A delicious, healthy recipe if you want to add more cauliflower on your diet
Cauliflower definitely deserves a regular rotation in your diet as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals. As a result, it helps reduce risk of cancer, heart and brain disorders, and relief from indigestion. It also helps in boosting eye health, maintains hormonal balance, detoxifies the body, and aids in weight loss.
Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. Like for this recipe, we’re going to use this vegetable as an alternative that’s as good as the delicious traditional Irish dish—only without the carbs and other unhealthy ingredients.
Cauliflower Shepard's Pie
Yield: 4-6 Servings
- 1 head cauliflower chopped into florets
- 2 tablespoons ghee
- 1 small onion diced
- 2 celery ribs diced
- 2 carrots diced
- 2 cloves garlic minced
- 1 pound ground beef or lamb
- 1⁄4-1⁄2 cup homemade beef broth
- 1 tablespoon tomato paste
- 2 tablespoons chopped parsley
- salt and pepper to taste
- 2 tablespoons ghee
Preheat the oven to 400 degrees. Grease a 2-3 quart casserole dish and set aside. In a large pot, steam cauliflower until tender. Heat 2 tablespoons of ghee in a large skillet or saucepan over medium high heat. Add the onion, celery, carrots and garlic and cook until beginning to soften, around 5 minutes. Add the ground meat to the pan and cook until browned. Add beef broth as necessary to keep the mixture wet. Add the tomato paste, parsley and season with salt and pepper. Let simmer while you prepare the cauliflower topping.
To make the topping, drain the cooked cauliflower. Mash or puree with a stick blender until smooth. Add 2 tablespoons of ghee and season with salt and pepper. To assemble, spread the meat mixture on the bottom of the dish. Top with the cauliflower mixture and smooth with a spoon. Bake for 30 minutes or until the top is brown and bubbly. Serve warm.