Chow Time with Barb – Sweet Potato Shepherd’s Pie

By February 6, 2015 wod No Comments
For the sweet potato mash:
  • 2 large sweet potatoes (approx. 1 ½ lb), peeled and chopped into large chunks
  • 2 tbsp grass-fed butter or ghee
  • 1 tsp freshly chopped rosemary
  • Sea salt, to taste
  • Ground black pepper, to taste
For the filling:
  • 1½ lb ground beef
  • 1 tbsp olive oil (+ ½ tsp for greasing)
  • 1 medium yellow onion, diced
  • 1 stalk of celery, chopped/sliced
  • 8 baby carrots, sliced (about 1 medium carrot)
  • 1 cup small cauliflower florets
  • 4 cloves garlic, minced
  • 1 ¼ cups beef broth
  • 1 tbsp tomato paste
  • 1 tbsp coconut aminos  (similar to soy sauce)
  • 1 tsp freshly chopped rosemary
  • 2 shakes of ground cinnamon
  • Sea salt, to taste
  • Ground black pepper, to taste
  • Ground paprika (for garnish only)
Prepare the sweet potatoes:
  1. Put the sweet potato chunks into a medium pot, cover with water, and bring to a boil over high heat. As soon as it starts boiling, reduce heat to medium and simmer for 8 to 10 minutes. The potatoes are done when one of the larger chunks can be easily pierced with a fork.
  2. Drain the water, and put potatoes back into the dry pot (no heat). Add grass-fed butter, rosemary, salt, and pepper. Mash the potatoes with a masher, and stir everything together thoroughly (or, mix with a hand mixer if you like a really smooth mash). Cover pot with a lid and set aside.
Prepare the filling:
  1. Preheat the oven to 400 degrees F. Grease an 8×8” (or similar sized) glass casserole dish with ½ tsp olive oil. Set aside.
  2. In a large nonstick skillet over medium-high heat, brown the ground beef. Drain the fat, and transfer beef to a large bowl and set aside (or leave in a colander in the sink).
  3. Heat the olive oil over medium heat in the large skillet you just used for the beef. Add the onions, and saute for 3 minutes until they begin to soften.
  4. Add the celery, carrots, and cauliflower florets to the skillet. Stir, then cover with a lid and allow to saute/steam for 6 minutes. Remove lid, add the garlic, and saute for an additional 1 to 2 minutes, stirring periodically.
  5. Add everything else (except paprika) to the skillet: cooked ground beef, beef broth, tomato paste, coconut aminos, rosemary, cinnamon, sea salt, and pepper. Stir everything thoroughly and simmer for 8 to 10 minutes, until most (but not all) of the liquid has been absorbed/evaporated.
Put it all together:
  1. Scoop the beef mixture into the casserole dish so that it covers the whole bottom. Layer the sweet potatoes on top of the beef mixture, using a silicone spatula or wooden spoon to help spread it out evenly. Lightly scrape the top of the potatoes with a fork, and lightly sprinkle with paprika.
  2. Bake for 20 minutes, remove from oven, and allow to cool for 10 minutes before serving.
  3. Store leftovers in an airtight container in the refrigerator for up to 3 days.


Step 4 – bring some to the gym to share!

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