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October 17, 2009

Shepherd’s Pie

By Worker Bee
112 Comments

Shepherd’s Pie is comfort food at it’s best. Flavorful ground meat is mixed with a simple blend of peas, carrots and green beans, and in the recipe Cherie Randall submitted for the Primal Blueprint Cookbook Contest, topped with a creamy layer of buttery cauliflower puree. Once you’ve tasted the smooth texture and rich flavor of cauliflower whipped with butter you’ll want to start eating it straight out of bowl with a spoon. But for this recipe in particular it’s worth waiting to experience the whole dish together. Alone, ground meat and frozen vegetables may not seem like anything special. But when combined with the cauliflower puree into Shepherd’s Pie, the result is the type of home cooked meal all of us wish was waiting for us at the end of a long day.

Ingredients:

  • 1 head cauliflower
  • 2 tablespoons butter
  • 1-3 tablespoons cream (optional)
  • salt & pepper taste
  • 3 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 cup frozen organic peas & carrots, thawed
  • 3/4 cup frozen organic green beans, thawed
  • 1 pound ground grass-fed beef or bison
  • 1 tablespoon coconut flour or almond flour
  • 3/4 cup beef stock or broth
  • 1 tablespoon chopped fresh thyme or 1 teaspoon dried
  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried
  • 2 tablespoons butter

Directions:

Preheat oven to 400 degrees Fahrenheit.

Break the cauliflower into chunky pieces and steam until just tender.

Put in the food processor with 2 tablespoons butter and process until smooth. Add salt & pepper to taste.

Optional: Add cream 1 tablespoon at a time until smooth but still fairly thick. Set aside.

Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and green beans and cook another five minutes.

Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-inch pie pan. Spread the cauliflower over the top.

Scatter 2 tablespoons of butter cut into small pieces on top of the cauliflower. Bake 30-35 minutes.


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112 Comments on "Shepherd’s Pie"

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Richard Nikoley
6 years 11 months ago

Traditional Sheperd’s Pie (with “mash” — potato) is an occasional cheat for me down at the pub — and plus, the gravy is pretty hearty so I suspect it probbly has nefarious thickeners.

Any rate, I’ve been thinking about doing a paleo version.

In trying various purees — cauliflower, parsnip, celery root — and combos & thereof, even sometimes with a bit of potato for body, I have to say that parsnip seems the smoothest.

So, I think that would work excellently here as well.

Lorraine
Lorraine
6 years 9 months ago

thats a cottage pie, not a shepherd’s pie. a shepherd’s pie is made with Lamb

Dan
Dan
3 years 7 months ago

Try this with ground venison

cenz
cenz
6 years 11 months ago

oh, yeah! new england just got so cold, and it’s only gonna get worse. shepherd’s pie is such a good one. love it, cherie. thanks.

Brett K
Brett K
6 years 11 months ago

*drools*

MM
MM
6 years 11 months ago

Looks fantastic! Thanks!

Ogg the Caveman
6 years 11 months ago

Mash cauliflower is a mainstay in my diet! I’ve eaten a similar recipe to this — only real difference is I excluded green beans. Delicious!

Ogg the Caveman
6 years 11 months ago

I’m actually heading out to the market right now and I’ll be sure to pick up more cauliflower. Great reminder.

Kat
6 years 11 months ago

This looks great! Do you think anyone will mind if I put a version of it on my menu??

Kathy
Kathy
6 years 11 months ago

Thanks for the recipe. I really appreciate this kind of written detailed recipe to a video. This will be much easier to cook from.

I have a jar of roast drippings in the frig that I’ll substitute for the liquids and the rest of the ingredients on hand so I think I’ll try this this weekend as our evenings finally get chilly.

maba
maba
6 years 11 months ago

Looks super delicious!

warren
warren
6 years 11 months ago

I think I have almost everything in my house to make this. I think a pint of Guiness would have to follow though.

HIIT Mama
6 years 11 months ago

I always felt like I ate a bowl full of cement when I ate mashed potatoes. So, caluliflower faux-tatoes are far superior for my taste. Just add a clove (or two) of garlic to that mash and I’m in!

