This healthy savoury mince is a great mid-week meal that is a hit and your kids will love it just as much as you!
We buy grass-fed beef mince most weeks from our local farmer’s market. I love that it is a cost-effective way to get some high-quality meat into your weekly meals.
It’s versatile and loaded with plenty of nutritious gut-friendly vegetables, this healthy savoury mince contains sweet potato which is a Resistant Starch and cauliflower which is great for a high fibre, low carb diet.
If you want to give it an extra gut healing boost, use bone broth instead of filtered water.
This version uses thyme or rosemary. But If you wanted to change the flavours up it also works really well with cumin. Savoury mince and rice are also a great way to get nutrients into your kid’s diets, my kids love this option.
You can serve it with either organic basmati or jasmine rice.
Let us take a look at some of the amazing healing benefits this healthy savoury mince has to offer. As we mentioned above this savoury mince and cauliflower rice are high fibre and rich in resistant starch.
Here is why we love this starch for gut health.
Why We Love Resistant Starch
Resistant starch is a carb that is actually really good for you. Basically, this is a starch that resists normal digestion in the small intestine.
The small intestine is where a specific type of enzymes and digestive juices are used to break down foods into smaller pieces and then absorb the nutrients available.
Foods containing resistant starch are resistant to the digestive power of the small intestine because they are undigested in the small intestine and are able to move into the large intestine. There they are able to become a great source of food for the good bacteria.
In order for your large intestine and good bacteria to thrive, we need to fuel them with the right foods. Especially a short chain fatty acid called butyrate.
In order to produce butyrate, the large intestine needs resistant starch. This starch is a vital component in maintaining overall gut health, and because gut and brain health are connected, butyrate could have significant positive effects of the brain.
Besides sweet potato, here are some other foods that increase butyrate:
- Butter/Ghee
- Fermented Foods (kefir, kombucha)
- High Fiber Fruits and Vegetables (green bananas, onion, apples, raspberries & avocados to name a few)
- Seeds and Nuts (flaxseed meal, chia seeds, almonds & walnuts)
Butyrate production can be promoted in many ways, including a fibre-rich diet and relying on probiotics.
Without further ado here is the recipe for healthy savoury mince. I hope you enjoy it and make sure you let us know in the comments how you went!
Healthy Savoury Mince
- Prep Time: 15
- Cook Time: 30
- Total Time: 45
- Yield: 4 1x
- Category: Main
Description
The perfect mid-week meal. Simple, delicious and gut healing. The whole family will love it.
Ingredients
- 1 tablespoon coconut oil
- 1 onion, finely chopped
- 1 clove of garlic, finely chopped
- 1 teaspoon fresh thyme and rosemary, finely chopped
- 2 bay leaves
- ½ cup celery stalks, diced
- 300g carrots, peeled, diced
- 500g grass fed, beef mince
- 1 cup tomato puree
- 1 cup filtered water or bone broth
- 200g zucchini, peeled and diced
- 200g sweet potatoes, peeled and diced
- 200g button mushrooms, quartered
- Steamed cauliflower rice, to serve
Instructions
- Heat oil in a saucepan over medium-high heat. Add onion, garlic, herbs, and celery. Saute until onions become translucent.
- Add the mince and stir with a wooden spoon to break up the mince until browned.
- Add zucchini, sweet potato and carrot.
- Add the tomato puree and 1 cup of cold water. Stir to combine. Season with Himalayan salt and pepper.
- Cover and bring to the boil. Then reduce the heat to medium and simmer. Stir occasionally while you allow the savoury mince to cook for 20 minutes or until potato is just tender.
- Add mushrooms. Stir well and cook for another 5 minutes or until heated through.
- Serve your savoury mince with cauliflower rice.
Notes
Recipe can also be served with zucchini noodles or organic jasmine rice for an option with grain.