Healthy Sweet Potato Shepherd’s Pie (Technically Cottage Pie!)

This healthy shepherd’s pie (technically cottage pie!) uses ground beef, veggies, and a creamy sweet potato topping. Gluten-free & dairy-free friendly comfort food.

If you’re craving a warm, comforting meal that’s both nutrient-dense and family-approved, this Sweet Potato Shepherd’s Pie with ground beef and veggies is about to become a staple. It’s like shepherd’s pie meets a cozy fall casserole — but with a mineral-rich twist that supports hormone balance and energy.

This recipe is gluten-free and dairy-free friendly, making it perfect for anyone looking for a hearty, nourishing dinner without the heaviness of traditional casseroles.

💡 A quick note on naming: Traditionally, shepherd’s pie is made with lamb, while the beef version is technically called cottage pie. Since most people are more familiar with the term shepherd’s pie when it comes to beef, I’ve used that name here for easier recognition. But yes — if we’re being precise, this recipe is a cozy cottage pie with sweet potato topping.

🎥 Watch the Recipe in Action

I put together a quick reel walking you through this recipe step-by-step! Full disclosure: I filmed this during my period (hello, real life 👋), but that’s actually what makes this dish even more special — it’s loaded with nutrients that support your body during the menstrual phase.

Why This Recipe is Great for Your Menstrual Phase

If you’re into cycle syncing, you’ll love this:

• Sweet potatoes are rich in slow-digesting carbs and vitamin A, which can help support stable energy and replenish nutrients lost during menstruation.

• Beef and bone broth provide heme iron and zinc, helping to restore iron levels if you’re experiencing heavy bleeding.

• Coconut aminos + veggies bring in minerals and antioxidants to fight fatigue and support detox pathways.

When you’re on your period, your body craves grounding, nourishing meals — and this casserole checks every box.

Tips for Success

• Make ahead: Assemble the casserole up to 24 hours in advance, refrigerate, and bake when ready.

• Customize your veggies: Don’t be afraid to toss in mushrooms, corn, or zucchini for extra variety.

• Add protein variety: Swap ground beef for lamb or turkey depending on your taste (or hormone support needs).

Final Thoughts

This casserole is comfort food with purpose — warm, hearty, and designed to fuel your body through different phases of your cycle. Whether you’re deep into cycle syncing or just want a nutrient-dense dinner, it’s a dish worth bookmarking.

✨ If you try this recipe, make sure to tag me in your reel recreations so I can cheer you on in the kitchen!

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Sweet Potato Shepherd’s Pie

This healthy shepherd’s pie (technically cottage pie!) uses ground beef, veggies, and a creamy sweet potato topping. Gluten-free & dairy-free friendly comfort food.

Servings: 4-6 Prep: 10 MIN Cook time: 40 MIN

Ingredients

Filling

• 1 white onion, diced

• 2 carrots, peeled and diced

• 4 cloves garlic, minced

• 2 Tbsp tomato paste

• 1 lb ground beef

• ½ cup beef bone broth

• 4 Tbsp coconut aminos (or 2 Tbsp Worcestershire + 2 Tbsp coconut aminos for less sweetness)

• 1 Tbsp Italian seasoning

• 1 tsp paprika

• 1 tsp salt

• 1 tsp black pepper

• 1 Tbsp arrowroot flour + 1 Tbsp water (slurry)

• ½ cup frozen peas

• ½ cup frozen green beans (or other mixed veggies on hand)

Mashed Sweet Potato Topping

• 2 large sweet potatoes, peeled and cubed

• 2 Tbsp grass-fed butter, ghee, or coconut oil

• ¼ cup milk of choice (dairy-free if preferred)

• ½ tsp garlic powder

• ¼ tsp smoked paprika

• Salt and black pepper, to taste

• Optional: shredded cheese for topping

For Serving

• Fresh parsley, chopped

Directions

1. Prepare the Sweet Potatoes

   • Place peeled, cubed sweet potatoes in a large pot of salted water.

   • Bring to a boil and cook 12–15 minutes, until fork tender.

   • Drain, then mash with butter (or oil), milk, garlic powder, smoked paprika, salt, and pepper. Set aside.

2. Cook the Filling

   • Preheat oven to 375°F.

