Recipes

Show more

Plantain Shepard's Pie (Paleo, Whole30, AIP, Gluten-Free)


Plantain Shepard's Pie (Paleo, Whole30, AIP, Gluten-Free)
Plantain Shepard's Pie (Paleo, Whole30, AIP, Gluten-Free)



🤗Hi everyone! hope you all are safe and well! 

When you see all of the diverse colors nature brings us we will know what it would give us!  Outstanding in flavors, nutritious, and full of fiber, vitamins, minerals, and protein. It has an earthy flavor balanced for the combined ingredients, I gave a twist to the classic, and famous Shepard's Pie which I think is better but don't get me wrong, I like the original pie but plantains (green and mature, and the mixed ground meat with beets and olives beats the original for good reasons.

In m house, always my mom used to make picadillo (ground meat) with raising, capers, and green olives, so anytime I can I do the Cuban picadillo, if I don't have raisins on hand, I do it with dry cherries, prunes, dates, anything that adds the acidity and sweetness they have, but this time I hadn't had anything of these but looked around I thought mmm... I should do it with these pickled beets I have that will give the recipe what I want because beets are packed with lots of anti-inflammatory compounds, fiber,  inorganic nitrates (nitrates, nitrites, nitric oxide) FoodMAPs (fructans) vitamin C, folate, minerals, potassium, manganese, iron, betanin, vulgaxanthin, etc.

Why have I chosen 2 kinds of plantains? because this is not a sweet pie, the green plantain is too dry but not sweet at all, and mixed with the mature one gives the puree softness, and pleasant and a delicious hint of savor mixed with the fried minced garlic, ghee, and chopped parsley leaves. As I mentioned before those are some of the properties the plantains have here, and in this post. In my house, they never are left on my grocery shopping list.

Plantain Shepard's Pie (Paleo, Whole30, AIP, Gluten-Free) 2

If you would like, add cheese on or inside the mashed plantains, any kind will work, dairy-free, vegan, paleo, keto, or the dairy one, if added on, you can melt it in the oven and broil it when you finish the pie if you put it shredded inside to do it when the puree is still hot.

Do first, the ground meat so the flavors are meld together while you are making the plantain puree. In a pot or wide skillet add the oil, when hot add the meat with salt, minced garlic, and pepper to taste to brown stirring constantly, when the juice of the meat is evaporated, start adding the sliced onion, bell pepper, and the spices together or one by one (it does not matter) continue stirring it, let they cook together for some minutes until soften after that add the tomato marinara or sauce with the drained cubes of beets with 2 tbsp of the reserved liquid (if you want to use it) stir, add from 1/4 cup of beef broth, let the ground meat simmer until almost all the liquid is evaporated, taste it, and add anything you think is lacking.  When done, put the lid, and set it apart.

Let me tell you that I did it with pickled beets because I like the contrast with the acidity of the pickle and some of the sweet they apport but it can be made with frozen, boiled, or roasted beets, then cubed in small pieces if you don't like them don't overcook them so that they will have the time to absorb the savor of the ground meat and don't finish with them in a puree. 

Plantain Shepard's Pie (Paleo, Whole30, AIP, Gluten-Free) 3

Eat is a pleasure like any other of them are! but if you add to it healthy, whole foods, earthy, full of nutrients, carbs, fiber, healthy fats, minerals, and vitamins you are nourishing your body and mind, you are giving your body all the supplements it needs to develop your well-being, changing the way we eat right now is difficult, you don't need to think the healthy recipes you see everywhere are garbage because they are not what you are used to, they are exquisite even that are not made with the same ingredients we have been seeing and tasting for a long time. There is a real international and national concern about this, and the governments have begun to make proclamations about eating healthier and exercising, that is not for pleasure, it is because there is a discussion about global health, so please, try to be healthy in any way possible, and cook the food in your home.

So my friends, let's do this tasteful dish that will keep you full, you can pair it with a green salad or white rice, quinoa, and that's it. 


