Shepherd’s Pie

Diet: SIBO & Autoimmune

We all love a warm comfort food once in a while and it’s not something we need to give up! This Shepherd’s Pie recipe is a healthier version loaded with nutrients that won’t have you feeling like a couch potato after. Enjoy!!

**This recipe is tailored & safe for readers with SIBO & Autoimmune

Filling:

  • 1 pound ground dark meat turkey or bison
  • 1 cup frozen peas
  • 2 large carrots diced
  • 1 medium fennel diced
  • (feel free to add additional vegetables from your approved list)
  • Gluten free organic chicken broth
  • Turmeric, cumin, sea salt, black pepper to taste
  • 1 handful of chopped herbs-parsley, cilantro or basil.
  • Olive Oil
  • 1 garlic clove (or garlic infused oil for SIBO protocol)

Topping:

  • A) Choose 1:  large Celery root chopped into pieces and steamed OR 1 small bag of carrots, washed, chopped and steamed OR 1 head cauliflower chop and steamed
  • B) Choose 1: 1/8  cup TBS Plain/unsweetened almond or coconut milk
  • C) Choose 1: 2 TBS of butter, ghee, ¼ cup plain coconut yogurt or ¼ cup lactose free yogurt

DIRECTIONS:

  • Preheat oven to 375 degrees
  • 1) For topping: Chop Celery root ,carrots or cauliflower- steam until fork soft –set aside.
  • 2) For filling: Heat frying pan on medium heat and add oil and garlic or garlic infused oil.
  • 3) Add 2 chopped carrots and fennel and sauté until tender. Remove from pan and set aside.
  • 4) In the same pan, add chopped meat, stirring often until browned and crumbled over medium heat.
  • 5) Drain any oil and liquid out of pan when meat is completely cooked. Leave meat in pan.
  • 6) Add ¼ cup of chicken stock to pan, ¼  tsp of cumin, ¼ tsp of turmeric,  and salt to taste.  Cook on medium until broth reduces.
  • 7) spread chopped meat into bottom of baking dish.  Mix in cooked vegetables and frozen peas. Mix in chopped herbs of your choice-parsley, basil, cilantro, etc.
  • 8) For topping: Place your choice from category A into bowl of food processor with choice from category B and C plus salt and spices to taste.  Blend until creamy.
  • 9) With a spatula, spread a thick layer of the topping mixture over the entire baking dish to cover completely.
  • 10) Bake in center of oven for 30-45 minutes until top is golden brown.

**Additional vegetables may be added from your approved foods list

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