Experiment & Shepherd’s Pie

This month we tried an experiment after we returned from vacation. After indulging for eight days on food and wine we decided to buy the highest quality ingredients on a budget. Specifically $50 a week at Kroger on organic produce plus proteins from the freezer and basics in the pantry. Before we started we had lots to work with in our pantry and freezer. We had grass-fed ground beef from Madison meats and pasture chicken from Azure Standard. I will be sharing the highlights from this month’s experiment. I love a challenge and love that we’ve eaten more healthy during this experiment! High quality food along with food allergies make cooking an adventure. We are thankful and happy to cook each meal almost every night. What seems a daunting task to some is normal for us. Food allergies in our home include: gluten, cow dairy, soy, peanuts, tree nuts, and preservatives. One of our favorites is Shepherd’s pie. I will be posting more meals this week but here is the first!
Shepherd’s pie 

1 yellow onion chopped 

4 large carrots chopped 

6 ribs of celery chopped 

3 cloves of garlic minced 

2 Tablespoons olive oil 

2lbs grass-fed beef

12 oz bone broth 

1/4 cup Coconut Aminos 

10 oz frozen green peas 

2 Tablespoons Fresh rosemary minced

1 Tablespoon Fresh basil minced

1 Tablespoon Italian seasoning

Salt & pepper to taste 

Potato Topping

6 medium potatoes (I left skin on)

2 Tablespoons ghee

1/2 cup sour cream (I used goat yogurt)

1/2 cup unsweetened coconut milk

Salt & Pepper to taste 
Sauté first four ingredients in olive oil. When tender add grass-fed beef. Once beef is no longer pink add bone broth, coconut aminos, spices and frozen peas. Salt & pepper to taste. Turn to low and start potatoes.
Cut potatoes into chunks then add to boiling salted water. I left the skin on because they were organic but that’s a personal choice. Once fork tender drain and whip up potatoes with ghee or butter, sour cream, milk, salt & pepper. I use a stand mixer but could use a hand mixer or ricer for extra smooth texture. 

In a 9×13″ Pyrex dish spoon meat mixture on the bottom then layer potatoes on top. 
Bake 350 for 30 minutes. Broil till brown (usually 1-2 minutes). 

Serves 8. So I usually split this into two smaller dishes. Bake one and freeze one for later.




Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s