Throwback Thursday: Shepherds Pie

There is nothing better in the world than a big old plate of comfort food, and what sounds more comforting than a heaping mound of meat and potatoes? UM, nothing. Shepherds pie is like the staple of what I consider to be comfort food. It is rich and savory and makes me feel good inside. Now if only there was a way to maintain all that delicious flavor and warm comfort while disseminating all the excess fat and calories. Oh wait! There is. After much research and experiments I created the perfect healthy version of shepherds pie … because let’s face it, what is life without it.



  • 1 large head cauliflower, cut into florets or 2 large sweet potatoes
  • 2 tbsp ghee or coconut oil
  • 1 tsp spicy mustard
  • Salt and freshly ground black pepper, to taste
  • Fresh parsley, to garnish
  • For the bottom layer
  • 1 tbsp coconut oil
  • 1/2 large onion, diced
  • 3 carrots, diced
  • 2 celery stalks, diced
  • 1 lb. lean ground turkey
  • 2 large tomatos (diced)
  • 1 cup chicken broth
  • 1 tsp dry mustard
  • 1/4 tsp cinnamon
  • 1/8 tsp ground clove
  • Salt and freshly ground black pepper, to taste



  • Place a couple inches of water in a large pot. Once the water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until tender. Drain and return cauliflower to the pot. You can follow the same process for the sweet potato.
  • Add the ghee/coconut oil, mustard, salt, and pepper to the cauliflower/sweet potato. Using an immersion blender or food processor, combine the ingredients until smooth. Set aside.
  • Meanwhile, heat the coconut oil in a large skillet over medium heat. Add the onion, celery, and carrots and sauté for 5 minutes. Add in the ground turkey and cook until browned.
  • Stir in the tomatoes, chicken broth, and remaining spices into the meat mixture. Season to taste with salt and pepper. Simmer until most of the liquid has evaporated, about 8 minutes, stirring occasionally.
  • Distribute the meat mixture evenly in an oven pan and spread the pureed cauliflower/sweet potato on top. Use a fork to create texture in the cauliflower/sweet potato and drizzle with avocado oil. Place under the broiler for 5-7 minutes until the top turns golden. Sprinkle with fresh parsley and serve.

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