Day 7: Bodybuilder’s Shepherd Pie

Remember my approach is based on a 6 day strategy. On day 7 “anything goes”. I usually do something different. Sometimes, but not often, it may not be as healthy as during the week. We might even have red meat barbecued! This weekend I head 2 heads of cauliflower staring at me. Thank goodness for Graeme Thomas.

Graeme Thomas is a personal trainer and then some. In his post he was trying to coax bodybuilders to eat more veggies. Why not replace the potatoes in Shepherd Pie with cauliflower? How about using cottage cheese and beans? Makes sense to me.

I made some modifications to his original recipe which can be viewed at:

Here’s my version


6 cups              water
7 cups              florets from 1 head of cauliflower
¾ cup               carrots, diced
½ cup               frozen corn
1 cup                cooked red kidney or black beans (optional)
1 lb                    lean ground beef
2 cups              mushrooms, sliced
1                        large onion, chopped, about 1 cup
2                        large garlic cloves, minced
½ cup               celery, diced
1/8 tsp              nutmeg
1 cup               cottage cheese
To taste           salt, pepper, chili powder


Pre-heat oven to 350 degrees.

Add 6 cups water to a large pot and bring to a boil.
Add cauliflower florets to the boiling water and cook until soft, 5-10 minutes.
Drain, remove cauliflower and set aside.

Steam carrots and frozen corn until soft.

Thoroughly rinse beans, if canned, in a strainer until water runs clear.

Brown ground beef in a large skillet.
When no longer pink drain fat off, remove beef and set aside.
Add mushroom, onion, garlic and celery to skillet and cook until onions are translucent.
Add beans, ground beef and nutmeg to vegetable mixture.
Cook another 2 minutes.

Season with salt/pepper/chili powder or other seasonings as desired.

Add cauliflower and cottage cheese to a large pot and mash well.

Spread meat mixture evenly in a 9 x 9 pan.
Spread carrots and corn in a second layer.
Spread cauliflower mixture on top.

Bake at 350 degrees for 25-30 minutes.

Makes 6-8 servings.


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