Tag: Cauliflower

Mushroompride

Blueberry Halibut with Feta Spinach Cauliflower Mash – Delishar

I love Halibut. I love the delicious firm and meaty texture of this lovely white fish known as the largest flatfish in the ocean. Due to the firmness of the flesh, it can withstand a more robust cooking just be careful not to overcook, or it’ll dry out.  I like searing the fish with very little seasoning as I feel that by doing so, it accentuates the natural flavour of the fish. And searing the fish helps to keep the flesh moist. There is nothing worse than to mask the delicious taste of quality seafood with tons of spices. 

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I got my supply of Alaskan Halibut from The Alaska Guys (TAG). I’ve collaborated with them for a while now, and they have never failed to supply me with the best quality Alaskan seafood. I’ve learnt a lot about Alaskan seafood and the fishery industry from Kevin, the founder or TAG. I’ve found out that Atlantic halibut is classified as endangered species, while halibut around Greenland is considered threatened. However, the Halibut from TAG are sustainable line-caught Pacific halibut. I found that interesting as I had no idea that there are such differences, and of course I want to support sustainable seafood.

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I also found out that the ‘halibut’ we get from out local markets here are usually turbots. Turbot is also a flatfish similar to halibut, but it isn’t halibut. Turbots are smaller, wider, kind of rounder in appearance. While Halibuts are bigger fish, and longer with a white bottom side. That made me feel slightly cheated. I mean, I don’t want to be playing for a good glass of wine, only to be served grape juice cause it kind of looks alike. Well, not that bad but you get the gist. 

Anyway, back to this delicious meal I made. The husband claimed that this meal topped all the other meals and is now on his top 10 favourite list. He loved the texture of the fish, with a slightly crisped up golden crust, and moist lovely flesh that flakes off piece by piece. The blueberry sauce was a suggestion from Kevin. He said that his mom used to make a blueberry sauce to serve atop fish, and asked if I can recreate it.

The sauce was absolutely delicious! It paired nicely with some chicken breast the next day too! The husband and I loved it so much. The husband also commented that this was the best cauliflower mash recipe I’ve made. All in all this meal was a very satisfying low-carb meal that I will be making again sometime soon. 

Halibut with blueberry sauce process

Pan-Seared Halibut with Fresh Blueberry Sauce

Delishar

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Fresh Blueberry Sauce

  • 1 Cup fresh blueberries + 2 tbsp fresh blueberries
  • 1 tbsp brown sugar
  • 1 tsp lemon juice
  • 1-2 sprigs thyme

Pan Seared Halibut

  • 4 fillet of Halibut about 200g each
  • 1 tsp paprika
  • Salt and pepper to taste
  • 2 tbsp olive oil

  • Pat dry Halibut fillets, and season both sides with paprika, salt and pepper.

  • Start cooking the sauce.

  • Place 1 cup fresh blueberries in saucepan together with sugar, lemon juice, and thyme.

  • Simmer for 3 minutes, and then add the remaining 2 tbsp of blueberries.

  • Allow to simmer for another 1-2 minutes until syrupy.

  • Remove from heat and set aside.

  • Heat a frying pan on medium high, and add oil.

  • When oil is shimmering, sear fish presentation side down.

  • Do not touch or flip it for 3-4 minutes to get a nice golden sear.

  • Flip and allow to cook for another 2 minutes or until done.

  • Serve with sauce over fish.

Spinach and Feta Mashed Cauliflower

Delishar

Serves 4-6

  • 1 medium head cauliflower cut into small florets
  • 2 tablespoons butter
  • 1/4 cup cream cheese
  • 1 cup cooked fresh spinach squeezed of excess liquid and coarsely chopped
  • 1/2 cup feta crumbled
  • 2 tbsp chopped spring onions
  • 1 tbsp chopped cilantro
  • Milk to taste
  • Salt and pepper to taste

  • Steam cauliflower until fork tender, about 10 minutes.

  • Mash the cauliflower with a food processor along with butter and cream cheese.

  • Add enough milk to bring the mashed cauliflower to the desired consistency.

  • Mix in spinach, feta, cilantro, and green onion.

  • Season with salt and pepper to taste.

