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Shepherd’s Pie with Cauliflower Topping (GAPS, Paleo, Grain-Free)

 
Shepherd’s Pie with Cauliflower Topping (GAPS, Paleo, Grain-Free)
Image © ovenloveblog.com
This recipe belongs to the top 10% of the most popular recipes.popular
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
 
One serving costs about $2.04

$2.04 per serving

21109 people like this recipe

21,109 likes

This recipe is ready in 60 minutes

Ready in 60 minutes

spoonacular Score:84%

Spoonacular Score: 84%

 

If you want to add more caveman, gluten free, dairy free, and primal recipes to your repertoire, Shepherd’s Pie with Cauliflower Topping (GAPS, Paleo, Grain-Free) might be a recipe you should try. This recipe makes 4 servings with 473 calories, 23g of protein, and 36g of fat each. For $2.04 per serving, this recipe covers 28% of your daily requirements of vitamins and minerals. 21108 people were impressed by this recipe. From preparation to the plate, this recipe takes around 1 hour. If you have celery, tomato paste, onion, and a few other ingredients on hand, you can make it. It is brought to you by ovenloveblog.com. All things considered, we decided this recipe deserves a spoonacular score of 84%. This score is outstanding. Pumpkin Pie (Grain Free, Paleo, Primal, Gaps), Pumpkin Pie Shake (Grain Free, Gaps, Paleo, Primal, Dairy Free), and Thumbprint Cookies (Grain Free, Paleo, Primal, Gluten Free, Gaps) are very similar to this recipe.

Lambrusco Dolce, Late Harvest Riesling, and Vin Santo are my top picks for Pie. These wines are all sweet, which is important since wine should usually be sweeter than the food you're pairing with it. You could try McFadden Late Harvest Riesling. Reviewers quite like it with a 5 out of 5 star rating and a price of about 18 dollars per bottle.

McFadden Late Harvest Riesling

Late Harvest and Botrytis-blessed, like Château d'Yquem, this is a sublime experience. Honeyed apricot meets baked apple pie in a glass. Quite simply, this is the best dessert wine you will taste, even at double the price, in your lifetime.

» Get this wine on Amazon.com

Ingredients

Servings:
1 head
1 head cauliflower
cauliflower
2 Tbsps
2 Tbsps pork fat
pork fat
1
1  diced onion
diced onion
2 rib
2 rib diced celery
diced celery
2
2  diced carrots
diced carrots
2 cloves
2 cloves garlic
garlic
1 lb
1 lb ground beef
ground beef
0.25 cups
0.25 cups beef broth
beef broth
1 Tbsp
1 Tbsp tomato paste
tomato paste
2 Tbsps
2 Tbsps parsley
parsley
some
some salt and pepper
salt and pepper
2 Tbsps
2 Tbsps pork fat
pork fat
0.5 cups
0.5 cups shredded gaps-legal cheese
shredded gaps-legal cheese
1 head cauliflower
1 head
cauliflower
2 Tbsps pork fat
2 Tbsps
pork fat
1  diced onion
1
diced onion
2 rib diced celery
2 rib
diced celery
2  diced carrots
2
diced carrots
2 cloves garlic
2 cloves
garlic
1 lb ground beef
1 lb
ground beef
0.25 cups beef broth
0.25 cups
beef broth
1 Tbsp tomato paste
1 Tbsp
tomato paste
2 Tbsps parsley
2 Tbsps
parsley
some salt and pepper
some
salt and pepper
2 Tbsps pork fat
2 Tbsps
pork fat
0.5 cups shredded gaps-legal cheese
0.5 cups
shredded gaps-legal cheese

Equipment

casserole dish
casserole dish
sauce pan
sauce pan
blender
blender
frying pan
frying pan
oven
oven
pot
pot
casserole dish
casserole dish
sauce pan
sauce pan
blender
blender
frying pan
frying pan
oven
oven
pot
pot


Instructions

Read the detailed instructions on ovenloveblog.com

Price Breakdown

Cost per Serving: $2.39
Ingredient
1 head cauliflower
2 tablespoons pork fat
1 diced onion
2 ribs diced celery
2 diced carrots
2 cloves garlic
1 pound ground beef
1/4 cup beef broth
1 tablespoon tomato paste
2 tablespoons parsley
2 tablespoons pork fat
Price
$2.99
$0.13
$0.24
$0.30
$0.21
$0.13
$3.52
$1.29
$0.32
$0.32
$0.13
$9.58

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • You can choose lean ground beef or switch to ground turkey or ground bison if you prefer less fatty meat.

Price Tips

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

  • The price of ground beef is going up. Beans and lentils, on the other hand, are both cheap and filling. Depending on the recipe, you might be able to add beans or lentils to stretch out your beef.

Cooking Tips

  • Fresh cauliflower should be white without any discoloration. If its leaves are attached, they should be green and not wilty. Store cauliflower in the crisper in your fridge and use within 5-7 days.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips

Green Tips

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • Choose organic, grassfed beef whenever possible. If you're worried about your grocery budget, try eating a few vegetarian meals so you can afford better meat!

Disclaimer

Nutritional Information

Quickview
473 Calories
23g Protein
36g Total Fat
14g Carbs
26% Health Score
Limit These
Calories
473
24%

Fat
36g
56%

  Saturated Fat
13g
87%

Carbohydrates
14g
5%

  Sugar
6g
7%

Cholesterol
92mg
31%

Sodium
294mg
13%

Get Enough Of These
Protein
23g
47%

Vitamin A
5415IU
108%

Vitamin C
77mg
94%

Vitamin K
67µg
64%

Vitamin B12
2µg
41%

Vitamin B6
0.75mg
38%

Zinc
5mg
36%

Vitamin B3
6mg
31%

Potassium
991mg
28%

Folate
111µg
28%

Phosphorus
274mg
27%

Selenium
18µg
27%

Fiber
4g
19%

Manganese
0.38mg
19%

Iron
3mg
18%

Vitamin B2
0.3mg
18%

Vitamin B5
1mg
17%

Magnesium
52mg
13%

Vitamin B1
0.17mg
11%

Copper
0.18mg
9%

Calcium
84mg
8%

Vitamin E
1mg
7%

Vitamin D
0.43µg
3%

covered percent of daily need

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