Veg’d Out Shepherd’s Pie | Gluten-Free, Dairy-Free | BoneCoach™ Recipes

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Bone Coach Recipes | Veg'd Out Shepherd's Pie | Bone Loss Bone Healthy Food Nutrients Osteoporosis

Looking for a crowd-pleasing recipe that’s good for your bones?

Look no further!

Our Veg’d Out Shepherd’s Pie recipe has it all.

Comforting and hearty, this protein- and veggie-packed dish is full of flavor AND bone-building nutrients.

Brimming with protective antioxidants and vitamins B, K, and C, it’s a perfect bone-healthy dinner that’s sure to hit the spot.

Bone Coach Recipes | Veg'd Out Shepherd's Pie | Bone Loss Bone Healthy Food Nutrients Osteoporosis

Veg’d Out Shepherd’s Pie | Gluten-Free, Dairy-Free | BoneCoach™ Recipes


TOTAL TIME: 45 minutes


500g cauliflower (fresh/frozen)

1 tbsp (15 ml) fresh pressed extra virgin olive oil

1 tsp (5 ml) sea salt, divided

1/4 tsp (2 ml) black pepper

1 lb (454 g) lean ground grass-fed meat (beef / turkey / lamb)

1 cup (250 ml) yellow onions, finely diced

4 cloves garlic, finely minced

1 lb (454 g) cremini mushrooms, finely chopped

1 cup (250 ml) boiled sprouted brown or green lentils (omit if on paleo diet)

1 cup (250 ml) organic frozen mixed peas, carrots, and corn blend

1 tbsp (15 ml) balsamic vinegar

1 tbsp (15 ml) coconut aminos or gluten free soy sauce


1) Bring a large pot of water to a boil. Add the cauliflower and cook for 5 minutes. Using a slotted spoon, remove the cauliflower and transfer to a blender. Add 1 tablespoon olive oil, 1/2 teaspoon of salt, and black pepper. Puree until smooth. Set aside.

2) Meanwhile, heat a large skillet over medium heat, once hot add in the minced meat. Cook for 5 minutes, then add in the onions, remaining salt and pepper. Cook for 5 minutes, then add in the garlic, and mushrooms. Continue cooking for 5 minutes then add in the lentils, frozen vegetables, balsamic vinegar, and coconut aminos. Transfer this meat and lentil mixture into a casserole dish and top with cauliflower mash. Bake for 15 minutes at 400F, or until heated through.

Recipe created by BoneCoach™ Team Dietitian Amanda Li, RD & Chef.


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