Better Shepherds Pie

The recipe collection is back and better than ever! Here in Australia, winter has arrived, and we recently indulged in a scrumptious Shepherd's Pie from the shops. It was incredibly delicious, but oh-so-decadent with plenty of potato and other ingredients that aren't exactly diabetes-friendly. The secret is in making a few tweaks here and there to keep that mouthwatering taste while also managing glucose levels. While it does require a bit of prep, it's surprisingly simple to make. It's hearty, flavorful, and irresistibly easy to devour!

Ingredients

500g mince (I used beef, but lamb or pork are also good!)

300g sweet potato (chopped)

200g potato (chopped, and low-carb is always a good option)

1 cup cauliflower

1 can lentils

3 carrots (chopped)

200g mushrooms (chopped)

1 leek (chopped)

3 tablespoons oil

1 brown onion (chopped)

1 can tomato puree (or a mixture of tomato paste and tinned tomatoes!)

1/4 cup Worcestershire sauce

Method

1. Add potato, sweet potato, and cauliflower to a pot of boiling water. Remove after approximately 10 minutes or when veggies are tender. Drain and set aside.

2. Add oil to a saucepan and turn to medium heat.

3. Add onion and cook for 3-4 minutes.

4. Add mince and cook until brown (or almost brown).

5. Add leek, carrots, mushrooms, and lentils and cook for 3-4 minutes.

6. Add tomato puree/diced tomatoes and Worcestershire sauce and simmer for 15 minutes or so. Feel free to add some extra water if looking a bit dry.

7. Mash up the potato/sweet potato/cauliflower mixture. Feel free to add in some butter and milk to your liking for extra smoothness and creamy taste!

8. Place mince mixture into an ovenproof bowl. Feel free to layer with potato mixture followed by a layer of mince mixture then potato OR just layer the dish with the mince and then potato. Really up to you and how much you can be bothered doing!

9. An option is to layer some cheese on top; however, if lactose intolerant or not keen on the extra fat, place in oven and bake at 180 degrees for around 30 minutes.

10. Serve up with whatever you like! Remember, I always advocate for adding things to the meal. This time it was extra meat (protein - yay!) as we had leftovers and baked beans.

Conclusion

Another winner! This dish is incredibly versatile, and this adapted version was a hit with everyone in the family! As you can see, the shepherd's pie is just one part of the meal, and having variety is key. I was in the mood for some baked beans, so I whipped them up, only to discover they're a low GI food—perfect for someone with diabetes (always learning something new!). As legumes, they're packed with protein and fiber, so why not add them to the plate for an extra boost of nutrition! Opting for sweet potato instead of the usual regular potato is a fantastic choice! It has a lower GI and is still incredibly tasty!

Here's another glimpse into the daily life of managing diabetes before and after eating this meal, highlighting some system glitches (technology!). A hypo occurred during the day, leading to corrective measures that caused some hyperglycemia. However, the meal (eaten around 6pm with an insulin regimen) appeared to stabilize the situation. A 2023 narrative review on self-care practices and diabetes revealed that those who are diligent in self-care can reduce complications and slow the disease's progression. Although various social factors play a role, enhancing personal care practices is essential for achieving positive outcomes, as noted in the study. So, why not start with our food choices? Any small decisions we make now can greatly benefit our future!!!

https://pmc.ncbi.nlm.nih.gov/articles/PMC10402910/