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My boy took a cortisol saliva test recently in which the test paper said to avoid cruciferous vegetables that day. When I looked in the fridge, however, I was shocked to see the majority of its packed contents wereof the cruciferous persuasion and there were also enough high FODMAP foods to set me up in business. This set me thinking, of course, the result being that whilst we are not following a low FODMAP diet per se, I want to make some meals that are free of them. It's important to vary the diet in terms of nutrient intake but I also think it's worthwhile to do the same with food groups. And so this dish has made it into steady rotation, and the fact it also happens to be quick and simple to make but also every bit as comforting as you would expect from good ol' classic shepherd's pie, has made it a keeper.
Whilst I'm the first to admit that long, slow cooking brings out the best of a meat sauce, I also know that so many of us are pushed for time yet often need to feel comfort - only without the expense of time and effort - so this cosy dish is going to tick all those necessary boxes for you. Something I always keep in my store cupboard is a can of pumpkin purée. I use it a fair bit in my baking and it works a charm in sauces, where it adds that creamy silkiness you achieve from the long, slow. This one being no exception.And how do we achieve a {quick} shepherd's pie? By keeping up a brisk simmer on the sauce, cooking the roots at the same time, assemble the dish whilst everything is still hot so all you need do is send it under a hot grill/broiler to brown and bubble. With very little work, you can have this on your table in under three quarters of an hour.
I photographed this pie at the weekend on a cold, miserable and gloomy day that had comfort food written all over it. And what a prize lunch it proved to be! Though it was no longer piping hot by the time it reached our mouths, it was just as satisfying ...
{quick} shepherd's pie with golden horseradish mash
If you're watching your FODMAPS, a moderate portion should be fine for you, depending on your tolerance. We are all different. If you're concerned, you may like to use the same quantity of celeriac instead of the white sweet potato, it makes an equally awesome mash!
Serves 6
Print the recipe here
for the sauce -
1 tbsp coconut oil, or other fat
1 large stalk celery, finely chopped
2 medium carrots, grated
1+1/2 lb ground lamb
2 tsp Italian seasoning
1 cup pumpkin purée
1+1/4 cups bone broth (made without onions, garlic)
generous pinch sea salt
for the mash -
1 medium (3/4 lb) yam, cut into 1 inch chunks
1 large (3/4 lb) white sweet potato, cut into 1 inch chunks
pinch sea salt
1 tbsp freshly grated horseradish
Melt thecoconut oil into a large pan and add the celery and grated carrot. Cook on a gentle heat for 5 minutes until softened. Add the lamb, turn the heat up to medium and cook for a further 5 minutes, breaking down clumps with a wooden spoon or fork. Now stir in the dried herbs, pumpkin purée, 1 cup of the broth and a pinch of sea salt. Bring up to a bubble, cover the pan and simmer for 30-35 minutes until the liquid has all but evaporated into a rich, creamy sauce. Add the remaining broth if you feel it needs it. Taste and add more salt if needed.
Meanwhilecook the sweet potatoes and yam in a large pan with an inch worth of water, bring to a simmer and cook for around 10-12 mins until tender. Alternatively cook them in your steamer. Drain the veggies, add your grated horseradish and mash with a masher rather than the food processor, or your mash will turn to gloop.
Put the meat sauce into an 11 x 8 inch dish and spoon over the mash. Grate over more horseradish if you like and put under a hot grill/broiler until browned and bubbling, 6-7 minutes or so.
Serve with a simply dressed green salad or collards sautéed in coconut oil.