Get the pre portioned cook kit for this amazing dish and
cook it in your own kitchen! Order Now

Halibut with blueberry sauce 6

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Cauliflower Fried ‘Rice’ – Delishar

After all the festive feasting, it’s time for us to lose the carbs that are clinging on to dear life around our belly.  Using this cauliflower ‘rice’ method, I was successful in tricking the kids into eating cauliflower. Which for some weird reason, they do not like. They seem to think it’s a defected broccoli, and it’s just not right to eat. 

While we were having dinner at the dining table as a family, I asked if they knew what they were having. Excitedly, the girls exclaimed, “Fried rice! Mmmm I like fried rice! It’s very yummy, mummy!”. The husband looked at me with a puzzled face thinking I’ve gone crazy asking him such a silly question. He said, “Isn’t it fried rice? Or has it got some magic?” so I whispered to him that it’s actually cauliflower. His respond was, “Wow! Smart move.” knowing that the girls doesn’t like cauliflower, he kept the secret.

Cauliflower is one of those vegetables that is very often under-appreciated. Perhaps it’s because it’s not green? In actual fact, cauliflower has an abundance of health benefits. It contains sulforaphane which has been shown to slow tumour growth and fight cancer. It is rich in vitamin and minerals, especially Vit-C. Good source of Vit B which is good for the brain. Cauliflower is also an anti-inflammatory, and contains antioxidants that’s great for detox. It is also heart healthy and is an important source of dietary fiber for digestive health. It is listed as one of the world’s healthiest food. So if you are looking for an alternative low-carb source of food, cauliflower may be your best bet. 🙂

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Califlower Fried ‘Rice’

Delishar

  • 650 g Cauliflower cut into florets
  • 2 eggs lightly beaten
  • 1 cup mixed frozen vegetables
  • 2-3 tbsp soy sauce
  • Salt & black pepper to taste
  • 1-2 tbsp cooking oil
  • 2-3 tbsp chopped spring onions.

  • Place cauliflower florets in food processor, process until you get fine rice-like pieces.

  • Alternatively, you can grate a head of cauliflower to get cauliflower ‘rice’.

  • Heat wok on medium high heat, add oil.

  • Add cauliflower ‘rice’ and stir-fry for 5 minutes.

  • Add frozen mixed vegetables and stir-fry until heated through.

  • Season with soy sauce, salt & pepper.

  • Create a crater in the middle of the cauliflower rice, and pour in eggs.

  • Scramble until almost set but still wet.

  • Toss with cauliflower ‘rice’ to coat.

  • Remove from heat, and stir in chopped spring onions.

Cauliflower fried rice 1

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Loaded Cauliflower Mash – Delishar

I never use to like cauliflower before I started cooking for the family. I always though that it was an inferior cousin of the nutrient rich gorgeous green broccoli. Putting them beside each other, the cauliflower kind of pale in comparison in the visual appeal department. But after starting to learn more about cooking and ingredients, I found out that I could not be more wrong!

The dear cauliflower loaded with fantastic health benefits. For starters, it is packed full of vitamin C. Cauliflower is in the family of cruciferous vegetables. It is recommended to include cruciferous vegetables in our diet 3 times a week. Some of the health benefits of consuming cauliflower includes detox support, anti-inflammatory, anti-oxidant, cardiovascular support, and digestive support. 

What really bought me over is how extremely versatile this head of vegetable can be! It is often used to replace simple carbohydrates in our daily diet. Great for people who are on a low-carb diet or diabetic patients. I’ve used it to make pizza dough, Cauliflower Fried ‘Rice’, Feta Spinach Cauliflower Mash, Roasted Curry Cauli-Poppers, and Rosemary Cauliflower Mash. Each and every time I made something with cauliflower as a carb substitute, the family can hardly tell the difference, and will always leave the table with their plates emptied. That’s a double bonus for me. I know my girls are eating their ‘greens’ and I get a low-carb meal in so I don’t feel sluggish after dinner! 

Don’t forget to take part in the $100 Tangs Gift Card Giveaway!! Click on this link to go to the giveaway page.

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Loaded Cauliflower Mash

Delishar

  • 680 g cauliflower cut into florets
  • 4 pieces of bacon
  • 4 cloves garlic
  • 1/3 cup 75g sour cream
  • 1 tbsp butter
  • Salt & pepper to taste
  • 3 tbsp chopped spring onions
  • 1/4 cup shredded cheddar cheese

  • Place bacon on a tray and place in unheated oven.

