Veg’d Out Shepherd’s Pie | BoneCoach™ Recipes

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 | BoneCoach™ Recipes

SERVES: 4

TOTAL TIME: 45 minutes

Ingredients

500g cauliflower (fresh/frozen)

1 tbsp (15 ml) organic olive oil

1 tsp (5 ml) sea salt, divided

1/4 tsp (2 ml) black pepper

1 lb (454 g) lean ground 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

Directions

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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Medical Disclaimer

The information shared above is for informational purposes only and is not intended to provide medical or nutrition therapy advice; it does not diagnose, treat or cure any disease, condition; it is not to be used as a replacement or substitute for medical advice provided by physicians and trained medical professionals. If you are under the care of a healthcare professional or are currently using prescription medications, you should discuss any dietary and lifestyle changes or potential dietary supplements use with your doctor. You should not discontinue any prescription medications without first consulting your doctor.