1Fitfoodie Shepard’s Pie (Low FODMAPS, Paleo, Gluten Free, Dairy free)

So, I’m going on vacation next week. I can’t freakin wait. I’m off to the Dominican Republic. Bring on the sun, beach, pool and all inclusive food 🙂 To be honest, it’s not THAT bad, actually at those resorts, I wish there was breakfast for every meal, for some reason they put so much more effort into the spread at breakfast than any other meal. I know I’m not alone when I say that at breakfast I ask for a ‘to go’ container and take some for later. It always makes me feel like I’m in college again in the dining hall where we would just hoard cereal and fruit for later. Whatever, I’m paying for it, so I’ll do what I want. 

I digress. 

I remember back in the day (okay, not that long ago, maybe 4/5 years ago) when I would have a vacation coming up and I would rethink my frame of mind as if I’m prepping for a show. The week before was serious ‘peak week’ I’m going to be in a bikni so I BETTER look good. But seriously, what does that even mean? The older I get the more I appreciate my body every day of the week, not just when i’ve lost a couple pounds or leaned out for some reason. 

Ask me 5 years ago though? I would try to ‘lean out’ before a vacation and then on vacation, well? I was on VACATION! So nothing counts. I work out yes, but I eat a little more than I usually do and made food choices that I normally wouldn’t at home. I would come back from vacation feeling bloated and gross and then of course have to workout extra hard. Which makes no sense because its not like you burn off calories from a ‘indulgent week’ the following few days. 

These days? I am the opposite. I don’t think of my body as lean or not lean. My body is my body. If I want some M&M’s (had some last night) I eat them. Not the whole bag, but 10-20 and I’m good! My body appreciates balance and craves it, as do most of our bodies which is why when you learn that perfect homeostasis, there will be no desire to binge or restrict. It takes time. It takes years and it takes trusting your body like a MOFO.

Do you know how incredible your body is?? Take a second to acknowledge what it’s able to do every single day. Get out of bed, go to work, workout, walk, take the dog out, cook, stand up on two feet. These activities of daily life that your body is able to do are freakin incredible and this is only something I have come to realize as I have gotten older. Yes, i’m going on vacation, but that never means that I am eating only brown rice and chicken the week before. I don’t change anything. 

On Tuesday, I’m outta here! But this week, I am still eating exactly how I normally eat, no different and still playing around with recipes as I always do. So anyway back to the amazing recipe that I made last night.  I made such a good recipe last night that this one had to have its OWN POST. I get really excited when I have a vision for food and its literally all I can think about for most of the day. If I don’t have the ingredients, I go out of my way to stop at the grocery store. For real, I will plan clients sometimes around my trips even if that means having an extra 15 minutes between sessions so I can RUN over to the store to get what I need to create some good stuff. 

I follow a Low FODMAPS diet for those of you who don’t know. That means I can’t eat a lot of things that give food a lot of flavor IE: Garlic, onions, shallots, leeks amongst other things:

fodmap-intolerances(source)

 

Over the past two years, I have had to mingle around ingredients and recipes and I’m that annoying person when you go out to dinner that has to ask the server “are there onions or garlic in this” and modify almost everything. Trace amounts or fine but I NEVER cook with these ingredients. I don’t miss them AT ALL. 

People ask me all the time:

 “OMG how do you live without garlic??”

Its really easy. I LIVE. I don’t use it and never have missed it. If anything, I just miss that I can’t eat it because it is in everything! Literally everything. Ok not everything, but 80% of things have these. 

It’s all good! It forces me to get creative! I follow recipes and just leave them out. I can have garlic infused olive oil and also a huge item that adds a ton of flavor is chives or green onions (just the green part!) They are in this recipe as you will see below.

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So yeah, It’s not ideal but neither is how I feel after I DO eat certain foods, so its really not a big deal to me anymore! I also never smell onions or garlic so there’s a win right there. 