  • Set temperature to 200C and cook for 20 minutes until bacon is crisp.

  • Alternatively, you can crisp up bacon in a pan on the stove top.

  • Crumble bacon and set aside.

  • Meanwhile, cook cauliflower and garlic in a pot of water until soften. (About 15 minutes)

  • Drain all the liquid from pot, and season cauliflower with salt and pepper.

  • Add sour cream, butter, and blend using a stick blender. If you don’t have one, you can put everything into a normal blender or food processor.

  • Blend until smooth, and mix in 2 tbsp of spring onion.

  • Transfer cauliflower mixture into a casserole or baking dish.

  • Sprinkle cheese and bacon on top.

  • Bake for about 3 minutes to melt cheese.

  • Garnish with remaining spring onions.

Adapted from Skinny Taste

Loaded Cauliflower Mash 1

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Mango Chicken on Cauliflower Egg Fried Rice – Delishar

The husband came home one day, rather excited to discuss a brilliant idea he had. 
Husband: “Do you know of the Whole30? I would like to go on it, would you do it with me? Please? I really need you.”
Me: “Hmmm, to be your personal cook I suppose? Let me do a little research and let you know.”

Next day, I went to the library to read up on this whole 30 program. I was intrigued, and checked out the book to go a little more in depth. After I’m sped through the first half of the book, I told the husband, “I’ll do it if you read this book too. Skip the recipes, just read what this program is really about and the rules that follows.” 

If we are doing this I need commitment. Why? This is going to be the toughest challenge that we will be embarking on. Basically, the rules are no sugar (real or refined), dairy, legumes, grains, alcohol (not even for cooking), carrageenan, MSG, or sulfites, and no baked goods, junk foods, or treats with “approved” ingredients. So in short, no soy sauce, pasta, rice etc. What do we eat then?!

After researching, I was pretty confident that I can make Whole30 compliant food using the approved food list, this is one such recipe. Made it as a test-run. It was so goooood, that we felt pretty confident diving into this program! So we agreed on a date, the Monday after my youngest daughter’s birthday party.

Why? Because we all wanted cake! Lol A little diversion. This is the bear cake I made for her. Quite proud of myself as it was my first time making a bear cake and with modeling chocolate too. I had a tiny sliver of cake that day to celebrate her birthday, and mark my sugar-free journey.

Focus. Whole30 in short eliminates food that causes allergies, addiction, or mess up our gut health. Thus, programming the body to reset itself, and slowly re-introduce food to find out how the body reacts to it. I’m hoping this will help with my daily sinus and hive problem. I’ll blog more about our Whole30 journey, and share the recipes that comes with it as well. For now, let’s just hope I can survive my mornings without my Kopi Kau (thick coffee with condensed milk). That hit of sugar in the morning is probably what has been keeping me from biting off people’s head. lol! 

Mango Chicken on Cauliflower Egg Fried Rice

Delishar

Chicken

  • 5 tbsp Tapioca flour
  • 400 g Chicken breast patted dry and cut into one-inch cubes
  • Salt & black pepper to taste
  • 3 tbsp Coconut oil

Mango Sauce

  • 4 tsp coconut oil divided
  • 1 tbsp ginger grated
  • 3 cloves garlic grated
  • 1 tsp ground cumin
  • 1/2 tsp chilli flakes optional
  • 1 1/2 cup 360ml mango juice (100% pure juice)
  • 1 tbsp coconut aminos*
  • 3 tsp tapioca flour

Cauliflower rice

  • 6 cups cauliflower cut into bite-sized pieces about 620g
  • 3 tsp coconut oil
  • 2 eggs lightly beaten
  • 1/4 cup spring onion chopped
  • 1 tbsp coconut aminos
  • salt and black pepper to taste

Baby Beans

  • 300 g baby beans ends removed
  • 2 tsp olive oil
  • Salt and black pepper to taste

Garnish

  • Chopped spring onions
  • Toasted black sesame seeds

Chicken

  • Place chicken, flour, salt & pepper into a ziplock bag. Seal and toss to coat chicken with seasoning and flour.

  • Heat pan on medium high heat, add oil.

  • Shake off excess flour, and pan fry chicken until golden on all sides. You may have to do this in batches.

  • Remove and set aside.

Mango Sauce

  • With the same pan, give it a wipe with kitchen towels.

