Nightshade Free-What to do Without Potatoes!

ArynHealth and FitnessLeave a Comment

No Potatoes? Try Cauliflower

When I was first tested using the Electrodermal Screening machine, one of the first things I was told was: You have to go Nightshade Free! This was primarily because of Inflammation, but also Digestive issues. When I was doing some research for you, this site seemed to explain things the best. Basically, not everyone has a problem with Nightshades, and not all inflammation is caused by Nightshades. But if you DO struggle with inflammation, it would definitely be a good idea to try a No More Nightshades lifestyle for a few weeks, just to see if it helps

The hardest nightshade for me to give up would definitely be Potatoes (And Chile Peppers, but that’s a post for another day). I ate potatoes often! Baked Potatoes, Twice-Baked or Stuffed Baked Potatoes, Mashed Potatoes, Scalloped or Roasted or Parsley Potatoes. Colcannon! It took me a little while to work out a solution, but I found one that works fairly well-in moderation. Cauliflower and Millet. Millet and Cauliflower Both have a host of great nutritional qualities, though may need to be limited if you have Thyroid issues —See here and here for more information.

My Basic Nightshade Free Progressive Meal Plan

I really like when I can make a Progressive Meal Plan, that builds on what I made yesterday, so the leftovers get used, and there’s less to prepare for any given meal. When you have some leftover meat (chicken, turkey, beef, sausage…) either fresh from last night, or that you put in the freezer ready to go, Shepherd’s Pie is a tasty option. Which naturally lends itself to mashed “potato” pancakes for breakfast, either at breakfast or dinnertime tomorrow.

See how easily A leads to B leads to C? when my meal plan flows like that, it’s easy to know what you’re making for the next meal, and having the prep-work for some of the ingredients already handled is a bonus!

 

Nighshade Free Shepherd’s Pie

For my Shepherd’s Pie, I start by boiling my millet and cauliflower, preferably in some nice bone broth-extra flavor and nutrition!) I use about 2 cups of Millet, and a pound of Cauliflower – Fresh or Frozen, and 4-4.5 cups of water or Broth, Salt/Pepper, and Garlic. That boils on low for 20 minutes or so, while I chop veggies.

Depending on what I have on hand, I will prep carrots, leeks, green beans, zucchini and squash, etc, and then stir fry them, (or steam them if I want less oil that day.

When the millet and cauliflower have absorbed all the liquid, I add some coconut milk and some kerrigold butter, and use my stick blender to mash it all up.

Now  I layer the veggies, Chicken, my favorite cheese (sheep or goat), the millet and cauliflower mash, and some more cheese on top (for flavor, and so I can identify which end is my husband’s with his regular cheese) into one large or 2-3 smaller pans.

Since everything is cooked at this point, you can either freeze it so it’s a quick meal another day, or stick it in the oven to warm it through, and brown the top.

AuthorArynDifficultyBeginner

Layer your vegetables, meat, cheese, and millet mash into your casserole dish, and either freeze, or bake on 350 for 20-30 minutes, until the top is nicely browned

Millet and Cauliflower Shepherd's Pie

Yields6 Servings
Prep Time1 hrCook Time30 minsTotal Time1 hr 30 mins

Millet and Cauliflower Mash
 1 lb Chopped Cauliflower-Fresh or Frozen
 2 cups Millet
 4.50 cups Water or Bone Broth
 1 pinch Salt/Pepper/Garlic
 0.50 cup Coconut Milk or your favorite milk alternative
 0.50 stick Butter (Kerrigold is usually less reactive, if you need it)
Vegetables
 2 cups Zucchini/Yellow Squash-Sliced
 1 cup Carrots-Sliced
 1 cup Green Beans
 0.25 cup Chopped Leeks or Onions
Protein
 0.50 lb cooked chicken, or turkey, or beef, or sausage
 0.50 cup Goat or Sheep Cheese (or cheese alternative if you're COMPLETELY dairy free

Mashed Millet and Cauliflower
1

Combine the Millet, Cauliflower, Broth, and seasonings, boil for 20 minutes or so, until most of the liquid is absorbed.

Millet and Cauliflower

2

First, rinse the cauliflower well: I like to use a reusable coffee filter.

Rinsing Millet

3

Add Coconut Milk, and butter if you like. Use a stick blender, and mash the cauliflower and millet together.

Millet and Cauliflower with Stick Blender

Vegetables
4

Wash and chop your desired vegetables - I used Carrots, Leeks, Zucchini, and Yellow Squash this time. I also like green beans or snap peas, asparagus, etc, depending on what's available.

Chopping Vegetables

5

Heat a small amount of oil in a skillet over medium-high or high heat for a few seconds, then add the carrots and leeks, stirring frequently. after 2-3 minutes, add the remaining vegetables, and continue to stir until tender-crisp. They don't have to be completely done since they will go in the oven shortly.

*NOTE, I did add a few cloves of fresh garlic with the carrots, Oh that smells good!

Sauteed vegetables

Protein
6

Either make sure your leftover meat of choice is thawed, shredded etc, or else cook fresh meat now.

I like to use leftover Rotisserie chicken, or if I boiled a bunch of chicken for another meal, that works perfectly.
Sometimes I use ground beef or turkey, or a Turkey Italian sausage for a different flavor.

Also, Grate any cheese you are planning to use. I am using a Perricone Romano Sheep Cheese.

