Healing Family Eats

notes from an autoimmune kitchen

  • About
    • About Me
    • About The Autoimmune Protocol?
  • Well-Being
  • Recipes
    • Breakfast
    • Drinks
    • Meat
    • Reintroductions
    • Salads
    • Savoury
    • Seafood
    • Soups and Stews
    • Sweet
    • Vegetables
  • Cookbook
    • PRINT COOKBOOK
    • eBook
  • Work With Me
    • 1:1 Coaching
    • RESTART® Program
  • Freebies
    • AIP STARTER PACK
    • 10 SIMPLE RECIPES FOR AUTOIMMUNE HEALING EBOOK
    • BODY SCAN AUDIO
    • AIP REINTRODUCTION JOURNAL TEMPLATE
  • Contact

{quick} Shepherd's Pie with Golden Horseradish Mash {AIP, Paleo, Whole30, Low FODMAP}

November 1, 2016 By healingfamilyeats 34 Comments

This post contains affiliate links. Click to learn about what this means.

If you click through from my links to Amazon or some other vendors, and buy the products I use, Amazon and others may pay me a small percentage as commission, without affecting the price you pay. I only recommend products that, to my knowledge, fit within the AIP Protocol, and are of good quality - that’s why I use them! You will find most active bloggers do this, and like them I look to this practice to fund the blog and allow me to carry on actively posting. Thanks for your support.

shepherds-pie-golden-mash-aip

shepherds-pie-collage
My boy took a cortisol saliva test recently in which the test paper said to avoid cruciferous vegetables that day. When I looked in the fridge, however, I was shocked to see the majority of its packed contents were of the cruciferous persuasion and there were also enough high FODMAP foods to set me up in business. This set me thinking, of course, the result being that whilst we are not following a low FODMAP diet per se, I want to make some meals that are free of them. It's important to vary the diet in terms of nutrient intake but I also think it's worthwhile to do the same with food groups. And so this dish has made it into steady rotation, and the fact it also happens to be quick and simple to make but also every bit as comforting as you would expect from good ol' classic shepherd's pie, has made it a keeper.

Whilst I'm the first to admit that long, slow cooking brings out the best of a meat sauce, I also know that so many of us are pushed for time yet often need to feel comfort - only without the expense of time and effort - so this cosy dish is going to tick all those necessary boxes for you. Something I always keep in my store cupboard is a can of pumpkin purée. I use it a fair bit in my baking and it works a charm in sauces, where it adds that creamy silkiness you achieve from the long, slow. This one being no exception. And how do we achieve a {quick} shepherd's pie? By keeping up a brisk simmer on the sauce, cooking the roots at the same time, assemble the dish whilst everything is still hot so all you need do is send it under a hot grill/broiler to brown and bubble. With very little work, you can have this on your table in under three quarters of an hour.

I photographed this pie at the weekend on a cold, miserable and gloomy day that had comfort food written all over it. And what a prize lunch it proved to be! Though it was no longer piping hot by the time it reached our mouths, it was just as satisfying ...

shepherds-pie-golden-mash-aip

{quick} shepherd's pie with golden horseradish mash
If you're watching your FODMAPS, a moderate portion should be fine for you, depending on your tolerance. We are all different. If you're concerned, you may like to use the same quantity of celeriac instead of the white sweet potato, it makes an equally awesome mash!
Serves 6
Print the recipe here

for the sauce -
1 tbsp coconut oil, or other fat
1 large stalk celery, finely chopped
2 medium carrots, grated
1+1/2 lb ground lamb
2 tsp Italian seasoning
1 cup pumpkin purée
1+1/4 cups bone broth (made without onions, garlic)
generous pinch sea salt

for the mash -
1 medium (3/4 lb) yam, cut into 1 inch chunks
1 large (3/4 lb) white sweet potato, cut into 1 inch chunks
pinch sea salt
1 tbsp freshly grated horseradish

Melt the coconut oil into a large pan and add the celery and grated carrot. Cook on a gentle heat for 5 minutes until softened. Add the lamb, turn the heat up to medium and cook for a further 5 minutes, breaking down clumps with a wooden spoon or fork. Now stir in the dried herbs, pumpkin purée, 1 cup of the broth and a pinch of sea salt. Bring up to a bubble, cover the pan and simmer for 30-35 minutes until the liquid has all but evaporated into a rich, creamy sauce. Add the remaining broth if you feel it needs it. Taste and add more salt if needed.

Meanwhile cook the sweet potatoes and yam in a large pan with an inch worth of water, bring to a simmer and cook for around 10-12 mins until tender. Alternatively cook them in your steamer. Drain the veggies, add your grated horseradish and mash with a masher rather than the food processor, or your mash will turn to gloop.

Put the meat sauce into an 11 x 8 inch dish and spoon over the mash. Grate over more horseradish if you like and put under a hot grill/broiler until browned and bubbling, 6-7 minutes or so.

