Modified Your Way Shepherd’s Pie
I feel like Shepherd’s Pie is so versatile. No matter what eating plan an individual follows, this dish can usually be modified to meet someone’s needs. I also like that it is fairly quick to make and healthy. This is the recipe I made, but I will also throw out modifications as well.
-4-5 large potatoes (cut into large pieces)(Peel if you would like)
-1 head of broccoli (cut into pieces)
-1# ground turkey meat ( I like the mix of dark and white meat)
-1 zucchini squash (diced)(I do not peel mine)
-2 large carrots (cut into coins)(I do not peel mine)
-1 onion (Do not use if on elimination phase of low FODMAP diet)
-2 TBSP Olive Oil (made for sautéing or another oil of your choice)
-Salt, pepper and herbs
-Boil potatoes until soft, then add broccoli and cook until soft.
-Once potatoes and broccoli are cooked, mash together.
-While potatoes and broccoli are cooking, prepare meat mixture.
-Heat 3 TBSP of oil in a skillet.
-Brown turkey meat until no longer pink.
-Add carrots, onion and zucchini.
-I never measure herbs, salt or pepper. I usually throw in some salt, pepper, and herbs, such as parsley, thyme, oregano and basil.
-Cook vegetables until tender or to your liking.
-Once everything is cooked, place potato/broccoli mixture in a 9x13 dish. Evenly fill the base of the dish.
-Place meat mixture evenly on top of potato/broccoli mixture.
-If you want to add cheese (I did not), you will want to place it in the oven at 350 degrees for about 5 minutes to melt it.
For potato mixture:
-*If you do not eat potatoes, use a head of cauliflower instead. Can also mix cauliflower with a sweet potato to give it more bulk.
-Instead of mixing broccoli with the potatoes, chose any cooked green instead, such as kale or spinach. For the greens, instead of boiling with the potatoes, I would sauté them, and use a hand held mixer to mix them with the potatoes.
For meat mixture, the following could be mixed in:
-Celery (stick to 1 stalk if on elimination portion of FODMAP diet)
-Canned or fresh tomatoes
-Diced green beans
-Common green or red cabbage
*If you are following the elimination phase of the FODMAP diet, do not substitute cauliflower for potatoes.
If you are following a low histamine eating plan, modifications to some of these recommendations would have to be made per your tolerance.
The information in this blog is not a substitute for professional medical advice, examination, diagnosis and treatment. Always seek medical advice from your physician or other qualified healthcare provider before altering your diet, starting a new treatment or making changes to an existing treatment.
Registered Dietitian Nutritionist - CDN, RDN
My name is Valerie Polley. I am a Indianapolis-based registered dietitian and owner of Blue Tree Nutrition. I consult with clients both local and far away.
I have a bachelor’s degree in nutrition from Purdue University and I have been practicing for 20 years.
I thoroughly enjoy helping clients through their gut health journey. I see a range of GI issues including, but not limited to celiac disease, IBS and SIBO. I also specialize in the FODMAP elimination diet.
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