A smarter take on comfort food! Lean turkey, lentils, and plenty of vegetables make a hearty, protein-packed filling, while a creamy potato and cauliflower mash keeps it light and veggie-filled.

Traditional recipe:

• Ground beef or lamb
• butter/cream heavy mashed potatoes

Healthier swaps:

• Use ½ extra-lean ground beef and ½ cooked lentils
• Add carrots and mushrooms to the filling
• Use half potato and half cauliflower for the mashed topping w/ olive oil instead of butter

Updated Recipe:

Ingredients:

• 1 small head cauliflower (about 1lb), cut into florets
• ~1lb white potatoes, peeled and cut into cubes
• 2 tbsp olive oil (divided)
• 1 yellow onion, diced
• 2 garlic cloves, minced
• ½ lb ground turkey
• 1.5 cup lentils, cooked
• 3 cups mushrooms, sliced
• 2 carrots, diced
• 2 stalks celery, diced
• 1 tbsp italian seasoning

Directions:

1. Preheat oven to 350F
2. Place the cauliflower and potatoes in a medium sized saucepan, cover with water and bring to a boil. Let boil until they are soft, about 15 minutes.
3. While the cauliflower is boiling, heat half of the olive oil in a large frying pan over medium heat. Add the onions and garlic, cook for 5 minutes or until onions are translucent.
4. Add the meat, and cook until browned.
5. Add the mushrooms, carrots, celery, and italian seasoning. Continue to cook until the meat is cooked through. Stir in cooked lentils and cook for an additional minute. Remove from heat.
6. Drain the cauliflower and potatoes, discard the cooking water. Return to the pot and add the other half of the olive oil. Mash well until the cauliflower and potatoes are a smooth consistency.
7. Transfer the meat mixture to a casserole or pie dish and distribute into an even layer. Top with the cauliflower and potato mash and spread evenly across the top.
8. Place in the over and bake for 20 minutes. Turn the oven to a low broil and broil for 10 minutes or until golden. Remove from the oven and serve. Enjoy!

Notes:

• Vegan and Vegetarian – Use cooked lentils instead of ground meat

Author: Sarah Wilding, BASc, MScFN
Sarah is a Registered Dietitian in Ontario with a passion for practical, real-life nutrition. She supports clients with easy meal planning, healthy weight loss, women’s health (including menopause and PCOS), digestive health, healthy aging, and chronic disease management such as diabetes, high blood pressure, and high cholesterol. Her approach is realistic, supportive, and focused on helping people feel their best, because as Michelle Obama says, “Success isn’t about how your life looks to others. It’s about how it feels to you.”