Cottage Pie and Cauliflower mash

Beef is an excellent source of protein in cottage pie. Protein helps slow digestion and prevents post-meal blood sugar spikes, as well as increases feelings of fullness. Choose lean beef mince. Cauliflower mash is a great low GI alternative to regular potato mash. For a vegan option, use 500g cooked Puy lentils instead of the beef, adding them 10 minutes before the end of cooking time. Reduce cooking time to 25 minutes.

This easy and tasty cottage pie dish is taken from my book ‘Eat Right, Lose Weight’ which helps you discover your metabolic type.

Metabolic Types (Di, I, C, De, T, O, S)

Ingredients

Serves 4

• ½ tsp ghee or coconut oil

• 500g lean beef mince

• 2 sticks of celery, peeled and finely chopped

• 100g white onion, finely chopped

• 100g leek, halved lengthways and finely sliced

• 2 garlic cloves, finely chopped

• 1 tbsp tomato purée

• 750ml beef stock

• 400g cauliflower, cut into florets

• 1 tsp wholegrain mustard

• 1–2 tbsp plant-based milk

• Salt and pepper

  
  

Method

1. Heat the ghee or coconut oil in a large heavy-based saucepan, then tip in the beef mince. Cook over a medium/high heat for 10–15 minutes or until well browned. Use a slotted spoon to transfer the beef to a plate, leaving the beef fat in the pan.

2. Add the celery, onion, leek and garlic to the pan and cook over a low heat for 30 minutes until well softened. Stir the vegetables every now and then to avoid them sticking to the bottom of the pan.

3. Return the beef to the pan and stir in the tomato purée and beef stock. Bring to the boil, then turn down to a simmer and cook for 40–45 minutes or until the stock has reduced to a fairly thick gravy. Tip into an ovenproof dish. While the beef mix is cooking, prepare the cauliflower mash topping. Steam the cauliflower for 7–8 minutes or until soft. Remove from the heat and leave to cool.

4. Preheat the oven to 180ºC. Tip the cooled cauliflower into a food processor along with the wholegrain mustard. Blend until smooth, adding milk as necessary to create a smooth mash. Season to taste.

5. Spoon the cauliflower mash on top of the beef mixture. Leave the texture quite rough with plenty of peaks to get a crispier topping. Cook in the oven for 30 minutes or until golden and bubbling. Optional carb: add 160g finely chopped sweet potato at step 2.