My creative version of shepherd’s pie – gluten free and safe for fructose malabsorption
Hi everyone! Well, this came about one night when I had no real plan. But, I kept seeing gluten free shepherd’s pie pins on Pinterest…. they must have spoken to me subliminally. I’ve actually never made shepherd’s pie, seemed like it could be good…. not sure. It just so happened that I had leftover mashed potatoes in the fridge from the other night…. see, I think subliminally I knew this would work out. This is my version of gluten-free shepherd’s pie that was safe for TQ’s fructose malabsorption.
Unfortunately, I don’t have many photos of my process, it really was made on whim. As mentioned, I had leftover mashed potatoes equalling 2 cups or so. The mashed potatoes can be made fast and even prepped that night before. Peel about 4 large baking potatoes (I leave a little peel on for added nutrition), chop and boil for about 10 minutes or until soft. The fun part- smash them with a pat of Earth Balance, a dash of salt and pepper.
Meanwhile, brown a pound of ground beef (I’m sure you could use turkey, or lamb which is traditional – but I’m not a fan) in a large skillet. Once the beef is nicely browned, add one can of plain tomato sauce (15oz) and a cup of water. Let that simmer together covered with a lid for about 15 minutes. Prep your veggies at this time.
Traditionally shepherd’s pie is made with peas and carrots, this version omits those as TQ is allergic. Feel free to add whatever veggies works best for your eaters.
Finely chop 1 small green pepper and finely shred 1 cup chard. *Spinach or kale are good substitutes. Measure 1 cup of frozen corn kernels. Add the healthy veggies to the pot once the beef had simmered and thickened a bit. The veggies cook down a bit, the chard should be wilted and the green pepper softened. Add a dash or two of tamari (gluten free soy sauce) for a little depth of flavor. Turn off the heat and get your baking dish ready. Preheat the oven to 350 degrees.
I used a 2qt baking dish that was oven proof. Give it a little spray of non-stick spray and layer in the ground beef mixture. Gently spoon on the mashed potatoes on top of the beef and spread with the back of a spoon until relatively smooth. Top with a generous amount of grated lactose free sharp cheddar cheese (6oz or so) Pop the whole thing in the oven for about 25 minutes. Look for a nicely browned top with some of the juices bubbling around the edges. Let cool for just a minute before plunging in and enjoy!
We really enjoyed this meal and a fun departure of some of our usual fare. Gluten free, lactose free and safe for TQ’s fructose malabsorption.