Candida and allergy friendly shepherds pie

This recipe is slightly adapted from a the book called Simpler Choices for Healthier Eating by Sondra Lewis and Dorie Fink (a lovely book that does include grains, dairy and some fruit and sugars but not in this recipe)


1/2 lb light meat

1/2 lb beef

1 1/2 cups chopped onion

1 cup thinly sliced celery or carrots

3/8 tsp salt

freshly ground black pepper

2 tsp dried parsley

2 lg collard leaves, ribbon-cut

1/2 (10 oz) pkg frozen green beans (1 1/4 cups)

nutmeg (freshly grated or ground)

1 cup beef or chicken broth

1/4 cup water

2 tsp brown rice flouer

1/4 cup peas (fresh or frozen)


Topping ingredients

1 1/2 lbs sweet potatoes, diced and peeled

1 cup minced onion

1/8 tsp salt

fresh ground black pepper

nutmeg freshly ground or ground

2 tbl almond or rice milk

2 tbl butter or ghee


Preheat oven to 400 and grease 9X13X2 casserole dish


In a skillet ,combine meat, onions, celery or carrots, salt, pepper and parsley, stirring often to brown meat evenly.


Prepare collards for filling and sweet potatoes and onions for  topping.


In a saucepan cook sweet potatoes, minced onion, salt, pepper and nutmeg in small amount of water for approx 15 minutes or until tender and water is absorbed.


whisk flour in remaining 1/4 cup of water. Add to skillet with peas.  Simmer for a couple of minutes while mashing potatoes (adding 'milk' and ghee/butter while mashing)


Spreat meat misture on bottom. Top with mashed sweet potatoes/onion mix.


Bake for 10 minutes till heated through and may broil for 4-5 minutes for effect as well. 





sweet potato shephers pie

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