Makes 1 large 11 by 13 and 1 small 8×8 inch casserole dishes. I make extra and then cool overnight, cut into serving size pieces and freeze on a cookie sheet to have individual servings or just freeze in casserole dish
Make whipped mashed potatoes. I use the large dutch oven pot almost 3/4 full of potatoes – I often cook a couple of sweet potatoes in the microwave til soft and add. ( could also be just sweet potatoes)
When the cooked potatoes are quite soft, drain but keep all of potato water. Whip or mash potatoes with:
3 T butter
2 T or more of potato water
1/4 c canned coconut milk
a little salt and pepper
1/4 t garlic powder (optional)
1 T MCT oil(optional)
Next part -beef mixture
1 T avocado oil
2lb ground beef
1 large onion finely chopped
3 carrots, finely chopped
4 cloves garlic minced
1 t thyme
1 T dried sage
chopped jalapeno pepper of hot sauce (optional)
Brown meat in large skillet til cooked and add rest of ingredients cook another 3 min.
Then add: 1c frozen corn
1 can drained black beans (save liquid)
1 c peas(optional)
For the sauce part mix together:
1 beef bouillon cube dissolved into 1 1/2 c of potato water (reheat if necessary)
black bean liquid
2 T soy sauce
3T tomato paste or healthy ketchup
2 T cornstarch mixed into 1/4 c cold water
1 T dried parsley
a little salt and pepper
Mix together well, stir into meat mixture and heat til mixture is hot and thickens.
Place meat mixture in bottom of a large casserole
Spread potatoes on top
Bake at 375 F til it is hot and potatoes are golden about 20 min.
Note:
Freezes really well – often make more than recipe above.
I add blobs of pureed butternut squash to meat mixture just to improve nutrition