Beef

Paleo / Keto Shephard's Pie

Paleo / Keto Shephard's Pie
When I was 24 I moved to London. What an incredible experience that was! I stayed for two years, but would have absolutely stayed longer if I could have extended my visa. One of my favourite things while living there (outside of the travel -- let's be real!) was learning about and trying new food. Sunday roast with Yorkshire pudding and gravy, toad in a hole...and Shephard's pie! I loved them all!

While I wouldn't do the Yorkshire pudding or toad in a hole now, given I eat a low-carb Paleo diet, I knew that making a tweak or two to the Shephard's pie recipe would make a delicious, healthy meal. 

I swapped out the mashed potato topping for cauliflower puree. Don't get me wrong, potatoes are full of vitamins and minerals and can be a healthy food for some. However, for me, and for those wanting to support their hormone health, potatoes simply deliver too many carbohydrates in one hit, making it more likely for blood sugar to spike.

In hormone cases, especially PCOS where insulin resistance is often a key feature, it is important to keep blood sugar stable. Thus, using cauliflower instead of potatoes is a better option. 

This meal is seriously healthy. It is chock full of vegetables, animal protein, healthy fat and bone broth. But guess what? It is delicious! I have no doubt that even the kids will  love it! 

Ingredients:

  • 2 Heads Cauliflower
  • 1/2 Large Brown Onion
  • 5 Large Cloves Garlic
  • 3 Large Carrots
  • 3 Large Celery Stalks
  • 4 Tbs Tomato Paste
  • 1 1/2 Cups Chicken Bone Broth
  • 1kg Grass-Fed Beef Mince
  • 1 1/2 tsp Dried Thyme
  • 1 1/2 tsp Dried Rosemary
  • 6 Tbs Grass-Fed Ghee
  • Celtic Sea Salt and Black Pepper to Taste
  • Parsley to Garnish 
Directions:

  1. Heat oven to 180° C.
  2. Cut cauliflower into small florets and place in a large pot
  3. Boil until tender
  4. Strain cauliflower and pop into a Vitamix, Thermomix or food processer
  5. Add 4Tbs ghee and salt and pepper to taste
  6. Blend until smooth
  7. While the cauliflower is cooking, add 2Tbs ghee to a large pan on medium-high heat
  8. Dice onion, garlic, carrot and celery and add to pan. Cook 5 minutes
  9. Add tomato paste and bone broth to the pan and let simmer 15 minutes or until the carrot is soft
  10. While that is cooking, in a separate pan, brown the beef mince. Season with thyme, rosemary, salt and pepper 
  11. When the carrots are soft, add the beef mince to this mixture and mix well
  12. Spoon the beef mixture into a 9 x 13 baking pan
  13. Top with the cauliflower puree
  14. Bake 30 minutes
  15. Turn up the heat to 200° C and cook a further 15 minutes or until the top is golden brown
  16. Remove from oven and top with parsley
  17. Enjoy! 


MEET JEN

 
Hello! Thank you popping by! I’m Jen. I'm a wife, a furmama to two gorgeous dogs, a Naturopath, Nutritionist, and an advocate for natural ways to support physical and emotional wellbeing. Oh, and I’m a CEO! 

My journey originally started in Psychology. You see, when I was 16 my father took his own life after suffering years of a debilitating gambling addiction. I did a Bachelor’s in Psych as I wanted to understand why he made the choices that he did. I also wanted to ensure that I never went down that path and also help those suffering as he did. I loved it so much I went on to do a Masters.

It was during that time I got sick. I’m talking woke up one morning and couldn’t get out of bed, sick. For many years I felt helpless and frustrated!

Let me back up for a second. Prior to this life consisted of pain and fatigue. I had digestive issues and IBS from childhood. Through my teens and early 20's I was getting 2-3 migraines a month around my cycle and headaches more than half the month. My periods we very painful – I had to miss work or school the first 1-2 days. I would literally lie on the floor or the bed curled in the foetal position and cry from the pain. I could easily talk a full packet of Ibuprofen and still not get much relief.

Then, at 26, my period stopped altogether and things went downhill fast! For the first time in my life I was feeling apathetic and overwhelmed. Over the course of the next two years I was diagnosed with a host of conditions – are you ready for the laundry list? The first diagnosis was PCOS. I was told that I was infertile, that I would never have children, and that IVF wasn’t an option for me. I was also told that I was pre-diabetic, that my liver was worse than an alcoholic’s (and I don’t drink), that I had migraine disorder, vertigo, and adrenal fatigue. The cherry on the cake was a diagnosis of Hashimoto’s at 28.

I was in complete and utter shock. I couldn’t fathom that a 28-year-old Personal Trainer, who looked fit and healthy on the outside, could be in such disarray on the inside.  

Over the two years I saw five doctors and a Naturopath and nothing improved.

And then one day a friend and I got in touch. She told me to change my diet and take specific supplements. I figured I had nothing to lose, and so I did! I went onto a low-carb diet and was taking upward of 30-40 pills a day…and guess what?! Three months later my period started!! How incredible is that?!

Over the next two years all of my health ailments rectified! Well, all except my Hashi’s – more on that in a minute. My cycles became clockwork, they were manageable, the migraines and vertigo disappeared and my liver and blood sugar levels returned to the normal range! How exciting is that?! The best part, I can now have children should I choose! Having that option is incredible!

Of course I was so excited and inspired that I had to go to school and study Nutritional Medicine and Naturopathy.

Now, let’s talk about my Hashi’s. That only went into remission when my toxic load was decreased. That was a lightbulb moment for me and the moment I got fired up to share with others the importance of leading a low-tox life. I love educating people where toxins are found, what impact they have on physical and emotional wellbeing, and what products to replace them with to support your wellbeing. 

I sincerely believe that many of my health issues would not have presented if I were living a low-tox life. My Hashi’s has been in remission since I was 31 and I am so proud to say that! Praise God!

Life is so different to what it was 10 years ago. I have the energy and the mental capacity to engage in life! I am present and am thriving. Oh, and I laugh! I actually laugh out loud, something that eluded me for many years.

I am happy and healthy and it is my mission to help YOU be the happy, healthy person you are meant to be!
I would love for you to join our exclusive community and learn how you too can find freedom from physical and emotional barriers. I look forward to seeing you there!
 

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