Cottage Pie with a Healthier Twist

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500g Lean Mince

1 Medium Onion

2 Cloves Garlic or  a tablespoon crushed garlic 

4-5 Baby Marrows, grated

½ Punnet Baby Marrows

1 Medium Carrot, finely chopped

1 Tin Tomato & onion mix

1 Pkt Tomato Paste

Bunch fresh basil

(Serves 4 – 6)

  • Dietitian Note: 

    Colder nights drives us to eating warm foods as those turn to be high energy and high fat.  This recipes gives you the warm dish that is healthy, high in nutrients that our bodies need , and low energy for those watching their waste. It’s a winner this winter. You can choose lean mince or extra lean – regular mince is higher in saturated fat.


2 Heads cauliflower, broken into florets

¼ Cup low fat milk, heated

Salt & pepper to taste

  1. Method:

    Sauté the onion & garlic until translucent then add the mince & brown it.  Then add the remaining ingredients and allow to reduce over medium heat.

    Steam the cauliflower florets then add the hot milk & blend with a hand held blender until silky in texture.

    Place the mince into an oven-proof dish, top with the cauliflower puree, brush with egg yolk & bake for 20 – 25 minutes or until golden on top.

    Serve with some steamed green beans & enjoy

Yours In Health

Mbali Mapholi


Author: Mbali Mapholi Inc

Mbali is a qualified clinical dietitian (Bsc. dietetics & PGDip dietetics) obtained from the University of KwaZulu-Natal. In dietetics she has special interest in Heart and heart related diseases, gastrointestinal (GIT) related diseases, weight management and African diet nutrition. She is a business woman with entities MiNutrition ZA and Mbali Mapholi Inc, under her belt. She is well published in the field of Nutrition with ray of media contributions (Radio, television and print media). Mbali believes is the type of eating that is nourishing, enjoyable, accessible and affordable. She believes in that nutrition education that is based on science delivered by a trusted source, is important to help people make informed nutrition decisions for themselves and those around them.

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