  • Add oil and heat on medium heat, melt coconut oil.

  • Add in the ginger, garlic, chilli flakes, and cumin. Cook until fragrant, about 1 minute.

  • Add in the juice and coconut aminos.

  • Bring to boil at high heat.

  • Add 1 tbsp of sauce liquid to 1 tbsp of tapioca flour in a bowl, and whisk until smooth.

  • Pour mixture into sauce while stirring constantly, and cook for 2 minutes.

  • Reduce heat to medium low and simmer for 6-7 mins, stirring frequently, until the sauce reduces by about 1/4.

  • Remove from heat, and add in chicken.

  • Toss to coat.

Cauliflower rice

  • Process cauliflower in food processor until you get rice size pieces.

  • Heat wok on high heat, and add coconut oil.

  • Add cauliflower to stir fry for 6-8 minutes.

  • Create a well in the middle of the cauliflower and add in eggs.

  • Scramble until almost set, and toss together with cauliflower.

  • Season with coconut aminos, salt, and pepper.

  • Remove from heat, and toss in spring onions.

Baby Beans

  • Heat pan on medium high heat, and add oil.

  • Add beans to saute until desired done-ness.

  • Season with salt and black pepper half way through.

I made my own mango juice by pureeing a fresh mango and some water.
Coconut aminos is a whole30 compliant ‘soy’ sauce.
Adapted from LAMuscle

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Pineapple Cauliflower Fried ‘Rice’ (Whole 30, Paleo) – Delishar

Day 17 of Whole 30. Still, no tiger blood. Perhaps, I’m just one of those who will never get it. That would kind of suck, because I could really use that burst of energy. The husband’s energy level has been pretty low as well. He mentioned that he felt slightly light-headed when he was playing at the softball field over the weekend. This could be due to the body working extra hard to convert reserved fats in the body into energy rather than feeding off the refined sugar & simple carbs that a regular diet would have.

He also broke one rule and stepped on the scale on Sunday. I honestly don’t think that’s a make or break and have to restart the whole program. But he did tell me that he lost 4kg! His biggest fight is with his sugar dragon. I’m not sure if he would ever be able to slay that dragon. He snacks on a date and fruits whenever he feels the need for something sweet. Still better than him eating chocolate, or cake. Other than that, he has been really good about the diet. I’m very proud of him! 

One thing I miss most is Asian food. You know, rice with several dishes laid out on the table. I miss Thai food too, so I made this whole 30 variation of Thai Pineapple Fried Rice using cauliflower ‘rice’. I served it with a side of Thai Basil Beef Lettuce Wraps. It definitely satisfied my need for Asian food that night. 🙂 

I honestly can’t wait for the diet to be over so I can go get some blood work done to see if my body chemistry changed. Believe it or not, my cholesterol level is borderline high, and I suffer from hypo hypothyroidism too. I tried eating bland soupy food, mainly soy, vegetables, and fish for 2 weeks and re-took the test, but it was still borderline high. Attributed it to genetics. Everyone in my family has that problem. 

I’d be very surprised if I’m able to lose a couple of pounds with this diet given my under-active thyroid condition. My metabolism rate is pretty low, and I have been struggling with losing that extra 3-4kg to get to my ideal weight. During the re-introduction phase, I’ll get back to fitness routines as well which i’m sure will help burn the extra calories and help me feel better. 

Thai Pineapple Fried Cauli-rice

Delishar

  • 1 kg cauliflower cut into florets
  • 1/2 pineapple chunks
  • 12 large prawns peeled & cleaned
  • 2 eggs lightly beaten
  • 2 cloves garlic minced
  • 1/2 yellow onion diced
  • 1/2 cup shredded carrot
  • 1 cup diced french beans
  • 1/2 red pepper diced
  • 1 tsp turmeric powder
  • 1 tbsp coconut aminos or soy sauce if not whole30
  • 1 tbsp fish sauce
  • Salt & black pepper to taste
  • 3 tbsp coconut oil
  • Chopped spring onions to garnish
  • Sliced lime wedges to serve

  • Place cauliflower into food processor and process until you get rice like size.

  • Heat pan on medium high heat with 1 tbsp oil.

  • Season prawns with salt and black pepper.

  • Pan fry prawns until until cooked, about 1-2 minute each side.

