Cottage Pie

As the weather starts to get colder, we start craving comfort foods: soups, stews and maybe the most awesome comfort food – Cottage Pie.

Some people say Cottage Pie and some people say Shepherd’s Pie (there is a small difference), but they are basically the same thing – meat and veggies topped with mashed potatoes.

The awesome thing about this particular Cottage Pie is that it is packed full of vegetables that will have no idea are even there. The meat and gravy base is an excellent way to add in some extra veggies that add to the wonderfully comforting flavor. Using cauliflower mash instead of potato mash in this Cottage Pie really boosts the nutritional benefits of this dish and make it accessible to everyone- even those who are trying to stick to a lighter, more healthy way of eating.

When you stop in the store these days you may or may have seen cauliflower in other colors than white – it actually comes in orange, purple and green! Wondering if the color is fake? Well, good news! The color does not come from chemicals or dyes. Purple cauliflower gets its beautiful hue from the presence of an antioxidant called anthocyanin, the same antioxidant purple/red cabbage and red wine.

Orange cauliflower (first discovered in Canada in 1970 – go Canada!) gets its color from a genetic mutation that allows the plant to hold more beta-carotene – the antioxidant that gives carrots, squash and sweet potato their orange color. And more beta-carotene equals more nutrition!

What about the taste? All three taste pretty much the same but will definitely make a difference in how your Cottage Pie impacts when it hits the table. So why not try a colored cauliflower on top of your Cottage Pie for an extra dose of anti-oxidants in this winter classic?

Cottage Pie
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1775 calories
103 g
403 g
107 g
118 g
52 g
1898 g
2578 g
36 g
6 g
42 g
Nutrition Facts
Serving Size
1898g
Amount Per Serving
Calories 1775
Calories from Fat 949
% Daily Value *
Total Fat 107g
164%
Saturated Fat 52g
258%
Trans Fat 6g
Polyunsaturated Fat 5g
Monounsaturated Fat 37g
Cholesterol 403mg
134%
Sodium 2578mg
107%
Total Carbohydrates 103g
34%
Dietary Fiber 38g
153%
Sugars 36g
Protein 118g
Vitamin A
531%
Vitamin C
589%
Calcium
82%
Iron
184%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 head cauliflower, chopped into florets
  2. 2 tablespoons butter (or ghee or coconut oil)
  3. 1 small onion, diced
  4. 2 celery ribs, diced
  5. 2 carrots, diced
  6. 8 oz mushrooms, diced
  7. 1 cup frozen peas (optional)
  8. 2 cloves garlic, minced
  9. 5-6 kale leaves, roughly chopped
  10. 1 pound ground beef (or lamb for Shepherd’s Pie)
  11. ¼-1/2 cup homemade beef broth ( or any organic low sodium broth)
  12. 1 tablespoon tomato paste (optional)
  13. 1 teaspoon Worcestershire sauce (optional)
  14. 2 tablespoons each of chopped parsley, rosemary, thyme, oregano
  15. pink Himalayan salt and pepper to taste
  16. 2 tablespoons butter (or ghee or coconut oil)
Instructions
  1. 1. Preheat the oven to 400 degrees. Grease a large casserole dish and set aside.
  2. 2. In a large pot, steam or boil cauliflower until tender.
  3. 3. Heat 2 tablespoons of butter or coconut oil in a large skillet or saucepan over medium high heat. 4. Add the onion, celery, carrots, garlic, mushrooms and kale and cook until beginning to soften, around 5 minutes.
  4. 5. Add the ground meat to the pan and cook until browned. Add beef broth as necessary to keep the mixture wet. Add the tomato paste and Worcestershire sauce (if using), herbs and season with salt and pepper. Let simmer while you prepare the cauliflower topping.
  5. 6. To make the topping, drain the cooked cauliflower. Mash or puree with a hand blender until smooth. Add 2 tablespoons of butter or ghee and season with salt and pepper.
  6. 7. To assemble, spread the meat mixture on the bottom of the dish. Top with the cauliflower mixture and smooth with a spoon.
  7. 8. Bake for 30 minutes or until the top is brown and bubbly. Serve warm.
  8. 9. Allow to stand for five to ten minutes so that the gravy can congeal slightly,
beta
calories
1775
fat
107g
protein
118g
carbs
103g
more
Whole Life Balance http://wholelifebalance.com/
 If you enjoyed this recipe or experimented with colored cauliflower, let us know in the comments. Until next time.

 

Shane

 

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