Paleo Shepherd’s Pie

Shepherds pie.png

I’ll never forget when I first started living on my own in college. I lived off campus with a group of wonderful roommates, bounced way too many checks, and semi-consistently cooked a grand total of  3 dishes: Shepherd’s Pie, Beef Stroganoff and Pastina in chicken broth.  Since this time, my meal repertoire has (thankfully) expanded quite a bit. However, Shepherd’s Pie remains a favorite, quick and easy meal that I love to make for my family.

Following is a healthy spin on this hearty dish. What makes it way better than the version I used to make in my college days is the use of Butcher Box 100% grass fed, grass finished ground beef and the cauliflower mashed potatoes. (My 30-something body doesn’t have the metabolism it used to, so I try to limit carb heavy white potatoes.) This can easily be made into a vegetarian dish by substituting cooked lentils for ground beef. Both versions are delicious. Enjoy!

Print Recipe

Paleo or vegetarian. Yum!

Course: Main Course

Serves:Ingredients

  • 2 tablespoonsolive oil
  • 1 largeonion diced
  • 1 poundorganic grass fed ground beef or turkey or lentils, if making vegetarian style
  • 2 tspEsther’s Seasonings: Gourmet Salt Or 1 tsp Sea salt
  • 12 teaspoonEsther’s Seasonings: West Indian Pepper Or black pepper
  • 2 large headscauliflower or sweet potatoes trimmed, chopped and steamed until very soft
  • 1 12 oz pkgfrozen veggies I like to use mixed vegetables. To be truly Paleo, these should not include corn.
  • 1 12 oz jarorganic, no-sugar added tomato sauce

Directions

  1. Heat olive oil in large frying pan and sauté onion for ~3 minutes, until soft. Add garlic & sauté for ~2 more minutes. Add ground meat to pan and sauté until brown. Season with salt and pepper.
  2. Pour ground meat mixture into a 9 x 13 inch baking dish.
  3. Scatter frozen veggies on top of beef mixture (be sure to use Paleo/Whole 30 approved veggies if applicable.)
  4. Pour tomato sauce over veggies and distribute evenly (you may want to use a spatula).
  5. Prepare Riced cauliflower according to pkg directions. or steam sweet potato and purée in food processor and puree until smooth.
  6. Spread mashed cauliflower or sweet potato over everything. Season with salt & pepper.

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Turkey Meatloaf Freezer Meal

turkey quinoa meatloaf

This delicious, moist and filling recipe is sure to please the whole family – even the kids! I made a few tweaks to allrecipe’s version:
1. Cooked the meatloaf as muffins to make it more kid friendly
2. Replaced dry quinoa and water with pre-cooked organic quinoa from Whole Foods
3. Sweetened with coconut nectar in place of brown sugar (healthier, lower glycemic index)
4. Used Esther’s Gourmet Salt and Zesty Peppermill in place of regular salt and pepper
5. Served this with cauliflower “mashed potatoes” to make a complete, healthy meal (regular potatoes are filled with simple carbs; not so great for you).

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Turkey and Quinoa Meatloaf

Source: allrecipes.com

Course: Main Course

Prep Time: 30 min

Cook Time: 50 min

Total Time: 1 hr 20 min

Serves:

Ingredients

  • 1/w cup cooked quinoa
  • 1 teaspoon olive oil
  • 1 small onion chopped
  • 1 large clove garlic chopped
  • 1 (20 ounce) package ground turkey
  • 1 tablespoon tomato paste
  • 1 tablespoon hot pepper sauce
  • 2 tablespoons Worcestershire sauce Organic is best
  • 1 egg
  • 1 12 teaspoons salt Or Esther’s Gourmet salt
  • 1 teaspoon ground black pepper Or Esther’s zesty peppermill
  • 2 tablespoons coconut nectar
  • 2 teaspoons Worcestershire sauce For topping
  • 1 tablespoons coconut nectar For topping

Directions

  1. To make the freezer meal:
  2. Heat the olive oil in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.
  3. Blend or mix tomato paste, hot sauce, 2 tablespoons Worcestershire, egg, salt, pepper and coconut nectar in a large bowl until well combined. Combine with turkey, cooked quinoa & onions in freezer bag. The mixture will be very moist.
  4. Combine the coconut nectar & 2 teaspoons Worcestershire in a small bowl. Freeze this topping separately.
  5. To Cook:
  6. Shape into a loaf on a foil lined baking sheet, place in greased loaf pan OR use muffin pan to make “meatloaf muffins”.
  7. Drizzle topping over the top of the meatloaf.
  8. Bake in the preheated oven until no longer pink in the center, about 50 minutes. Will cook faster as muffins. Check after 30 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C).
  9. Let the meatloaf cool for 10 minutes before slicing and serving. Tastes great with cauliflower “mashed potatoes”!

