Dr. Narson's Paleo Shephard's Pie Recipe

I first encountered Shephard's pie during lunch at Coral Springs Middle School. Surprisingly, I loved it. That was probably a first for a school lunch anywhere. Since being an adult and a doctor, eating healthy is a part of my life and based on much research, paleo is how I eat.

I've seen and tried several recipes for paleo Shephard's pie and have tweaked them to the point I call this one my own. I make it with either grass-fed ground beef or free range ground turkey (not ground turkey breast because it comes out too dry). 

Shephard's pie has two layers, the "meat mixture" and the topping. Instead of mashed potatoes, this recipe uses a cauliflower mash. The recipe uses carrots, onions, celery and cauliflower, so there is quite a bit of 'veg' in there.

Also, you can use the cauliflower mash as a side dish for steak, chicken, fish or use it by itself as a snack. try it as you make it, you'll see. 

If you like a hearty, savory meal, this is it. I make a tray of it and use it for lunch and dinner for about 3-4 days. I hope you enjoy it as much as I do. 

Dr. Narson's Paleo Shephard's Pie:

For the top layer

1. 2 large heads cauliflower, cut into florets
2. 2 tbsp ghee, melted
3. Salt and freshly ground black pepper, to taste
4. Fresh parsley, to garnish
5. Paprika to garnish
6. 4 heaping Tbsp of nutritional yeast
7. 1 tsp garlic powder
8. 1 tbsp onion powder

For the bottom layer

1. 2 lb. grass-fed ground beef (or free range turkey)
2. 1 Tbsp coconut oil & 1 Tbsp of Ghee
3. 1 large onion, diced
4. 3 carrots, diced
5. 2 celery stalks, diced
6. 1 can of tomato paste
7. 1 cup chicken broth
8. 1 tsp dry mustard
9. 1/4 tsp cinnamon
10. 1/8 tsp ground clove
11. 1 tsp of smoked paprika
12. Salt and freshly ground black pepper, to taste
13. 2 heaping Tbsp of the ‘cauliflower mash’
14. 1 Tbsp of coconut flour (optional)

Instructions

1. Place a couple inches of water in a large pot. Once the water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 15-20 minutes, until fork tender. Drain and place in large mixing bowl.
2. Add the ghee, nutritional yeast, garlic powder, onion powder, salt, and pepper to the cauliflower. Using an immersion blender (aka: stick blender) to combine the ingredients until smooth. Taste test for flavor, make any adjustments then set aside.
3. Meanwhile, heat the coconut oil & ghee in a large skillet over medium heat. Add the onion, celery, and carrots and sauté for 5 minutes until carrots and celery get soft and onions become clear and just start to brown.
4. Add the salt, pepper, ground clove, cinnamon and smoked paprika to the ground beef, combine well until the spices are well incorporated into the ground beef. Flatten into a large patty and place on top of the carrot/onion/celery mixture and press the ground beef into the pan. Cook until it browns (once one side is brown, cut it into 4 piece, flip each piece so the other side can brown. Once the second side browns, chop into small pieces with a chopper. Cook for another 3-4 minutes and mix as you go.
5. Stir the tomato paste and chicken broth into the meat mixture. Season to taste with salt and pepper. Simmer for 3-4 minutes, stirring occasionally.
6. Add 2 tbsp of cauliflower mash to the meat mixture and mix it in
7. Sprinkle coconut flour on top of meat mixture, then, mix it into the meat mixture to thicken the sauce. Let simmer another 2-3 minutes.
8. Distribute the meat mixture evenly in a rectangular glass pan to about ½ the height of the pan wall. Distribute cauliflower mash evenly over the meat mixture until the meat mixture is completely covered. Sprinkle (non-smoked) paprika lightly over the top.
9. Place in oven on 325 for 15 minutes. Then broil until top later starts to brown.
10. Enjoy!

Let me just say.... Wow, this was good!

Enjoy!

Dr. T


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Dr. Narson is a 2-term past president of the Florida Chiropractic Association’s Council on Sports Injuries, Physical Fitness & Rehabilitation and was honored as the recipient of the coveted Chiropractic Sports Physician of the Year Award in 1999-2000. He practices in Miami Beach, Florida at the Miami Beach Family & Sports Chiropractic Center; A Facility for Natural Sports Medicine.

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Friday, June 3, 2016