   • In a 12-inch oven-safe skillet (cast iron works well), sauté the onion in a little oil for 3–5 minutes until softened.

   • Add ground beef, garlic, and carrots. Cook 5–6 minutes, breaking up the beef, until browned.

   • Stir in tomato paste, coconut aminos (or Worcestershire + coconut aminos), Italian seasoning, paprika, salt, and pepper. Cook 2–3 minutes to deepen flavor.

   • Add bone broth, slurry, peas, and green beans. Stir well and simmer 2–3 minutes until sauce thickens.

3. Assemble & Bake

   • Spread the mashed sweet potatoes evenly over the filling.

   • If using cheese, sprinkle on top.

   • Bake uncovered for 25 minutes, until lightly golden.

4. Serve

   • Garnish with fresh parsley and serve warm.

✨ Notes & Tips

• For a smoother topping, whip the sweet potatoes with a hand mixer.

• Swap in ground turkey or lamb for variety.

• Make ahead: Assemble the shepherd’s pie, cover, and refrigerate up to 24 hours. Bake as directed.

Strawberry Salmon Salad

Simple strawberry salmon salad requires less than six ingredients, your preferred salmon seasoning, and the option of homemade or store-bought dressing - perfect for effortless summer days!

I've been preparing this salad throughout the summer! Why? Because it's nutritious, rejuvenating, and incredibly simple to whip up. Everything can be ready in less than 30 minutes, making it an ideal choice for a quick weeknight dinner or for meal prepping for lunch.

TIPS ABOUT STRAWBERRY SALMON SALAD

• Simplicity is key! This recipe is all about keeping things easy. I personally opt for my beloved strawberry vinaigrette from the store, but you can also whip up a speedy honey vinaigrette dressing from my alternative strawberry salad recipe.

• This salad recipe is simple with just a few ingredients. If you feel like enhancing it, consider incorporating red onions, avocado, or substituting pepitas with pecans or almonds.

• In this salad recipe, salmon takes the spotlight due to its quick cooking time and the avoidance of heating up the oven on a hot summer day. To ensure quality and sustainability, opt for wild-caught Alaskan or Sockeye salmon.

• To transform this into a lunch meal prep, opt for glass containers when packing salads. This choice helps maintain freshness and prevents sogginess. I would also separate the ingredients like keep the salad undressed and dressing in a separate container and store the cooked salmon separately. (salmon refrigerate up to 3 days).

TO PREPARE THE EASIEST TOASTED HONEY PEPITAS

• Heat a skillet over medium-high heat without adding any oil.

• Spread pepitas in the skillet to form a single layer and shake occasionally.

• Continue shaking until they turn golden brown (4-5 minutes). Transfer the toasted pepitas to a bowl to cool, then add a pinch of salt and 1 tablespoon of honey.

• Stir until the seeds are well coated and set aside to cool.

Watch the video below to see how simple it is to prepare this salad!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Simple strawberry salmon salad requires less than six ingredients, your preferred salmon seasoning, and the option of homemade or store-bought dressing - perfect for effortless summer days!

SERVINGS: 4 | PREP TIME: 10 MIN | COOK TIME: 15 MIN

Ingredients

• 2 - 4 salmon filets

• 1-2 Tbsp go to salmon seasonings*

• 4-8 cups favorite salad greens (I used half arugula half mixed)

• 1 cup strawberries, hulled and sliced

• ¼ cup pepitas

• ¼ cup crumbled feta

• 1 tbsp honey

• ¼ cup strawberry balsamic vinaigrette*

• salt + pepper to taste

• fresh dill for garnish, optional

Directions

Prepare Toasted Honey Pepitas:

1) Heat a skillet over medium-high heat without adding any oil. Spread pepitas in the skillet to form a single layer and shake occasionally. Continue shaking until they turn golden brown (4-5 minutes). Transfer the toasted pepitas to a bowl to cool, then add a pinch of salt and 1 tablespoon of honey. Stir until the seeds are well coated and set aside to cool.

To prepare the salmon:

1) Season your salmon with your favorite seasonings (refer to the notes below for my recommendations). Heat oil in a skillet over medium-high heat until it is hot and shimmering. Cook the salmon without moving it, skin side up, until it turns golden and crisp, approx. 4 minutes. Gently flip the fillets and lower the heat to medium. Cook until it reaches your desired level of doneness, around 4-5 minutes. Finally, transfer the salmon to a platter to cool.

