This post was generously contributed by Emily of Minneapolis Real Food Lover – one of my favorite blogs focusing on real food. Over the coming week Nourished Kitchen will feature more guest posts by some of the best, but most undersung voices in the real food community. What will I be doing? Why sipping fresh coconut water and lime juice from the beaches of Mexico. If you’re interested in guest blogging at Nourished Kitchen at a later date, why don’t you drop me a line? – Jenny
cottage pie with mashed yams
By January 8, 2010Published:
I love cottage pie for supper, on a cold winter’s night, it’s a delicious comfort food. This recipe is simple, nourishing, and can be prepared using one cast-iron pan, what’s more to love? One of my health-related goals for this year is to eliminate gluten and grains from my diet, while eating more nutrient-dense food. This dish fits my criteria for a healthy meal filled with vitamins and goods fats found in grass-fed animal foods such as fat-soluble nutrients; locally raised ground beef, real butter, rich local Cedar Summit Farms cream, and no grains or gluten. As a mother, kid appeal of foods is also a key factor in meal planning and this one gets a thumbs up from folks of all ages at our house.
- 1 lb grass-fed ground beef
- 1 cup homemade beef stock or store bought organic beef broth
- 1/4 cup cream from grass-fed cows
- 3/4 stick good-quality butter (the higher fat content the better)
- 1 large onion (chopped)
- 1 cup frozen peas
- 1 cup diced carrots
- 2 medium sized yams or sweet potatoes
- 3/4 cup shredded grass-fed sharp cheddar cheese
- 1 tbsp arrowroot powder
- 1 tbsp finely chopped fresh rosemary
- 1 tsp dried thyme
- 2 tbsp organic tomato paste (I like Bionaturae as it comes in glass jars)
- 1 tsp organic Worcestershire sauce (I use Annie’s)
- real sea salt and crushed black pepper (to taste)
- Bake yams in a 375 degree oven for 30-45 minutes or until soft when pricked with a fork. Peel yams, discarding the peel and mash them with 1/2 stick butter, 1/4 cup cream and a dash of salt in an electric mixer. When the yams are nicely mashed set aside.
- In a large cast-iron pan saute onions and carrots in 1/4 stick butter on medium heat, stirring until onions are translucent and carrots are slightly browned. Add in ground beef, breaking up meat into small pieces with the back of a wooden spoon. Stir occasionally until beef is cooked through, about 10 minutes.
- Pour in beef stock, Worcestershire sauce, rosemary and thyme, stirring to incorporate and turn heat to low. Allow the liquid to reduce a bit, about 15 minutes or so. Add in the peas, and sprinkle the arrowroot on top. Briskly stir to prevent the arrowroot from clumping, then continue stirring gently until the sauce has thickened, less then 5 minutes. Add in salt and pepper to taste. Remove pan from heat, turn oven to 375 degrees.
- Spread mashed yams evenly on top of the meat and veggie mixture. Sprinkle cheese over the yams. Bake for about 25 minutes or until cheese is bubbly and starting to brown.