Healthy shepherd’s pie recipe
What could be more comforting on a cold winter’s night than good old healthy shepherd’s pie? Lamb is rich in zinc and selenium making this old classic a fertility favourite. By swapping the traditional mashed potatoes for root vegetables and adding the green kale and cabbage you are greatly increasing your vegetable and antioxidant intake for the day. Snuggle up and enjoy!
Ingredients:
Serves 2-3
- 250g minced lamb
- ½ large onion, chopped finely
- 1 carrot, chopped finely
- ½ courgette, diced
- ½ celery stick, diced
- 1 bay leaves
- 200g tin of chopped tomatoes
- Dash of Worcestershire sauce
- 1 sprig fresh rosemary or x2 tsp dried rosemary
- 2 sprigs of fresh thyme (or x4 dried)
- 1 garlic clove, chopped
- Sea salt & ground black pepper
- 125ml of lamb or veg stock
- 1 tbsp tomato puree
- 1 tbsp coconut oil
For mash:
- 225g/1/2 lb of root vegetables i.e. swede, parsnips, carrots, peeled and cut into small chunks
- 225g/1/2 lb sweet potatoes, peeled and chopped into small chunks
- ½ leek, washed and chopped up
- Large handful of leaves of greens of your choice i.e. kale/cabbage, washed, chop off any large stalks & chop up finely.
- 25g/1oz butter – you can use olive oil if you don’t want dairy
- Sea salt & freshly ground black pepper
Method:
1. In a large frying pan, heat the coconut oil until it melts. Add in the onion, celery, courgette & carrots, season with salt and pepper. Add the bay leaves and cook on a medium heat until they have all softened. In a separate pan, melt another tablespoon of coconut oil & add the mince, cook until it’s browned.
2. Meanwhile prepare all the vegetables for the mash.
3. Once the vegetables in the frying pan have softened add in the browned mince. Add in the tinned tomatoes, stock, tomato puree & worcestershire sauce and the garlic & herbs. Season with salt & pepper. Bring to the boil and then turn down to a simmer for approximately 30 minutes.
4. Meanwhile heat the oven to 200 degrees centigrade/gas mark 6.
5. Now to make the mash. Put all your root vegetables into a pan of boiling water and boil until soft, but not mushy (approximately 10-15 minutes). Do the same with your sweet potatoes. Whilst they are cooking chop up your greens very thinly. Steam until tender, but still bright green.
6. Drain all your root veg & mash, season and add a dash of olive oil or butter. Add all the vegetables together, including your steamed greens.
7. Once the mince is ready, transfer it into an ovenproof dish and spread over the vegetable mash. Cook for 30 minutes.
8. Serve with peas or a salad.