What’s The Best Shepherd Pie Recipe Ever For Keto?

 

WHY SHEPHERD PIE?

The Amazing Shepherd Pie

For one to understand the best Shepherd Pie Recipe ever for Cavemen, it is important for one to understand the ingredients of Shepherd/Shepherds’ Pie, how made and the low number of carbohydrates per delicious serving whether one is practicing The Best Keto Diet Plan for Beginners or otherwise.

This is because an ordinary Shepherd Pie recipe is loaded with high carbs and delivers a shocking amount of high glycemic carbohydrates per meal.

 

 WHAT IS SHEPHERD PIE

As with standard Shepherd Pie It is a homely and warming thing.

It serves as the coziest comfort on a wintry night. 

The comfort factor comes from fresh ingredients selected for the very purpose of assembling the Shepherd Pie.

Shepherd Pie was initially made from ground lamb and winter vegetable seasoning in the pot and then baked.

But as the prevlance of it has grown the lamb portion is now being often substituted for by using either beef, chicken or even fish as one desires.

It is a very inexpensive, wholesome and simple comfort dish.

The Keto version of it is comprised of using Cauliflower in place of the high glycemic potato. 

The Caveman’s Shepherd Pie is a deliciously satisfying meal which is very low in Carbohydrates.

Note the average non Caveman has no knowledge that he can enjoy the Shepherd Pie and still stay in ketosis.

Keto Shepherd Pie is a great meal that is absent any high glycemic carbs.

The Keto Caveman elects not to go down the high carb route and remains on the Ketogenic diet, as did his DNA ancestors, for hundreds of thousands of years.

This Caveman Keto comfort food recipe provides for 5 servings delivering less than 10 carbs per meal of which 3 carbs are from good fiber.

Thus, one only gets 7 net carbs per delicious meal!

 

HISTORY OF SHEPHERD PIE

It was in the 1600s that Shepherd Pie first came into prominence.

Housewives back then were on the very frugal side and watched what they spent on meals.

They were very good at looking for ways to incorporate leftovers at which their husband and children would turn up their noses.

Thus, the now famous Shepherd Pie came about as a way to put daily leftovers to good use.

The results of using the leftovers turned out to be a much sought after and delicious comfort food which became known as the Shepherd Pie/Shepherds Pie.

Recipes began to vary widely but still had the same basic structure.

Some of its main variations substitute for lamb other desirable meats as described previously.

Regardless, the resulting pie is comforting and delicious that warms one from the inside out.

The Shepherd Pie can be found at every Irish pub one visits and though they vary from pub to pub, one will always find each variation still delivers a great comfort and delicious experience.

 

ADVANTAGE OF INCORPORATING CAULIFLOWER VS POTATOES

As explained, an ordinary Shepherd Pie uses high carb potatoes which lead to Insulin Resistance whereas the  Caveman’s Shepherd Pie uses the healthy Cauliflower.

The Healthy Low Carb Cauliflower

  Some of the amazing health benefits provided by delicious Cauliflower are that it:

  • Keeps one’s bones healthy. Cauliflower contains vitamin C, which helps with collagen production and vitamin K, which may help prevent bone loss
  • Helps the body detox from harmful substances
  • Contains Indole-3-carbinol, a phytonutrient that has been shown to aid the liver in its detox functions
  • Is valuable in reducing one’s blood pressure
  • Boosts HDL cholesterol (the good kind) levels and lowers blood pressure
  • Strengthens one’s immune system and helps reduce the risk of cancer
  • Has anti inflammatory properties
  • Helps protect cells from DNA damage and may also help inactivate carcinogens
  • Is filling and reduces one’s cravings
  • Prevents Oxidative Stress
  • Prevents Stomach Disorders
  • Cauliflower is a source of dietary fiber that aids in digestion
  • Promotes the elimination of toxins from the body
  • Combats disorders such as stomach ulcers and colon cancer
  • Enhances Iron absorption
  • Helps prevent Macular Degeneration
  • Enhances hair growth and its health
  • Promotes Healthy skin
  • Treats Respiratory Problems
  • Treats Nervous Disorders
  • Helps Alzheimer’s and Parkinson’s diseases
  • Prevents hardening of the arteries
  • Maintains Electrolyte Balance
  • Promotes healthy nervous system
  • Boosts Immunity
  • Is rich in antioxidants and immune-strengthening nutrients
  • Inhibits various infections
  • Strengthens the defense mechanisms of the body
  • Decreases disease-causing inflammation
  • Prevents Obesity and helps in the stimulation of fat-burning thermogenesis
  • Aids in weight loss
  • Controls Diabetes potassium
  • Combats high blood sugar in the body
  • Enhances the tolerance of glucose in patients with gestational diabetes
  • Heals Colitis
  • Has a healing effect on the damage incurred in colon tissues and the colon epithelium
  • Prevents Stroke
  • Aids in the cleansing of the liver and the blood. 

