Comfort Food

Something that I am trying to get away from is associating morality with food. There are no good foods or bad foods. It is all just food. Yes some food might make your body feel better or worse, but this is not a moral thing its a physical thing. So you ate a cookie? You are not a bad person. You do not need to punish yourself. Instead you maybe learn from it. Maybe you have a headache the next day, so you decide you don't want to eat that cookie again. Done. End of story. Food is feedback. So take that feedback and learn from it. Don't beat yourself up. 

I used to do the whole cheat day thing, but then I would just eat all the things and feel like crap and like I had to get back on track for the rest of the week, just to repeat the cycle. Now I try and be much more intuitive and make nutrient dense versions of foods I would have previously considered a 'cheat food'. 

I felt like I was losing my intuition and my ability to listen to what my body needed and wanted this holiday season. This is why I am doing a 21 dsd - so I can remind myself how to listen to my body. 

On topf of trusting myself I am really working on is chewing and actually taking my time to eat. It is waaaaay tooooo easy to put on some netflix show and swallow without even thinking. Not only is that bad for my digestion it does not give my body a chance to process what I am eating. The worst is eating while watching the Great British Bake Off. I feel like I eat faster when the contestants are rushing to finish their dishes. Mucho Bad. So my food goals are: slow down, and to trust myself.

In honour of not making food moral I have created a recipe for  a super nutrient dense version of a classic comfort food. I have amped it up with bone broth and TONS of hidden veggies. Is there really anything better than a cottage pie - or shepards pie if you prefer that name? Rich beef. Pops of sweet peas. Creamy mashed potatoes. YES, in fact there is, and it is here. This nutrient dense, veggie packed, gut healing version is even better than the OG.




  • 6 small white potaotes
  • 1/2 head of cauliflower
  • 2 tblsps coconut milk
  • 1 tbslp butter
  • 1 tblsp fat (ghee/butter/ duck fat)
  • 1 yellow onion
  • 1 shredded carrot
  • 1 shredded zucchini
  • 1 pound grass fed ground beef
  • 1 head of kale, de-stemmed and finally chopped 
  • 1/2 to 1 cup bone broth (depends on how much time you have, 1 cup will take more time to cook off, but will up the nutrients. 
  • 2 cups of sweet green peas (thawed if using frozen) 
  • 1 cup bbq sauce: 1 jar tomato sauce, 1 can tomato paste, 1/3 cup coconut aminos, 1/3 cup apple cider vinegar, 1 tblsp onion powder, 1 tblsp garlic flakes, 1 tblsp chili powder, 1/4 tsp chili flakes, 1/2 tsp paprika, 1/2 tsp of both salt and pepper 


  1. Preheat the oven to 400 degrees
  2. Peel and slice the potatoes, cover them in water in a pot and boil until they are soft
  3. Steam the cauliflower (you could add it to the potatoes for the last 5-7 mins to make it super easy) 
  4. While the cauli and potatoes are steaming make the BBQ sauce
    1. In a pot combine all the bbq sauce ingredients, whisk and bring to a boil then remove from the heat.
  5. Next prepare the veggies and meat
    1. melt the fat in a cast iron pan - add the onions
    2. Saute the onions till soft
    3. Add the shredded carrot and zucchini
    4. Saute for another 2 mins
    5. Add the beef and cook until browned
    6. Add the chopped kale and the bone broth
    7. Saute and stir often until the bone broth has cooked off
    8. Add in one cup of the bbq sauce and stir
    9. Turn the heat off
  6. Assemble (see instuctions below)
  1. Add the peas on top of the meat
  2. Mash the potatoes and cauli with the coconut milk and butter and spread on top of the peas
  3. Bake for about 25 mins until the sauce starts to bubble up on the edges and then broil for 2 mins to brown the top a little. 

Just try not to enjoy this retake on a warm, rich classic. No one will even know that the potatoes are hiding cauliflower and that the meat is hiding those shredded veggies. Score. 


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