Quick and Easy “Shepherd’s Pie”

Course candida, Dairy Free, Gluten Free, Low FODMAP, low histamine

Ingredients

  • 1 lb carrots
  • 1 lb parsnips
  • 1 cup bone broth (Replace with regular broth for low histamine)
  • 1/2 tsp dried ground thyme
  • 1/2 tsp dried ground rosemary
  • 1 tsp onion powder (Omit if low FODMAP)
  • 1 tsp garlic powder (Omit if low FODMAP)
  • 1 lb ground beef
  • 1 lb mushrooms (Omit if low FODMAP or Candida Protocol)
  • 2 tbsp lard or bacon grease
  • 1 tsp salt

Instructions

  1. Wash and peel the parsnips and carrots, and cut into 1/2 inch rounds. Place these into a large pot with the bone broth. Cover with a lid, and allow the bone broth to come to a simmer and cook until tender, approximately 10 minutes. If broth evaporates, add more broth or water so vegetables don’t scorch the bottom of the pan.

  2. While the vegetables are boiling, preheat a large skillet over medium high heat. Once preheated, add the lard or grease, as well as the meat, spices, and mushrooms. Sautee until the meat is cooked through and the mushrooms are tender. Turn off heat.

  3. Once carrots and parsnips are cooked through, pour any remaining broth and the cooked vegetables into a high speed blender or a food processor. Season with salt to taste. Blend until smooth. Add more broth if necessary to thin.

  4. Scoop carrot-parsnip mash out of the food processor and dollop onto the meat and mushroom mixture, smoothing it out with a large spoon as you go, to cover the meat.

  5. Place into oven on broil, if you want to get the outer crust crispy. Or serve as is with no additional cooking.

Contact Sally

Nourished Roots Nutrition, LLC
P: (303) 209-8640
F: (303) 209-8482
nourishedrootsrd@gmail.com

On-The-Go Nutrition

Need a dietitian on the go? Get expert nutrition advice from the comfort of your own home! We use HIPAA-approved tools to make sure your nutrition plans and health history are 100% secure. Learn more.

Tip of the Day

Gluten is a protein that is found in the grains wheat, rye, and barley. People living with celiac disease cannot eat gluten at all, even in the tiniest amounts, as it destroys their intestinal wall. This damage can prevent people from absorbing nutrients into their bodies. Other people may have non-celiac gluten sensitivity in which the body responds poorly to gluten. This can lead to gaps in the intestinal lining that allow larger food molecules and organisms like bacteria to leak into the bloodstream. Keep in mind a gluten-free diet is not necessarily a “weight loss” or “healthy” diet but can be therapeutic if indicated. There are many ways to test for celiac and gluten sensitivities; talk with Sally today for more information.