KetoFLEX Kitchen 12/3: Cozy Comfort Food

When it’s cold outside, there’s nothing better than enjoying cozy comfort food from the warmth of your home. Comfort food is like a big hug of nourishment, but it can also bring back nostalgic memories from the past. Don’t be afraid to experiment with some of your old favorites, even if they’re traditionally high in carbs, and use inflammatory, unhealthy ingredients, as almost every recipe can be re-imagined to work with KetoFLEX 12/3.

This month’s recipes for our PreCODE and ReCODE members include Shepherd’s Pie (recipe below), Soul Warming Chili, and Cauliflower Mac n’ Cheez.

Shepherd’s Pie

This old favorite hails from the British Isles, where peasant homemakers, in an effort to be frugal, would pass off leftovers from the Sunday roast (often lamb) and mix it with other veggies to be reimagined into a new dish. Our version allows you to pick the protein and ditches the high-glycemic white potatoes in place of a delicious, nutritious, and low-carb cauliflower mash.

Yield: 8 Servings

Tips:

• Our version could serve a small crowd. If you are serving fewer people, feel free to cut the recipe in half.

• For variety or to tailor to your taste, make the recipe with ground lamb, turkey, or crumbled USDA organic tofu. 

• Wash fewer dishes by cooking the meat mixture in an oven-proof pan. Add the cauliflower topping right in the same pan and bake. 

Ingredients:

• 1 Tbsp avocado oil
• 2 lbs ground grass-fed beef
• 4 cloves garlic, pressed or chopped
• 1 large onion, chopped
• 3 carrots, peeled and sliced
• 3 celery stalks with leaves, sliced thinly
• 8 oz mushrooms, sliced or roughly chopped
• 1 1/2 cups bone broth (beef or chicken; vegans can use vegetable stock) 
• 1/4 cup parsley, chopped
• 1 teaspoon sea salt
• 1 teaspoon dried oregano
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon ground black pepper

For the cauliflower topping:

• 2 heads cauliflower, cut into florets
• 1/4 cup nutritional yeast
• 1 teaspoon sea salt
• 1/4 teaspoon ground white pepper

Directions:

1) Heat the oil in a pan on the stove.
2) Add the ground beef and sauté until done and no pink is visible. Drain the fat if desired.
3) Add the garlic, onion, carrots, celery, and mushrooms and stir.
4) Add the broth and bring to a simmer.
5) Add the parsley, salt, oregano, rosemary, and black pepper and stir.
6) Simmer until the carrots are just tender.
7) Add the peas and stir. Let the mixture cool while you make the topping.
8) Steam the cauliflower florets for about 14 minutes or until they are soft. Drain.
9) Process the cauliflower florets, nutritional yeast, salt, and white pepper until smooth in a high-powered blender or food processor. You may have to scrape the sides of the container to make sure all the mixture is smooth and the consistency of mashed potatoes.
10) Add the meat mixture to a casserole pan and top with the cauliflower topping.
11) Bake for 20 to 30 minutes or until heated through.