Gluten, Dairy, and Nightshade Free Shephards Pie


  • 1 pound ground beef
  • 1 cup frozen peas and carrots
  • 1.5 cups beef broth
  • 2 tablespoons corn starch or gluten free all purpose flour
  • 1 small onion, diced

Nightshade Free "tomato" substitute Sauce

  • 1 can carrots with liquid
  • 5 slices of canned sliced beets
  • Balsamic Vinegar ( to taste, about 4-6 tablespoons)
  • 1 tablespoon thyme
  • 1 tablespoon ground garlic

Potato Topping


Since traditional white potatoes are nightshades I like to use white sweet potatoes. They are noticably sweeter tasting than a russet potato but they work very well with this dish.

  • 4 white sweet potatoes, boiled, salted, and mashed.

Preheat your oven to 375 degrees.

Saute the onion and then add the ground beef to brown. Sprinkle the ground beef with corn starch. Stir to coat well. 

While the onion and ground beef are browning make your nightshade free tomato sauce:

  • pour one can of canned carrots, with liquid, into a blender. Add about 5 slices of beets from a can of canned sliced beets. Add salt! Add 4 tablespoons of balsamic vinegar. Blend until pureed well. Add thyme and garlic and pulse a couple times. Add black pepper. Taste and adjust salt and balsamic vinegar if needed. This should smell and taste like tomato sauce. If it smells like dirt (beets) then you need to add about half can more canned carrots. It should have a bit more tart taste than expected with tomatoes. The tartness of the vinegars is subdued when heated.

Set your sauce aside.

Add beef broth a little at a time, stirring constantly, to your ground beef. This should thicken up quite quickly.

Add the frozen peas and carrots. Then add your "tomato" sauce.

Pour the ground beef and vegetables into a casserole dish. Top with your mashed potatoes. 

Bake in a preheated 375 degree oven for 30 minutes. You may want to hit it with the broiler to brown the top before removing.