Bill
Bill
6 years 11 months ago

“Add salt to taste”

Sorry but I can’t go along with that.
Salt is not needed, just add plenty of pepper.
There is no reason why you ever need to add salt.

jimmy
jimmy
6 years 11 months ago

Bill, I have to disagree. If you eat completely primal, your diet will be low on sodium, something you really don’t want. It is a good thing to add a bit of sea salt to things every day to make sure you aren’t sodium deficient.

Bill
Bill
6 years 11 months ago

There IS adequate salt, occurring naturally in a primal diet. My main protein comes from oily fish, prawns, mussels and offal from pastured animals. No added salt at all, for 2 years now.
It would seem that you are probably addicted to salt to some degree.
Mentors such as Art De Vany don’t add salt to their diet.

jimmy
jimmy
6 years 11 months ago

To be honest, I don’t need to add the salt at all. I do it for my general well being though. At small doses salt will not have any ill effects, and if anything is beneficial to you. This is especially true if you are doing any types of hard work outs where you are sweating a lot. Marathon runners supplement sodium during their races…obviously an extreme example, but it is good to have some extra sodium in your diet.

greg
greg
6 years 11 months ago

there is nothing wrong with natural sea salt (celtic salt, gray salt, fleur de sel etc. are all fine). regular table salt I agree is not ok but there is nothing unhealthy about using real salt from nature.

Kat
6 years 11 months ago

what about the taste? don’t you find food bland without it?

Bill
Bill
6 years 11 months ago

I am replying to Kat’s comment below. No reply option on her post.
I always add other spices such as chillies, turmeric and ginger. Also generous amounts of garlic. All beneficial for cooling inflammation. Check out Dr. Art Ayers excellent blog -http://coolinginflammation.blogspot.com/
Up the spices, and you don’t need salt for flavouring. After a few weeks, salt is no longer an issue. I eat zero processed food, so added salt does not happen.

mcoz-09
mcoz-09
6 years 11 months ago
I grew up with Shepherd’s Pie and have done a similar recipe. The veggies are not necessarily standard but I add them. I always use fresh carrots. Fresh beans are not so easy here in the midwest (we’ve already had 41/2 inches of snow and this was before folks could rake the leaves) so I get frozen French beans from Trader Joe’s but maybe they’re not organic? Frozen peas are a great addition but I only add a half cup since I already have the carrots. As for seasoning with salt and pepper it’s simply a matter of taste, I… Read more »
Karell
Karell
6 years 11 months ago

I feel dumb. I totally used to make this on a regular basis when I started losing weight at the beginning of the year. Somehow it just kinda fell out of the regular rotation and I hadn’t thought of picking it back up now that I’m trying low-carb.
Doh!
By the way, this is technically Cottage Pie when made with beef, Shepherd’s Pie when made with lamb. Well, if we’re being technical we wouldn’t be using cauliflower too, but you know. 😀

Josh G
Josh G
6 years 11 months ago

Wait a minute!!! In the true Paleo diet handbooks, it’s often referenced that one ought not eat BEANS or PEAS – a legume, no? What is the story, and why the contradiction here?? And Mark, is there a complete list of permitted/encouraged foods somewhere on your website, that I haven’t yet found? I keep seeing piecemeal articles, but no comprehensive lists! Please and thank you. =) -J

Cherie
Cherie
6 years 11 months ago

The green bean is a vegetable – it is eaten fresh, pod and all. It will never develop into a pod that you would remove the “beans” from. Legumes come from inedible pods…you eat the bean inside.

carolyn medley
carolyn medley
6 years 10 months ago

I’d like to see the comprehensive list as well.

JAMES HOWELL
JAMES HOWELL
6 years 11 months ago
I agree with Bill. Too much salt. Especially in the beef broth. Back in January I was diagnosed with (very) high blood pressure. Instead of taking those horrid, expensive blood pressure medications, I opted to reduce my sodium levels. I estimate my sodium intake now to average less than 700 mg per day and my blood pressure is down to the level of a 20 year old athlete. There is sodium in fresh spinach, fresh celery, etc. According to my minor research one only needs about 500 mg per day and eating the proper foods one can easily get one’s… Read more »
Matt
6 years 11 months ago

I made my own beef broth and therefore it contained no sodium.

