Shepherd's Pie to Feed an Army

Ingredients

4 large parsnips, chopped (about 5 cups) (see notes about swapping out for less starchy vegetables)

2 medium white sweet potatoes, chopped (about 5 cups)

1 TBSP solid cooking fat (coconut oil, lard, tallow, etc.)

1 yellow onion, diced

5 cloves garlic, minced

4 medium carrots, diced (about 2 cups)

5 ribs celery, diced (about 2 cups)

2 cups diced mushrooms

2 tsp sea salt, divided

1 14-ounce can coconut milk

2 pounds grass-fed ground beef

2 TBSP minced fresh rosemary

½ tsp onion powder

½ tsp garlic powder

¼ cup bone broth or water

½ lemon, juiced

Fresh chives, for garnish

4 large parsnips, chopped (about 650 g) ((see notes about swapping out for less starchy vegetables)

2 medium white sweet potatoes, chopped (about 665 g)

1 TBSP (15 ml) solid cooking fat (coconut oil, lard, tallow, etc.)

1 yellow onion, diced

5 cloves garlic, minced

4 medium carrots, diced (about 672 g)

5 ribs celery, diced (about 505 g)

2 cups (200 g) diced mushrooms

2 tsp (10 ml) sea salt, divided

1 14-ounce (399 g) can coconut milk

2 pounds (907 g) grass-fed ground beef

2 TBSP (30 ml) minced fresh rosemary

½ tsp (2.5 ml) onion powder

½ tsp (2.5 ml) garlic powder

¼ cup (59 ml) bone broth or water

½ lemon, juiced

Fresh chives, for garnish

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Dietary Therapies

AIP

mSCD

Dietary Requirements

Grain-Free

Gluten-Free

Dairy-Free

Lactose-Free

Egg Free

Nut Free

Soy Free

Recipe PDF

Instructions

Start by cooking the mash. Place the parsnips and sweet potatoes in the bottom of a big pot and fill with water. Turn on high, and cook at a boil for 20 minutes, or until fork-tender.
Meanwhile, start the filling. Add the cooking fat to the bottom of a skillet on medium heat. When the fat has melted and the pan is hot, add the onion and cook, stirring, for about 5 minutes or until translucent. Add the garlic and cook, stirring, until fragrant, about 30 seconds.
Add the carrots and celery to the pan, along with more cooking fat if the mixture seems dry. Saute for 10 minutes, stirring occasionally, until just tender. Add the mushrooms and ½ teaspoon of the sea salt and cook for 2 more minutes. Turn off the heat and transfer to a large bowl; set aside and allow the pan to cool before making the beef.
When the mash vegetables are finished cooking, carefully strain them and place them back in their pot to cool for a minute or two. Add the coconut milk and 1 teaspoon of sea salt; mash until desired consistency is reached. Set aside while you finish the filling.
Using the same pan you used to make the vegetables, add the beef to the cooled pan, breaking up into small chunks. Turn the heat on to medium, and cook, stirring and breaking up chunks, until just cooked and liquid is released (about 8 minutes). Add the rosemary, onion powder, garlic powder, ¾ teaspoon sea salt and broth or water and stir to combine. Continue to cook until liquid is mostly absorbed and spices are combined (about 4 minutes). Turn off the heat and set aside.
Combine the beef mixture with the vegetables in a large mixing bowl. Sprinkle with lemon juice.
Portion into 8-12 wide-mouth pint jars, or other storage containers, with a serving of meat mixture on the bottom and mash on the top. Garnish with chives.

Nutritional Info

Storage

This recipe keeps for a week in the refrigerator and months in the freezer. As long as you use wide-mouth Ball-type pint mason jars, without shoulders, only fill them to the freezer line, and cool your food in the refrigerator before freezing they should not break.

Notes

Feel free to swap out the ground meat for other types, and the mash vegetables as well (for instance, cauliflower can be used to make a lower-carb version but cooking time will need to be adjusted). This recipe is very adaptable.

This recipe was originally published in

Used with permission from

Mickey Trescott