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Beef and lentil shepherds pie with potato cauliflower mash

When it comes to fertility, there is significant research to support that substituting animal protein for plant-based proteins (such as lentils, chickpeas, and black beans) can improve our chances of ovulating significantly. We also know from the research that the more non starchy veg that we can add to the diet, the better! This supports a healthy gut microbiome, balanced hormones, healthy ovulation, and so much more.


This pie is an example of a way that you can add some more plant-based proteins into the diet without going full vegetarian. We are all about addition rather than subtraction when it comes to diet so give this one a go and let me know how you find it! Tag me in your story if you make it @dietitianalex_ - I would love to see!


Ingredients:


  • 4 medium potatoes, peeled and diced into 1 cm chunks

  • ¼ cauliflower or 1 cup of frozen florets, finely diced

  • 1 Tbsp oil

  • 1 onion, diced

  • 1 carrot, diced

  • 2 cloves garlic, crushed

  • 400g beef mince

  • 1 can lentils, drained and rinsed

  • 2 tsp dried oregano

  • 1 Tbsp wholegrain mustard

  • 2 Tbsp tomato sauce

  • 2 cups beef stock, salt reduced if possible

  • 2 Tbsp cornflour

  • 1 cup peas (frozen)

  • 1 Tbsp butter or reduced fat spread

  • Splash of milk

  • Rocket to serve


Method:


  1. Add potatoes to a pot with water, bringing to a boil and then simmering for 15 mins approx. until tender.

  2. When the potatoes have 8 mins to go, add the cauliflower to the pot.

  3. Heat oil in a large fry pan on medium heat and add onion and carrot, cooking for 10 mins until softened.

  4. Add beef mince and garlic, breaking up mince as you stir, and cook until mince is fully browned.

  5. Add lentils, oregano, mustard, tomato sauce, and stock, and simmer for 10 mins.

  6. Mix the cornflour with 2 Tbsp of water to make a slurry and add to mince. Stir in peas and simmer until it has thickened slightly. Season to taste with salt and pepper.

  7. Mash potatoes and cauliflower with butter/spread and milk and season to taste.

  8. Add mince to a large dish and spoon mash on top.

  9. Grill in the oven to lightly brown and crisp the top. Serve with a side of steamed green beans.



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