Amount Per Serving (5)

  • Calories: 259
  • Protein: 25.3 g
  • Carbohydrate: 15.2g
  • Fat: 11 g
  • Cholesterol: 121 mg
  • Sodium: 968 mg

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Maple Dijon Chicken Freezer Meal

This meal is easy to make and delicious! I made a few changes from budgetbyte’s version: 
1. I used Bragg’s Liquid Aminos instead of soy sauce (eliminating wheat) 
2. I used Butcher Box Chicken Breast in order to ensure the best quality pastured chicken 
3. I like to serve this over riced cauliflower for added vegetable intake, but it can be served over any type of rice or no rice at all.  Enjoy!

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Maple Dijon Chicken Thighs Freezer Meal

This meal is easy to make and delicious! We made a few changes from budgetbyte’s version: <br>1. We used Bragg’s Liquid Aminos instead of soy sauce (eliminating wheat) <br>2. We used Butcher Box Chicken Breast in order to ensure the best quality pastured chicken <br>3. We like to cook and serve this over riced cauliflower for added vegetable intake, but it can be served over any type of rice or no rice at all. <br>Enjoy! <br>

Source: budgetbytes.com

Course: Main Course

Prep Time: 10 min

Cook Time: 50 min

Total Time: 1 hr

Yield: 6 thighs

Serves:

Ingredients

  • 14 cup Dijon mustard
  • 2 Tbsp real maple syrup
  • 1 Tbsp olive oil
  • 2 tsp soy sauce Sub coconut aminos or liquid aminos
  • 1 clove garlic
  • 12 Tbsp dried rosemary or fresh
  • 6 boneless skinless chicken thighs (about 2.3 lbs.) $5.19

Directions

  1. For Freezer Meal:
  2. Put chicken in freezer bag.
  3. Blend all sauce ingredients (Dijon mustard, maple syrup, olive oil, Liquid Aminos, garlic & rosemaary) in blender and pour over chicken. “Mix” in bag.
  4. Add diced fresh rosemary. Freeze.
  5. To Cook:
  6. Leave frozen meal in refrigerator for the day to thaw.
  7. Preheat oven to 375. Coat the inside of a casserole dish with olive oil Arrange the chicken in the dish so that they are close, but not overlapping.
  8. Bake the chicken thighs in the preheated oven for 45-50 minutes, or until they are cooked through and the liquid around the thighs is simmering. Spoon some of the liquid over the thighs, return them to the oven, then switch the oven’s setting from bake to broil. Broil for about 5 minutes, or until the top of the chicken is golden brown.
  9. Serve over rice and enjoy!

Amount Per Serving (6)

  • Estimated Cost: 1.12

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Portobello Vegan Beef(less) Stew

 

This week, one of the meals I offered to my beta team for this season of freezer meals was Beef Stew with a vegetarian option of Beef(less) Stew, in which I planned to substitute vegetable broth for beef broth and seitan for beef. However, the timing of my instacart order prevented me from getting seitan from Whole Foods, so I was forced to improvise. (Quick aside: I feel like using instacart each week has actually saved me grocery money as I am much better about sticking to necessities and not as susceptible to impulse buys. I may need to keep this up after the Freezer Meal Pilot is over! If you’re interested in trying it, you can use the link I provided for a $10 credit.)
I decided to give connoisseurusveg’s Porobello Vegan Beef(less) Stew a try, with a few of my own adaptations, of course. This recipe did not disappoint and made it super easy to make a vegetarian version and a meat lovers version from the same base. Here are the changes I made:

  • I didn’t have red potatoes, so used white potatoes instead
  • Forgot to add flour. Had I remembered, I would have used arrowroot powder instead.
  • Didn’t have red wine on hand, so left that out. Probably would have been a good addition though!
  • Added a bag of frozen sweet potatoes
  • I “wet chopped” the onion/carrot/celery mix in my vitamix and used the water as vegetable broth.
  • I eliminated the liquid smoke as it felt a little too “fake” to me
  • I eliminated the Marmite as I wasn’t feeling brave enough to try it and didn’t have it on hand.
  • As usual, I incorporated Esther’s Seasonings
  • I added Victoria’s Tomato sauce (such great quality) and organic diced tomatoes – yum!

As I’m typing all this out, I’m realizing I made some pretty drastic changes to this recipe and should probably just offer it up as my own! But I’m all about giving credit where credit is due and sometimes it helps to start with someone else’s version and take some creative liberties. After all, what fun is cooking if you follow the recipe exactly?

