Shepherds Pie Cups with Potato Mash Smiles

Another kids recipes that we know the adults will also love, because who doesn't love a crispy mashed potato smile! These little cups are filled with alkalising vegetables, yet still tasty that your kids will be certainly asking for another.

Health benefits:

Interestingly, one of the ways in which Brussels sprouts help your skin is through their omega-3 content which is anti-inflammatory. About one and a half cups of Brussels sprouts provides over one third of the daily recommended omega-3 intakes for adults. According to the research, Brussels sprouts can also lower cholesterol and help to protect against cancers, thanks to four types of glucosinolates. (ref.)

This tasty ensemble is a perfect healthy snack idea and a great alternative to chips and dip (which typically contain high salicylate flavourings, canola oils and additives which can contribute to skin flares). Roasted Brussels offer a lovely salty crunch that will make you fall in love with this vegetable.


To make this dish FID friendly (Food Intolerance Diagnosis program), sub carrots for finely grated red cabbage and the peas for canned legumes or mung beans.

Chicken or lamb mince can be used instead of beef.

We have featured potato smiles, but you can top these shepherd pie cups with anything you choose, such as love hearts, the alphabet, or a simple layer of mash for older kids.


For the mince

500 grams of good quality beef mince

1 carrot (peeled and finely grated)

1/2 cup of frozen peas

4 large Brussels sprouts (washed, and finely grated)

1/2 cup of finely diced shallots

1 teaspoons of minced garlic

2 tablespoons of chives (finely diced)

1-2 teaspoons of good quality salt such as Celtic sea salt

1 teaspoon of garlic powder

For the thickener

3 tablespoons of rice bran oil or other oil of choice

3 tablespoons of flour of choice (we used a gluten free flour blend but spelt should also work well)

1 cup of filtered water (or alkaline vegetable broth/bone broth)

For the mash

4 large potatoes, peeled and diced (if you want lots of mash for the top use an extra potato)

2 tablespoons of oat milk or other dairy free milk of choice

1/2 teaspoons of salt


Place a medium sized pot on a high heat and bring to a boil, peel and dice your potatoes and place in the boiling water for about 15-20 minutes or until very soft and mashable. Drain and set aside in a bowl.

While the potato is cooking prepare your vegetables. Peel and finely grate the carrot, de-core the Brussels and finely grate, finely dice the shallots and chives and mince the garlic.

Place a medium sized pan on a medium heat and pour in 1 teaspoon of oil, along with the chives, Brussels, carrots and mince. Stir well until the mince has cooked through (about 5 minutes), then place into a heat proof bowl and set aside. Using the same pan, next cook the shallots and garlic with a few dashes of water and sautéed until cooked (a few minutes) and set aside on top of the mince mixture.

Rinse out the pan and place back on the medium heat, then stir in 3 tablespoons of rice bran oil, 3 tablespoons of flour and stir quickly and well with a spoon or small whisk to ensure it is mixed together well. Slowly add the water and continue stirring or whisking which should allow it to slowly thicken into a type of white gravy. Once thicken add in the mince and onion mixture and the garlic powder and continue stirring until well combined and slightly sloppy. taste and adjust if needed with extra salt or garlic powder. Turn the heat off and set aside.

Pre heat the oven to 190 degrees C (375 degrees F)

Using a potato masher or fork, mash the cooked potato until super smooth, then place in a piping bag with a round small hole to make some fun potato smiles (or other shapes of your little one's choosing).

See video for some ideas on how to make the potato smiles, pipe the potato mixture into a circle (using a spoon to flatten), then using a toothpick or the end of a long spoon insert two eyes, then using a knife make a little smiley face.

Or as mentioned above, for some quicker options you can also spell out different letters, love hearts etc.

Banana 'Sushi'

This cute little recipe is a winner for our eczema friendly kiddies, or anyone really..... because even grownups love a bite-sized snack! Health benefits: Raw cashews are rich in important skin minera