Healthy Shepherd's Pie

Dish type


  • 1 lb lean ground beef
  • 2 cloves garlic, minced
  • 1/2 tsp sea salt
  • 1/2 tsp freshly cracked black pepper
  • 1/2 tsp nutmeg
  • 1/2 tsp ground ginger
  • 1 tbsp Dijon mustard
  • 1 tbsp light soy sauce
  • 1/2 tsp dry chili flakes
  • 2/3 cup baby spinach, chopped
  • 2 cups broccoli florets, blanched
  • 1/2 orange bell pepper, diced
  • 2 large portobello mushrooms, stems removed and sliced thick
  • 4 oz semi-soft cheese of your preference, sliced
  • 2 medium sweet potatoes, very thinly sliced
  • 2 tbsp coconut oil, melted
  • 1 tsp fresh parsley, chopped
  • 1/4 cup pecans, finely chopped
  • salt and pepper to taste


  1. Line the bottom of a 9" springform pan with parchment paper. Create a seal at the bottom by folding the paper inside the pan and locking the springform pan in place without cutting off the excess paper.
  2. Grease the sides of the pan with coconut oil, or any other healthy heat resistant fat available.
  3. Use a mandolin slicer to slice the sweet potatoes thin enough that they can fold without snapping. Test the thickness by pinching one between your fingers enough so the ends touch.
  4. Cover the bottom of the springform pan with the sweet potato slices, arranging them in an overlapping circular fashion. Line the side of the pan and hold them in place with hair clips or whatever you have available.
  5. Add some coconut oil to a large skillet over medium-high heat. Sauté the mushroom slices about 3-4 minutes or until slightly golden and sprinkle with a dash of salt and pepper.
  6. Meanwhile, add coconut oil to another large skillet over medium-high heat. Add onion and garlic and cook for a few minutes until the onions turn translucent. Add the salt, pepper, ginger and nutmeg, then stir to coat. Add the ground beef and cook until ground beef is completely brown. Stir in the mustard, soy sauce, and chili flakes. Add chopped spinach, stir well, and set mixture aside.
  7. Blanch the broccoli by setting the florets over boiling water or in a microwave with a couple tablespoons of water - in order to properly steam them.
  8. Drain the broccoli and place broccoli on top of the previously placed sweet potatoes in the pan. Top with ground beef and spinach mixture, followed by cheese, mushrooms and bell peppers.
  9. Top the pan with a final layer of sweet potatoes, arranging them in a circular fashion like the bottom. Ensure that the side slices fold over the top to help keep its shape. Place a tight-fitting plate on top, and cover with plastic film and a weight to ensure constant pressure. Refrigerate overnight.
  10. Preheat the oven to 375°F. Melt some coconut oil in the microwave, and brush over the top of the pie. Cover with aluminum foil and bake in the oven for 50 minutes. After 50 minutes, remove the foil and continue baking for another 10 to 15 minutes, enough time for the potatoes to brown on the edges.
  11. Place pie on a cooling rack and let pie cool for 10-15 minutes. Very delicately run a rubber spatula along the side to ensure no potato slices are stuck to the pan. Remove the ring and carefully slide the pie onto a serving plate by pulling on the parchment paper. Do not remove the parchment paper from underneath the pie!
  12. Brush with more melted coconut oil and garnish with chopped pecans and fresh parsley.
  13. Serve and enjoy!