Veggie-packed meals are something I am striving to make more of these days. After months of spending many days in a row baking treat after treat, I'm starting to feel a little sluggish and like I might turn into a cookie if I eat even just a bite of one more. Which honestly sometimes I might rather be a cookie than a person these days.
Anyway. My husband requested I make shepard's pie recently, but I didn't want to make your average run of the mill shepard's pie, I wanted to make a veggie packed low FODMAP friendly shepard's pie that wasn't full of corn and butter and sadness. (No shade to corn and butter but...) Now that I am currently following a modified low FODMAP diet, I have been experimenting with foods that can be higher in FODMAPs depending on the serving, like sweet potatoes. I do well with white potato but I don't always want to eat white potato so it has been important to me to slowly start testing out sweet potato. Thankfully, I can tolerate them in small amounts, but more often than not I will mix them with a similar veggie, like carrots, pumpkin, or butternut squash to reduce the amount of FODMAPs consumed. If you don't do well with sweet potato, I've added some swaps for you in the recipe notes. The rest of the ingredients in this recipe are all low FODMAP approved even for the elimination phase of the diet, so you can rest assured this is a tummy-friendly meal!
If you'd like to save a few steps, you can also use canned sweet potato puree or pumpkin puree and mix it with butternut squash puree to speed up the process and avoid dealing with boiling + mashing potatoes as well. I've found that over the years, healing my SIBO felt the most doable when I was simplifying things for myself. Eating a low FODMAP diet for the sake of healing your gut or managing IBS/SIBO symptoms can be difficult and daunting, so making delicious recipes that are also super easy, like this veggie packed low FODMAP friendly shepard's pie, is going to help you stay on track and feel empowered on your healing journey.
Did you get a chance to make this recipe? Don't forget to leave me a love note in the comments and let me know what you think! And don't forget to tag your images #PDLrecipes on Facebook and Instagram so I can see how your creation turned out!
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For Potato Topping
3 medium sweet potatoes, peeled*
1 bag frozen butternut squash
1/2 cup oat milk (or non dairy milk of choice)
1 tbsp ghee
1/2 tsp nutmeg
1/2 tsp cinnamon
1/4 tsp clove
1 tsp sage
1 tsp paprika
salt + pepper to taste
For the Filling
3 lbs ground beef
1 tsp paprika
1/2 tsp all spice
1 bag frozen green beans
2 medium zucchini
1 cup shredded carrots
*If you do not tolerate sweet potato or are in the elimination phase of the low FODMAP diet, simply swap them out for around 1-2cups pumpkin puree, carrot puree, or additional butternut squash. You could also use white potato if you tolerate as well.
Pre-heat oven to 375F and grease a baking or casserole dish.
Over medium high heat, place a large pot of salted water on the stovetop and allow to come to a boil.
Once boiling, add peeled potatoes and boil until soft, about 20-30 minutes.
During the last five minutes, add frozen butternut squash to the boiling potatoes.
Drain potatoes and squash in a colander, then place back in the pot, adding ghee, non-dairy milk, and spices.
Using a hand held immersion blender (or stand blender**) blend the sweet potato + squash mixture until it forms a mashed potato texture.
Set aside while you cook the ground beef.
Over medium high heat, brown the ground beef, paprika, and all spice. When beef is just about browned, add in remaining veggies and cook an additional 5 minutes.
Add ground beef + veggie mixture to baking dish, then top with mashed sweet potato mixture, smoothing out until evenly distributed.
Top with additional paprika, cinnamon, and nutmeg if desired.
Bake for 30-35 minutes until top is golden brown.
**If using a stand blender, be sure to do this in small batches and leave the center cap off so heat can escape. It is also best to allow it to cool prior to blending in a stand blender.