  • Remove and set aside.

  • Add remaining 2 tbsp coconut oil into pan.

  • Stir-fry onions until soft and translucent, then add garlic to cook for 30 seconds.

  • Add french beans, carrot, and red pepper to cook for a minute.

  • Then add cauliflower rice.

  • Stir-fry for 4-5 minutes.

  • Season with turmeric powder, fish sauce, coconut aminos, black pepper, and salt to taste.

  • Create a well in the middle and pour in eggs.

  • Scramble until set and toss it together with cauli-rice.

  • Add pineapple chunks, and cooked prawns.

  • Add

  • Serve garnished with chopped spring onions, and a wedge of lime.

If you like my recipes, please like & follow my Facebook Page for more food related updates and new recipes. 

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Almond Crusted Halibut with Cauliflower Mash – Delishar

Day 26 of Whole 30: To be honest, I’m quite disappointed that that legendary tiger blood is not flowing through my body nor the husband’s. He is always telling me how tired he feels. I wonder if it’s because his body is actually burning fats and glucose from the food we eat rather than the sugar that we consume in our normal diet.

He did say that although he isn’t a bundle of energy, he feels like his body doesn’t crash like it used to (from the sugar and extra caffeine). He also feels more mellow and less anxious as compared to before Whole 30. Perhaps mellow Devo is a tired Devo? 

I think it’ll be helpful to compile a list of grocers that sells Whole 30 compliant products. Yeah, I’ll do just that when I reflect back on the program after day 30. This way it’ll make your planning easier if you want to go on the program. 🙂

Let’s talk about this recipe. I was a little lazy to pan-fry my fish, and I really didn’t want my kitchen to be greasy. So I chose to bake it instead. Usually, I would have coated the fish with crushed cornflakes. But since it isn’t whole 30 compliant, I had to think of an alternative. 

I open up my pantry, and my packet of almond meal was staring right at me. I grabbed it and proceeded to doctor it up with spices. Brush on some ghee on my wild caught Alaskan Halibut to help the topping adhere to the fish. Baked both the fish and asparagus together. While the oven does it’s magic, I worked on the cauliflower mash.  

The whole meal was really good! I liked the almond crust and meaty halibut best, while the husband and kids were all over the cauliflower mash. The husband asked if it was mash potatoes, he said he couldn’t tell the difference. The girls could not differential either, all they said was,”Mmmm! Mash potatoes!” and was shoveling spoonfuls in their darling little faces. 

Oh, I made a recipe video to show you have this meal was put together. I’m still learning how to shoot cooking videos, so any feedback and tips will be helpful. 🙂

Almond Crusted Halibut with Cauliflower Mash

Delishar

Almond crust

  • 1/2 cup 8 tbsp almond meal
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 1 tsp parsley flakes
  • Zest of 1 lemon

Halibut

  • 4 fillets of wild caught halibut I got mine from The Alaska Guys
  • 1 tbsp ghee
  • Salt and black pepper

Roasted asparagus

  • 500 g asparagus tough ends trimmed
  • 2 tbsp olive oil
  • Salt and black pepper

Cauliflower Mash

  • 1 kg cauliflower cut into florets
  • 3 cloves garlic
  • 1 tbsp ghee
  • Salt and black pepper

Almond Crusted Halibut

  • Preheat oven to 200C.

  • Mix together all the ingredients for almond crust.

  • Place fish on parchment paper, and brush the top with ghee.

  • Spoon 2 tbsp of almond topping on top of fish, and pat it to spread it across the top evenly.

  • Bake 10-12 minutes at 200C.

Roasted Asparagus

  • Place asparagus on baking tray, single layer.

  • Drizzle olive oil, then season with salt and pepper.

  • Shake pan to coat asparagus with oil and seasoning.

  • Bake for 18-20 minutes at 200C.

Cauliflower Mash

  • Bring a large pot of water to boil, and season with salt.

  • Add cauliflower and garlic.

  • Cover and cook for 12 – 15 minutes, until cauliflower is tender.

  • Drain well, and return to pot pan.

  • Add ghee, season with black pepper & more salt (if needed).

  • Using a stick/immersion blender, blend until smooth and creamy.

