The Brightside - Shepherd’s Pie with Sweet Potato & Veggie Topping
In our latest Brightside, Shelley @shelleymckenzie_naturopath shares a nourishing twist on shepherd’s pie—designed with postpartum recovery in mind.
Slow-cooked for easy digestion, this hearty comfort meal supports a tired, healing body when it needs it most.
Shepherd’s Pie with Sweet Potato
& Veggie Topping
Ingredients:
For the filling:
1 tbsp olive oil
1 onion, finely chopped
3–4 thyme sprigs
2 carrots, grated
1 zucchini, grated
1 broccoli floret, diced small
1 cup frozen peas
500g lamb or beef mince
2 cups beef bone broth
2 tbsp plain flour (use buckwheat flour for a gluten-free option)
3 tbsp tomato purée
1 tsp beef liver powder (optional)
For the topping:
900g sweet potatoes, peeled and cut into chunks
2 tbsp butter (or olive oil if preferred)
½ cup grated cheese (cheddar or tasty cheese works well)
Method:
1. Prepare the sweet potato topping:
- Place sweet potato chunks in a large pot and cover with cold water.
- Bring to a boil, then reduce heat and simmer for 15–20 minutes, or until tender.
- Drain and mash with butter or olive oil until smooth. Set aside.
2. Cook the filling:
- While the sweet potatoes cook, heat olive oil in a large frying pan over medium heat.
- Add onion and thyme sprigs and sauté for 5 minutes until the onion softens.
- Stir in the grated carrots, zucchini, and broccoli, and cook for another 3–4 minutes until slightly softened.
- Add the mince and cook until browned, breaking it up with a wooden spoon.
- Sprinkle in the flour and stir through for 1 minute.
- Add tomato purée, beef liver powder (if using), and pour in the bone broth.
- Stir well and bring to a gentle simmer. Cook for 10–15 minutes, or until the mixture has thickened slightly.
- Stir in the frozen peas and cook for another 2 minutes.
- Remove thyme sprigs. Season to taste.
3. Assemble the pie:
- Preheat oven to 190°C (170°C fan) or 375°F.
- Spoon the filling into a large baking dish.
- Top evenly with the mashed sweet potato. Sprinkle grated cheese over the top.
4. Bake:
- Bake for 20–25 minutes, or until the top is golden and bubbling.
5. Serve:
Serve warm, ideally with a side of sautéed greens or a fresh salad.
Why This Recipe is Perfect for Postpartum Mamas
This shepherd’s pie isn’t just a hearty comfort meal — it’s been thoughtfully designed with the postpartum body in mind. Here’s why it’s a nourishing go-to for new mums: Post-birth, digestion can be a little sluggish due to hormonal shifts, fatigue, and the body’s focus on healing. This recipe is cooked slowly and gently, which helps break down the fibres in both meat and vegetables.
That means it’s easier on the gut—exactly what a tired, healing body needs.
Beef liver powder (optional but powerful)
If you include the beef liver powder, you're adding a nutritional powerhouse in just a teaspoon.
Liver is rich in:
- Iron (especially important to replenish after birth or blood loss)
- Vitamin A (crucial for tissue repair and immune function)
- B vitamins, including B12 for energy and mood support
- Choline, which is vital for brain health—for both mama and baby (especially if breastfeeding)
Just a small amount delivers a big punch without impacting the taste.
Bone broth for gut healing and joint support
Bone broth is rich in collagen, glycine, and glutamine, which support:
- Tissue repair (think uterine healing, perineum recovery, and stretch marks)
- Gut lining integrity (important after pregnancy or antibiotic use)
- Joint support, especially helpful after the physical demands of pregnancy and labour
Plus, bone broth adds a rich, umami depth to the pie while hydrating and nourishing from within. Vegetable-loaded for micronutrient support. With grated carrots, zucchini, broccoli, peas, and sweet potato, this dish delivers a rainbow of:
- Antioxidants for cellular repair
- Fibre to support digestion and healthy elimination
- Slow-release carbs to keep your energy steady — essential for broken sleep cycles
Comforting and satisfying
The cheesy sweet potato mash on top adds creaminess and flavour, while also providing vitamin C, beta-carotene, and potassium. It’s comforting, grounding, and absolutely delicious — perfect for when you're running on low sleep and high emotions.
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Shelley McKenzie
BHSc, AdvDip
