Shepherd’s Pie

Nothing is more old school than a meat pie, Shepherd’s Pie in all its lamb glory is the oldest and some might say best. There are still a decent amount of carbs and sugars though in the potatoes, carrots, green beans, onions, Worcestershire sauce & more to cause a spike and crash. In this case StayLo takes care of it easy as pie.

What we found most interesting in this study was the crash that came just 7oz of Shepherd’s Pie, we would have thought that the mix of proteins, fats & carbohydrates would have balanced that out but with just the addition of  one pill of StayLo there was no crash and peak reduction of 32% and this would work the same meal after meal since the simple temporary repeatable mechanism in which StayLo works doesn’t require entry into the blood stream.

Above you will see the red line which is the “Placebo” or 7oz of Shepherd’s Pie. After multiple hours of fasting to eliminate other blood sugar variables we had a healthy tester eat the sandwich and tracked it using an Abbott Freestyle Libre constant glucose monitor and True Metrix Diabetes Fingerstick Tests.

A few days later we repeated the test with the same individual this time giving them a pill of StayLo 15 minutes in advance before they ate the same food again then tracked and graphed the blue line labeled StayLo.

In the fight between the immortal Shepherd’s Pie & StayLo, StayLo capped the spike 32% below normal and completely eliminated the after meal blood sugar crash.

Shepherd’s Pie

Meat Filling

• 2 tablespoons olive oil
• 1 cup chopped yellow onion
• 1 lb. 90% lean ground lamb
• 2 teaspoons dried parsley leaves
• 1 teaspoon dried rosemary leaves
• 1 teaspoon dried thyme leaves
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 tablespoon Worcestershire sauce
• 2 garlic cloves -minced
• 2 tablespoons all purpose flour
• 2 tablespoons tomato paste
• 1 cup beef broth
• 1 cup roasted carrots (slice or spiralize and then roast at 350 degrees for 30 minutes)

Potato Topping

• 1 1/2 – 2 lb. russet potatoes -about 2 large potatoes peeled and cut into 1 inch cubes
• 8 tablespoons unsalted butter -1 stick
• 1/3 cup half & half
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/4 cup parmesan cheese

Instructions

Meat Filling

1. In a medium-high skillet add the oil and warm for 2 minutes. Add the onions. Cook 5 minutes, stirring occasionally.
2. Add the ground lamb to the skillet break it apart. Crush and add the parsley, rosemary, thyme, salt, and and pepper. Stir well. Cook for 6-8 minutes, until the meat is browned, stirring occasionally.
3. Add the garlic & Worcestershire sauce. Stir and cook for 1 minute.
4. Add the flour and tomato paste. Stir until merged and no clumps of tomato paste can be seen.
5. Add the broth and carrots. Bring the liquid to a boil then reduce to simmer. Simmer for 5 minutes, occasionally stirring.
6. Take the meat filling off the heat and preheat oven to 400 degrees F.

Potato Topping

1. Boil the potatoes in a large pot. Reduce to a simmer. Cook until potatoes are fork tender, 10-15 minutes.
2. Drain the potatoes and return them to the hot pot. Let the potatoes sit in the hot pot for 1 minute to evaporate any remaining liquid.
3. Add half & half, butter, garlic powder, salt, and pepper. Mash the potatoes until all the ingredients are unified.
4. Add the parmesan cheese to the potatoes. Stir togehter.

Assemble

1. Pour the meat mixture into a 9×9 (or 7×11) inch baking dish. Spread it out into an even layer. Spoon the mashed potatoes on top of the meat.
2. Bake at 400 F uncovered for 25-30 minutes. Cool for 15 minutes before serving or overnight and reheat to really condense the flavors.