Traditional Shepherd’s Pie

  • Beef Mixture
  • 1 lb. Grass Fed Ground Beef
  • 1 Onion, finely chopped
  • 2 TBSP Cassava Flour
  • 1 TBSP Ketchup, as low sugar and organic as possible.
  • 3/4 C Beef Broth
    * Increase beef broth to 1 Cup and cut the ketchup if on phase I or II of the protocol. 1 lb. of mixed veggies, preferably without the corn in traditional frozen mixed veggies. Buying organic will reduce the chance of gmo corn being used.

Mashed Cauliflower topping (potato topping replacement)
  • 1 bag of Cauliflower florets
  • 2 TBSP grass fed butter - Kerri Gold's
  • 2-3 TBSP Organic Sour Cream
  • 1 Tsp Onion powder
  • 1 Tsp Garlic powder
  • Salt and pepper to taste
  1. Cook ground beef in big skillet and drain
  2. Mix Cassava with 1 tbsp water, until clumps are mixed into the water.
  3. Add beef, onion, mixed veggies, broth/ketchup to drained big skillet. Cook 5 minutes and stir to mix thoroughly. Add cassava flour, stir and cook 5 more minutes to thicken.
  4. In a big pot, Boil cauliflower florets in enough water to have florets floating. 10 minutes roughly enough to stab florets easily with a fork. Drain in colander. Bring florets back into pot.
  5. Add sour cream, butter, spices to florets and blend with hand held blender until mashed with mashed potato consistency.
  6. Layer meat mixture into bottom of 13 inch rectangular Pyrex dish or comparable casserole dish.
    • layer cauliflower over top of the meat mix and create level mixture with no holes in the edge of the dish.
    • Bake at 375 for 20-30 minutes if casserole is at room temp.
    • Bake until golden brown and boiling meat mix comes through on the sides.