Preparing the salad:

1) Coat the salad greens in dressing in a large mixing bowl. Add the remaining ingredients like toasted pepitas, feta, strawberries, salt, and pepper. Top it off with a salmon filet and savor the dish!

Notes:

• Choose whatever greens you would like. I used arugula and mixed greens but you can also use spinach, butter lettuce, kale or romaine.

• When it comes to my salmon, I favor a classic garlic powder, smoked paprika, salt, pepper and splash lemon juice and chopped fresh dill over. If you need more guidance, there are many salmon or fish focus seasonings that you can use.

Gluten Free Walking Tacos

Healthy Walking Tacos: A Quick, Fun, and Customizable Meal

Have you ever tried a walking taco? It's the perfect meal for those who are short on time, love customization, and want to keep it healthy. This meal is perfect for quick lunches, lazy family dinners, or even game night!

When I was a child, my family would make tacos in individual-sized chip bags like Fritos or Doritos. This allowed us to choose our own toppings, while also eating right out of the bag, making it mess-free for our parents. It was a delightful experience!

HOW TO MAKE YOUR WALKING TACO

Assembling your walking taco is easy and fun! Just gather all your favorite taco toppings and go from there. You can even choose healthy and gluten-free options!

grass-fed ground meat

shredded lettuce

fresh organic salsa

lactose free or organic raw shredded cheese

pickled onions (with addition of jalapeños) pg. 54 in cookbook

avocado lime crema pg. 45 in cookbook

Gluten-free chips that are made in premium avocado or coconut oil like Jackson’s chips.

Want more healthy and fun Mexican inspired recipes? Check out: Mexican eggs Benedict, Paleo Crunchwrap Supreme, and Mexican Harvest Turkey Chili.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Servings: 4 Prep: 10 MIN Cook time: 10 MIN

Ingredients

To make taco meat:

• 1 lb grassfed ground meat (beef, chicken, turkey)

• 1 packet of siete foods taco seasoning

• ⅓ cup water

Toppings:

• individual chip bags (favorites: Jackson’s Chips, Siete Foods, Barnana Plaintain chips)

• shredded lettuce

• diced tomatoes or salsa

• avocado

• lime wedges

• cilantro

• cheese or queso

• sour cream or greek yogurt

• pickled onions

• avocado lime crema

Instructions:

1. To a skillet, add 1 Tbsp avocado oil over medium high heat. Add your ground meat to the skillet and break apart as it cooks. Mix in the seasonings and water once browned. Transfer the meat into a bowl and set aside until ready to assemble walking tacos.

2. Prepare the rest of the toppings of your choice!

3. When ready to assemble, take individual sized chip bags and roll down the tops. (You can also add chips to a bowl if you don’t have chip bags!) Fill the bags or bowl with taco meat and the rest of your desired toppings. Enjoy!

Creamy Tuscan Chicken

Creamy Tuscan Chicken - An easy and healthy weeknight staple dinner, you can’t believe it’s not from Olive Garden. 

If you are looking for a super simple weeknight recipe that is healthy, affordable, requires less than 10 ingredients to make, one skillet - all while appeasing every member in the household - then look no further! 

Creamy Tuscan Chicken recipe ticks all those boxes and so much more! 

Members from the Nourished Roots Meal Plan Membership could not believe how easy the recipe came together during our monthly meal prep virtual cooking class calls. 

Comments like: “should have doubled the recipe because my family is requesting leftovers” and “our family is not dairy free but we could have sworn there was dairy in this recipe - how is it so creamy!?”

If you would like more creamy non-dairy based recipes, check these out: creamy coconut lime chicken thighs, pesto chicken salad with pickled grapes and arugula, lamb stew squash bowl, cauliflower alfredo sauce, creamy tomato pesto soup, and spicy Thai tofu with crispy coconut spaghetti squash noodles.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Creamy Tuscan Chicken - An easy and healthy weeknight staple dinner, you can’t believe it’s not from Olive Garden. 

