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Paleo Shepherd’s Pie with Creamy Cauliflower Mash

Paleo Shepherd’s Pie With Creamy Cauliflower Mash

Gluten free, nut free.

Paleo Shepherd’s Pie with Creamy Cauliflower Mash

Any winter sniffles at your place yet? I’m wishing you a healthy winter and want to help by giving you as many grain-free easy family meals as I can.

Having more grain-free meals in your house dramatically lightens the sugar load on your family. This is because all grains are carbohydrates and carbohydrates get broken down into sugars in the stomach.

I never really understood the implication of this until I read the amazing book, “Grain Brain” by neurologist, Dr David Perlmutter.

In the book he compares the glycaemic index of:

  1. a slice of wholewheat bread
  2. a Snickers Bar
  3. a tablespoon of pure white sugar
  4. and a banana

Which do you think would have the highest GI or effect on your blood sugar after eating?

Incredibly, the large tablespoon of white sugar is not the highest (GI = 68). It’s not the Snickers bar (GI of 55), or the banana (GI of 54). It’s the one slice of wholegrain bread with a GI of 71!
Wow. I know it doesn’t feel like this could possibly be true! But it is.

If you want to stay healthy and keep the winter bugs at bay then one way to help achieve this is to keep your diet low in sugar and carbs. Sugars feed the bad bacteria and viruses in your gut and help lower your defenses.

I think this is one of the main reasons my family is so much healthier since following the Paleo and GAPS diets. My kids rarely even get a sniffle now. And that’s why I keep writing and cooking and sharing my experiences.

This is a Paleo version of shepherd’s pie that uses cauliflower mash instead of mashed potato and it’s beautiful. (My husband hates cauliflower but he doesn’t mind cauliflower mash and he said he absolutely loved it on this dish!) So there you go – an “unbeliever” said it was fabulous!

Cauliflower mash is very creamy and pairs beautifully with red meat dishes. Have a go and tell me what you think.

Love Jess x

Paleo Shepherds Pie Recipe by Jessica Green

Paleo Shepherds Pie Recipe by Jessica Green

Paleo Shepherd's Pie with Cauliflower Mash

Jessica Green
This is a Paleo version of shepherd's pie that uses cauliflower mash instead of mashed potato.
Prep Time 15 mins
Cook Time 35 mins
Total Time 50 mins


For the Filling:

  • 1 tablespoon of butter
  • 1 clove fresh garlic diced
  • 1 onion diced
  • 3 carrots diced
  • 3 stalks celery chopped
  • 1 kilogram of beef mince
  • 2 1/2 tablespoons organic tomato paste
  • 3 tablespoons organic tamari soy sauce
  • 3 frozen ice-cubes of home-made chicken stock completely optional but great nutrition.
  • 1 ear of fresh corn kernels or 1/2 cup peas

Cauliflower Mash

  • 1 small cauliflower
  • 1 tablespoon of organic butter
  • 1/2 teaspoon real salt


  • Chop cauliflower into small pieces and place in a pot of boiling water. Remove from heat and mash well with butter and salt or place in a blender for a really creamy consistency.
  • Fry onion and garlic in the butter in a large frypan.
  • Add carrot and celery and fry until just soft.
  • Add beef mince and cook on high heat until brown.
  • Add tomato paste and tamari and corn kernels and cook it all through.
  • Pile mince mixture into a baking dish.
  • Top with cauliflower mash and use a fork to make a swirling pattern on top. Brush with butter or use a quick spray of spray coconut oil on top to help it go golden brown in the oven.
  • Bake in a moderate oven at 190C for 25-30 minutes.
Keyword gluten free, nut-free
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