Sweet Potato Cottage Pie

bantingdiet, wiightloss

Posted on May 27, 2014 by




Banting, oh my word, everywhere around me I spot the “banters”! Banting is the new dieting, like hipster is the new mainstream and pop-up is the new restaurant…… I like it a lot!

Banting was started by  William Banting, a formerly obese English undertaker  who lost a substantial amount of weight by cutting back on refined, easy to digest carbohydrates. He again learned this way of eating from a physician by the name of Dr. William Harvey. In short “banting is to limit your carbohydrate intake and make sure they are good carbs and increase your fat intake. So it is absolutely ok, to fry those eggs in butter, yum!

Which brings me to the humble sweet potato. Sweet Potato, they say is a better option in terms of  glycemic load. The two types of potato contain similar amounts of carbohydrates, but sweet potatoes contain more fiber than white potatoes. So for those of you who thought sweet potato is a better option when it comes to banting recipes, watch out. If you are trying to loose weight, use it sparingly! So it is a case of you say potato and I say potatho, I think the secret lies in the cooking methods. Maybe the myth regarding the health aspects of a potato started with all the so-called unhealthy snacks like chips, spud skins and buttery mashed potatoes being made with white potatoes, who knows!

We are following the


way of eating and get it right 95% of the time. Seeing that I am the only one who really has to lose weight in my family, I do use sweet potato in  my meal planning. I make this delicious

Sweet Potato and Biltong soup

and it is a perfect filler when the children come home from school in the afternoon! My children prefer sweet potato chips to potato chips and a sweet potato gratin to a potato bake.

I made this cottage pie and topped it with creamy sweet potato mash and the family absolutely loved it!

Sweet Potato Cottage Pie

serves 6


1 kg lean beef mince

30 ml  flour


30 ml whole dry coriander – dry-fried and pounded in the pestle and mortar

30 ml olive oil

1 large onion finely chopped

1 stick celery finely chopped

2 cloves garlic – finely chopped

2 sprigs fresh rosemary

50 g tomato paste

15 ml Worcestershire sauce

250ml vegetable or beef stock

2 bay leaves – it add such flavor to any savory dish!

For the mashed sweet potatoes

1 kg sweet potatoes – peeled and cut in chunks

125 ml sour cream

freshly grated nutmeg


Pre-heat oven to 180 C. Heat a heavy based pot and add the olive oil. Add the minced meat and  stir until the meat has browned somewhat. Add all the other ingredients and cook the mince for about 10 minutes or until the stock has reduced and the meat has formed a thickish gravy. Transfer the meat to an oven proof dish. Taste and adjust seasoning.

Meanwhile, peel the sweet potatoes, boil them in salted water until cooked  and then drain well.  Mash the potatoes with a potato masher and add the sour cream. Spoon the sweet potato mixture  on the meat , making patterns with your fork.

Bake in a moderate oven for about 30 minutes until the potato topping has browned. Serve with your choice of vegetables or salad.

For more information on banting, you can read here:

For more information about Paleo living, you can visit here:

This is is a syndicated post. Read the original at www.my-easy-cooking.com

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