Happy Hormone Shepherd's Pie for Burnout Recovery

Shepherd’s Pie may not be the most elegant dish but it sure is comforting. It also contains all the components needed to create a balanced plate that helps you heal your body and hormones from burnout.

• Fibrous veggies - onion, celery, carrots, mushrooms, green beans - are filled with fiber that supports gut health and microbiome balance and antioxidants that protect tissues and prevent inflammation.

• Starchy vegetables - potatoes, corn, peas - offer some fiber as well as complex carbohydrates for daily energy and brain fuel.

• Ground turkey and beef broth provide protein for building stamina and reducing inflammation as well as micronutrients that help with digestion, hormone healing, and immune mobilization.

• Sour cream and oil have fats that help make, synthesize, and regulate hormones.

Recipe

Prep Time: 30 Minutes Cook Time: 60 Minutes Total Time: 90 Minutes Serves: 4-6

Ingredients

Potatoes:
2-3 medium-sized Yukon gold potatoes, peeled, diced
3/4 cup chicken broth
2 tbsp sour cream
Salt & pepper to taste
Paprika

Filling:
1 lb ground turkey
1 tsp oil
1 medium onion, diced
1 tsp minced, jarred garlic (or 2 cloves, diced)
1 stalk celery, sliced
1 cup mushrooms, diced
2 1/4 cups frozen mixed veggies
2 tbsp flour
1 cup beef broth
2 tsp tomato paste
1 tsp Worcestershire sauce
2 tsp Italian seasoning blend
Salt & pepper to taste

Directions

1. Preheat oven to 400°F and prep veggies

2. Boil potatoes in salted water until soft. Drain and mash with chicken broth, sour cream, salt and pepper. Set aside.

3. Brown meat in a sauté pan. Season with salt and pepper to taste. Set aside. 

4. Add oil, garlic, and fresh veggies to pan and sauté until tender.

5. Add frozen veggies, flour, beef broth, tomato paste, Worcestershire sauce, Italian seasoning, cooked meat, sprinkle rosemary and thyme, and mix well. Simmer on low for about 8-10 minutes.

6. Spread the meat mixture in your casserole dish. Top with mashed potatoes and sprinkle with paprika

7. Bake 20 to 25 minutes, then broil 1 to 2 minutes until the potatoes turn golden.

8. Let cool for 5 minutes before serving

I know potatoes and frozen veggies get a bad rap but hear me out -

Potatoes are a good source of fiber as well as antioxidants, which is an important part of physical burnout recovery. However, you can substitute them for cauliflower mash if you would like to add the estrogen balancing benefits of this cruciferous veggie.

Because they are usually frozen soon after harvesting, frozen vegetables are still highly nutritious. They are also a convenient and cost effective way to add more color and nutrition to dishes. I’ve used a mix of peas, carrots, corn, and green beans. You could even opt to use a frozen mirepoix (combo of onion, carrot and celery) to save even more time and energy.

Also if you don’t have Worcestershire sauce (and don’t want to buy it for 1 tsp), substitute for balsamic vinegar.

Adapted from skinnytaste.com

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