb until it is brown and cooked through - be sure to break the meat into pieces as it cooks, then remove the meat from the pan and set aside
- To the same skillet add the avocado oil, diced onion and garlic, salt, pepper and rosemary, cook the vegetables for 7-10 minutes or until tender
- Add the tomato puree, bone broth, kale and coconut aminos to the vegetables and simmer until the kale is wilted
- Return the meat to the skillet and turn off the heat, mix into the vegetables until combined and pour into a large baking dish to form the base layer of the pie
- To make the cauliflower topping, steam or boil the cauliflower until tender (this will take 6-8 minutes) and add the cooked cauliflower together with avocado oil, salt, parsley and mayonnaise to a blender or food processor, blend until smooth. If following Keto, you may also want to add some butter & cream for a real creamy topping.
- Next, spread the cauliflower mash on top of the meat base to create an even layer that you can't see the filling through
- Place in the oven to bake for 35-40 minutes until just golden on top (you can also grill the top for a few minutes if you’d like it extra crispy and golden!)
All information provided on our website and within our articles is simply information, opinion, anecdotal thoughts and experiences to provide you with the tools to thrive.
It is not intended to treat or diagnose symptoms and is definitely not intended to be misconstrued for medical advice. We always advise you seek the advice of a trained professional when implementing any changes to your lifestyle and dietary habits.
We do however recommend seeking the services of a trained professional who questions the conventional wisdom to enable you to become the best version of yourself.