Thursday, July 7, 2011

Paleo Shepherd's Pie

CrossFit Weds 7/6
Front Squat 3, 3, 3 (65lb barbell)
4 Rounds (I completed this in 11:07)
10 Front Squats (35lb barbell)
15 KB Swings (25lb kettlebell)
Run Around Building

Followed by a little run in compliance with my Half Marathon Training Schedule and then filling in at my friends' softball game. My softball skills are next to nothing, but thanks to a lucky hit and some awesome batters after me, I scored a run!

CrossFit Thurs 7/7
Power Snatch 2, 2, 2 (45lb barbell)
5 Rounds (I completed this in 8:16)
10 DB Snatches (5L & 5R) (15lb dumbbell)
10 DB Clean & Jerks (5L & 5R)
20 Double Unders (I am atrocious at jumping rope, let alone double unders, so I did 40 single jumps instead)

Paleo Shepherd's Pie
(Strongly based off of this recipe from Mark's Daily Apple, with some changes to suit my taste. I'm just going to list what I used... click the link if you want to check out the original recipe.)
Cauliflower Puree Ingredients:
- 1 head of cauliflower
- 2 tablespoons butter (I use the Paleo-friendly Kerrygold unsalted butter, it's made from the milk of grass fed, pastured cows)
- 1-3 tablespoons heavy cream (optional)
- salt & pepper to taste

Meat Mixture Ingredients:
- 1 lb ground turkey breast
- 2 tablespoons coconut oil
- 1 medium onion, chopped
- chopped veggies of your choice (I used 1.5 large carrots, most of the canned peas, and about half of the canned green beans. Peas and green beans are borderline Paleo, in a gray area for most people, but I decided to let it go for this recipe)
- most of a little can of tomato paste
- 1 tablespoon coconut flour
- 3/4 cup organic free range chicken broth
- 1 teaspoon thyme
- 1 teaspoon rosemary
- salt & pepper to taste

1) Break the cauliflower into chunky pieces and steam until just tender
2) Put in the food processor with 2 tablespoons butter and process until smooth. Add salt & pepper to taste. Optional: Add cream 1 tablespoon at a time until smooth. Set aside.
3) Heat oil in a skillet over medium-low heat. Add onion and saute several minutes until soft. Add meat and brown, stirring to break up the meat. 
4) Add peas, carrots, green beans, and tomato paste and cook for another 5 minutes.
5) Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer, stirring occasionally for about 5 minutes. Add salt and pepper to taste. 
6) Remove from skillet and put into a 9-inch pie pan (I didn't have one, so I improvised with a square baking pan). Spread the cauliflower on top. 
7) Bake 30-35 minutes at 400 degrees.
This tasted great and it was extremely filling! The meat and veggies were full of flavor, and the cauliflower puree was smooth and creamy. If I were to make it again, I would add the carrots in sooner because some of them were still a little too crunchy. Also, my ideal shepherd's pie is a little bit more tomato-ey so maybe I would use a can of diced tomatoes instead of the paste.

1 comment:

Alycia said...

wow, awesome blog, Kate! I didn't know that you posted all of this info on here. Very cool. I'll have to check in often.

I'm looking to get back into posting recipes on the CF Aspire site, so if you have some good ones that you want me to post up there ( I'll give you credit!), please send the recipe, steps and pics and I'll get it up.