Sweet Potato Shepherds Pie

Sweet potatoes are rich in complex carbohydrates, dietary fibre, beta-carotene, vitamin C, manganese and potassium.  Whilst they are often considered to be a starchy vegetable, sweet potato is low GI and highly nutrient dense, making them a great substitute for more processed and refined cereals.

What’s fascinating about sweet potatoes is their Sweet potatoes have the ability to improveblood sugar regulation, even in people with type 2 diabetes. Recent research has shown that extracts from sweet potatoes can significantly increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism.

Sweet Potato Shepherds Pie

Ingredients

  • 1kg grass-fed minced beef
  • 1 cup mushrooms, sliced.
  • 2 medium carrots, peeled and diced
  • 1 brown onion, peeled and diced
  • 2 large sweet potatoes, peeled and cubed
  • 4 garlic cloves, finely diced
  • 1/2 cup red wine
  •  Handful of fresh herbs- thyme, oregano, basil (dried itilian herbs would also work 1-2 teaspoons)
  • ¼ cup of tomato paste
  • 2 cups stock- I had some vegetable stock handy that I had recently made but beef or chicken would work well.
  • 1- 2 bay leaves. (fresh, although dried will work)
  • 2 teaspoons Tapioca flour (for thickening)
  • 2 tablespoons of grated Parmesan
  • Salt and pepper
  • 2 tablespoons of  butter
  • Coconut oil to brown meat and onion

Method

Preheat oven to 180 degrees.

  1. Sauté onion and garlic in coconut oil for 5-7 minutes or until onion is translucent.
  2. Add mince and turn heat to high. Cook for 10-15 minutes, stirring frequently
  3. Then add mushrooms, carrots, garlic, red wine, sea salt, pepper, bay leaves, herbs and bring back to boil. Add beef stock, tomato paste & tamari and stir through.  Turn the ehat down to a simmer and cook for 30 minutes with the lid on, stirring through occasionally.
  4. Whilst beef mixture is simmering, place sweet potato in a saucepan of water. Bring to boil and cook for 10-15 minutes or until soft when poked with a fork. Drain well and return to the saucepan.
  5. Add 1-2 teaspoons of butter to sweet potato alsong with te parmesan and mash until smooth.
  6. Once beef mixture has finished simmering, add 1 teaspoon of butter & the tapioca flour. Mix well and cook for a further few minutes.
  7. You can make 1 large pie or several smaller ones. Spread beef mixture evenly along ottom of baking dish, leaving space for the mash (should be ¾ beef mixture and ¼ mash)
  8. Spread mash evenly along top of beef mixture, I use a fork to ‘swirl’ the mash to create some texture.
  9. Bake in oven for 15 minutes.

Optional: sprinkle a little parmesan over the top and return to oven for another 3-4 minutes.
Serve with some greens.
sweet

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