Are you a big fan of casseroles? Then you’re going to love this recipe. It’s an outstanding fall/winter meal that will keep you feeling nourished and satisfied. This incredibly delicious recipe is also keto and gluten-free.
It is prepared with ground turkey, mushrooms, fresh veggies, and topped with a creamy cauliflower mash.
In General, the AntiCancer360 approach doesn’t utilize just one type of anticancer diet. Depending on the case and circumstances involved, we choose from one of five different diets.
The ketogenic diet is high in fats, moderate in protein, and low in carbohydrates. It has the potential to restrict the growth of tumors. It can also help protect healthy cells from the impact of both chemotherapy and radiation [1]. So the recipe today is perfect for those following this type of diet.
Our twist to this classic has many nourishing ingredients that are amazing for your health and body. We maximized the cancer-fighting potential and also increased the nutritional value.
Instead of mashed potatoes layered on top, in this recipe, we added a delicious cauliflower mash. Cauliflower is just a great nutritious carb replacement. Your meal will have all the flavors, with fewer carbs and half the calories.
Here are some of the great cancer-fighting ingredients that we added in this tasty and mouth-watering low-carb shepherd’s pie:
- Mushrooms: Mushrooms can act against hormone-sensitive cancers such as breast and prostate cancer by blocking hormone-dependent enzymes. It is known that in breast tissue, an abnormal expression of estrogen synthesis is considered to be a risk factor for breast cancer. Mushrooms have phytochemicals that can suppress these estrogen formations. One research stated that out of their seven vegetable extracts tested, the mushroom’s extract was the most effective in inhibiting the activity of human placental estrogen synthesis thus adding greatly to the prevention and reduction of cancer [2].
- Leeks: Have a considerable amount of antioxidants, especially polyphenols and sulfur compounds. These special compounds, may protect us from environmental and ingested carcinogens by equipping our antioxidant enzymes, enhancing DNA repair routes, and by having a direct effect on the fundamental identifiers of cancer progression and metastasis [3].
- Cauliflower: Cauliflower and other vegetables of the Brassica family, contain amazing bioactive compounds such as glucosinolates. They are known to inhibit cancer growth and promote the death of cancer cells while sparing healthy ones [4]. In a comparative study, when tested against a variety of cancer cells, cauliflower was found to be amongst the strongest anticancer vegetables [5].
You can’t go wrong with this healthy version of this traditional casserole. The creamy mashed cauliflower combined with the ground turkey, mushrooms, and veggie filling is savory and irresistible.
If you can get all the ingredients organic, that would be ideal. But, if not, you should get ingredients like mushrooms, cauliflower, carrots, green beans, and onions organic. These vegetables are known to be high in toxins if bought in their conventional form [6].
Low-Carb Shepherd’s Pie With Mushrooms & Cauliflower Mash
Ingredients
- 2 pounds turkey ground
- 1 tbsp ghee grass-fed
- 2 garlic cloves minced
- 1/3 cup baby carrots chopped
- 1 cup mushrooms
- 1 cup green beans fresh or frozen
- 1 yellow onion small, chopped (1/2 cup)
- 2 tbsp tomato paste
- 1 1/2 tbsp balsamic vinegar
- 1 cup vegetable broth low sodium
- 1 tsp salt
- 1/2 tsp pepper
- 1 1/2 tbsp italian seasoning
- 1 tsp thyme dried
- 1/2 tsp tapioca flour
- 1 leek large, diced finely
- 2 tbsp nutritional yeast
- fresh parsley for garnish
Cauliflower Mash Topping
- 3 12 oz bags cauliflower rice or 1 head cauliflower
- 1 tbsp ghee grass-fed
- 2 tbsp coconut milk canned, unsweetened
- 1 tsp garlic powder
- 1 tsp salt more or less to taste
- 1/2 tsp black pepper cracked
- 1 1/2 tbsp chives fresh or dried
Instructions
- Preheat the oven to 350 degrees F.
- To prepare the meat mixture, in a nonstick frying pan over medium heat melt the ghee and start cooking the diced onion and minced garlic.
- Stir in the diced mushrooms and carrots and cook for about 5 minutes.
- Then stir in the green beans and ground turkey.
- Season with salt and pepper to taste, Italian seasoning, dried thyme, and cook for about 10 minutes.
- Stir in the balsamic vinegar, flour, tomato paste, diced leek, vegetable broth, and nutritional yeast.
- Cook for about 5 more minutes and then pour the mixture into a casserole dish.
- To make the mashed cauliflower in a saucepan over medium heat bring the cauliflower florets to a boil. Cook for about 10-15 minutes.
- Place the cooked cauliflower in a blender, add the ghee, coconut milk, garlic powder, salt and pepper to taste, and diced chives. Blend until smooth and spread the cauliflower mash on top of the cooked meat.
- Bake in a heated oven at 350 F or 180 C degrees for about 20 minutes.
- Serve and enjoy with freshly chopped parsley if desired.
Nutrition
Citations
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Camila Pierson is a nutritionist who also holds a Master Health Coach Certification through Dr. Sears Wellness Institute. She has 8 years of experience leading lifestyle changes. Her previous work includes being a nutritionist, as well as a trained lifestyle coach for the CDC diabetes prevention program.
Camila is passionate about helping people meet their wellness goals. With her knowledge, she is also able to create delicious and nutritious anticancer recipes at AntiCancer360.
