SAN ANTONIO – When it's cold outside, it's hard not to picture snuggling up beside a warm, crackling fire with a cup of steaming hot cocoa and your favorite comfort food.
My new favorite is shepherd's pie. As a kid, I never used to like it. But I'm finally coming around.
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Of course, if carbs are a concern in your life as they frequently are in mine, it's also hard not to rack up a bunch of unwanted c-bombs along with that comfort food.
But that's where the cauliflower comes in. Let's do some math.
According to the U.S. Food and Drug Administration's website, two heads of cauliflower are packed with the following nutrients:
- 3,240 milligrams of potassium
- 24 grams of fiber
- 24 grams of protein
- 1,200 percent daily value of vitamin C
- 60 grams of carbohydrates
Now compare that to the 2 pounds of potatoes you would use for the traditional recipe:
- 3,720 milligrams of potassium
- 18 grams of protein
- 12 grams of fiber
- 270 percent daily value of vitamin C
- 156 grams of carbohydrates
While potatoes do have a little more potassium than cauliflower, they have only two-thirds the amount of protein, half the fiber, less than a quarter the amount of vitamin C, and nearly three times the carbs.
Also in Team Cauliflower's favor, it's easy to boil or steam, you don't have to peel it, and it purees even creamier than mashed potatoes. Plus, it comes in all kinds of colors -- from carnival purple and green to cheddar orange to traditional white.
So, ready to cook? Here's my recipe:
Ingredients:
Pureed cauliflower topping:
- 2 heads cauliflower florets (I used purple cauliflower for the pie in the picture)
- 2 whole garlic cloves (optional)
- 2 Tbsp. butter
- 1/2 cup shredded cheddar (paleo people: you don't have to use the cheese)
- 1/4 cup grated parmesan
- salt and pepper to taste
- smoked paprika, cayenne, thyme, rosemary, or poultry seasoning to sprinkle on top
Beef base:
- 2 Tbsp. extra virgin olive oil
- 4 large carrots, chopped
- 4 celery ribs, chopped
- 1 onion, chopped
- 2 leeks or the bottom portions of 5 green onions, chopped
- 2 lbs. ground beef
- 4 cloves garlic, minced
- 1 1/2 tsp. pepper
- 1 tsp. salt
- 1 tsp. fresh thyme (1/2 tsp. dried)
- 1 tsp. dried rosemary
- 1 tsp. herbes de Provence or poultry seasoning
- 1 1/2 cups beef broth
- 4 Tbsp. tomato paste
- 2 Tbsp. Worcestershire sauce
- 1 tsp. balsamic vinegar (optional, but very tasty)
Directions:
Preheat your oven to 375 degrees Fahrenheit. Spray a large casserole dish with cooking spray (I like to use coconut oil or olive oil spray).
Bring a large pot of water to boil. Salt the water and add the cauliflower florets and garlic cloves. Bring the water back up to a boil, then lower the heat and simmer for about 10 minutes until you can pierce the cauliflower easily with a fork. (You can also steam the cauliflower in a microwave-safe bowl covered in cling wrap for 7 minutes.)
Strain the cauliflower and garlic and add them to the bowl of a food processor or pitcher of a blender. Add the butter and cheese and puree until smooth. Season with salt and pepper as desired and mix again until combined. Set the mixture aside.
In a stockpot or deep pan, heat the olive oil on medium high and add the carrots, celery, onion, and leeks (or green onions). Turn down the heat and simmer for about 10 minutes, until the onions are translucent. Add the ground beef, garlic, and seasonings, bring it all up to medium heat, and stir until the beef is browned. Then add the beef broth, tomato paste, Worcestershire sauce, and vinegar. Stir the mixture, lower the heat, and let it all simmer for about 10 minutes.
Spoon the beef and vegetable mixture into the casserole dish and spread it out. Then spoon the cauliflower mixture in an even layer on top and sprinkle with your desired seasoning (I prefer the smoked paprika).
Place the casserole dish in the center of your oven and bake for 30 minutes, until bubbling.
Serve in bowls and enjoy hot with a fuzzy blanket on your lap in your favorite chair by the fireplace.
*Note: If you want some extra crunch, top with some Panko crumbs tossed in butter (as seen in the picture).