Grok
6 years 11 months ago

Sea salts can be a good source of minerals.

Relax about the 10 green beans people! They’re not all that much less paleo than the other stuff you eat! Count them in your 20.

http://castlegrok.com/what-our-ancestors-ate/

PrimalStarGrazer
PrimalStarGrazer
6 years 11 months ago

I made an improvised version of this recipe last night. I’d had visions of Shepherd’s pie dancing in my head since I read this post, but I didn’t have the same ingredients on hand. My substitutes: pastured ground pork for beef, fresh carrots and leeks for the frozen veg, dried oregano for the herbs, and I left out the flour (well, I forgot it). Absolutely delicious! Since we already have Shepherd’s Pie (lamb)and Cottage Pie (beef), shall we call it… Piggy Pie?

Beck
6 years 11 months ago

Off the bat this was missing some flavor. Add a 1 tbl of tomato paste, 2 tsp of Worchestshire sauce, generous pinch of spicy paprika and generous ground pepper. Then you have yourself a Shepherd’s pie.

Mixing pureed cauliflower and parsnips is a nice combo.

greggor
greggor
6 years 11 months ago

Sodium is nothing to worry about. The AHA recommends reducing your sodium intake by half, or close to 1500mg/day. Doing that has very very very little affect on blood pressure/hypertension. Your body craves salty,fatty, and sweet foods for a reason.

Bill
Bill
6 years 11 months ago

“Your body craves salty,fatty, and sweet foods for a reason.”

The reason is that you have probably had added salt in your food all your life. You are an addict in denial.

greggor
greggor
6 years 11 months ago

Bill,thanks for the personal attack. But no, I am not an “addict” as you call it. I rarely add salt to my meals,and have lived that way all my life. My meals,by the way are not processed either. Are you claiming that children at birth are addicts because they seek out what they instinctively desire?

Bill
Bill
6 years 11 months ago

Greggor, I apologise, there was no personal attack intended.

I just don’t see how you can quote from the AHA as being the guidelines on dietary matters to follow, or believe.
There are so many conflicts with the PB ethos.

I think you are mistaken about salt intake and blood pressure. My body, after 2 salt free years tells me different.

As for newborns, I thought they craved the perfect natural food from their mothers’ breast.

greggor
greggor
6 years 11 months ago
My quote was contradicting the AHA’s guidelines. If you were to decrease your sodium intake by half, or to/below 1500mg/day, it would decrease your blood pressure by about 2mm/Hg. People with even the first stage of hypertension have their blood pressure already raised 20mm/Hg. I think that you may be attributing your lower blood pressure with your lowered intake of sodium, instead (I’m assuming that since you follow PB, you live it)of the restriction of refined grains/carbohydrates. Yes, newborns do crave their mothers milk. Human milk has all of those attributes. As soon as a child is weaned off of… Read more »
Bill
Bill
6 years 11 months ago

I hope that Mark picks up on this topic and the whole issue can be addressed by others in more depth.

To me, it’s all about adherence to principals, based on informed choices and deduced logic. Right or wrong, only time will tell.

Michael
Michael
6 years 11 months ago

Made this last night (and had the rest for breakfast). My 6 year old son said they were some of the best potatoes he’s ever had. I figured it best not to correct him, as it was one of the few meals he’s inhaled.

Diane Mahoney
Diane Mahoney
6 years 11 months ago

This is the answer to my prayers! Thank you!

Francois Gamache
Francois Gamache
6 years 11 months ago

MMMMMMM soooo good! I made 2

Matt
Matt
6 years 11 months ago

Literally amazed by this recipie – the best Sheperds Pie I have ever tasted. Made this Sunday evening for Dinner in the hope that I could take Microwave it at work for my packed lunch – no chance! Everybody ate the lot and wanted seconds. You must try this recipie – the Cauliflower (I added a bit of cream) was truly mouth watering and the taste of the pie with the herbs in it was great!

Katerina Carnett
Katerina Carnett
6 years 10 months ago

It would be very helpful if you could list the nutrition contents for your recipes. I am on Weight Watchers and this would make my life a lot easier. Always helpful to know the fat content, calories and fibre!

