• Joe Centineo

The Sunday Cookbook: Nightshade-Free Shepherd's Pie using Mashed Yuca

Mashed Yuca


  • 1 large Yuca, peeled

  • 3 cloves of garlic, minced

  • 1 tsp onion powder

  • 1 cup almond milk

  • 1 tablespoon avocado oil

  • Sea salt and pepper, for taste


  1. Bring a large pot of water to a boil.

  2. Add in your peeled Yuca. If it is too large to fit in the pot whole, cut the Yuca in half or into thirds.

  3. Boil the Yuca for 25 minutes. Check to see if it can be pierced easily with a fork. If not, boil for an additional 5 minutes.

  4. Drain the Yuca and let cool.

  5. Remove the stem that runs through the center of the Yuca.

  6. Cut the Yuca into chunks, and place into a food processor or powerful blender with all remaining ingredients.

  7. Blend on high until smooth and creamy.

Shepards Pie


  • 1 lb ground grass-fed beef or lamb

  • 1 medium onion, chopped

  • 4 carrots, finely diced

  • 1 can of pea

  • 1/2 cup of 100% grass-fed bone broth

  • 1 teaspoon beet powder

  • Olive oil

  • Sea salt and pepper, for taste


  1. Preheat oven to 400 degrees F.

  2. Set a large pan over medium heat. Add enough olive oil to coat the bottom of the pan, about 2 tablespoons.

  3. Add carrots and onions to the pan, and sautee until 3/4 done.

  4. Push the vegetables to the side of the pan, and add in your beef. Season with salt and pepper. As the beef cooks, chop it with a spatula to break it into smaller pieces.

  5. Once a quarter way done, combine the beef and vegetables together.

  6. Add in beef broth and beet powder, and let simmer for 10 minutes.

  7. Add in your peas and mix to combine.

  8. Transfer the meat and veggie mixture to an oven-safe casserole dish.

  9. Top the mixture with the mashed Yuca, and spread into an even layer.

  10. Using a fork, rough up the surface to create small peaks for extra browning and crisping.

  11. Bake for 30 minutes or until the top of the Yuca starts to become light brown.


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© 2018 by Amanda MacGregor. No animals were harmed in the making of this site since 2013.