It is Winter and cravings for hearty, cozy food are up, but often conflict with our January health goals.  This health-forward take on Shepard’s pie is a great way to satisfy that craving while staying on track.  

• The sweet potatoes are a great slow-absorbing resistant starch with no added fats.  This is exactly what we need for carbohydrates in peri/menopause.
• Ground bison is a lean alternative that offers all of the iron and protein power of beef with less saturated fat. 
• Pack the base of this recipe with any veggie combo you like or have on hand, but don’t skip the mushrooms!  They have a great mouth-feel while delivering excellent varieties of bacteria to your gut!

Ingredients:

1.5 lb Ground Bison

2 Medium Sweet Potatoes or Yams

1-2 Zucchini

8oz Mushrooms of choice

1/2 Sweet Onion

1 Tbsp Italian Seasoning

3 Tbsp Balsamic Vinegar

Olive Oil for sautéing veggies

Directions:

1. Preheat oven to 400 degrees.  
2. Peel and dice potatoes.  Place them in a steamer basket and steam until they are soft.
3. While potatoes are steaming, chop veggies.
4. Heat olive oil in a skillet.  Sauté veggies until they are soft.  Remove veggies from pan and set aside.  
5. Add ground bison to the skillet.  Brown bison, breaking the meat up with a spoon until it is cooked through.
6. Drain fat from bison.  Return veggies to the skillet.  Add balsamic vinegar and Italian seasoning to the pan containing the meat and veggies.  Heat through while mixing the seasonings into the mixture.
7. Add meat and veggie mixture to an 8×11 baking dish.
8. Place steamed potatoes into a blender and blend, or mash them with a potato masher. 
9. Spread mashed potatoes over the top of the meat mixture in the baking dish
10. Place the prepared dish into the oven.  Cook for 30-40 min, until bubbling at the bottom and browning at the edges of the potato layer.
11. Serve with salad.

To make this prep fast and efficient:

• Make the whole thing the day before, but save the baking for the night you plan to serve.
• Prep the potatoes in advance and have then mashed and ready to spread on top when you assemble the dish.
• An easy way to prep the potatoes: wash, puncture the skin, wrap in foil and bake at 400 for 45 min, or until they are soft.  Allow them to cool, peel the skin, and mash or blend.

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