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
sally@nourishedrootsrd.com

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Tip of the Day

Often times we read the label and aren’t sure what we are looking at or what numbers are “good.” The best way to read a label is to first look at the serving size, which tells us the amount we would need to eat to equal the rest of the nutrients on the label. It is important to be aware of the serving size listed, because they range from 1.5 ounces for a favorite cookie to one-tenth of a pound for raw kale. Next read the Percent Daily Value on the label’s right side. The percentages in that column tell you what percentage of the recommended daily nutrients you get after eating one serving size. For example, if a serving size of your favorite snack is a whopping one pretzel, and the percent daily value for sodium is 41%, then each pretzel you eat gives you 41% of the recommended daily intake for sodium. Two pretzels gives you 82%. Three pretzels gives you 123% and so on.

A convenient way to look at percent daily values is to follow the 5-20 rule; 5% or less is considered low, while 20% or more is considered high.