Originally published January 13 2011
Cauliflower Shepherd's Pie - Fight cancer with a twist on old country comfort
by Megan Rostollan
(NaturalNews) Adding cruciferous vegetables to your diet can help to lower estrogen levels and reduce the risk of cancer, and some studies on Diindolylmethane (DIM), a phytonutrient found in cruciferous vegetables, suggest that it can also increase insulin sensitivity, making this family of veggies a real powerhouse for your health! Using them to replace starchier foods like potatoes and rice is a great way to incorporate them into your daily diet.
Trying to eat right is always a challenge in our "go, go, go" culture. The recipe below for low-carb shepherd's pie is great for those of us who are always busy; you can make it up (quickly!) in advance and simply pop it in the oven when dinner time comes around! This version of shepherd's pie replaces the traditional potato topping with mashed cauliflower, and it provides the same appearance and very similar taste and texture without a high carbohydrate content and energy crash that typically follows a high carb meal, which none of us can afford!
Cauliflower Shepherd's Pie
1 head organic cauliflower
1 lb grass-fed ground beef
1 med onion
3/4 c. organic beef stock
1 c. frozen organic peas and carrots
1 tsp thyme
1 tsp rosemary
2 tsp powdered mustard
1/2 tsp chipotle chili powder
1/2 tsp sage
1/2 tsp thyme
1/2 tsp marjoram
2-3 freshly crushed cloves of garlic
1 tbsp almond flour or other low-carb-friendly thickening agent (e.g. glucomannan)
butter, to taste
organic heavy cream, to taste
salt
pepper
Preheat oven to 400.
Steam the cauliflower until tender. While cauliflower is steaming, dice the onion and saute in butter until clear. Add ground beef, beef stock, thyme, rosemary, mustard powder, chili powder, poultry seasoning, garlic, and salt and pepper to taste. Heat over medium until beef is well done. Add thickening agent and pour into 9 inch deep dish pie plate.
When cauliflower is tender place it into a food processor with 1/2 stick of butter, some heavy cream (start out with 1 tablespoon or so and check consistency), salt, and pepper. Beat until smooth and creamy. Season to taste. Dollop onto beef mixture and place in the oven for 30 minutes or until nice and bubbly and the mashed cauliflower is browned.
Cauliflower works well as a substitute for potatoes in this traditional Irish dish, which was first mentioned in 1870s and likely came about as a means of using up leftovers. This version, which uses cauliflower in place of the more traditional potatoes, tastes great and has some added health benefits that you won't find in traditional shepherd's pie!
Cauliflower is part of the family Brassicaceae, which are known as cruciferous vegetables. Cruciferous vegetables are probably most well known for their cancer fighting properties (1, 2, 3), but they also provide other health benefits. Cruciferous vegetables contain compounds which have the ability to reduce estrogen dominance; this is a concern for an increasing number of the population due to aging and exposure to toxic, estrogenic chemicals. This is a problem for men as well as for women; and in fact, studies have shown that the average 54 year old man has higher estrogen levels than the average 59 year old woman (4)! Cruciferous vegetables include cauliflower, broccoli, cabbage, kale, collard greens, brussels sprouts, bok choy, rutabaga, watercress, daikon, and more!
References:
1. http://lungcancer.about.com/b/2010/05/19/cru...
2. http://www.drlam.com/opinion/cruciferous_veg...
3. http://www.naturalnews.com/030163_sulforapha...
4. http://www.antiaging-systems.com/ARTICLE-519...
About the author
Megan Rostollan is a Certified Family Herbalist and works with her husband David, a private natural health and nutrition consultant (www.reforminghealth.com). She is also the author of a blog which can be found at NaturalHousewifery.com. Her areas of greatest interest include women's reproductive and prenatal health, as well as organic and green living and dietary and lifestyle changes.
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