Serve with a simply dressed green salad or collards sautéed in coconut oil.

« The Paleo AIP Instant Pot Cookbook and Several Giveaways!
The Autoimmune Wellness Handbook, Green Breakfast Soup + A GIVEAWAY! »

Comments

  1. Martha says

    November 01, 2016 at 3:55 pm

    Please put my name down for when you write a cookbook. I am waiting and I know it is going to be awesome

    Reply
    • healingfamilyeats says

      November 01, 2016 at 4:19 pm

      Aww Martha that's such a sweet thing to say, thank you you just made my day!! X

      Reply
  2. Susie says

    November 02, 2016 at 7:04 am

    This dish looks simply delicious, and the horseradish will be a welcome change, thank you! I am finding more great recipes thanks to you for my SIBO/Hashi diet. Many, many thanks! I will be making this very soon. The indoor farmers market starts next week and I will order ground lamb from one of the ranchers. Yum!

    Reply
    • healingfamilyeats says

      November 02, 2016 at 7:49 am

      Thanks Susie, I know that horseradish is definitely welcome in our house 🙂
      Hope you love the recipe!

      Reply
      • Susie says

        November 02, 2016 at 8:12 am

        I really can't stop thinking about it :). Many thanks for all of your great work. Wishing you and you family wonderful celebrations in the coming months.
        I just found an interesting email in my inbox- A series on autoimmunity diseases looking for a cure called
        https://betrayalseries.com. Or info@betrayalseries.com

        Reply
        • healingfamilyeats says

          November 02, 2016 at 9:45 am

          That's so kind, thank you Susie, I'm pleased my recipes make your life easier. Thanks also for the link, it's the first I'd heard about this series so I've just signed up - if the trailers are anything to go by, I'd better get the kleenex to the ready next month!!
          And here's to wishing you and yours a happy festive time too - not long to go 😉 x

          Reply
  3. Erin says

    November 02, 2016 at 11:44 am

    This looks amazing, Kate!

    Reply
    • healingfamilyeats says

      November 02, 2016 at 12:23 pm

      Hey Erin, nice to see you here - and thank you. There's nothing like a good old storecupboard pie 😉

      Reply
  4. Tiffany says

    November 19, 2016 at 7:32 pm

    Made this dish tonight. I love being able to thicken a meat sauce with canned pumpkin, as I don't do well with many of the new alternative thickeners/flours that make everything creamy. And, the horseradish is a great addition. I did add bacon grease to the sweet potato mash, as mine was very dry without it. Just a wonderful dish. Thank you so very much.

    Reply
    • healingfamilyeats says

      November 19, 2016 at 8:20 pm

      hurrah for bacon grease 🙂
      Glad you enjoyed the recipe Tiffany!

      Reply
  5. Cheryl Lundgren says

    December 06, 2016 at 5:10 pm

    Made this for dinner tonight. First time I've ever had horseradish. I liked it! Made mine with ground beef (no lamb available) and added a little onion and garlic. Delicious!!

    Thanks again for the great recipe!

    Reply
    • healingfamilyeats says

      December 09, 2016 at 2:02 pm

      Hurrah. I thought your comment was lost - now it's just reappeared!
      So pleased you enjoyed the recipe Cheryl - hope I've managed to convert you to the delights of horseradish!!

      Reply
  6. Susan says

    December 18, 2016 at 8:15 pm

    Is it possible to use a jar of horseradish in place of fresh? If so, how much would I use?

    Reply
    • healingfamilyeats says

      December 19, 2016 at 8:36 am

      Yes definitely and I would stir in to your own taste.
      If you are strict AIP check the labels though, most pre-made versions have added ingredients that may not be compliant.

      Reply
  7. Sheila says

    May 29, 2017 at 5:35 pm

    wasabi sweet potato mash! you win the internet! this was amazing! -- made it in two glass bowls== one for now one for later== breakfast love!

    Reply
    • healingfamilyeats says

      May 29, 2017 at 5:41 pm

      Pleased to oblige 😉 🙂

      Reply
  8. Joseph Knight says

    June 04, 2017 at 5:24 pm

    When do you add the Italian seasoning?

    Reply
    • healingfamilyeats says

      June 04, 2017 at 6:00 pm

      Good spot. Add it with the pumpkin purée 🙂

      Reply
  9. Christine says

    May 02, 2018 at 8:23 am

    Another winner! Completely delicious, satisfying and comforting all at once. The collards complement this dish so well, both in flavor and visually. I second the comment about being put on the list for your next cookbook!

    Reply
    • healingfamilyeats says

      May 02, 2018 at 7:48 pm

      Thanks Christine. You're very kind 😉
      Good to hear you're enjoying what's on offer here!!

