Shepherd’s Pie is Irish staple and one of my mother’s favorite dishes growing up. I’ve changed it here and there to make a healthier version but one thing that remains the same is the brand of Worcestershire sauce I use. Lea & Perrins can be found at any major grocery store and is the original Worcestershire sauce made since 1835. Their quality of ingredients are unmatched by any other brand, in my opinion. Lea & Perrins is cholesterol free, preservative free, gluten free, and fat free! It also has 80% less sodium than traditional soy sauce. Most of all, it’s delicious, and the key ingredient in this recipe. I have also provided Vegan, Diabetic and Colitis sensitive alternatives to the recipe below. The original recipe is naturally gluten-free.
- 1 tablespoon avocado oil (olive oil works too)
- 1 teaspoon black pepper
- 2 lb ground bison
- 3-4 sprigs of fresh thyme, de-stalked and chopped
- 1 sweet onion, diced
- 4 large carrots, diced
- 2 tablespoons butter or ghee, if you prefer (see notes below about ghee)
- 1/2 tablespoon garlic powder
- 1/2 tablespoon celery salt
- 1/2 cup dry, red wine (cabernet sauvignon works well), or 100% red grape juice substitute
- 1 12-ounce can tomato paste
- 3 tablespoons Lea&Perrins Worcestershire Sauce
- 1/2 cup All-Natural Fat Free chicken stock
- 4-5 large sweet potatoes, approximately 6 cups, mashed
- 1 egg, beaten
- Peel and cut sweet potatoes into 4 quarters. Place them in pot with water and bring to a boil. Allow to boil until soft and mashable, approximately 20 minutes. Drain, mash, stir in 1 tablespoon butter or ghee, 1/2 tablespoon of celery salt, and 1/2 tablespoon of garlic powder. Once thoroughly mixed, set aside.
- Preheat oven to 400 degrees.
- Sauté carrots with avocado oil in a deep skillet until slightly tender, about 4 minutes.
- Add onions, black pepper, thyme, butter or ghee, and peas. Sauté for additional 4 minutes.
- In a separate bowl, mix tomato paste, chicken stock, wine (or grape juice) and Worcestershire sauce. Add to vegetable mix in skillet and mix thoroughly.
- Remove from heat and set aside.
- Take bison and break a part and crumble slightly with hands. Add it to vegetable mixture and mix throughout with cooking spoon. The meat may begin to brown a bit in the hot mix and that’s fine.
- Grease a large 9×13 oven proof dish (glass works best) with butter or ghee. Pour half of the meat/vegetable mixture in to glass pan. Then add a layer of sweet potato *(See note before continuing). Add the remaining meat/vegetable mixture before adding the top layer of sweet potato. I prefer layering because it helps hold everything together nicely when you cut portions to serve.
*(Note): Spoon or pipe (I suggest piping) the sweet potato mash over the top, spreading it as evenly as you can over the top. (See piping directions below)
- Brush the top of the mash with the beaten egg.
- Bake for 25 minutes. Serve and enjoy!
- Ghee: Ghee is a form of butter that honors a traditional Indian method. Pure organic butter is slowly cooked to coax out water and milk solids. The result is a casein-free butter that is certified USDA organic, contains no salt, is lactose-free, has 0mg of oxidized cholesterol per serving, no GMOs and has zero trans fatty acids. Ghee is available at most major grocery stores.
- Piping: You can use a cake piping bag if you have them or any large freezer zip bag. Put sweet potato mash into bag and squeeze all of the mash toward one corner of the bag. Twist the bag to ensure mash doesn’t overflow from the top. Take scissors and cut the corner of the bag. Slowly squeeze out mash onto the meat/vegetable mixture evenly. This works so well and saves you from having to try and evenly spread out clumps of mashed potatoes.
Quicker Recipe Alternative:
If you’re pressed for time, feel free to use a bag of frozen veggies and add 1/2 tablespoon of onion powder to the mix. This should save you about 15 minutes of prep time.
Replace bison with crumbled cauliflower. Use a food processor or knife to manually chop cauliflower in to a crumble.
Replace chicken broth with vegetable broth.
Replace butter and egg wash with avocado oil.
Follow the recipe with these replacements.
IBS/Crohn’s/Colitis Sensitive Alternative:
Replace bison with ground turkey.
Replace butter with margarine.
Omit black pepper and replace with 1 teaspoon celery salt.
Saute carrots until completely tender.
Omit red wine and use 1 cup of chicken broth instead of 1/2 cup.
Omit tomato paste completely.
Bake dish for 30 minutes.
Follow original recipe with these modifications.
Replace sweet potato mash with a cauliflower mash.
To make cauliflower mash:
1. Take 2 heads of cauliflower and chop in to a crumble.
2. Place in sauce pan with water and bring to a boil. Let boil for 5 minutes until tender. Drain.
3. Blend in a food processor or blender with 1 tablespoon of butter, 2 cloves of garlic (or 1/2 tablespoon of garlic powder) and 1/2 tablespoon of celery salt.
4. Set mash aside and follow the recipe using this replacement.