Los Angeles–based certified holistic nutritionist, wellness expert, and health coach Kelly LeVeque of Be Well by Kelly shares a quick and easy #FabFourin15 meal to turn off hunger hormones, squelch inflammation, and provide the body with the perfect complete meal of essential nutrients. The Fab Four is a protein to up collagen, muscle tone, and metabolism; fat to benefit hormones, skin, and cellular health; fiber for gut microbiome and detoxification; and greens for phytonutrients.
Shepherd’s pie reminds me of home and is my favorite comfort food. I swap beef for bison because it’s always grass-fed and contains high omega-3 content. Lower in calories, fat, and cholesterol than chicken and higher in protein than beef, bison is becoming a new popular substitute. Pasture raised, it’s loaded with iron for healthy cell development. It delivers omega-3 fatty acids and vitamin E to keep skin glowing and is a nutrient-dense lean protein that keeps my clients satiated post-workout. Substitute potatoes for cauliflower or fiber for a creamy, healthy mash, then top it off with sliced carrots to get your beta-carotene fix.
Below, learn how to make this recipe that contains all of your essential nutrients—and tastes great to boot.
1/4 cup onion, chopped
2 garlic cloves, minced
1 tbsp. algae oil
1 lb. ground bison or beef
1/2 cup vegetable or bone broth
1 tbsp. Worcestershire sauce
1 tbsp. organic tomato paste
1 tbsp. fresh thyme
1 tbsp. oregano
1/2 tbsp. rosemary
4 cups steamed cauliflower
1 tbsp. Kerrygold Garlic and Herb Butter
Sauté onion and garlic in algae oil on medium-low heat until translucent. Add bison to pan, break up, and sauté until cooked through. Add bone broth, Worcestershire sauce, and tomato paste, and mix completely. Add fresh herbs: thyme, oregano, and rosemary. Lightly sauté on medium-low heat for 3–5 minutes, until liquid thickens. Steam cauliflower until soft, and then blend with olive oil and butter. In a glass baking dish or pan, layer the cauliflower mash, and top with bison, veggies, and thyme.
Make enough for leftovers because you are definitely going to want more!
This post was originally published on September 11, 2016, and has since been updated.