Mike
Mike
6 years 10 months ago

Made this last night – it was great! I did use ground lamb which was very tasty. Also added butternut squash, a half cup of red wine, and a tablespoon of tomato paste to kick it up a notch. Threw in a bit of sour cream and green onions into the Cauliflower as well. Great Fall dish!

bev
bev
6 years 10 months ago

A word of CAUTION regarding the low/no salt advice
being discussed here – this advice may NOT apply to
people who have LOW blood pressure. I have low-
blood pressure because of genetics. Every healthcare
professional whether standard or alternative urges me
to keep salt in my diet and to carry it with me, esp. in
hot weather (heavy sweating can make it worse). For
people who’s low blood pressure is caused by some
sort of disorder, check with your doctor.

Cindy
Cindy
6 years 10 months ago

I’ve made this recipe 3 times now. We absolutely love it. My 7 year loves the mashed cauliflower and requests with other meals he enjoys. I like to use turkey sausage meat with a homemade chicken broth instead of the beef. Thank you Cherie Randall for the lovely recipe.

Miss Kitty
Miss Kitty
6 years 10 months ago

I just bought a beautiful purple cauliflower from my local organic market..and I cannot wait to make a purple Shepard’s Pie! It’s gonna be great!!!

Joe
Joe
6 years 10 months ago

jesus christ people, shut up about the salt already! it’s a chuffing recipe. i think you’ll find most recipes call to be seasoned with salt + pepper.

Linda
Linda
6 years 10 months ago

OK whatever the salt outcome, I’m protesting to to the reference to Jesus Christ. You will say whatever you want, but all I can say is, if you are using His name this way, you shouldn’t be. You don’t know Him and you have no right to use His name. It is not cheap merchandise. I appreciate the spirited banter on this site, but I can’t be silent when I see this; you must know a better expletive to use in these situations.

Linda
Linda
6 years 10 months ago

It seems that, as you describe it, Jesus Christ is as imaginary as you or I will be after our deaths. Rather a sad description of life.

Ginger
Ginger
6 years 6 months ago

‘Tis better to remain silent and be thought a fool, than open one’s mouth and remove all doubt.

robot
5 years 3 months ago

Frosty= Jesus. Eat his body. MMMmmmm praise. lol.

Joe
Joe
6 years 10 months ago

well, believe whatever you want, But as far as I’m concerned, religion is simply ones preference of imaginary friend.

Bill
Bill
6 years 10 months ago

If the followers of one of those “imaginary friend’s” cults were in perfect physical condition, with no obesity and degenerative disease, I would say that there might be something in it.
There is not.

Linda
Linda
6 years 10 months ago

Well, we all believe what we want. I am not hoping to be perceived as religious, but as a seeker/finder of truth, which is what I believe most of us hope for. And I think I make a valid point, which I believe a thinker should understand, and that was my first one…that to use Jesus Christ as an expletive is offensive to me as the use of someone you respect/revere being profaned would be offensive to you…e.g. your wife or other famiy member. It’s just better to keep comments less personal, to be succinct. 🙂

Ginger
Ginger
6 years 6 months ago

Personal? Jesus Christ, you’re an idiot.

(insert thumbs up here)

QuoVadisAnima
QuoVadisAnima
6 years 6 months ago

If this were merely about mythology, you would use the name of Zeus instead but that would not serve your purpose, would it?

This post exists for no other purpose than to offend & inflame.

No one has been asked to change their religious beliefs for anyone else – only to show some respect & consideration for the beliefs of others.

robot
5 years 3 months ago

Getting offended is a personal choice. One can laugh at it or one can be mad at it. Its best to make fun of all religions equally.