 

MANUFACTURING OF THE BEST SHEPHERD PIE RECIPE EVER

  1. CAVEWOMAN’S TOOLS NEEDED

  • COOKING STOVE
  • OVEN
  • LARGE SAUCEPAN
  • BAKING DISH
  • STRAINER
  • STICK BLENDER         

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  • SLOTTED SPOON

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  • Nylon Slotted Spoon is perfect for straining vegetables
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  • Great for retrieving items from the pot of cooking water to test for dryness etc.
  • Sturdy nylon is safe for non-stick cookware
  • Heat resistant to 400°F
  • Soft, comfortable grip

 

  • SERVING PLATES OR SERVING BOWLS
  • FORKS OR SPOONS AS DESIRED INSTEAD OF THE CAVEMAN USING HANDS

  2. CAVEMAN INGREDIENTS NEEDED

     CAVE PIE INGREDIENTS

  • 8 ounces Beef stock
  • 2 cloves garlic crushed
  • 2 pounds Ground Beef
  • 1 medium zucchini diced
  • 3 large tomatoes diced
  • 1 medium Onion diced
  • 2 tablespoons Extra Virgin olive oil
  • 7 ounces cup mushrooms sliced
  • 1 tablespoon thyme fresh
  • Other low glycemic leftover veggies in reasonable amounts

      CAVE MASH INGREDIENTS

  • 28 ounces Cauliflower, which needs to be cut into florets
  • 1/2 teaspoon Black Pepper
  • 3.5 ounces Cheddar Cheese shredded
  • 2 Egg Yolks
  • 3 ounces Butter
  • 1 teaspoon Salt, Sea Salt always best

    CAVE TOPPING INGREDIENT

  • 2.5 ounces grated Cheddar Cheese 

   3. MANUFACTURING PROCEDURE

       The finished Shepherd Pie will basically be comprised of three Components which are:

  • The Meat Veggie mixture,
  • The Mash, and
  • The Topping 

     1. MAKING THE MEAT/ VEGGIE MIXTURE

  • A. Place a large saucepan over medium-high heat.
  • Add the oil, onion, garlic, thyme and salt and saute until the onion is beginning to turn translucent.
  • Break up the ground beef and add to the saucepan. Brown the mixture while breaking it into smaller pieces with a wooden spoon.
  • B. When the mixture is browned, add the diced tomatoes and stock.
  • Simmer for 20 minutes.
  • Add the mushrooms and simmer for another 15 minutes.
  • Add the zucchini and simmer for 5 minutes before turning off the heat.
  • Pour the mixture into one’s casserole dish and set aside to cool slightly.
  • C. Mix Well The Items from A and B above.
  • D. Start Preheat of oven to 400 F/205C.

     2.  MAKING THE MASH TO BE SPOONED IN ON TOP OF MEAT MIXTURE

  • Bring a saucepan ⅔ filled with water to a boil
  • Add the Cauliflower
  • Cook for 10 minutes, or until the Cauliflower is tender.
  • Drain the Cauliflower well then return to the saucepan
  • Add the butter.
  • Blend the Cauliflower into a mash using a stick blender.
  • Add the cheese and blend until melted and mixed through.
  • Add the egg yolks, salt and pepper
  • Blend all very well.

    3. SPOON THE MASH ON TOP OF MEAT MIXTURE

  • Spoon the mash on the top of the Meat Pie mixture
  • Spread evenly.

    4. FORMING THE TOPPING

  • Top OFF the Cauliflower mash with cheddar cheese.

    5. COMPLETING THE SHEPHERD PIE 

  • Bake in the oven at 400F/205C for 20-25 minutes, until the cheese is browned.
  • Remove from the oven, and dispense to Hungry Cavemen and CaveWomen   

 

THE AMAZING NUTRITION VALUES OF THE BEST SHEPHERD PIE RECIPE EVER

  This Recipe provides for 5 Servings with the following allocations:

  • Serving Size: 300g 
  • Carbohydrates: 10g / 10%
  • Fat:  57g  /  58%
  • Protein: 32g  / 32%
  • Calories: 649kcal

 

EATING INSTRUCTIONS

Our Healthy And Happy Cavewoman Ancestor, Ready To Eat

Enjoy and eat the Caveman Shepherd Pie meal with the peace of mind that one has not destroyed one’s healthy state of ketosis.

And, with the knowledge that the Keto pie is a very healthy meal.

Every bite will be health-enhancing!

 

WHAT HAS ONE SACRIFICED?

In a word, “nothing” is sacrificed!

Because harmful high carbohydrate meals are notorious for causing a huge Insulin Response one is not subjected to this bad effect.

The Insulin Response will ensure that one’s belly fat enjoys and eats one’s keto Shepherd Pie meal.

Due to the power of the hormone Insulin, one’s belly will steal one’s high carb regular pie meal as explained in the How To Amazingly Lose Belly Fat Fast, With No Hunger? post.

Insulin is why fat people get hungry even though they have a belly full of calories that they cannot use for energy.

Insulin drives fat into the body and prevents the body from releasing it for energy.

Further, this is why ordinary Shepherd Pie meals are equated with gaining weight and causing a fat belly.

 

BEAUTY OF THE BEST CAVEMAN KETO SHEPHERD PIE

The beauty of this Caveman Keto Shepherd Pie recipe is twofold:

Firstly, it allows one to enjoy the pleasure of eating a Shepherd Pie while obtaining the health benefits of its contents.

And secondly, it demonstrates that sacrifices made by one on The Ketogenic Diet for Healthy Longevity are not necessary, as they can be offset by equally pleasurable healthy products such as this keto Shepherds Pie.

 

DISCLAIMER
This is not Medical Advice. Nothing herein this article should be considered or used as any personal medical advice, and one should always consult with one’s personal Doctor before making any changes in one’s diet, routine or following any information given, suggested or provided herein. No statements herein have been approved by the FDA.

 

QUESTIONS AND COMMENTS
Please advise below any comments and/or questions you have regarding this post.
Also, what additional topics or subjects would you like to have covered in a future post?
Thank you,
Ted, Founder of this Keto-Longevity.com site
e-Mail: Keto.Longevity@gmail.com
Twitter: Ted at Twitter   

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