Shepherd's Pie (Vegetarian and Non-Vegetarian options!)

 

This shepherd’s pie is a cold weather classic and one of my favorite English dishes. It's an excellent dish to eat in your luteal phase as this is the time for grounding and nourishing foods.

Food and nutrient focus for Luteal Phase:

  • Minerals

  • Vitamin B6

  • Fiber

  • Anti-inflammatory foods

  • Magnesium

  • Complex carbs

This Shepherd's pie ticks off all the boxes for what we need in our luteal phase!

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Servings- 6-8

Ingredients:

  • 2 sprigs fresh rosemary or 1 tablespoon ground

  • 6 medium potatoes

  • ¼-1/2 cup of non dairy milk

  • 2 tablespoons grass-fed butter

  • 6 cups of your favorite vegetables.

    • (The beauty about this recipe is you can use what you have in the fridge. Broccoli, cauliflower, cabbage, zucchini, carrots, kale, chard, all work wonderfully! If you’re in a pinch for time use frozen organic veggies.)

  • 2 teaspoons avocado oil

  • 3 cloves minced garlic

  • 1 chopped onion

  • 2 packs or cans of tomatoes

  • 2 cans of kidney beans for vegetarian version OR

  • 1 pound of ground grass-fed lamb or beef for omnivore version (if going this route, try adding 3 ounces of lamb or beef liver for extra nutrients!)

  • Salt and pepper

Instructions:

  1. Peel and cut potatoes into quarter pieces. Boil for 30 minutes until water. Potatoes are ready to mash when you can stick a fork inside and they are soft.

  2. While the potatoes are boiling, cut and prepare veggies. Steam for 10-15 minutes.

  3. Pour avocado oil into large frying pan on medium heat

  4. Omnivore version- Once oil is heated, add 1 pound ground grass fed beef or turkey and cook until brown (Skip this step if making vegetarian version)

  5. Add onion and garlic to the pan. Add salt and pepper and cook until soft.

  6. Add two packs of canned tomatoes. I like to use organic tomatoes in a BPA free tetra pack or tin. Add more salt and pepper to taste.

  7. Veggie version- Add two packs or tins of kidney beans and simmer for a couple of minutes.

  8. Add rosemary and let simmer for another minute

  9. Line the bottom of a large casserole dish with the steamed veggies.

  10. Cover with tomato mixture

  11. Mash the potatoes, non dairy milk, butter, salt and pepper into a bowl until creamy.

  12. Spread mashed potatoes evenly on top of the contents in casserole dish.

  13. Cook on 375 degrees F until potatoes are golden brown. Approximately 25-30 minutes.

  14. Serve hot. Keep leftovers in fridge. Try putting a few portions in the freezer to eat at a later date.

Enjoy the warmth in your belly during your luteal phase x

 
Recipes, Simple DinnersJenna LongoriaSimple dinners, LutealComment