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
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.