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Mushrooms & Spinach Cauliflower Risotto – Delishar

A while ago, I saw a recipe that uses cauliflower instead of arborio rice to make risotto. Not only is it healthier, it is also so much easier to make! No need to stand at the stove to stir and stir, no need to ladle in stock bit by bit, and no need to fuss about getting the rice to the perfect consistency. But you’d still end up with a delicious plate of ‘risotto’ and a low-carb one too! 

The only difference is that you will not get that creamy texture of risotto. Not with this recipe because it is vegan and whole30 compliant. I’m sure it can be achieved by subbing stock with heavy cream and grated parmesan cheese. That would make it more of a Keto meal, and a really yummy one too! 🙂 

Mushroom & Spinach Cauliflower Risotto

Delishar

  • 1 kg cauliflower processed into rice in food processor
  • 200 g Shimeji mushrooms separated
  • 200 g white button mushrooms sliced
  • 1/3 cup diced yellow onion
  • 3 cloves garlic
  • 120 g baby spinach
  • 1/2 cup vegetable stock
  • 4 sprigs of fresh thyme
  • 3 tbsp olive oil
  • Salt and black pepper
  • Fresh thyme leaves to garnish

  • Cut cauliflower into florets and process in food processor to get rice like grains.

  • Heat pan on medium heat and add 1 tbsp oil.

  • Saute onion until translucent.

  • Add another 2 tbsp olive oil and saute mushrooms until tender and browned.

  • Add garlic, thyme, and season with salt & pepper.

  • Cook for 30 seconds.

  • Then add the last tbsp of oil together with the cauliflower rice.

  • Cook for 3 minutes then add stock and season with salt and black pepper to taste.

  • Cook until stock is almost absorbed, then add spinach to cook until wilted.

  • Remove from heat and serve garnish with fresh thyme.

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Cottage Pie with Cauliflower Mash (Whole 30, Paleo) – Delishar

Mashed cauliflower as a topping instead of mashed potatoes significantly reduces the total amount of carbohydrates for this dish. It lightens up the normally rich and heavy meal without compromising the comforting aspect associated with it.  

That after dinner crash that we are all familiar with? It’s not going to hit you as hard as you are used to, I promise. It is probably weird to say, “I feel good about eating this pie!”. But with this recipe, you can actually say that and feel the same way as well! The same amount of comfort for half the calories! 

Do you know the difference between a cottage pie and shepherd’s pie? A shepherd’s pie is made with minced lamb/mutton, and a cottage pie is made with minced beef. However, the term has been used so interchangeably that cottage pie is now more widely known as shepherd’s pie. Either name, both are equally delicious. 

This recipe is absolutely whole 30 compliant and utterly delicious! Which means it is gluten-free, sugar-free, and grain-free. My girls couldn’t tell the difference between this and the regular cottage pie that I usually make. So forget the junky supermarket frozen pie dinners. Make individual portions of this and freeze this instead! 

Cottage Pie with Cauliflower Mash

delishar

Filling

  • 400 g ground beef
  • 2 tbsp olive oil
  • 1 yukon potato diced
  • 100 g french beans diced
  • 1/2 red pepper diced
  • 1 carrot diced
  • 1/2 med yellow onion diced
  • 2 ribs celery diced
  • 2 cloves garlic minced
  • 10 swiss mushrooms diced
  • 1-1/4 cup veg or chicken broth
  • 1 tbsp arrowroot/tapioca flour
  • 3 tbsp tomato paste
  • 1 tbsp Italian seasoning
  • Salt and black pepper to taste

Mash topping

  • 500 g cauliflower florets removed
  • 2 cloves garlic peeled
  • Salt and black pepper to taste

  • Preheat oven to 200C.

  • Bring a pot of salted water to boil, add cauliflower & garlic to cook for 12 minutes until fork tender.

  • Drain, then season with salt and black pepper.

  • With an immersion blender, blend cauliflower until smooth and creamy.

  • Heat oil in pan, and saute potatoes, onion, celery, carrot, and mushrooms until soften. About 8 minutes.

  • Then add minced garlic, meat, and Italian seasoning to cook until beef is brown.

  • Stir in tomato paste until combined.

  • Add arrowroot flour to chicken broth and whisk until combined.

  • Then slowly add to meat mixture, stirring consistently.

  • Allow to cook until thickened. Season with salt and black pepper.

  • Transfer filling to casserole dish, then top with cauliflower mash.

  • Bake for 30 minutes until bubbly.

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