Archive for the 'potatoes' Category

Shepherd’s Pie (Paleo)

A couple of weeks ago we went to an Irish restaurant and Patrick couldn’t decide between the shepherd’s pie and another entree. He decided on the other saying, “I’m sure you can make a shepherd’s pie that’s even more delicious.” I told him that of course I could!

I’ve never made shepherd’s pie before. So I made up this recipe and it came out so good he came up with an empty plate and told me it was one of his favorite meals I’ve ever cooked and it now must go into regular rotation. I’d say that’s a pretty good review!

Shepherd’s Pie

4 medium potatoes (or sweet potatoes)
~ 1 cup chicken stock
1 Tbsp butter
salt and pepper to taste
2 Tbsp coconut oil
3 medium carrots, diced
1 cup fresh or frozen green beans, diced
1 medium onion, diced
1 clove garlic, minced
2 lbs ground beef (grass fed preferred)
1-2 cups beef broth
1 Tbsp potato starch (or thickener or choice)

Preheat oven to 375.

Peel and dice the potatoes and place in pot. Cover with cold water and add a large pinch of salt. Bring to a boil and cook until fork tender. Drain potatoes and add butter and chicken stock and mash until desired consistency (I like fluffy but with texture, not whipped). Season to taste with salt and pepper.

Heat the coconut oil in a large pan and saute carrots, green beans, onion, and garlic (season your veggies) until onions are translucent and vegetables are tender but not cooked through. Add the beef (season with salt and pepper) and cook breaking up the meat with a wooden spoon until no longer pink. Remove beef and veggies with a slotted spoon and add to a 2 qt casserole dish.

Drain some fat leaving a 2-3 Tbs. Add potato starch (or thickener) and whisk briskly to break up. Add beef broth, season with salt and pepper and stir constantly until you get a gravy. Pour the gravy over the meat and veggie mixture. Spread the mashed potatoes over the top of the meat and veggies and bake in the oven for 20 minutes (painting an egg wash over the potatoes will allow them to brown nicely. It will look prettier but it’s not necessary.)

Eat and enjoy!


Thanksgiving Recipes

Unfortunately I won’t be participating in any Thanksgiving festivities this year, but for those of you who won’t be curled up at home alone with your dog, a blanket and chinese take out and crying until you have dehydrated yourself into a migraine, here are some lighter versions of Thanksgiving classics.

Herb-Roasted Turkey Breast

12 thyme sprigs
1 rosemary sprig
1 sage sprig
2 tablespoons minced garlic
2 tablespoons minced shallots
1 teaspoon freshly ground black pepper
1 (12-pound) fresh or frozen turkey breast, thawed
3 tablespoons fresh lemon juice
2 lemons, each cut in half
Cooking spray

Preheat oven to 350°.
Remove leaves from thyme sprigs to measure 2 tablespoons chopped; reserve stems. Remove leaves from rosemary sprig to measure 2 tablespoons chopped; reserve stem. Remove the leaves from sage sprig to measure 2 tablespoons chopped; reserve stem. Combine the chopped thyme, chopped rosemary, chopped sage, garlic, shallots, and pepper in a small bowl.
Rinse turkey with cold water, and pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast by inserting fingers, gently pushing between skin and meat. Rub herb mixture under loosened skin and sprinkle in body cavity. Drizzle lemon juice over skin. Place reserved stems and lemon halves in body cavity. Lift wing tips up and over back; tuck under turkey.
Place turkey on a rack set in a shallow roasting pan. Bake according to times on package. (Cover turkey loosely with foil if it gets too brown.) Remove turkey from oven. Cover loosely with foil; let stand 10 minutes before carving. Discard skin.

Bread Stuffing

1 loaf bread, cut into 1-inch cubes and slightly stale
3 tablespoons I Can’t Believe It’s Not Butter
1 1/2 cups chopped celery
3/4 cup chopped onion
1/4 cup water
1/2 teaspoon salt
1 1/2 teaspoons poultry seasoning
1 (10 1/2-ounce) can low-salt chicken broth
Cooking spray

Place bread cubes in a layer on cookie sheet. Bake at 350° for 12 minutes or until toasted; place in a bowl. Melt ICBINB in a saucepan over medium heat. Add celery and onion; saute 10 minutes. Remove from heat; stir in water, salt, poultry seasoning and broth. Add bread cubes, tossing to coat; spoon into a 2-quart casserole coated with cooking spray. Cover and bake at 375° for 30 minutes.

Makes 10 servings (serving size: 1/2 cup)

162 Calories
3g Fat
5g protein
27g carbs

Mashed Sweet Potatoes with Pecan Butter

2 medium sweet potatoes (about 1 pound)
3 tablespoons 1% low-fat milk
2 tablespoons brown sugar, divided
1/8 teaspoon salt
1 tablespoon butter, softened
1 tablespoon chopped pecans, toasted
1/8 teaspoon ground cinnamon

Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave potatoes at HIGH for 10 minutes, rearranging the potatoes after 5 minutes. Wrap potatoes in a towel; let stand for 5 minutes. Scoop out pulp; discard skins. Combine pulp, milk, 1 tablespoon brown sugar, and salt in a medium bowl; mash.
Combine 1 tablespoon brown sugar, softened butter, pecans, and cinnamon in a small bowl. Top each serving with pecan mixture.

Yield: 2 servings (serving size: 3/4 cup potatoes and 1 tablespoon pecan mixture)

FAT 9g
FIBER 5.4g
(Cooking Light, APRIL 2001)

Mashed Potatoes with Roasted Garlic and Rosemary

2 whole garlic heads
2 pounds cubed peeled Yukon gold potato
1 cup chopped onion
2 tablespoons plain fat-free yogurt
1 teaspoon dried rosemary, chopped
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preheat oven to 350°.
Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.
Place potato and onion in a saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Drain in a colander over a bowl, reserving 1/4 cup cooking liquid. Combine garlic, potato mixture, 1/4 cup cooking liquid, and remaining ingredients; mash with a potato masher.

Yield: 8 servings (serving size: 1/2 cup)

FAT 0.2g
FIBER 2.1g
(Cooking Light, NOVEMBER 2000)

Personal Blog

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I hope you enjoy the recipes! If you want to read about my random musings you can find me at
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