Cooking up Flavor Episode 1 - Paleo Shepherds Pie & Watermelon, Feta & Mint Salad
Recipes in this Video
Shepherd's Pie has its roots in the British Isles, traditionally made with lamb or beef and topped with mashed potatoes. The dish evolved as a way to use leftover meat and vegetables, becoming a staple in many households. The Paleo version swaps out traditional ingredients for healthier alternatives, making it suitable for modern dietary preferences. Today, variations exist worldwide, with many adapting the recipe to fit various dietary needs, including gluten-free and vegetarian options.
Ingredients
- ●ground beef
- ●onion
- ●carrots
- ●celery
- ●garlic
- ●peas
- ●beef broth
- ●tomato paste
- ●thyme
- ●rosemary
- ●cauliflower
- ●olive oil
- ●salt
- ●black pepper
- ●parsley
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large skillet, heat olive oil over medium heat until shimmering.
- 3Add chopped onion, carrots, and celery; sauté until softened, about 5-7 minutes.
- 4Stir in minced garlic and cook for another minute until fragrant.
- 5Add ground beef to the skillet; cook until browned, breaking it apart with a spoon, about 8-10 minutes.
- 6Drain excess fat and stir in beef broth, tomato paste, thyme, and rosemary; simmer for 5 minutes.
- 7Remove from heat and stir in peas; season with salt and black pepper to taste.
- 8While the meat mixture simmers, steam cauliflower until tender, about 10 minutes.
- 9Transfer steamed cauliflower to a bowl; add olive oil, salt, and black pepper, then mash until smooth.
- 10Spread the meat mixture into a baking dish, then top with the mashed cauliflower, smoothing it out evenly.
- 11Bake in the preheated oven for 25-30 minutes until the top is golden and bubbly.
- 12Remove from oven and let cool for 5 minutes before serving.
- 13Garnish with chopped parsley before serving.
Ingredient Alternatives
ground beef
Healthier: ground turkey
Cheaper: ground pork
Ground turkey is leaner, while ground pork is often less expensive.
beef broth
Healthier: vegetable broth
Cheaper: chicken broth
Vegetable broth can be lower in calories, while chicken broth is often cheaper.
cauliflower
Healthier: mashed sweet potatoes
Cheaper: mashed potatoes
Sweet potatoes add more nutrients, while regular potatoes are often less expensive.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil is healthier, while canola oil is usually cheaper.
Techniques
Equipment
Also Known As
Ingredients
- ●4 cups watermelon, cubed
- ●1 cup feta cheese, crumbled
- ●1/4 cup fresh mint leaves, chopped
- ●2 tbsp olive oil
- ●1 tbsp balsamic vinegar
- ●1/4 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1In a large bowl, combine the cubed watermelon and crumbled feta cheese.
- 2Add the chopped mint leaves to the bowl.
- 3In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and black pepper.
- 4Drizzle the dressing over the watermelon, feta, and mint mixture.
- 5Gently toss the salad to combine all ingredients without breaking the watermelon.
- 6Taste and adjust seasoning if necessary.
- 7Serve immediately or chill in the refrigerator for 15-30 minutes before serving.
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