Sweet Potato Shepherd’s Pie

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Shepherd’s pie is traditionally made with mashed russet potatoes baked on top of meat and corn. This elimination diet recipe removes the corn and replaces the nightshade potato with nutritious sweet potato. This sweet potato shepherd’s pie can be eaten during any phase of an elimination diet and will surely give you all the same comfort food feelings. 

I don’t mind my mashed potatoes a little lumpy so I usually leave the skins on for extra nutrients and then just mash them with a fork in order to save a few dishes. But if you prefer yours extra smooth feel free to peel them before boiling and use a hand or stand mixer to get a nice creamy texture. Either way, make sure to start the sweet potatoes in cold water and bring it up to a boil, this will help cut down on the starchiness. Also, always salt the water!

The beauty of dishes like this is that you can tailor them to your own tastes. I use onion, carrot, and mushrooms but you can really use any vegetables you like. You can also change the meat. If you’re avoiding red meat you can easily swap it for turkey, just add a bit more oil to the pan afterwards to saute the veggies in. This sweet potato shepherd’s pie can be whatever fits your elimination diet needs.

How to lower the fat content in Shepherd’s Pie?

As a confort food Shepherd’s Pie can be a bit high in calories and fat. Traditionally this recipe would contain butter and cream or whole milk in the potatoes so this sweet potato version is already a little ahead of the count.

If you would like to lower the fat content even further switch the ground beef to lean ground turkey. Then you may halve the oil in the potatoes or even remove it entirely. This will alter the flavor and texture a bit but as long as you season everything well it should still be a flavorful elimination diet meal.

Ingredients

  • 1 lb lean ground beef
  • 1 yellow onion, diced
  • 1 carrot, shredded
  • 8 oz white or baby bella mushrooms, sliced
  • 3 cloves garlic, minced
  • 2 medium sweet potatoes, large chop
  • 2 tbsp coconut oil or other neutral flavored oil
  • ¼ cup oat milk (or any plain milk)
  • 1 tsp dried rosemary
  • 1 tsp oregano
  • salt
  • pepper
  • olive oil

Instructions

  1. preheat the oven to 350 F
  2. brown the ground beef in a large skillet over medium heat
  3. remove the beef to drain and set aside
  4. saute the onion, carrot, and mushrooms in the beef fat for about 10 minutes until the mushrooms release their juices
  5. meanwhile bring the sweet potatoes to a boil in a medium pot, start with cool water and bring it up to the boil for about 15 minutes until the sweet potatoes mash easily with a fork
  6. add the minced garlic, rosemary, and oregano to the vegetables and saute an additional minute
  7. drain the potatoes and mash with a masher, fork, or mixer with the coconut oil and milk
  8. stir the beef into the vegetable mix
  9. lightly grease a 7X11 pan
  10. put the beef and vegetable mix into the greased pan
  11. scoop the sweet potatoes on top to form an even layer
  12. bake for 20 minutes until the potatoes form a slight crust
  13. serve hot

Sweet Potato Shepherd’s Pie

Prep Time 30 mins
Cook Time 20 mins
Course Main Course
Cuisine American
Servings 4 Servings

Ingredients
  

  • 1 lb lean ground beef
  • 1 yellow onion diced
  • 1 carrot shredded
  • 8 oz white or baby bella mushrooms sliced
  • 3 cloves garlic minced
  • 2 medium sweet potatoes large chop
  • 2 tbsp coconut oil or other neutral flavored oil
  • ¼ cup oat milk or any plain milk
  • 1 tsp dried rosemary
  • 1 tsp oregano
  • salt
  • pepper
  • olive oil

Instructions
 

  • preheat the oven to 350 F
  • brown the ground beef in a large skillet over medium heat
  • remove the beef to drain and set aside
  • saute the onion, carrot, and mushrooms in the beef fat for about 10 minutes until the mushrooms release their juices
  • meanwhile bring the sweet potatoes to a boil in a medium pot, start with cool water and bring it up to the boil for about 15 minutes until the sweet potatoes mash easily with a fork
  • add the minced garlic, rosemary, and oregano to the vegetables and saute an additional minute
  • drain the potatoes and mash with a masher, fork, or mixer with the coconut oil and milk
  • stir the beef into the vegetable mix
  • lightly grease a 7X11 pan
  • put the beef and vegetable mix into the greased pan
  • scoop the sweet potatoes on top to form an even layer
  • bake for 20 minutes until the potatoes form a slight crust
  • serve hot
Keyword nightshade free recipes, sweet potato recipes
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