SCD Recipe: Jazzed Up Shepherd's Pie with Cauliflower Topping | Happy Gut For Life (2024)

FAQs

Why is flour used in shepherds pie? ›

This shepherd's pie recipe uses 2 tablespoons of flour to thicken the gravy but if you feel like the meat mixture is too watery, add in another tablespoon and stir to combine. You may also try simmering the mince mixture for longer so that the stock reduces down and thickens.

Shepherd's Pie Ingredients

Ground Beef: You could also ground lamb if you prefer. Mashed Potatoes: Use starchy potatoes (like russet or Yukon Gold) for the best mashed potatoes. The mashed potatoes are also made with butter, onion, and Cheddar cheese.

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.

A single slice could have anywhere from 2 to 29 grams. That's a huge range, especially because cauliflower isn't carb-heavy (a cup has 5 grams). Why the difference? Crusts may include rice or brown rice flour, sugar, tapioca starch, and corn starch, which supply carbs.

“Try a combination of 1 part ketchup to ½ part soy sauce and ½ part malt vinegar to start," Malivert says, "and play with the proportions to balance the flavor.” Use this as a 1-to-1 substitute for Worcestershire sauce.

Sometime in the 18th century, a dish called “cottage pie” came about somewhere in the vast expanse of the United Kingdom and Ireland. It seems to have originated as a way for folks to make use of leftovers, in order to avoid waste, both of the food and money varieties.

The easiest way to thicken shepherd's pie filling is by sprinkling a few tablespoons of flour into the ground beef mixture as it cooks before adding it to the baking dish. The starch in the flour will absorb the extra liquid and create a thick gravy.

The dish originates from the British Isles, but some might argue that it is an Irish dish by origin. The name "Shepherd's Pie" was first recorded in an 1877 cookbook. In this same cookbook, it was noted that the dish was of Scottish origin. During the period between the 18th and 19th centuries, money was very tight.

Shepherd's pie should only be named as such if it contains lamb, and “cottage” usually applies to one made with beef.

How do you keep shepherd's pie from falling apart? Make sure your casserole dish is the right size. You should also have firm mashed potatoes so it won't fall apart when you're serving. As you put the topping on, don't press too hard, using a gentle touch to smooth it out.

What is the nutritional value of mashed cauliflower? ›

Mashed Cauliflower Nutrition (per cup of mash): Calories: 57, Fat: 0g, Carbohydrates: 11g, Fiber: 4g, Protein: 4g. Recipe Notes: One head of cauliflower makes roughly 2 cups of mash, which only serves about 2 in my household.

Traditional shepherd's pie is high in all of the macronutrients—protein, fat, and carbs. Meat supplies protein and fat, butter and heavy cream supply more fat, and potatoes, flour (used in the gravy), and vegetables (typically peas and carrots) supply carbs.

Unlike chicken wings, cauliflower is free of cholesterol and low in fat and saturated fat. It's also packed with fiber and antioxidants, making it a powerful food for heart health!

Though cauliflower crust isn't inherently healthier than traditional crust, it tends to be higher in protein and fiber. It's also higher in fat and cholesterol. Cauliflower pizza crust can fit gluten-free, diabetes-friendly, low carb, or weight loss diets.