coconut oil

Banting Food Trial – Spicy Cottage Pie


It was delicious. There was no photograph but I aim to make it again and take a pic. Easy recipe really. Just make your favourite mince (ground beef) filling and top it with cauliflower mash. I got the mash out of the Real Meal Revolution cookbook and made it with cream instead of milk. My guests loved it and scraped the dish clean at the end! Not a smidgeon left.


Here’s my version:

Spicy Cottage Pie with Cauliflower Mash


2 Tbs Coconut Oil

800g to 1 Kg beef mince

1 onion chopped fine

3 garlic cloves minced

2 carrots diced

2 celery sticks diced

2 cups of vegetable or beef stock

2 Tbs Tomato Paste

2 Tbs of your favourite curry powder (I make my own with coriander, cumin, cardamom, cinnamon, cayenne and turmeric)




Heat the oil in a pot. (Please don’t use aluminium as it is hazardous for your health.)

Brown the onion and garlic for a few minutes, then add celery and carrot for 5 minutes. Remove to a bowl.

Add meat in batches so as not to steam the meat. Take each batch out when browned and add to the bowl.

When all the meat is browned, put it all back in the pot and add the stock, tomato paste and your chosen spices. Put the lid on the pot and turn it down to a simmer and leave for about 30 minutes.

Open it up and check the seasoning, adding salt and pepper as desired.

Leave the pot open and reduce the liquid until it reaches the desired consistency.


Cauli Mash (I used the recipe from the Real Meal Revolution and twisted it just a little:)


One head of cauliflower broken into florets

300 ml milk (I used cream)

100 g butter

salt and pepper to taste

2 cups grated cheddar cheese

1 cup of dessicated coconut


Steam cauliflower until soft. Blend with wand blender or in a food processor. Add cream and butter and blend until smooth.


Put the meat mixture in an oven proof dish and cover with the Cauli-Mash. Top with a mixture of grated Cheddar Cheese and Coconut.

Bake in the oven at 180°C for half an hour or until the cheese is golden and bubbling.


Serve with a crisp garden fresh salad.


PS: Just a little note on the snack I had later. In the afternoon I made a strawberry coulis with xylitol which we had with Coconut Pancakes. There was a little coulis left over so I mixed it into some left over cream, only about a quarter cup. It was a most satisfying taste delight. Another way to get the fats in! What a treat:)


Rocking with the Revolution!…


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