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Portobello Vegan Beef(less) Stew

This hearty vegan beef stew uses tender portobello mushrooms in place of meat, along with potatoes and veggies. It’s super easy to turn it into a meat lover’s version by simply cooking the stew beef separately and adding it in later… I made some changes to connoisserusveg’s version. You can find the original linked below. Enjoy!

Source: connoisseurusveg.com

Course: Main Course

Prep Time: 15 min

 

Cook Time: 1 hr

 

Total Time: 1 hr 15 min

 

Yield: 4

Serves:

Ingredients

  • 2 tbsp. olive oil
  • 1 lb. portobello or cremini mushrooms stemmed and coarsely chopped
  • 1 large onion coarsely chopped
  • 2 celery stalks chopped
  • 2 carrots sliced
  • 3 garlic cloves minced
  • 4 cups vegetable broth
  • 2 tbsp. tomato paste
  • 2 lb. red potatoes chopped into 1-2 inch chunks or white potatoes
  • 1-2 lb sweet potatoes, chopped into 1-2 inch chunks
  • 3 tbsp. fresh thyme leaves
  • 2 tbsp. chopped fresh rosemary
  • salt and pepper to taste or Esther’s Gourmet Salt and Esther’s Zesty Peppermill
  • 1 14 oz can organic diced tomatoes
  • 1 cup good quality tomato sauce I like Victoria’s

Directions

  1. Coat the bottom of a large pot with oil and place over medium heat. Add mushrooms and cook until softened, 5 minutes. Add onion, celery, carrots and garlic. Cook until veggies begin to tenderize, about 5 minutes more, flipping occasionally with a spatula.
  2. Add broth, tomato paste, diced tomatoes, tomato sauce, potatoes, thyme and rosemary. Stir to fully incorporate ingredients. Raise heat and bring to a simmer. Lower heat and allow to simmer, uncovered, until potatoes and veggies are soft, about 45 minutes, stirring occasionally. Add a bit more water to the pot if mixture becomes too thick and starts to sputter.

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Creamy Coconut Carrot Ginger Soup

 

I served this at a dinner party and it got rave reviews! Everyone wanted the recipe. 🙂 Huge props to Mel from A Virtual Vegan for this delicious and nutritious meal!

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Creamy Coconut Carrot & Ginger Soup

Who knew vegan meals could be sooooo delicious?! (Ok, probably a lot of you already knew that….) This easy-to-make soup is worth it’s weight in gold. This recipe is slightly adapted from avirtualvegan’s version (we added garlic because it’s oh-so-good for you and used vegetable broth instead of water).

Source: avirtualvegan.com

Course: Soup

Prep Time: 10 min

 

Cook Time: 50 min

 

Total Time: 1 hr

 

Yield: 8 cups

Serves:

Ingredients

  • 10 large carrots
  • 1 medium onion
  • 3-4 inch long fresh ginger root Or 6 cubes Dorot frozen ginger
  • 4-6 Cloves Minced garlic Or 6 cubes Dorot frozen garlic
  • 2 tablespoon oil (coconut oil or any other mild tasting oil suitable for roasting)
  • 2 TBSP Vegetable Bullion We recommend Seitenbacher’s Vegetarian Vegetable Broth and Seasoning
  • 2 tsp Sea Salt or Esther’s Gourmet Salt
  • 1 tsp White pepper or Esther’s Zesty Peppermill
  • 1 can coconut milk
  • 4 cups water
  • salt & pepper to taste

Directions

  1. To prepare freezer meal:
  2. Peel the carrots. Chop into large (about an inch long) chunks.
  3. Peel and chop the onion into chunks about the same size as the carrot
  4. In freezer bag combine:
  5. 6 cubes Dorot frozen ginger and 6 cubes Dorot frozen garlic (or fresh version, if you prefer).
  6. Coat vegetables with oil.
  7. Add vegetable bullion and seasoning.
  8. Seal bag and “mix” with hands.
  9. To Cook:
  10. Leave frozen meal in refrigerator for the day to thaw. To speed up the process, place frozen meal bag in a bowl of cold water.
  11. PREHEAT OVEN TO 400°F & ROAST CARROT MIXTURE
  12. Place the defrosted carrot mixture into a shallow oven proof pan, coat with oil and cook until tender (about 50 minutes) Check them by prodding with a fork.
  13. Remove the vegetables from the oven.
  14. Now blitz the vegetables with water in a blender .You will probably need to do this in 2 or 3 batches. Use the coconut milk in the first batch, then in the subsequent batches use the water. Just as much as you need to puree the vegetables.
  15. Once everything is smooth and creamy pour into a pot, add any remaining water and season to taste. Warm through gently in the pan and serve.

Amount Per Serving (8)

  • Calories: 145

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