Throw Back Thursday: Shepherd's Pie


There is nothing better in the world than a big old plate of comfort food, and what sounds more comforting than a heaping mound of meat and potatoes? UM, nothing. Shepherds pie is like the staple of what I consider to be comfort food. It is rich and savory and makes me feel good inside. Now if only there was a way to maintain all that delicious flavor and warm comfort while disseminating all the excess fat and calories. Oh wait! There is. After much research and experiments I created the perfect healthy version of shepherds pie ... because let's face it, what is life without it.

For the top layer

  • 1 large head cauliflower, cut into florets or 2 large sweet potatoes

  • 2 tbsp ghee or coconut oil

  • 1 tsp spicy mustard

  • Salt and freshly ground black pepper, to taste

  • Fresh parsley, to garnish

  • For the bottom layer

  • 1 tbsp coconut oil

  • 1/2 large onion, diced

  • 3 carrots, diced

  • 2 celery stalks, diced

  • 1 lb. lean ground turkey

  • 2 large tomatos (diced)

  • 1 cup chicken broth

  • 1 tsp dry mustard

  • 1/4 tsp cinnamon

  • 1/8 tsp ground clove

  • Salt and freshly ground black pepper, to taste



  • 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 12-14 minutes, until tender. Drain and return cauliflower to the pot. You can follow the same process for the sweet potato.

  • Add the ghee/coconut oil, mustard, salt, and pepper to the cauliflower/sweet potato. Using an immersion blender or food processor, combine the ingredients until smooth. Set aside.

  • Meanwhile, heat the coconut oil in a large skillet over medium heat. Add the onion, celery, and carrots and sauté for 5 minutes. Add in the ground turkey and cook until browned.

  • Stir in the tomatoes, chicken broth, and remaining spices into the meat mixture. Season to taste with salt and pepper. Simmer until most of the liquid has evaporated, about 8 minutes, stirring occasionally.

  • Distribute the meat mixture evenly in an oven pan and spread the pureed cauliflower/sweet potato on top. Use a fork to create texture in the cauliflower/sweet potato and drizzle with avocado oil. Place under the broiler for 5-7 minutes until the top turns golden. Sprinkle with fresh parsley and serve.