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Cottage Pie with Mashed Cauliflower

Cottage Pie with Mashed Cauliflower

This week's nutrition for fertility recipe is our nourishing take on Cottage Pie, using immunity boosting mashed cauliflower in place of mashed potatoes. Made with wholesome ingredients, this pie is sure to bring about a warming, cozy atmosphere in your home. In Chinese medicine, duck meat heavily nourishes the yin of the body, and regulates water metabolism by simultaneously nourishing the lungs, spleen and kidneys. This hearty dish will deeply nourish, warm and rejuvenate the body as we take our passage into spring.

Duck is a nutrient rich source of Iron and Vitamin B6 which play an important role in improving the fertility levels of both men and women. Vitamin B6 helps the body produce energy from foods being consumed. Duck is also an excellent source of protein, which the body needs to grow and stay healthy.

Cauliflower is recommended for cancer prevention by The National Cancer Institute for cancer prevention, due its various anti-cancer, anti-oxidant, anti-bacterial and anti-viral properties. Cauliflower is a sweet and pungent source of Vitamin C, folates, and antioxidants, which can help clear cough and strengthen immunity, as well as stimulate the liver to help clear stagnation, lubricate the intestines and strengthen the spleen; all of which greatly improve fertility.

Turmeric is a powerful anti-inflammatory and antioxidant herb, which helps the body fight off free radicals. It also protects the liver, acting as a detoxifier and aiding in hormonal balance. Turmeric has many medicinal benefits in treating inflammatory conditions of the joints, muscles and nerves, autoimmune inflammation, and autoimmune fertility health conditions. 

Yields: Serves 6

Cook time: 4 hours

 

List of Ingredients

For the duck

  • 1.5kg organic duck, giblets removed
  • 2 oranges, halved
  • A few sprigs fresh rosemary and fresh sage
  • Sea salt
  • Freshly ground black pepper

For the pie

  • Olive oil
  • 1 red onion, peeled and thickly sliced
  • 1 clove garlic peeled
  • 1 orange, zest 
  • 2 sticks celery, cut into 5cm lengths
  • 3 carrots, peeled and cut into big chunks
  • 2 sticks rhubarb, roughly chopped
  • 500ml organic beef stock
  • 1 tablespoon brown rice flour
  • 1 handful Parmesan cheese, freshly grated

For the Cauli-Mash

  • 3 cups cauliflower, steamed 
  • 1 tablespoon clarified butter / ghee
  • 1 garlic clove
  • 1 tablespoon goat milk
  • ¼ teaspoon turmeric 
  • Sea salt
  • Freshly ground black pepper

Steps

  • Preheat the oven to 350ºF. 
  • Wash the duck, inside and out, then pat dry. Place duck breast-side up in a roasting tray and stuff with orange halves and herbs. Season the duck by rubbing sea salt and pepper inside and out. Turn the duck breast-side down and roast in the oven for an hour. 
  • Remove the tray from the oven then carefully spoon out any excess fat, flip the duck over and place it back in the oven for one more hour. 
  • Once the duck has cooked, remove from oven and let cool. 
  • When cool, strip off all the meat, pile the shredded meat on a plate and set aside. 
  • To make the pie, heat a large pot over medium heat with a dash of olive oil. Stir in the onion, celery and carrots, cook for 20 minutes until softened. 
  • Add the shredded duck meat, flour, rhubarb and beef stock; cook down for 15 minutes, forming a lovely thick stew. 
  • Meanwhile, steam cauliflower 5-10 minutes, until tender. Using a food processor, blend the cauliflower, ghee, garlic, and goat milk. Sprinkle with turmeric, sea salt and pepper to taste, set aside. 
  • Heat the oven to 350ºF. When the stew is cooked, transfer it to a deep baking dish. Grate the garlic clove, some orange zest and a handful of Parmesan cheese, stir a few times. 
  • Spread the mash over the top, creating soft peaks, then bake for 30 to 35 minutes, until brown and crispy on top. 

Robin Sheared

Blue Ova Health, 1414 Castro St, San Francisco, CA, 94114, United States