Tuesday, April 12, 2016

Paleo Slow-Cooker Shepherd's Pie

I just got back from a trip to Siesta Key, Florida for spring break... yes, I still get spring break, one of the glorious perks of being a teacher- jealous and think it's unfair? Then be a teacher and you get it too. :) Matt, Charlie and I went with my parents and Mara- I don't think we have taken a family vacation with most of the family together which is sad and much needed. We built a different sandcastle every day, ran on the beach, and dropped in Matt's old box CrossFit Lakewood Ranch while we were down there... if you are ever in the Sarasota area I highly recommend it- fantastic coaches, great workouts, and a very clean, well-maintained and welcoming box. Tell the owner Aaron I said hi!

I was reading through the hundreds of recipes I have pulled or printed over the last couple months for inspiration and found two for shepherds pie- one in Real Simple for a slow cooker version, and the other in Cooking Light that was done in a pan and the oven. I decided to combine the two- not use the things I deemed flaws in the recipe and make my own paleo version- I am a fan of stew beef over ground beef and a fan of the slow cooker over the oven so I went with that. :) Peas are debated as paleo or not because they are a legume (not paleo) but eaten raw unlike most beans and contain far less phytates and lectins than most legumes which is what causes the intestinal distress. So the gist of what I read said they are technically not paleo but generally accepted as okay in the paleo diet as long as they are consumed in small amounts... it's your call.

Paleo Slow-Cooker Shepherds Pie

(Printable Version)

- 3.5+ lbs Stew Beef (I used close to four!)
- 1 Sweet Onion, finely chopped
- 3 Garlic Cloves, minced
- 2 Cups Diced Carrot, about 3 carrots
- 1/4 Cup Arrowroot Powder
- 2 Cups Low-sodium Beef Stock (or bone broth)
- 5 Tbsp (6-oz Can) Tomato Paste
- 2 tsp Salt
- 1 tsp Black Pepper
- 2 Tbsp Apple Cider Vinegar*
- 2 Tbsp Coconut Aminos (or gluten free soy sauce)*
*** -  You can replace the above two ingredients with 1/4 Cup Worcestershire Sauce if you check ingredients and aren't trying to be truly paleo**
- 3 Large Sweet Potatoes
- 16-oz Bag Frozen Peas (omit for true Paleo- see paragraph above)

1. Combine the beef, carrots, onion, garlic and arrowroot powder in a large slow-cooker. Toss to coat in the flour. 

2. Add the remaining ingredients except the potatoes and peas. Stir and cover and cook on low 7-8 hours or high 5-6 hours.... during the last hour, stir in the peas and top with the potatoes. If you are going to be gone all day- add the peas before you serve it and just serve the potatoes on the side. 

3. POTATOES- peel and cube the potatoes. Place in a large pot and cover with cold water. Bring the potatoes and water to a boil and cook until they are fork-tender. 

Drain them and put them in a large bowl- I add butter and milk but I know that's naughty... mash by hand or use a hand-mixer until the potatoes are a smooth consistency.

 Add a generous amount of salt and pepper and stir one more time- tasting here would be a good idea. Set the potatoes aside until the slow cooker is ready for them.  

Servings I used 8, but it is probably closer to 10 for most people :) The ingredients were entered as above, including the peas.
Nutrition Facts
Servings 8.0
Amount Per Serving
calories 426
% Daily Value *
Total Fat 13 g21 %
Saturated Fat 5 g26 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 102 mg34 %
Sodium 260 mg11 %
Potassium 572 mg16 %
Total Carbohydrate 34 g11 %
Dietary Fiber 6 g25 %
Sugars 12 g
Protein 39 g79 %
Vitamin A413 %
Vitamin C45 %
Calcium6 %
Iron20 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

No comments:

Post a Comment