Karen’s Irish Shepherd’s Pie

1.5 pounds ground grass fed beef

1 medium organic red onion diced finely

½ organic red bell pepper diced finely

½ to ¾ cup organic chopped carrots

½ to ¾ cups organic peas

½ cup organic green beans or peas

½ cup finely diced organic zucchini (optional)


4 to 5 medium size organic Yukon Gold potatoes

3 to 4 medium size organic Garnet Yams

**Can also use mashed cauliflower, mashed potatoes/cauliflower, or mashed butternut squash/potatoes.


Peel potatoes, cut into small pieces and boil until tender

Drain, and mash with ½ tsp salt and 1 TBSP butter


Cut sweet potatoes into pieces with skin on and bring to a boil until tender. Drain water, remove skin. Mash and add ½ tsp salt and 1 TBSP butter

** you can whip potatoes with hand mixer


Stir the potatoes and sweet potatoes together (do not beat them together)


4 to 5 cloves fresh minced garlic

1 TBSP butter

2 TBSP tomato paste

1 cup beef broth

1 tBSP cornstarch or arrowroot starch (make a roux in ½ cup water)

1 TBSP thyme

1 Tsp Sea salt

½ tsp fresh ground pepper

1.5 tsp fresh parsley


Saute onions and carrots with 1 tbsp butter and minced garlic. Add ground beef, other vegetables, seasonings. Cook thoughly (drain fat off is optional). I prefer to keep the fat in the mixture. Add broth and stir. Stir the roux to mixture.


Put beef and vegetables into a large baking stoneware or porcelain baking dish.

Spoon Potato Mixture on top. Drag a fork over the potato mixture


Bake in oven At 375 deg. for 30 minutes, until the mixture is bubbling and potatoes are brown.


Shortcuts: You can use frozen mixed vegetables or buy prechopped veggies like sweet potatoes, butternut squash and cauliflower.



Karen Redmond received her undergraduate degree from Michigan State University and a Masters Degree of Science in Health and Fitness Promotion from Marymount University. She has been working in the health and fitness field for 20 years. She is a Master CHEK Practitioner and Holistic Health and Lifestyle Coach. Currently she is studying with Guy Voyer, D.O. studying Osteopathy in the Soma Training and Soma Therapy and ELDOA Programs. Karen is the owner of North Shore Smart Bodies located in Northbrook, Illinois. Specializing in corrective exercise, holistic lifestyle and nutrition coaching, she sees a wide range of clients including those with orthopedic injuries and back pain. Karen enjoys working with runners and endurance athletes of all levels and all distances. She does blood lactate threshold testing, gait analysis and a musculoskeletal evaluation on all clients. Karen then develops a customized program with myofascial stretching, ELDOAS, stability and strength training. She also works with pre/post natal clients, golfers and other athletes. Karen is a competitive runner and enjoys racing distances from 5k to half marathons.

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