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Cauliflower Shepherd's Pie

Cauliflower Shepherd's Pie

This tasty Cauliflower Shepherd's Pie recipe is created by your local Vancouver Dietitian!

I know I can feel good about recommending Meatme products to my clients who incorporate meat into their diets because of their transparent farm-to-fork practices. Meatme works with farmers who have the highest animal welfare standards and don't use any antibiotics, hormones or chemicals. Additionally, their ethically sourced meats have better nutrition profiles compared to corporate, large scale animal products. Sustainably raised meats generally contain higher amounts of anti-inflammatory omega 3's, lower levels of saturated fats, and higher levels of antioxidants. Not to mention animal products are also excellent sources of protein, iron, zinc, and B vitamins! 

This recipe uses Meatme ground beef, which is an excellent source of iron and zinc. You can choose to replace the cauliflower with potatoes in this recipe, but we wanted to give you guys a lighter summer meal option! Using onion, peas, and corn also increases the fibre content in this recipe, which is beneficial for your digestion and gut health. This comfort food-inspired recipe is a healthy choice for the whole family! 
Now, let's get started...
Prep Time: 10 minutes
Cook Time: 30 minutes 
Serves: 4-6 (you can double or triple this recipe) 
1 lbs of Meatme ground beef
1 medium cauliflower head, cut into florets
2 tbsp butter 
1/4 cup 2% or whole milk 
1/2 cup aged white cheddar cheese 
1 medium white onion, diced 
1 carrot, peeled and diced 
2 cloves garlic, minced
2 tbsp tomato paste 
1/2 tsp dried thyme 
1/2 tsp dried rosemary 
1/2 tsp dried basil 
2 sprigs fresh thyme 
1 cup green peas
1 cup corn kernels
1 low sodium beef stock cube 
1/4 cup sherry cooking wine 
1 tbsp cornstarch + 2 tbsp of water, whisked together
Salt & Pepper
1. Preheat the oven to 400 F
2. Cook cauliflower: boil medium pot of salted water. Put cauliflower florets into boiling water and cook for 10 minutes. Drain cauliflower and pat dry (remove all excess water). Put cauliflower back into the pot and mash with butter and milk until no large chunks remain. Season with salt and pepper, and set aside. 
3. Cook beef mixture: heat 2 tbsp of oil in a large ovenproof skillet over medium-high. Add onions and carrots and cook for 2-3 minutes, or until soft. Stir in garlic, herbs, tomato paste, green peas, and corn for 2 minutes. Stir in sherry cooking wine, ground beef, vegetable stock cube, and cornstarch slurry. Cook for 5 minutes, stirring frequently. Add salt & pepper and cook for another 5 minutes, or until thickened. 
4. Top beef mixture with cauliflower mixture and spread evenly. Sprinkle cheddar cheese on top. Place the skillet in the oven for 15-20 minutes, or until the cauliflower is golden brown. Broil at the end if desired. 
5. Sprinkle with fresh parsley as garnish before serving. Enjoy! 

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