Tom Harbold
Tom Harbold
6 years 10 months ago
Thankfully, those of us who are Americans, at least, are fortunate enough to live in a country in which religion, or lack thereof, is a matter of individual choice. As a person of considerable religious conviction myself, as well as a deep and abiding respect for the role of science in making sense of the world in which we live, I am grateful for the insights of both. It seems to me, however, that simple courtesy, civility, and respect for one another ought to discourage us from making dismissive, disparaging, or otherwise unkind comments about the earnestly-held beliefs of others.… Read more »
Ginger
Ginger
6 years 6 months ago
I suppose that’s your view of things. I’m of the mind that if something offends you, examine yourself and find out why. If someone you don’t know and have no real interactions with types something you don’t like, why do you care? There are millions of people online, and millions more pretend personas. Why should what any one person says (or does not say) matter to you? I like to state what I think and rib those who get offended at most things. Mostly because they’ll usually become more irate and start ranting, and I find that amusing. If I… Read more »
QuoVadisAnima
QuoVadisAnima
6 years 6 months ago
It is a sad commentary on our culture today that anyone could be honestly ignorant of a most basic tenet of Judeo-Christian beliefs – not to say that everyone should be forced to adhere to those beliefs, but because those religions have had such a profound influence on Western civilization – but I will accept your claim of ignorance & try to explain despite your juvenile & troll-like penchant for provoking others. Christians & Jews have a set of Commandments that they believe were given by God – they are known as the Ten Commandments. One of those Commandments it… Read more »
Thalia
Thalia
5 years 8 months ago
You made this statement: “not to say that everyone should be forced to adhere to those beliefs.” And then continue to say that those who do not believe in Christianity should not use His name in vain because others are sensitive about it. The Commandments apply to those who believe in them. A “belief” the same thing you say that not everyone should be forced to follow. If someone believes in the Commandments then they should not use His name in vain. If someone else does it is their personal choice. You should not be sensitive that the name is… Read more »
QuoVadisAnima
QuoVadisAnima
5 years 8 months ago
@Thalia, Actually, it is about MANNERS which = respect & consideration for the beliefs of others. When I worked with a store manager who was a Muslim, I did not wave my bacon sandwiches in his face. My Jewish friend was not offended by the fact that I celebrated Christmas while she was celebrating Hannukah – and vice versa. I have also had friends who were atheists & agnostics, yet somehow we managed to get along without any problems. What you are proposing in reality is not respect for someone’s unbelief; you are proposing respect for someone’s disrespect. Which is… Read more »
tai haku
5 years 8 months ago

Can those still commenting on this agree to leave this alone and focus on the more serious instance of blasphemy on this page? I’m referring of course to the use of beef in something erroneously described as “shepherd’s pie”. I kid and it’s delcious but come on: Shepherd’s pie?

Victoria
Victoria
2 years 2 months ago

Not to mention the fact that Judaism and. Most Pagan belief systems predate christianity (no I’m not capitalizing it) by hundreds if not thousands of years. I have no problem with people believing in what they want, that’s your right given by the gods, but I feel that the ignorance lies with people who blindly follow a dogma. With that being said, God and Jesus have no place here. My gods have no place here. this is not about belief. This, is Cottage Pie.

Dolly
Dolly
6 years 10 months ago

I’ve read this whole thread and find it astonishing that only ONE PERSON has mentioned that Shephards Pie is in fact made with Lamb and the recipe on this page is Cottage Pie!

Definition:-

Cottage pie, refers to an English meat pie with a crust made from mashed potato and beef (Cottage) or Lamb (Shepherd’s).

You would have thought more of you would realise that the word SHEPHERD is associated WITH SHEEP/LAMB!

Maybe myself and the other person who pointed it out are the only Brits on here… or the only people that would look at the origins of a dish!

Matt
6 years 10 months ago

Or maybe after one person mentioned it 25 other people didn’t think it was necessary to do so. j/k lol

Queen of the Jungle
Queen of the Jungle
6 years 9 months ago

In the US, we have only called this Shepard’s pie. I’ve never heard the term Cottage Pie before. Just a cultural difference, I guess. We rarely/never get lamb in these here parts.

I grew up eating Shepard’s Pie, but my hubby’s taste is a little too highfalutin for such humble fare, so I haven’t made it in years, sigh. Maybe I’ll have to give it a go…

Joy
Joy
6 years 8 months ago

I agree with Bill, why add salt . My favorite
Shepherd’s Pie. Got to try this one.

Ginger
Ginger
6 years 6 months ago

Perhaps it’s not necessary for most people, but there are those of us who see spots and start falling over after a month or two of no salt.

