Shepherd’s Pie

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Cauliflower is low in calories but high in fibre and water — all properties that may assist in weight loss. Cauliflower is an excellent source of vitamins and minerals, containing some of almost every vitamin and mineral that you need, and is a good source of antioxidants.

  • Calories: 25
  • Fibre: 3 grams
  • Vitamin C: 77% of the RDI (required daily intake)
  • Vitamin K: 20% of the RDI
  • Vitamin B6: 11% of the RDI
  • Folate: 14% of the RDI
  • Pantothenic acid: 7% of the RDI
  • Potassium: 9% of the RDI
  • Manganese: 8% of the RDI
  • Magnesium: 4% of the RDI
  • Phosphorus: 4% of the RDI.

Cauliflower can replace grains and legumes in many recipes, which is a great way to eat more veggies or follow a low-carb diet.

Onions of all colours (including white) are good sources of vitamin C, vitamin B6, potassium and folate, while garlic is rich in vitamin C, vitamin B6, thiamin, potassium, calcium, phosphorous, copper and manganese.

Carrots are a particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly (low in calories) food and have been linked to lower cholesterol levels and improved eye health.

Red peppers pack the most nutrition, because they’ve been on the vine longest. Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C. Peppers are low in calories as well.

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Asparagus contains many nutrients. It is an very good source of essential vitamins and minerals, especially folate and vitamins A, C and K. Asparagus has a number of features that make it a weight-loss friendly food. It’s low in calories, high in water and rich in fibre.

Ground beef is a good source of protein, providing 22 grams per 3-ounce serving. It is a good source of carnitine, zinc, selenium, iron, and B vitamins. It should be eaten sparingly because of its relatively high content of fat. Ground beef is available in a range of lean/fat ratios, from 70% lean/30% fat to as little as 3% fat (97% lean). Calorie and fat totals change accordingly.

 CaloriesTotal Fat (g)Saturated Fat (g)
70% lean235166.2
80% lean230155.8
90% lean184103.9
97% lean1303.81.9

Ingredients: (2 servings)

  • 4 Tablespoons rapeseed oil, divided
  • 1 head cauliflower, stem removed and chopped into small pieces
  • 2 cups water
  • 1/4 cup white onion, diced
  • 1 cup carrot, diced
  • 2 garlic cloves, minced
  • 1 red bell pepper, seeds and membrane removed, diced
  • 2 cups asparagus, cut into 1-inch pieces
  • 1 pound ground beef
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon coriander
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes
  • paprika, to garnish

Preparation:

To make the cauliflower mash:

  1.  Add 1-1/2 tablespoons rapeseed oil to a large pot over medium heat. When hot, add the cauliflower pieces and cook for 4-5 minutes, or until it begins to turn golden. Add the water, reduce the heat slightly, and cover. Cook for 7-9 minutes or until soft. Drain the cauliflower and reserve the cooking water.
  2. Add the cauliflower to a food processor. Add 2 tablespoons of the cooking water and pulse until smooth. Add another 2 tablespoons of the water as needed, and blend to the consistency you like. Set aside.

To make the filling:

  1. Preheat the oven to 200 degrees Celsius. Add 1-1/2 tablespoons rapeseed oil to a large skillet over medium heat. When hot, add the onion and carrot. Cook until soft. Add garlic, bell pepper, and asparagus to the skillet with the vegetables. Add about 1/4 cup of the remaining cauliflower water to the skillet with the vegetables and cook until they begin to soften.
  2. Meanwhile, add 1 tablespoon of rapeseed oil to a second skillet over medium heat. When hot, add the ground beef and cook until browned. When the ground beef is cooked, use a slotted spoon to transfer it to the skillet with the vegetables. Add the cumin, coriander, salt, black, and red pepper to the mixture. Stir to combine.

To assemble:

  1. Transfer the mixture to a cast iron skillet (or a lightly oiled baking dish if using). Transfer the mashed cauliflower over the top of the mixture and spread it out evenly. Sprinkle the paprika over the top.
  2. Bake for about 20 minutes. Serve immediately.

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