Sweet Potato Cottage Pie with Asparagus [to share]

Calories: 715 kcal (or 387 kcal smaller portion)

Macros: 57g Protein, 86g Carb & 15g Fat

Total Dish: 1373 kcal, 114g Protein, 174g Carb & 29g Fat

DESCRIPTION:

As the colder weather and darker evenings set in, this is a welcomed warm cuddle of healthy goodness. Two words – Absolutely Delicious! A take on the traditional British classic, but with the extra hearty veggies, amping up the herbs & spices, and of course tuning it orange! The sweet rootier flavour of the Sweet Potato mash combined with the the perfectly balanced spice bomb is so moreish, without the typical carb crash. Throw in some Tenderstem Broccoli tips and chunky Carrots, as well as a side of Asparagus, and your gut, mouth and soul will be so so grateful. 😋

Serving Size: The portion photographed and mentioned above is half the baking dish. You get a fair amount of volume for 715 calories. For a smaller portion, consider having ¼ of the baking dish, which would save you  328 calories.

Sweet Potato Cottage Pie with Asparagus p2

TOTAL DISH INGREDIENTS:

  • Sweet Potato – 620g
  • 95% Lean Beef Mince – 500g (with fat drained)
  • Beef Gravy Granules (Free From) – 25g
  • Tenderstem Broccoli (Tips Only) – 50g
  • Diced Onions – 2x tablespoon
  • Carrots – 72g
  • Mushrooms – 150g
  • Garden Peas – 65g
  • Crushed Garlic (lazy) – 2x teaspoon
  • Cumin – ½ x teaspoon
  • Mixed Herbs – 1x teaspoon
  • Cloves – ½ x teaspoon
  • Cinnamon – 1x teaspoon
  • Paprika – 2x teaspoon
  • Garlic Salt – 1x teaspoon

Sweet Potato Cottage Pie with Asparagus p3

HEALTH BENEFITS:

  • Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to it’s high fibre content that slows the absorption of the carbs.
  • Grass-fed Beef is one of the most nutritious foods you can eat, and is a great source of protein, Creatine and Carnosine, both very supportive to having developing and maintaining a lean physique and brain function. It is loaded with vitamins, minerals, antioxidants and various other nutrients that can have profound effects on health, such as Niacin, B12, B6, Iron, Zinc and Selenium. Grass-fed beef is even more nutritious than grain-fed, containing plenty of heart healthy Omega-3s, the fatty acid CLA, along with more Vitamins A and E. 
  • Broccoli, Garlic, Asparagus & Onion are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
  • Broccoli brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium. 
  • Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
  • Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
  • White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
  • Asparagus contains folate, vitamins A, C, E and K, as well as chromium, a trace mineral that can enhance the transport of blood sugar into your cells.
  • Garden Peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.They are also rich in polyphenol antioxidants, which are likely responsible for many of their health benefits.
  • Paprika helps with indigestion, cardiovascular health, and circulation; is antibacterial and anti-inflammatory; and contains vitamins A, E, K, and C. Antioxidants include Vitamin A, Lutein and Zeaxanthin. However, some people do not process peppers that well – so good to carefully monitor gut response.
  • Cumin is high in iron, so it’s especially helpful for anemia when you consume it along with foods that are high in vitamin C. Cumin is widely used in India to aid in digestion, lower blood sugar levels and to help in cancer prevention
  • Cinnamon has antioxidant benefits combined with manganese, calcium, iron, vitamin k, making it a powerful spice that has been used medicinally around the world for thousands of years
  • Cloves contain significant amounts of an anti-inflammatory called eugenol which is associated with the prevention of toxicity from environmental pollutants, digestive tract cancers, and joint inflammation. Cloves contain a variety of flavonoids which further contribute to clove’s anti-inflammatory and antioxidant properties. Cloves are an excellent source of manganese, a very good source of vitamin K and dietary fiber, and a good source of iron, magnesium, and calcium.

Sweet Potato Cottage Pie with Asparagus p4


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