If you are on a low carb diet but fancy a home-cooked, comforting meal, this recipe is for you. By substituting the usual white potato mash for a broccoli/cauliflower one, you avoid breaking ketosis through blood sugar spikes, bloating and the tiredness which follows high-carb meals.
Approximate nutrition per serving: 349kcal / 24g fat / 12.4g saturated fat / 9.2g total carbs / 4.4g fibre / 4.8g net carbs / 24g protein.
For the mash:
- 250g broccoli, chopped into florets
- 250g cauliflower, chopped into florets
- Handful of fresh mint leaves
- 2 tablespoons ghee (use more if you want a creamier mash)
- 15g fresh ginger, finely chopped (optional)
- Pinch of sea salt
For the mince:
- 400g organic, grass-fed lamb mince
- 2 cloves garlic, crushed
- 2 tablespoons ghee
- 2 sprigs fresh rosemary
- Pinch os sea salt
- Preheat the grill on a medium to high heat. If you don’t have a grill, you could use a cook’s blow torch. I like to brown off the top of the shepherd’s pie once it’s assembled but this is not a necessary step if you don’t have a grill.
- Heat the two tablespoons of ghee on a low heat in a large frying pan. Once melted, add the mince, crushed garlic, rosemary and sea salt, and stir to prevent the garlic catching and burning.
- Turn up the heat to medium and cover, stirring occasionally.
- Whilst the mince is cooking, steam the broccoli and cauliflower until tender, roughly 5 minutes.
- When the broccoli and cauliflower are ready, blend in a food processor along with the fresh mint leaves, ghee, sea salt and ginger (if using) until a mash like consistency is achieved. Set aside, covered to lock in heat.
- Once the meat is cooked, transfer to a ceramic baking dish, spreading it as an even layer. Add the minty mash on top of the mince. Use a fork to fluff up the top of the mash.
- If desired, place the shepherd’s pie under the grill for roughly 5 minutes, or until the tips of the mash start to brown.
- Serve with a few fresh mint leaves.