Allergen Free Shepherd’s Pie

Allergen Free Shepherd’s Pie

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The ingredients in this recipe are free from the most common allergens. Free from dairy, gluten, wheat, soy, starches and refined sugar.

Most of my recipes are Candida/parasite friendly (this is something that is very prevalent in my office), also perfect if you are wanting or needing to start eating a clean diet.  Hope you enjoy it as much as my family and I do!

Allergen-free Shepherd’s PieIMG_6212

For the meat mixture:

  1. 2 pounds of lean ground turkey
  2. 1 cup organic chicken broth
  3. 1 Tablespoon coconut amino (soya sauce substitute)
  4. Unrefined salt/pepper to taste
  5. 2 ½ cups of vegetables (I use cauliflower, broccoli, green beans, carrots) do not use cooked carrots if you are on a candida or parasite cleanse until you have successfully completed the program.
  6. 1 small can of tomato paste (156 ml)
  7. 1 large onion, diced.
  8. 2 tablespoon olive or coconut oil

For the Cauli-mash:

  1. 2 small cauliflower
  2. 1 Tablespoon coconut milk
  3. 3 Tablespoons Ghee (or coconut butter, but the Ghee gives it not only a wonderful taste but texture as well. Ghee is butter that has been separated from the protein which is what usually causes dairy intolerances or allergies.)
  4. Unrefined salt/pepper to taste


  • 2 tablespoons nutritional yeast
  • Paprika


Directions for meat mixture:

  • In a large skillet add two tablespoons of coconut or olive oil, add diced onion, cook until translucent.
  • Add Turkey, cook until browned, add tomato paste, broth, coconut amino, salt, pepper and vegetables.
  • Cook until vegetables are slightly tender but still crisp and set aside.

Directions for cauli-mash:

  • Cut and wash cauliflower, add to large pot with one cup of water (to steam).
  • Cook until tender, drain well.
  • Add cauliflower, coconut milk, ghee, salt and pepper to food processor. Blend until creamy.

To assemble:

– In a casserole dish, use coconut oil or non-stick spray to coat the bottom of dish.

  • Add meat mixture, then layer the cauli-mash – spreading a layer over meat mixture.
  • Optional – sprinkle 2 tablespoons of nutritional yeast and paprika over the cauli-mash.

Bake at 350F for 30-40 minutes, I like to broil for a few minutes at the end just to add some colour.



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