AIP Friendly Shepherd's Pie

For several years I have been using this recipe for Shepherd's Pie.  It is tasty and a quick meal on a busy night.... especially if I think to bake the potatoes the night before or while we are getting ready in the morning.

A few years ago, we found a recipe for Garlic Mashed Cauliflower and topped the Shepherd's Pie with it instead of potatoes.  It was also tasty.  I have lost that first recipe for Garlic Mashed Cauliflower but decided to dig one up in the spirit of an AIP version of Shepherd's Pie.  I landed on this recipe for Garlic Mashed Cauliflower.

So, here is what I changed to make it AIP friendly and more nutrient dense....

Shepherd's Pie Changes
1 1/2 lbs ground beef OR Half a batch of 50/50/50 burger, browned
1-2 cups of vegetables became 2 cups of vegetables
1 tsp Worcestershire Sauce became 4 Tbsp Coconut Aminos
No pepper

On the meat mix, I used closer to 2 lbs than 1.5 lbs and 4 Tbsp of the Coconut Aminos was about right.  If you like a stronger sauce, experiment with more Aminos.


Garlic Mashed Cauliflower Changes
Use the cooking liquid instead of milk
No pepper

It happens that we have a friend staying here who cannot eat garlic so I did also substitute a small onion for the garlic this time.  I can definitely say that we like both the onion version AND the garlic version.

I used an immersion blender to puree the cauliflower quickly and with not lumps. 

At dinner my kid asked, "What kind of potatoes are these?" 

I said, "Cauliflower." 

Our friend said, "Huh.  Now that you say that, it does sort of taste like cauliflower... but I wouldn't have realized it."

I hope it comes out that well the next time!