Cottage Pie upgraded
This is a delicious upgraded version of that family classic that doesn't detract in anyway from everything that we all love about this dish. Instead It adds more of the good stuff. With the sweet potato topping we get more fibre, we get slower release carbohydrates and huge amounts of beta carotene - the plant source of vitamin A.
1 large red onion - finely chopped
2 cloves of garlic - finely chopped
400g beef mince
200ml of tomato passata
2 large sweet potatoes - peeled and diced
Salt & Pepper to taste
1) Saute the onion and garlic in little olive oil, and a good pinch of sea salt until softened.
2) Add the beef mince and keep cooking until browned.
3) Add the passata, mix well, and let simmer on a medium heat, stirring often, until the mixture turns a rich darker colour.
4) Whilst the mince is cooking, boil the sweet potatoes until soft.
5) Drain the sweet potatoes, then mash them into a smooth mash topping.
6) In a baking dish, transfer the mince mixture in first and smooth down with the back of a spoon. Then top with the sweet potato mash and press down. Make some grooves in the top with a fork. These will get a nice crisp crust.
7) Place in a hot oven for around 20 minutes until the potato topping is turning golden.
Red Onions - contain inulin, a potent prebiotic fibre that feed our gut bacteria and help them to grow and flourish.
Pasatta - tomatoes are a rich source of a carotenoid called lycopene. This has benefits for the cardiovascular system but is best known as something hat can help protect the prostate gland from benign prostatic hyperplasia when consumed regularly. Cooked tomatoes, such as this pasatta have higher concentrations of lycopene than fresh tomatoes.
Sweet Potatoes - these beauties have a much lower glycemic impact than the humble everyday spud (which are great too by the way!). This is because they have a higher fibre content. They are also packed to the hilt with beta carotene. This is what gives their vivid orange colour. This helps to protect our skin from oxidative damage.
Beef - so, if you do decide to eat meat, you do not need to be terrified of red meat if you are only having it once or twice a week. it is a very rich source of zinc, selenium, B12 and iron. I view it as like a supplement really. Once or twice a week as a nutritional boost and it is a great addition to a healthy diet.