Reflux Friendly Cooking: Sweet Potato Shepherd's Pie

by Tracy Davenport, Ph.D. Health Writer

Reflux Friendly Cooking is a weekly feature that will be full of quick and easy food ideas that are acid reflux friendly and can be easily modified to meet the needs of everyone in your family Each week I'll provide a simple menu that is designed for easy digestion. I'll also give you suggestions on how to modify the same recipe for others in your family without acid reflux disease. Bon Appétit!

Sweet Potato Shepherd's Pie.

This time of year, I am looking for anyway possible to pack as many nutrients into my family's dinner as possible. Using sweet potatoes instead of white potatoes is one way to fortify this timeless dish.


2 lbs. sweet potatoes, cut into thirds

2 Tbs. butter (or a butter substitute)

Salt and pepper

1 lb. lean ground beef

1/4 cup white wine

1 cup chopped onion

2 cups finely chopped carrots (or corn or peas)


In a large pot of water, bring the sweet potatoes to a boil over medium high heat. Cook until tender, about 20 minutes, drain and let cool. Remove the skin of the potatoes and mash them in a bowl with the butter. Season with the salt and pepper and set aside. Preheat the oven to 350 degrees. In a medium oven-proof skillet, cook the ground beef, breaking it apart with a spoon until just cooked through (drain any excess grease if necessary). Stir in the wine and scrape up any browned bits. Remove the beef from the skillet. In the same skillet, cook the onion and carrots until softened. Return the beef mixture to the skillet, mix well and season as tolerated. Spoon the sweet potatoes over the beef mixture. Bake for 15 minutes then broil on high until the top is browned (about 3 minutes).

Tracy Davenport, Ph.D.
Meet Our Writer
Tracy Davenport, Ph.D.

Davenport is the founder of Using the latest scientific research, she helps people live their healthiest lives via one-on-one coaching, corporate talks, and sharing the more than 1,000 health-related articles she's authored.