      Reply
  10. Starr says

    May 16, 2019 at 11:25 am

    Can you freeze this meal after cooking it?

    Reply
    • healingfamilyeats says

      May 16, 2019 at 9:09 pm

      Yes you sure can!

      Reply
  11. Jessica says

    June 07, 2019 at 11:31 pm

    I make this as a regular dish now-it’s a staple. So good!

    Reply
    • healingfamilyeats says

      June 08, 2019 at 10:59 am

      Glad you're enjoying it. We love it too!

      Reply
  12. Lori Cohen says

    February 17, 2020 at 8:17 pm

    Looking forward to making this! I recently bought horseradish powder for recipes but not sure how much to use in place of fresh. Any ideas? I like a kick

    Reply
    • healingfamilyeats says

      February 20, 2020 at 10:52 pm

      Hi Lori, the powder is typically used in sauces or rubs. I would mix it into the mash, rather than sprinkling on the top, and add to your own taste. It'll be delicious!

      Reply
  13. Lauren says

    November 08, 2020 at 3:41 pm

    Do you cut the sweet potatoes before cooking them or after? Thanks.

    Reply
    • healingfamilyeats says

      November 09, 2020 at 7:58 pm

      Good catch, yes. Thank you.

      Reply
  14. CG says

    January 22, 2023 at 2:42 pm

    This is really tasty! Why do you specify bone broth without garlic and onions?

    Reply
    • healingfamilyeats says

      January 22, 2023 at 5:16 pm

      Only because it's a low FODMAP recipe. If you're not worried about that then broth made with garlic/onions is fine. Glad you like it

      Reply

Trackbacks

  1. Paleo AIP Recipe Roundtable #144 | Phoenix Helix says:
    November 9, 2016 at 2:58 pm

    […] Shepherd’s Pie with Golden Horseradish Mash from Healing Family Eats *Kate takes a classic and kicks it up a notch. […]

    Reply
  2. 10 Foods You Didn’t Know Were AIP | Grazed and Enthused says:
    March 9, 2017 at 7:01 pm

    […] or seafood. You can even make these tastyCarrot Fries with Horseradish Creamby Simple & Merry orQuick Shepherd’s Pie with Golden Horseradish MashbyHeali ng Family Eats!Have you seen Kate’s other recipes? She is such a talented chef and […]

    Reply
  3. 10 Foods You Didn’t Know Were AIP | Grazed and Enthused says:
    March 13, 2017 at 9:26 am

    […] seafood. You can even make these tasty Carrot Fries with Horseradish Cream by Simple & Merry or Quick Shepherd’s Pie with Golden Horseradish Mash by Healing Family Eats! Have you seen Kate’s other recipes? She is such a talented chef and […]

    Reply
  4. Top 14 AIP Recipes for Batch Cooking and Freezing says:
    March 19, 2017 at 9:01 am

    […] – Quick Shepherd’s Pie with Golden Horseradish Mash from Kate Jay at Healing Family […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
I’m Kate, mother of two, wife of one! I’m also a Functional Nutritional Therapy Practitioner, Restorative Wellness Practitioner, AIP Certified Coach, qualified chef and author of The Autoimmune Protocol Reintroduction Cookbook. I'm also crazy about The (US) Office and living the dream in Vancouver, BC. I’m passionate about the health of myself, my family and YOU. It’s great to have you here, make yourself a mug of bone broth and hang out with me for a while.

PURCHASE MY COOKBOOK

JOIN MY AIP SUPPORT GROUP

Favourite Skin Care Offer

logo
Health Ads by

Watch FB Live Cooking Tutorials

logo
Health Ads by

My E-Books

AIP Indian Cookbook!

AIP Coffee!

liver support with essential oils

histamine support with essential oils

SHOP MY BEAUTY ESSENTIALS

 data-recalc-dims=
 data-recalc-dims=
</div>
		</div></section>
<section id=
</div>
		</div></section>
<section id=
 data-recalc-dims=

logo
Health Ads by

I'm Kate Jay, mother of two, wife of one! I'm also a Functional Nutritional Therapy Practitioner, Restorative Wellness Practitioner, Certified Gluten Practitioner, Certified AIP Coach and qualified chef, living the dream in Vancouver, BC. I'm passionate about the health of myself, my family and YOU. It's great to have you here, make yourself a mug of bone broth and hang out for a while.

Recent Posts

Seafood and Cauliflower Gratin
Banana Chocolate Muffins
Cauliflower Mac n Cheese, Bacon Rosemary Topping
AIP Liver Blueberry Muffins
AIP Beef Rendang
Paleo AIP Reintroduction Rustic Apple Cake

Shortcuts

  • DISCLAIMER
  • PRIVACY POLICY
  • TERMS AND CONDITIONS
  • MISSION AND VALUES STATEMENT

Copyright Healing Family Eats © 2023 · Log in