A Cottage pie is one of my favorite meals on a cold winter day. Well actually, any day of the year works, but when it’s cold outside and the oven is on…I just get that toasty, comfortable cottage feeling. Now, since I’m reading a book about excess carbohydrates and Alzheimer’s Disease, I want this one to be low carb. As you probably see throughout the internet, cauliflower in place of potatoes is one way to accomplish that task. So, I’d like share my version of a simple Low Carb Cottage Pie, using cauliflower.
Wellness Tip: Reducing carbohydrates is beneficial for all of us since the prevalence of prediabetes and insulin resistance is approaching 80 million people in the United States. Research studies reveal a strong relationship between insulin resistance and dementia. Since, we all know loved ones with one or the other, it is wise to know how to combat this escalating chronic disease. Insulin resistance in synonymous with high cholesterol and elevated triglycerides both of which contribute to oxidative stress on our cells. Especially, the cognitive area of the brain. {1} Therefore, taking measures to reduce oxidative stress is wise for all of us. We can do that by eating a primarily plant based diet (80%) reducing daily sugar consumption, and lowering starchy vegetables and grains. This Low-Carb Cottage Pie is a start!
The difference between a Shepherds’ Pie and a Cottage Pie is the meat. I’m using lean ground beef for this instead of lamb. To make it even easier, I’m adding a bag of frozen chopped vegetables. Making things easier to prepare helps me stay on track with healthier eating throughout the week. I want preparing meals to be easier for you, too.
The other area that I want to be easier for you, is trusting God. His word declares an account of His provision and love. I am encouraged today, knowing He loves me and provides for me and my family. I’m sure the two of us can look back during times of distress and see where He walked beside us. We can take comfort today as He continues to shepherd us through trying times:
The Lord is the strength of His people; He is a stronghold of salvation for His anointed. Save Your people, bless Your possession, shepherd them, and carry them forever.
Biblegateway.com
Low Carb Cottage Pie
Ingredients
- 2 12 oz Bags Frozen Cauliflower or One Whole Head Fresh
- 1 1lb Lean Ground Beef/Chicken or Turkey
- 1 12 oz Bag Mirepoix Blend Vegetables (Or 1/2 cup each chopped onion, celery, 1 cup carrots).
- 2 Cups Beef Broth
- 3 Tbsp. Flour
- 1 Tbsp. No Salt Spice Blend
- 4-6 oz Heavy Cream
Instructions
- Preheat oven to 375 Degrees
- Place the cauliflower in a 8×8 dish and bake covered with foil until tender, about 30-40 minutes
- Meanwhile, sauté' ground meat in a large skillet until brown, add the vegetables, cover and simmer until the vegetables are tender. Mix the 2 cups of cold broth to a mixing cup and add the flour, mix thoroughly. Pour the broth/flour bend into the ground beef and vegetables and simmer About 20 min.
- When the cauliflower is done, place it in a blender, add 1 tsp. of no salt spice blend (or your season to your taste with salt and pepper) and add 4 ounces of the cream blend until it's smooth. If you need more cream add an ounce at a time as needed.
- Place the ground meat mixture into the 8×8 dish and cover with the creamed cauliflower. Bake about 10-15 minutes., then serve. Refrigerate any leftovers, they'll be good for 4-5 days depending on your space in the fridge.
Nutrition
Calories: 74kcalCarbohydrates: 5gProtein: 2gFat: 5gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 19mgSodium: 229mgPotassium: 50mgFiber: 1gSugar: 1gVitamin A: 215IUVitamin C: 1mgCalcium: 14mgIron: 1mg
Tried this recipe?Let us know how it was!
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Have a wonderful day and remember, what’s in the garden is good!
References:
Maciejczyk M, Żebrowska E, Chabowski A. Insulin Resistance and Oxidative Stress in the Brain: What’s New? International Journal of Molecular Sciences. 2019; 20(4):874. https://doi.org/10.3390/ijms20040874
