AIP Friendly Shepherd’s Pie

AIP Shepherd's Pie: An allergen-friendly favorite featuring parsnips!

It may be because of my love of Ireland and fond memories of my time abroad, or it may be because it’s so easy and versatile, but either way: I LOVE shepherd’s pie!

Whenever someone has a baby or is sick, shepherd’s pie is my go-to meal to bring them, mostly because it is allergen friendly, easy to stick in the freezer for a later date, and it’s a great way to sneak in some veggies and bone broth in order to get everyone feeling better ASAP!

Shepherd’s Pie

  • 1 Tbsp cooking fat of choice (bacon grease, lard, etc.)
  • 1 lb grass-fed ground beef
  • 1 cup carrots, diced
  • 2 stocks celery, diced
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 1 cup frozen peas (optional–peas and green beans are a grey area on the AIP as they come from a legume with a soft pod)
  • Basil
  • Oregano
  • Salt
  • 6 medium parsnips, peeled and diced into 1 inch pieces*
  • 1 cup bone broth

*The AIP (Auto Immune Protocol) eliminates nightshades (potatoes, tomatoes, peppers, eggplant) from the diet, so parsnips are substituted for potatoes in this recipe. You could also use mashed cauliflower, sweet potatoes, or any root veggie of your choosing. If you aren’t sensitive to nightshades, feel free to use regular potatoes.

For the bottom layer:

  1. Melt cooking fat in large skillet. Add garlic and onions. After a couple of minutes, add carrots and celery. Cook until beginning to get tender, about 4 minutes.
  2. Add ground beef, cook until brown. Add seasonings.
  3. Add peas, cook until heated through.
  4. Transfer mixture to a 9×13 baking dish.

For the topping:

  1. Fill a large pot with enough water to cover parsnips. Boil until soft enough to flake with a fork.
  2. Drain most of the water from the pot, leaving about 1/4 cup to help mash the parsnips.
  3. Add bone broth, 1/2 cup at a time, while mashing the parsnips.
  4. Layer parsnip mash on top of the beef and veggie mixture.
  5. Put under broiler for approximately 5 minutes, or until the top starts to brown (watch VERY carefully–some broilers heat up much quicker than others!)

Do you have a favorite meal to deliver to others?

 

 

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