When it’s cold and rainy, nothing sounds better than comfort food.. mashed potatoes, mac and cheese, casseroles, and hot pot soups. Unfortunately, most comfort foods are loaded with carbs. Some people can handle the carb load and some cannot resulting in spiked blood sugar, belly fat, brain fog, and exhaustion. If you just so happen to be one of these lucky ones, you’ll be glad to know that you don’t have to feel deprived when it comes to comfort food.
Simple swaps like zucchini or spaghetti squash for pasta or cauliflower for potatoes can be a lifesaver when you crave comfort food on a regular basis. Here’s a recipe I know you’ll love!
Cauliflower Sheppard’s Pie
Serves: 4. Time: 40 minutes. Level: Intermediate.
Ingredients:
- 1 head of cauliflower (chopped)
- 2 Tbsp extra virgin olive oil
- 1 yellow onion (chopped)
- 2 garlic cloves (minced)
- 1 lb ground meat of choice
- 2 carrots
- 2 celery
- 1 tbsp Italian seasoning
- 1/2 tsp salt
Directions:
- Preheat oven or toaster oven to 350F.
- Place cauliflower florets in a medium sized saucepan, cover with water and bring to a boil. Let the florets boil until they are soft, about 15 minutes. (HINT: For the shortcut, pick yourself up some frozen riced cauliflower and microwave until hot and soft)
- While the cauliflower is cooking, heat half of the olive olive oil in a large frying pan over medium heat. Add the onions and garlic. Cook for 5 minutes until translucent.
- Add the carrots, celery, Italian seasoning, and salt. Continue to cook for a few minutes, until the meat is cooked through. Remove from heat.
- Add the meat, and cook until browned.
- Add the carrots, celery, Italian seasoning, and salt. Continue to cook for a few minutes, until the meat is cooked through. Remove from heat.
- Drain the cauliflower and discard cooking water. Return the cauliflower to the pot and add the other half of the olive oil and a sprinkle of salt. Mash or blend in a food processor until the cauliflower becomes almost like a puree.
- Transfer the meat mixture to a casserole or pie dish and distribute into an even layer. Top with the cauliflower mash and spread it evenly across the top.
- Place in the oven and bake for 20 minutes. Turn the oven to a low broil and broil for 10 minutes or until golden. Remove from oven and serve. Enjoy!
Nutrition Info: Per serving
358 Calories, 24g Fat, 14g Carbs, 25g Protein, 300mg Sodium
Now, let’s be honest.. there’s always room for favorite foods and to still be able to keep weight or blood sugar in check. But if you want comfort foods on a regular basis, stick to simple carb swaps. it’s the best way to eat delicious food without feeling deprived? Wan to learn more on how to make this possible in your life? Book a call!
