Those of you who know me, know that I eat low carb to help with hormonal and insulin balance. Ever since I heard of it as a mashed potato alternative, I’ve wanted to try mashed cauliflower, yet I somehow never got around to it. When I found this recipe for shepherd’s pie, I decided it was time. Not only will I be making this shepherd’s pie again, I will definitely be making mashed cauliflower again. It was delicious and I felt that it somehow seemed to taste more like mashed potatoes than cauliflower. I like cauliflower, so I wouldn’t have minded had it tasted like it. But for parents who have a hard time getting their kids to eat vegetables, this just might be your solution!
This recipe came from a free recipe ebook I recieved when I subscribed to Mark’s Daily Apple. http://www.marksdailyapple.com/ The recipe below is altered fronm the original a bit. The original recipe called for butter in the mashed cauliflower, for which I substituted grapeseed oil. Grapeseed oil has a buttery taste and once again it didn’t disappoint as a healthy butter alternative. The amount listed below is a guess, I just drizzled it in as I processed the cauliflower, until it had a creamy, mashed potato consistency. The original recipe had optional cream in the mashed cauliflower, which I omitted. I substituted ground turkey for ground beef or bison and when I forgot to buy carrots, I used baby portabella mushrooms instead. I also felt that my onion/turkey/veggie mixture had plenty of it’s own liquid so I decided to leave out the broth, but I left it below as optional.
I made a double batch in a 9×13 pan, so that we would have plenty for lunch this week and to freeze. As I always say, success comes with prep and planning and making sure you always have healthy choices on hand!
If you make this recipe, leave a comment and let me know how you liked it.
1 head cauliflower
1-2 tablespoons grapeseed oil for mashers
salt & pepper to taste
3 tablespoons grapeseed oil for sauteeing
1 medium onion, chopped
1 cup frozen orgainc peas
3/4 cup frozen orgainc green beans
1 cup chopped or sliced baby portabella mushrooms
1 lb ground turkey, grass-fed beef or bison
1 tablespoon coconut flour or almond flour
3/4 cup beef or chicken stock or broth (optional)
1 tablespoon chopped fresh tarragon or 1 teaspoon dried
1 tablespoon chopped fresh basil or 1 teaspoon dried
1 tablespoon greek oregano or 1 teaspoon dried
Preheat oven to 400 degrees. Break the cauliflower into chunky pieces and steam until just tender. Put in a food processor and process until smooth, drizzling in oil as you go. Add salt and pepper to taste. Set aside.
Heat oil in a skillet over medium-low heat. Add onion and saute several minutes until soft. Add meat and cook about 5 minutes, stirring to break up the meat so it browns evenely. Add in the mushrooms and continue to sautee until soft. Stir in the flour. Add broth (if necessary) and herbs and reduce heat to low, simmering occcasionally, for about 3-5 minutes. Stir in frozen peas and green beans. Add salt and pepper to taste. Put meat mixture into a 9 inch pie pan. Spread the mashed cauliflower over the top. Bake 30-35 minutes and enjoy.