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Shepherd’s Pie – Strength & Stamina Edition

Cooking Method: , ,
Cuisine: ,
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Best Season: Spring, Winter, Fall
Dietary: Gluten Free, Keto, Paleo
Description

This Shepherd’s Pie is a muscle-fueling, nutrient-dense meal designed for strength, stamina, and recovery. Traditionally made with lamb, this version can also use beef for a leaner option. The combination of high-quality protein, iron-rich meat, and slow-digesting carbs makes it ideal for athletes, bodybuilders, and those seeking long-lasting energy. The creamy mashed potato (or cauliflower) topping provides potassium for muscle function and recovery, while the savory vegetable-packed filling ensures a balanced and satisfying meal.

Ingredients
    For the Meat Filling:
  • 1 lb ground lamb (or grass-fed beef)
  • 1 tablespoon olive oil or butter
  • 1 small onion, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1/2 cup peas (optional, for texture and sweetness)
  • 1 tablespoon tomato paste
  • 1 teaspoon fresh thyme (or ½ teaspoon dried)
  • 1 teaspoon fresh rosemary (or ½ teaspoon dried)
  • 1 cup beef broth
  • 1 tablespoon Worcestershire sauce (or coconut aminos for Paleo)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon arrowroot starch (or cornstarch)
    • For the Mashed Potato or Cauliflower Topping:
  • 2 large russet potatoes (or 1 medium head of cauliflower for low-carb)
  • 2 tablespoons butter or ghee
  • 1/4 cup milk (or unsweetened almond milk for dairy-free)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
Instructions
    Prepare the Meat Filling:
  1. 1
    Heat olive oil in a large skillet over medium heat.
  2. 2
    Add diced onion, carrots, and garlic. Sauté for 5 minutes until softened.
  3. 3
    Add ground lamb or beef and cook until browned, breaking it apart as it cooks.
  4. 4
    Stir in tomato paste, thyme, rosemary, salt, and black pepper.
  5. 5
    Pour in beef broth and Worcestershire sauce, then bring to a simmer.
  6. 6
    Add peas and let simmer for 5 minutes.
  7. 7
    Sprinkle in arrowroot starch and stir until thickened. Remove from heat.
    8. Make the Mashed Potato (or Cauliflower) Topping:
  8. 8
    Peel and chop potatoes, then boil in salted water for 15 minutes until tender.
  9. 9
    Drain and mash with butter, milk, salt, and pepper.
  10. 10
    (For cauliflower mash: Steam cauliflower until soft, then blend with butter and milk.)
    11. Assemble & Bake:
  11. 11
    Preheat oven to 400°F (200°C).
  12. 12
    Spread meat filling in a baking dish.
  13. 13
    Top with mashed potatoes, spreading evenly with a spatula.
  14. 14
    Bake for 20 minutes until golden and bubbling.
  15. 15
    (For an extra crispy topping, broil for 3-5 minutes.)
    16. Garnish & Serve:
  16. 16
    Let cool for a few minutes before serving.
  17. 17
    Garnish with fresh herbs if desired.
Note
  • Want more protein? Add a scoop of collagen peptides to the mashed potatoes.
  • Need extra recovery fuel? Serve with a side of roasted Brussels sprouts or steamed greens.
  • For a dairy-free version, use ghee or coconut oil instead of butter.
Read it online: https://orovalentio.com/recipe/shepherds-pie-strength-stamina-edition/