This recipe…It’s GOOD. Like, really good. Better than I thought and I just kind of threw it together after I glanced at a few recipes

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Recently, I’ve been counting macros, as I have mentioned a few times. No crazy goals right now, other than feeling energized and solid ALL day. I was feeling very fatigued, overworked, underfed, and I work best when someone is telling me what to do (as most of us do!) every coach needs a coach so I have one myself! I’m counting right now, it’s easy for me, It allows me to eat what I want and work around the day. SO for this recipe, I measured things out to make it SINGLE serve, however you could make a big batch if you’re feeing it to your family or friends. 

The tins in this picture don’t look like it, but they’re mini–so freakin cute! I saw them at the store when I ran to get my ingredients and knew it was perfect for single serve Shepard’s pie.

This recipe was also STUPID EASY so if you’re reading this and you’re like “nooo way I have time for that or know what the heck I’m doing in the kitchen, you can do this, trust me. It takes 10 minutes to prep and then its in the oven for about 25 minutes. DONE.

The tins I got came in a pack of 3 so you can also make a few at a time and have them for the week! Just heat and serve. 

They’re low FODMAPS, Paleo, can be made gluten free with coconut flour and can be made dairy free with non dairy milk. You also can use ground turkey or chicken or even some meat substitute (I don’t now what that would be but for your vegetarians I am sure you know!)  You can also use white potato instead of sweet or even butternut squash mash! (just thought of that now, YUM!)

So its moldable, creative, delicious, what more could you ask for? 

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For the last 3 minutes I put the oven on BROIL so the top would get extra crispy as you see above. I didn’t write that in the recipe but I would HIGHLY suggest you do this. 

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This recipe was 100% a winner and  I can’t wait to play around with different veggies and try it with ground turkey. Now I’m off to eat and enjoy. GO MAKE THIS NOW! LOVE YA!

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1 FitFoodie Shepards Pie (Low Fodmaps, Paleo)
Print Recipe
This healthified version of a shepards pie is TO DIE FOR. Even with no onions and garlic, this recipe is bursting with flavor and packed with protein and complex carbs, perfect for a pre or post workout meal! It is gluten free, Paleo, Low FODMAPS and can easily be made dairy free if using lactose free milk. The marriage of sweet potato, lean ground beef and vegetables in this dish will leave you wanting more!
Servings Prep Time
1 Hungry person 10 minutes
Cook Time
25-30 minutes
Servings Prep Time
1 Hungry person 10 minutes
Cook Time
25-30 minutes
1 FitFoodie Shepards Pie (Low Fodmaps, Paleo)
Print Recipe
This healthified version of a shepards pie is TO DIE FOR. Even with no onions and garlic, this recipe is bursting with flavor and packed with protein and complex carbs, perfect for a pre or post workout meal! It is gluten free, Paleo, Low FODMAPS and can easily be made dairy free if using lactose free milk. The marriage of sweet potato, lean ground beef and vegetables in this dish will leave you wanting more!
Servings Prep Time
1 Hungry person 10 minutes
Cook Time
25-30 minutes
Servings Prep Time
1 Hungry person 10 minutes
Cook Time
25-30 minutes
Ingredients
Servings: Hungry person
Instructions
  1. Preheat oven to 350 degrees.
  2. Over medium heat, place veggies, green onions, thyme and meat in a large skillet. Cook for about 7-10 minutes or until meat is cooked through and veggies are tender. Drain excess fat from the pan into the trash.
  3. Meanwhile, microwave sweet potato for a few minutes until cooked. Transfer to a small bowl and add the 2T milk and mash well!
  4. Add in flour and dijon mustard to the meat skillet and give everything a stir. Add in salt and pepper to taste.
  5. Take out a small tin or oven safe ramekin and place enough meat mixture for one person in it. Top with Mashed potato mixture and smush down with a fork.
  6. Cook in the oven for about 25-30 minutes or until the top becomes beautiful and crispy ENJOY!
  7. (you will have tons of left over meat so feel free to make more! Just use more sweet potato than the recipe calls for!)
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