August 20, 2019

Alpha-gal Safe Shepherd’s Pie Recipe

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When I was a kid, my mom would make us Shepherd’s Pie, and I loved it. For some reason or other, I never got around to making it as an adult. BUT now that I’ve been diagnosed with Alpha-gal, I am trying to get more creative. I feel like Benjamin Buford Blue, aka Bubba in Forrest Gump trying to list all of the different ways to cook poultry and fish. This Alpha-gal safe Shepherd’s Pie recipe is easy, Paleo and can be modified for vegan. You won’t miss the dairy or the beef! Let’s get started.

Alpha-gal Safe Shepherd’s Pie – Ingredients

I am separating ingredients out for each part of the pie so it’s simpler to group ingredients. Portions are based on using a 9.5″ pie plate. You will see there are ingredients like coconut milk and coconut flour. You won’t taste the coconut in this once it’s mixed with the other ingredients.

Crust

1/2 cup Almond flour
1/2 cup Coconut Flour
2 eggs (Vegan modification: 1/2 cup of UNsweetened applesauce in place of eggs)
1/8 cup melted coconut oil
1/8 cup Fresh Harvest Butter Olive Oil (this is vegan)
1/4 teaspoon sea salt

This was an experiment if there ever was one. I mixed these ingredients and got to a point where I thought the consistency would be good. I rolled the dough into a ball and put it in the fridge while I did the mashed potatoes. Working with gluten-free dough isn’t exactly easy (for me, at least), so it helps to have it hardened a bit. After it hardens a little (make the mashed potatoes then go back to it), take it out and put it in your pie dish. I worked the dough with my hands and fingers to “roll it out,” but you can get it flat in whatever way works for you. Put it back in the fridge for now.

Mashed Potatoes

Three large russet potatoes, washed, peeled, quartered and boiled for twenty minutes, then drained
6 ounces (about 1/2 a can) of coconut milk
1 large garlic clove
Sea salt to taste
Cracked pepper to taste (I use a tiny bit)

Put everything in a glass bowl and mix together. I used a hand potato masher. It’s super fast and works great. Pour a little of the coconut milk in at a time in case you like the consistency of your mashed potatoes thinner or thicker.

Filling

1 pound of ground chicken, cooked with 1 minced garlic clove, 1 teaspoon chopped fresh oregano (dry is okay, too) and sea salt to taste. You can use any Alpha-gal safe ground poultry of your choosing. Note: Don’t overcook the poultry or it will be dry coming out of the oven later. Vegan modification: skip the poultry and add more veggies
4 medium-large sized carrots, washed, peeled and sliced
8 ounces broccoli, washed and chopped
6 ounces Peas (I like to use fresh, but frozen is fine, too)
Sea salt to taste

Alpha-gal Safe Shepherd’s Pie – Baking

Grab your pie crust from the fridge
You can mix up the veggies or layer as you like. I did broccoli, carrots, peas

Spread all of the mashed potatoes evenly onto the top layer of the pie

Bake for 1 hour at 350°F
Turn broiler on low, bake ten more minutes or until mashed potatoes are golden brown on top
Remove Shepherd’s pie from oven (crust will be golden brown) and let set for about 15 minutes