It’s there, you can take it, leave it, or alter it if you so choose, like with any other ingredient.

Besides, it’s “add salt to taste”. If your taste for salt is none, don’t add it. Not rocket science.

Ricky
Ricky
6 years 8 months ago

I cook this regularly, it’s a favorite at home. I normally top it off with mashed Celeriac instead of Cauliflower though. Celeriac has a firmer texture and holds up against the mince nicely. 🙂

Jimmy Hays Nelson
6 years 8 months ago

Any idea what the Nutritional Details is of this? I like to keep track of my intake- so just curious.

We did make it this morning- but used organic chicken- and veggie broth- instead of what was on original recipe. It was awesome! I ate about a cup’s worth- and it was very tasty and filling! Thanks for sharing! – jimmy

Ginger
Ginger
6 years 6 months ago

You can always input the ingredients into NutritionData or FitDay if it’s important to you. I do that with my own recipes, and it works fine.

trackback
6 years 7 months ago

[…] discovery of the week though, which was a hit with my foodie roomies — no-potato shepard’s pie. it was delicious. i needed more califlower as “mash”, and diverted from the recipe […]

trackback

[…] I didn’t like it but this shepherd’s pie proved me wrong.  I adapted the recipe found here, cutting out the dairy, beans and butter and adding corn and a bit of unsalted tomato paste to the […]

Nekko
Nekko
6 years 6 months ago
My dear gods. You’ve ruined it. Positively. Ruined it. Shepherds Pie is suppose to be quick, simple, and fast! REMEMBER! All “home foods” were made to be easy and filling! Here’s what you need. 2 pounds ground beef 2 cans of cream of mushroom soup 4-8 good sized taters butter lawry’s seasoning salt Milk Worcestershire sauce 2 cans of corn Brown the meat. Add three to four dashes worcestershire. Stir in cans of mushroom soup. Add no water. Stir and simmer. Make the mashed taters as you normally would, but add four large dollops of butter and a dash of… Read more »
Chris G
Chris G
6 years 5 months ago

LOL. It’s always funny when someone posts to a site when they have no idea what it’s about.

By the way – I’ve made this recipe several times now & love it. I’ve improvised on the top layer, using purees of turnips, parsnips or rutabega(the best). I’m making it tonight with a mixture of turnip & red potato (a slight carb splurge).

ashley
ashley
2 years 8 months ago

Mashed turnips are fabulous, I’m surprised more people don’t use them?

Cherie
Cherie
6 years 5 months ago

Yuck! Also, you don’t have to be a cook to open a can of soup.

Ellen
Ellen
6 years 2 months ago

When you are merely opening up a can, it isn’t cooking (it is merely assembly).

David C
David C
5 years 11 months ago

Haha, I think I’m going to throw up. Cream of mushroom soup and ranch dressing.

Diana
Diana
6 years 1 month ago

Love the post from Nekko! Too funny! Anyways, this recipe is a definite keeper. I’m a paleo person, so I just skipped the butter and cream and only used a mix of peas and carrots. Awesome comfort food!

trackback

[…] is one of my favourite recipes, Paleo Shepherd’s Pie. Mmmmm… Thanks to Mark’s Daily Apple for the […]

Vic
Vic
5 years 11 months ago

This recipe is excellent! I used one small potato in with the califlower and my husband couldn’t tell the difference from the full potato version I used to make.

Vic
Vic
5 years 11 months ago

PS. Do you think Nekko has ever ate a veggie?

trackback

[…] of the snow, I completed this week's 6 mile run yesterday and I have ingredients for both  Shepherd's Pie (also in anticipation of the snow) and White Chicken Chili. (Stacey and Kevin, I'll be trying your […]

trackback
5 years 8 months ago

[…] Shepherd's Pie | Mark's Daily AppleShepherd's Pie is comfort food at it's best. Flavorful ground meat is mixed with a simple blend of peas, carrots and green beans, and in the recipe Cherie. Address: http://zylanbrooks.co.cc/2011/01/17/sheperds-pie/ « These boots are made for walkin Trackbackno comment untill now […]

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[…] article: how bad is rice, really? paleo recipe of the day: shepard’s pie […]

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