Recipe: Healthy Cottage Pie

You can still enjoy a delicious cottage pie while trying to cut down on starchy, high-glycemic carbs. All you have to do is swap out the potatoes with a low-glycemic carb like Cauliflower that won’t spike your blood sugar!

Cauliflower is like the classic nerd-that-turns-popular! We never really gave it much thought, but now it is everywhere! Cauliflower pizza crusts to cauli-rice galore. It’s a well deserved vegetable fame. It’s loaded with nutrients and fiber and won’t spike your blood sugar or insulin.

Let’s get this recipe started!

1 head cauliflower (about 900g), trimmed, florets and inner stem coarsely chopped
2 tablespoons fat (lard, tallow, ghee, coconut oil, etc)
800g Beef Mince
200g Swiss brown mushrooms, coarsely chopped
1 small brown onion, cut into small dice
1 medium carrot (about 100g), peeled, cut into small dice
2 cups (500ml) beef stock
3 garlic cloves, finely chopped
2 teaspoons white wine vinegar
1 canned tomatoes, pureed
1 tablespoon tomato paste
2 teaspoons fresh thyme, chopped


  • Step 1
    Cook cauliflower in a large steamer over a saucepan of boiling water for 12 mins or until completely tender. Remove from pan and uncover so steam escapes, then transfer to food processor. Puree with half the fat of your choice until smooth. Season with salt. Keep cauliflower mash warm.
  • Step 2
    Meanwhile, heat a large heavy frying pan over high heat. Add mince and cook, stirring to break up lumps, for 5 mins or until cooked through. Transfer beef to a sieve set over a bowl to drain, reserving excess fat.
  • Step 3
    Return pan to medium heat and add 1 tbs reserved beef fat. Add mushrooms, onion and carrot and cook, stirring often, for 10 mins, or until tender. Stir in mince. Add stock, garlic, vinegar, pureed canned tomatoes, tomato paste and thyme and simmer for 5 mins or until liquid reduces slightly and coats mince. Season with salt and pepper. Transfer to a casserole dish.
  • Step 4
    Preheat grill on high. Evenly spread cauliflower mash over mince mixture. Melt remaining fat and brush or drizzle over mash. Place under grill for 3 mins or until browned in spots and bubbling. Grind some black pepper over and serve.


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