SHEPARD'S PIE (PALEO, WHOLE30, AIP, GLUTEN-FREE)

Plantain Shepard's Pie (Paleo, Whole30, AIP, Gluten-Free)
                                                                                                            

Preparation Time: 15 min
Total Cooking Time: 25  min
Assembling 5 min
Total Time: 45 min
Recipe yields around 6 persons

Ingredients:
  1. 2 plantains (1 mature, 1 green)
  2. 1 jar (6-8 oz) pickled cubes beets (preferable organic, no sugar added) drained except 2 tbsp of it.
  3. 1 1/2 pounds of ground meat, thawed
  4. 2-3 tbsp coconut oil, avocado oil, ghee, etc.(for the ground meat) + 4 tbsp for the plantain puree.
  5. 4 tbsp oil to mash the plantain or ghee, butter
  6. salt to taste, starting with1 tsp
  7. 1/2 tsp fresh black pepper, more for the plantain puree (AIP omit it)
  8. 1/3-1/2 cup tomato marinara sauce or 3-4  tbsp tomato paste mixed in the broth (AIP omit it)
  9. 6 garlic cloves minced (2 for the plantain puree, 4 for the ground meat)
  10. 1/2 onion sliced
  11. 1/2 bell pepper sliced (any color), or substitute it for jalapeno or another one you like (AIP omit it)
  12. 1 full tsp oregano
  13. 1/2 tsp Italian seasoning or 1/2 tsp dry rosemary leaves
  14. 1/4 tsp cumin
  15. 1/4 c beef broth or bone broth protein
  16. 8-10 large green pimiento-stuffed olives chopped (optional) (adjust to your liking) (AIP omit it)
  17. 3 tbsp chopped parsley leaves to garnish over the puree

How to Make Plantain Shepard's Pie?

How to Make Plantain Shepard's Pie (Paleo, Whole30, AIP, Gluten-Free)

In a pot or large skillet add the oil to medium-high temperature, when hot add the ground meat, add salt and black pepper to taste, breaking the pieces as possible, add the minced garlic and continue stirring it until brown spots in the ground meat appear and all the juice as evaporated.

Reduce the temperature to medium-low, add the sliced onion, bell pepper, and dry spices and stir thoroughly until soften. 

Continue adding ingredients, tomato marinara o sauce, beef broth, chopped green olives, and the pieces or cubes or pickles beets with the reserved 2 tbsp of the pickling liquid only if you want to use it. Reduce the temperature to medium-low, and let it simmer for around 10 minutes or so or until almost all the liquid has been evaporated, but don't let it dry too much, it has to have a sauce but not soupy. Cover it and set it aside.

When you are almost finished with the ground meat, let's going to do the plantain puree, ready?

Mashed Plantain, how to do it?

You can peel completely the plantains, or you can chop them in sections like-5-6 with the skin on. Take a large green plantain, and another mature one with a few black spots, no darker.

In a medium-size pot adds water to cover them, and add salt to taste.

Add first the green plantain because it will take longer to soften, for about 10 minutes boiling add the pieces of mature plantain.

Let them boil until fork-tender, if the mature is done before the green one takes the pieces off the pot with a slotted spoon.

Once cooked, take off the skin, and mash them together. In a small skillet add the oil at medium heat and add 3-4 tbsp of oil, ghee, or butter until melts, add the minced garlic until fragrant. Add them to the mashed plantains stirring, you can add a little of the water where they were boiled to make it smooth, or any hot mild nut milk (almond, cashew) as well, add black pepper and salt to taste.

How to Make Plantain Shepard's Pie (Paleo, Whole30, AIP, Gluten-Free) 2

In a baking pan, add the ground meat, spread evenly all over the dish, and carefully spoon the hot mashed plantains on, distribute it from corner to corner equally, and add fresh parsley leaves on top.

Assembling the pie  
How to Make Plantain Shepard's Pie (Paleo, Whole30, AIP, Gluten-Free) 3

Enjoy it! 😋

Notes: Don't try to do the mashed plantains in advance because the starches will dry it out, and you will need to add more water, milk, etc onto it to make it smooth again.

It can be made with fresh beets or frozen ones if you don't like the pickled ones, you can boil or bake beets but the time of cooking them should be lesser than you are used to if not they will break into smallest pieces or worst in a puree.

If you don't like beets, don't worry don't add them, add more tomato sauce or marinara, or/and instead of add any kind of veggie you like, and simmer it accordingly as I described in the recipe.

To reduce the cooking time, you can do in advance the ground meat the day before or earlier, then warm it out, add the hot mashed plantain, and... eat right away. I do that sometimes.

Let`s connect! I want to see your creation, tag me at @martahealthyrecipes so everyone will know what your thoughts and changes are, and this will help the community and myself.

Do you love plantains as I do, and want to see other recipes with plantains? There you go, find them below:



Nutrition Facts Plantain Shepard's Pie (Paleo, Whole30, AIP, Gluten-Free)



















Remember, "Your body is a temple, but only if you treat it as one". Astrid Alauda. 
If you like it, you can share it with your friends. It will be kindly appreciated by me. Thank you! 💗

Comments

Popular Posts