RECIPES for the WEEK 4/ 18 Sheila's Have a great SCdiet week-end

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Sheila's Shepherd Pie:1 lb lean ground beef1 tsp salt (optional)2-2.5 C cauliflower (steamed until soft and then mashed)1/4 C butter, dripped yogurt cheese (goat, cow or nut), coconut oil or ghee1-2 cloves garlic, minced (optional)4 C legal veggies, diced (carrots, peas, zucchini, string beans etc.)1 C SCD beef gravy (recipe below)1. Preheat oven to 375F. Brown meat in a large skillet. Add sat if desired. If necessary drain fat.2. Mix the mashed cauliflower with the butter (dripped yogurt cheese, coconut oil or ghee) and the minced garlic. Set aside.3. For the veggies peel and dice about 1.5 C carrots, add 1.5 C fresh or frozen peas. Add this and the gravy to the ground beef and simmer for 5 minutes. Turn off heat and add 1 C peeled diced zucchini. Mix well. Another option is to add some green or yellow string beans to add lots of

colour to the mix. If you can find legal frozen veggies you can use 4 cups of frozen veggies instead of fresh.4. Pour the meat-veggie mixture into a 9 inch square baking dish. Spread evenly across the bottom of the dish.5. Top with the cauliflower mixture. Spread across the top.6. Bake for 20-25 minutes until heated through.Option 1:Add 1 C grated/shredded cheddar cheese (goat or cow), divided (Note: do not use commercial pregrated cheese as they have illegal free flow agents added.)At step 2 Grate/shred the cheese and add 1/2 cup grated/shredded cheese to the cauliflower mixture and mix well. At step 5 after spreading the cauliflower on top of the ground beef, sprinkle with the remaining 1/2 C of grated/shredded cheeseSheila Trenholm sheilat@... Sheila's Beef Broth *These amounts are approximate2 lbs

of beef bones (fresh or collected from roasts)With a slow cooker:1. Put bones in slow cooker and cover the bones with water, Put in crock pot / slow cooker and cook at least 10 hours. I sometimes cook them overnight and then through the next day - up to about 24 hours. 2. Take the pot out of the slow cooker. 3. Remove the bones and strain the broth through a colander. If you want a clearer broth strain through cheesecloth. Without a slow cooker. 1. Take the largest pot you have or a roaster/roasting pan and put the bones in and fill with water. With a roaster you can put it in the oven and leave on low heat (about 250F) all day long. With a pot you can bring the water to a boil and then reduce it to a low simmer on the stove. Check periodically and add extra water as necessary. Go to step 3 above.I like to make broth in a large quantity. I then divide it into 2 cup

portions and freeze them in small containers or freezer bags.Sheila Trenholmsheilat@... Sheila's Groovy Gravy 2 cups of broth1 onion 1. Simmer a onion in water until soft. (Or you can roast a number of peeled whole onions along with chicken or beef and then stick them in the freezer separately to use when you want to make fresh gravy.) 2. Remove onion from water. Put the onion in a blender or food processor with a metal blade. Add just enough of the broth so that the blades will blend until smooth. Add the remainder of the broth and heat until thickened.Sheila Trenholm sheilat@...

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