shepherd’s pie- reimagined

Ah, Shepherd's Pie. The rustic, Aussie classic we can always count on. This isn’t just any old standby recipe, though. This is your new favourite SIBO-friendly dinner, and it’s ready for any occasion. In today’s episode of the SIBO Cooking Show, watch as Rebecca Coomes shows you how to prepare this reimagined staple.


We love using as many ingredients made from scratch as we can. When you’re treating SIBO, it’s important to know where all of your ingredients, like stock, tallow, and even vegetables, come from. You will feel better about using delicious organic vegetables like those from our friends at Organic Angels. You’ll know what goes into your food, and the homemade stock has many more nourishing health benefits compared to store-bought.

When you make your own stock, you get all the minerals and vitamins found in the beef bones that you miss out on with store-bought kind. It’s easy to make, and you can prepare large batches to use for future recipes as well. Looking for a tallow recipe that is easy to prepare at home? You can find the episode here, and watch as Rebecca shows you how to make your own.

This dish is the perfect make-ahead meal. It’s easy to make in large batches and freeze for next week’s dinner. When stored in a freezer-proof container it will keep for about 2 months, but we highly doubt you’ll wait that long to eat it.

Feeling inspired to make this recipe one of your family’s favourites? Buy your copy of SIBO Family Favourites today.

Rebecca Coomes the healthy gut-shepherds-pie-reimagined

 

Ingredients

  • 2 tbs tallow
  • 1 leek, diced
  • 2 carrot, finely diced
  • 2 sticks of celery, finely diced
  • 600g beef mince
  • 1 cup beef stock
  • 4 tbs tomato paste
  • 1 tsp fresh thyme, leaves plucked
  • ½ bunch continental parsley, chopped with extra reserved for garnish
  • 3 cups cauliflower florets
  • 4 tbs ghee
  • 1 cup freshly grated parmesan cheese
  • Salt and pepper for seasoning

Method

Pre-heat the oven to 200oC/390oF.
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Place a large, deep frying pan over a medium-high heat. Melt the tallow and then add the leek, carrots and celery in the pan. Cook, stirring frequently, until the vegetables have softened. Add the mince to the pan. Stir to break up any lumps, then brown the meat. Once browned, add in the beef stock and simmer for 10 minutes, or until some of the liquid has evaporated. Stir through the tomato paste, thyme and parsley. Season to taste with salt and pepper. Take off the heat and set aside.
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Meanwhile, cook the cauliflower. This can be done in the microwave or in a steamer over a pan of water. You don’t want the cauliflower to get too wet as this will make the mash too wet. Once cooked, place the cauliflower in a food processor with the ghee and ¼ cup of the parmesan cheese. Blend until smooth. Taste and season accordingly with salt and pepper. Pour the mince mixture into a deep pie dish or baking dish. Top with the cauliflower mash and then sprinkle with the remaining parmesan cheese. Bake for 30 minutes until golden and bubbling.
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Remove from the oven. Sprinkle with additional parsley leaves and serve immediately with a side salad or steamed vegetables.

Note: To make a dairy-free version of this, replace the ghee with lard and omit the parmesan.

 

4 thoughts on “shepherd’s pie- reimagined”

  1. What beef stock do you recommend? I can’t find anything that doesn’t contain garlic or onion which are banned on my SIBO diet at the moment. Also, I can’t have cauliflower, can you suggest a replacement. Thanks

    1. Hi Karen, we love to make our own beef stock as we are yet to find a commercially made stock that doesn’t contain onion or garlic. We’ve got a super easy recipe for it in the SIBO Family Favourites cookbook. Or you can just make your own using some beef bones, veggies you can tolerate, some herbs like bay leaves, parsley, salt and pepper, some apple cider vinegar and lots of water to cover it all. Slowly simmer for 24 hours to extract all the goodies from the bones and then store in the fridge or freezer until you need it. ~ Rebecca

    1. Can you eat red capsicum/pepper Gini? You could roast 3 in the oven for 45 minutes at 180c/350f, peel off the skin and remove the seeds, chop them and add them instead of tomatoes. ~ Rebecca

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