CrossFit Tri-County


Tuesday, December 18 – Paleo Shepherd’s Pie


  • 1 large head of cauliflower; cut into small florets
  • 7 tbsp of cooking fat (I’ve used clarfied ghee, can be found in your local supermarket)
  • 1 cup of carrots; diced
  • 600g of grass-fed minced beef
  • 1/2 cup & 3 tbsp of beef stock
  • 1 tbsp chopped fresh thyme
  • 1 white onion; finely chopped
  • Sea salt & freshly ground black pepper to taste
  • Paprika to garnish


Preheat your oven to 190C

In a large pot of salted water, boil all the cauliflower florets until tender. I’ve boiled it for approximately 15 minutes.

Drain and use a food processor to ‘puree’ your cauliflower florets into mashed cauliflower. While processing your cauliflower, pour 2 tbsp of cooking fat (ghee/butter) and 3 tbsp of beef stock in it. – If you do not have a food processor, you could mash your cauliflower (along with the cooking fat & beef stock) with a potato masher.

Season your cauliflower mash to taste with salt & pepper. Set aside while cooking your meat.

Heat 3 tablespoons of cooking fat (ghee/butter) in a pan over a medium-low heat and saute the onions until soft.

Then add your minced meat and cook for another 5 minutes.

Add diced carrots and cook for another 5 minutes.

Lastly, pour in the remaining beef stock (1/2 cup), throw in your fresh thyme and season with salt & pepper. Simmer, uncovered for about 5 minutes.

Spread the cooked meat from your cooking pan in a 9-inch baking pan/tray and spread your cauliflower mash on top.

Add the remaining cooking fat on top of the mash and bake in preheated oven for at least 30 minutes.

Once the cauliflower mash is browned, remove from oven and garnish with paprika

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