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Healthy & Comforting Shepard’s Pie
Equally great for hosting a meal everyone will love or freezable meal prep to fuel your week. A recipe that provides essential nutrients, easy digestion and nourishment to your body while bringing bring back memories of classic comfort food.
Equipment
- 1 knife to chop vegetables
- 1 set of measuring spoons
- 1 set of measuring cups
- 1 9 x 9 or circular cooking dish (or around that size)
Ingredients
- 6 cups sweet potato
- 1/4 cup coconut milk
- 2 tbs coconut oil
- 2 tsp sea salt
- 1 onion
- 1.5 cups carrot
- 1 pound ground beef
- 1/4 cup tomato sauce or AIP tomato sauce
- 3 tsp coconut amino acids
- 1/4 cup bone broth
- 1 tsp rosemary (dried)
- 1 tsp thyme (dried)
- 1 tsp parsley (dried)
Instructions
- PREP: Chop sweet potatoes into small chunks. Put in a pot and cover with water. Bring water to a boil. Boil for 15 minutes. Drain and cool.
- PREP: Chop the carrots.
- PREP: Chop the onion.
- PREP: Put the cooled sweet potato, coconut milk and 1 tsp of the salt into a blender and blend on high.
- Preheat the oven to 400F.
- COOK: In a saucepan on medium heat, heat coconut oil, then add onion and cook for 5 minutes.
- COOK: Add the chopped carrot and cook for 5 minutes.
- COOK: Add the ground beef and 1 tsp salt and cook for 5 minutes.
- COOK: Add the herbs, coconut aminos, bone broth and tomato sauce and cook for 5 minutes.
- COOK: Put the beef and vegetable into your baking dish. Place the sweet potato mixture evenly on top. Use a fork to press down to create a pattern on the top.
- BAKE: Bake for 25 minutes.
Notes
Note 1:
This can easily be made AIP (Autoimmune Protocol/Super low inflammatory!) by using AIP tomato sauce. Below are 2 great options that can easily be frozen for freshness after opening. I also love to make huge batches of AIP tomato sauce and freeze it in 1 cup portions- I'll post that recipe soon. In the meantime, make your life easy and grab one of the following 😉
KC Natural on Amazon
Carinara Note 2: I am someone who is always strategizing how to make healthy cooking efficient, timely, and doesn't take a big chunk of time in the evening. I find it best to take 10 minutes in the morning to prep the ingredients then the actual recipe creation feels much less of a burden in the evening. It's really only reallocating 10 minutes of the recipe to an earlier time, but it creates a huge momentum for the day, knowing a part of the dinner cooking is already done. This is especially useful if you work from home and/or have a morning routine where you can add in the food prep. I write these recipes with that format in mind. 'Prep' is the easy 10 minute prep work, 'Cook' is also technically prep work but takes a little longer and 'Bake' is the final more lengthy part that can easily be done in the evening. I love having it split up like this so you can easily split up the cooking throughout the day. If you prefer to do it all in the evening, the format still works great for that too. Whatever works best for you and your household!
KC Natural on Amazon
Carinara Note 2: I am someone who is always strategizing how to make healthy cooking efficient, timely, and doesn't take a big chunk of time in the evening. I find it best to take 10 minutes in the morning to prep the ingredients then the actual recipe creation feels much less of a burden in the evening. It's really only reallocating 10 minutes of the recipe to an earlier time, but it creates a huge momentum for the day, knowing a part of the dinner cooking is already done. This is especially useful if you work from home and/or have a morning routine where you can add in the food prep. I write these recipes with that format in mind. 'Prep' is the easy 10 minute prep work, 'Cook' is also technically prep work but takes a little longer and 'Bake' is the final more lengthy part that can easily be done in the evening. I love having it split up like this so you can easily split up the cooking throughout the day. If you prefer to do it all in the evening, the format still works great for that too. Whatever works best for you and your household!