Servings: 6 | Prep Time: 15 MIN | Cook Time: 30 MIN

Ingredients

• 4 large chicken breasts

• 1 Tbsp avocado oil

• 1 Tbsp ghee (or butter, or avo oil)

• 1/2 medium onion

• 3 cloves garlic, minced

• 1 13.5 oz can coconut cream (or full-fat, unsweetened)

• 2 packed cups fresh spinach

• 1/2 cup sun-dried tomatoes

• 1 14 oz can quartered artichoke hearts

• fresh basil, garnish

Serve with roasted potatoes, cauliflower rice, zucchini noodles, or spaghetti squash

Directions

1. Liberally season both sides of each chicken breast with salt.

2. Heat avocado oil in a large skillet over medium-high heat. Once oil is hot and shimmering, place chicken breasts in a skillet. Cook 5 to 6 minutes per side, depending on thickness of chicken breast. Once chicken is browned and firm on both sides, transfer to a plate and set aside.

3. Clean any browned or burnt residue from the skillet, then return to heat. Lower heat to medium and add ghee (or butter or avocado oil). When the ghee is melted, add minced onion (the other half from the omelet recipe!) and garlic. Cook, stirring constantly, until fragrant – approximately 30 to 60 seconds.

4. Pour in coconut cream and stir well. Add spinach, sun-dried tomatoes, and artichoke hearts. Stir well, then allow sauce to simmer until well combined and slightly thickened, approximately 5 minutes.

5. Return chicken to skillet and turn 2 to 3 times, to coat in sauce. Serve warm with roasted potatoes, cauliflower rice, zucchini noodles, or spaghetti squash.

Lamb Stew Squash Bowl

Nourishing and hearty lamb stew squash bowl that can also be served with a side of rice. 

Lamb stew squash bowl has got to be the epitome of winter comfort. There is nothing like spending an hour or two in the kitchen creating a comfort dish and sharing it with your loved ones. Especially when you are using seasonal ingredients that are not only nourishing for the body, but for the soul. 

For this recipe, I used kabocha squash as they are the perfect “bowl” size for this dish but you can also use: pumpkin, acorn, butternut, delicata, or even zucchini. Random thought but if you have a large family or fun gathering, using a large pumpkin for this dish would definitely be the star on the table as well as a crowd pleaser! 

Squash not accessible or not keen on squash? Feel free to prepare a side of rice, quinoa or roasted sweet potatoes to go with the stew! 

Now that we are on the stew topic, I could literally drink this smooth, creamy flavor bomb of a stew just on its own! I’m telling you, there is nothing like roasting your veggies prior to blending into a cream sauce. Just saying! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Nourishing and hearty lamb stew squash bowl that can also be served with a side of rice. 

Servings: 4-6 | Prep Time: 20 min | Cook Time: 1 hour

Ingredients

• 1 lb ground lamb or meat of choice

• 2 small kabocha squash or squash / pumpkin of choice

• 1 8 oz container baby bella mushrooms, sliced

• 2 cups kale or collard greens, shredded

• 1 can coconut milk, unsweetened

• 1 onion

• 2 large tomatoes

• 6 cloves garlic

• 1 .5 oz organic fresh basil (small container)

• 1 Tbsp favorite go-to seasoning

• 1-2 Tbsp grass-fed butter

• Kosher salt and pepper

Directions 

1. Preheat the oven to 400 degrees. 

2. Clean out both squash and line the inside and lid with butter, set aside. 

3. Slice tomatoes and onion in half, and place on a cookie sheet with crushed cloves of garlic. Drizzle oil and kosher salt and cook in the oven for 25 minutes. 

4. While the tomato mixture is cooking, crumble ground meat in a large skillet over medium heat. Add the seasoning and saute until the lamb meat is fully cooked. Set aside but keep rendered fat in the skillet. 

5. After the roasted veggies have cooled down, remove the outer skin from the onion and transfer everything to a blender. Add in the coconut milk and basil and blend until smooth. Taste test and add additional salt if needed. 

6. Add mushrooms and kale to the skillet with reserved lamb fat and set over medium heat. Saute for about 5 minutes and pour in the blended cream mixture and cooked lamb meat. Remove from heat and transfer the mixture into your buttered squashes.

7. Place filled squash bowls on a cookie sheet with the lids on top and cook in the oven for 25 minutes. 

8. At this time, if you have leftover lamb stew, feel free to make a side of steamed rice. 

9. Remove from the oven and garnish with basil chiffonade and enjoy! Don’t forget to scrape the inside of your squash as you eat!