Assembly and Baking
7

Now it's time to layer everything into the pan.
Decide if you're making one big pan or 2-3 smaller pans. Smaller pans can be used for either freezing some for future use or separating ingredients for particular people.

Veggies, Meat, Cheese, Millet Mash, Cheese
An optional sprinkle of garlic or Italian seasoning can go on last.
You can see I put regular cheese on one end for my husband, and then, when I added cheese to the top, I left his end plain, so that I knew which end was his.

Shepherd's Pie Assembly

8

Since everything is now cooked, baking is mostly melting the cheese and browning the top. (or reheating if you put it in the fridge overnight)

350 for 20-25 minutes works well, though adjustments may need to be made for altitude, etc.

Millet and Cauliflower Shepherd's Pie

9

Put any leftover Millet and Cauliflower Mash in the fridge, so it's ready to make "potato" cakes tomorrow for breakfast.

Nightshade Free "Potato" Cakes

Ingredients

Millet and Cauliflower Mash
 1 lb Chopped Cauliflower-Fresh or Frozen
 2 cups Millet
 4.50 cups Water or Bone Broth
 1 pinch Salt/Pepper/Garlic
 0.50 cup Coconut Milk or your favorite milk alternative
 0.50 stick Butter (Kerrigold is usually less reactive, if you need it)
Vegetables
 2 cups Zucchini/Yellow Squash-Sliced
 1 cup Carrots-Sliced
 1 cup Green Beans
 0.25 cup Chopped Leeks or Onions
Protein
 0.50 lb cooked chicken, or turkey, or beef, or sausage
 0.50 cup Goat or Sheep Cheese (or cheese alternative if you're COMPLETELY dairy free

Directions

Mashed Millet and Cauliflower
1

Combine the Millet, Cauliflower, Broth, and seasonings, boil for 20 minutes or so, until most of the liquid is absorbed.

Millet and Cauliflower

2

First, rinse the cauliflower well: I like to use a reusable coffee filter.

Rinsing Millet

3

Add Coconut Milk, and butter if you like. Use a stick blender, and mash the cauliflower and millet together.

Millet and Cauliflower with Stick Blender

Vegetables
4

Wash and chop your desired vegetables - I used Carrots, Leeks, Zucchini, and Yellow Squash this time. I also like green beans or snap peas, asparagus, etc, depending on what's available.

Chopping Vegetables

5

Heat a small amount of oil in a skillet over medium-high or high heat for a few seconds, then add the carrots and leeks, stirring frequently. after 2-3 minutes, add the remaining vegetables, and continue to stir until tender-crisp. They don't have to be completely done since they will go in the oven shortly.

*NOTE, I did add a few cloves of fresh garlic with the carrots, Oh that smells good!

Sauteed vegetables

Protein
6

Either make sure your leftover meat of choice is thawed, shredded etc, or else cook fresh meat now.

I like to use leftover Rotisserie chicken, or if I boiled a bunch of chicken for another meal, that works perfectly.
Sometimes I use ground beef or turkey, or a Turkey Italian sausage for a different flavor.

Also, Grate any cheese you are planning to use. I am using a Perricone Romano Sheep Cheese.

Assembly and Baking
7

Now it's time to layer everything into the pan.
Decide if you're making one big pan or 2-3 smaller pans. Smaller pans can be used for either freezing some for future use or separating ingredients for particular people.

Veggies, Meat, Cheese, Millet Mash, Cheese
An optional sprinkle of garlic or Italian seasoning can go on last.
You can see I put regular cheese on one end for my husband, and then, when I added cheese to the top, I left his end plain, so that I knew which end was his.

Shepherd's Pie Assembly

8

Since everything is now cooked, baking is mostly melting the cheese and browning the top. (or reheating if you put it in the fridge overnight)

350 for 20-25 minutes works well, though adjustments may need to be made for altitude, etc.

Millet and Cauliflower Shepherd's Pie

9

Put any leftover Millet and Cauliflower Mash in the fridge, so it's ready to make "potato" cakes tomorrow for breakfast.

Nightshade Free "Potato" Cakes

Shepherd’s Pie

Part 2: Nightshade Free “Potato” Cakes

Typically, I have more mashed millet and cauliflower than I need to make the Shepherd’s Pie, so I save it for breakfast. It doesn’t need anything extra, no flour or egg coating. Just form small patties, probably 3 inches is a good size. Put some coconut or grapeseed oil in the pan, and preheat that on medium -high heat, for about a minute (on a gas stove, may be longer on electric?) and add the ‘potato’ patties. After a couple of minutes, you can flip them to brown on the other side. If you’re using a large pan, and there’s room, you can add your eggs and sausage now.

YUMMM! My husband will get up early for this breakfast, if I make it before church on Sunday.

I’ve also heard that this makes a pretty good Pizza crust… haven’t tried that myself yet though.

What’s Your Favorite Potato Replacement?

What is your favorite substitute for Potatoes? Do you have a fail-safe recipe that your family loves? I would like to hear about it, maybe it’s one I could try! I’m always looking for new recipes that we can taste out. I mean Test out ?

About the Author

Aryn

Facebook

Hi, I’m Aryn. Daughter of the King! What an incredible privilege! Wife and helpmeet to Mr. Tall, Dark, and Handsome! Mom to 2 active children who happen to be ALL BOY! Encourager, avid reader, and seeker of better health. I’m so excited to share this journey with you!

I would love to hear from you!

This site uses Akismet to reduce spam. Learn how your comment data is processed.