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    Destiny's Quick and Easy Vegan Shepard's Pie (Gluten-Free)


    Destiny Stone

    This is a regular in my house. This meal is very easy to prepare, and no baking is required. This is what I make when I am in a hurry and need something filling and healthy. I make this meal once a week and live on the leftovers for a couple days after. I never get sick of eating this meal, because there is infinite room for variation. Depending on what I'm in the mood for,  I use different veggies, different gravy, and different mashed potatoes, (garlic mashed potatoes are a good variation). The variations are endless, and if you want to add some extra protein, add baked tofu or chicken (for non-vegan's) to the meal.

    Preparation time: 20 minutes.
    Cooking time: 20-30 minutes


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    Ingredients:

    Fresh organic veggies of your choice.
    This time I used the following:

    • 2 carrots
    • ½ head broccoli
    • ½ head cauliflower
    • 2 cups bloomsdale spinach
    • 1 clove garlic, minced
    • 1-2 tablespoons gluten-free tamari sauce
    • 2-3 tablespoons grapeseed oil
    • himalayan salt
    • instant mashed potatoes (gluten-free)
    • instant gravy (gluten-free)

    Other veggie options I like to use:
    • asparagus
    • sweet potatoes
    • bok choy
    • zucchini
    • fresh ginger

    Note:
    You can make your own mashed potatoes and  gravy, but that adds time to your meal preparation and this no longer becomes a quick meal. If you want to make your own mashed potatoes and gravy, be sure to give yourself an extra hour to prepare your meal. You will  likely want to prepare the mashed potatoes before cooking the veggies.

    To Make:

    1. I start by preparing my veggies. I peel all my peel-able vegetables including carrots and zucchini and potatoes. Peeled vegetables are easier to digest, they cook faster and it eliminates possible cross contaminates from getting into my meal. I chop my veggies into bite sized pieces. For faster cooking time, cut smaller pieces. 
    2. On med./high heat,  I add the grapeseed oil to my wok.
    3. When the oil gets hot and starts to bubble, I add garlic and saute' for about a minute.
    4. Then I add my chopped veggies and begin sauteing.
    5. After about 3 minutes, I add soy sauce while I stir with my plastic spatula.
    6. Cover the wok and turn the heat down to medium low and continue to cook while covered.
    7. While the veggies are cooking, I begin boiling water for the mashed potatoes.
    8. Complete the mashed potatoes according to the directions on the package. Continue to stir and check  the veggies periodically.
    9. Once the mashed potatoes are done, put a lid on them and set them aside.
    10. Now make the gravy according to the package directions. Continue to stir and check the veggies periodically-removing them from heat when tender.
    11. Once the veggies, mashed potatoes and gravy are done, put 2 or 3 heaping spoonfuls of veggies at the bottom of a bowl or plate. Add 2 or 3 heaping spoonfuls of mashed potatoes to the top of the veggies, and cover it all with butter substitute  (I use coconut oil) and gravy.

    Note: To avoid overcooking, I save thebok choy and spinach for the last 5 minutes of cooking.
    Note: for a reduced fat diet, steam theveggies instead.

     

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    Guest Cathy

    Posted

    This recipe looks easy and delicious. I can"t wait to try it. Thanks.

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    Scott Adams
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    Jefferson Adams
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    My own experience with stuttering is limited. I stuttered as a child when I became nervous, upset, or self-conscious. Although I have been gluten free for many years, I haven’t noticed any impact on my inclination to stutter when upset. I don’t know if they are related, but I have also had challenges with speaking when distressed and I have noticed a substantial improvement in this area since removing gluten from my diet. Nonetheless, I have long wondered if there is a connection between gluten consumption and stuttering. Having done the research for this article, I would now encourage stutterers to try a gluten free diet for six months to see if it will reduce or eliminate their stutter. Meanwhile, I hope that some investigator out there will research this matter, publish her findings, and start the ball rolling toward getting some definitive answers to this question.
    Sources:
    1. Toft M, Dietrichs E. Aggravated stuttering following subthalamic deep brain stimulation in Parkinson’s disease--two cases. BMC Neurol. 2011 Apr 8;11:44.
    2. Tani T, Sakai Y. Stuttering after right cerebellar infarction: a case study. J Fluency Disord. 2010 Jun;35(2):141-5. Epub 2010 Mar 15.
    3. Lundgren K, Helm-Estabrooks N, Klein R. Stuttering Following Acquired Brain Damage: A Review of the Literature. J Neurolinguistics. 2010 Sep 1;23(5):447-454.
    4. Jäncke L, Hänggi J, Steinmetz H. Morphological brain differences between adult stutterers and non-stutterers. BMC Neurol. 2004 Dec 10;4(1):23.
    5. Kell CA, Neumann K, von Kriegstein K, Posenenske C, von Gudenberg AW, Euler H, Giraud AL. How the brain repairs stuttering. Brain. 2009 Oct;132(Pt 10):2747-60. Epub 2009 Aug 26.
    6. Galantucci S, Tartaglia MC, Wilson SM, Henry ML, Filippi M, Agosta F, Dronkers NF, Henry RG, Ogar JM, Miller BL, Gorno-Tempini ML. White matter damage in primary progressive aphasias: a diffusion tensor tractography study. Brain. 2011 Jun 11.
    7. Lundgren K, Helm-Estabrooks N, Klein R. Stuttering Following Acquired Brain Damage: A Review of the Literature. J Neurolinguistics. 2010 Sep 1;23(5):447-454.
    8. [No authors listed] Case records of the Massachusetts General Hospital. Weekly clinicopathological exercises. Case 43-1988. A 52-year-old man with persistent watery diarrhea and aphasia. N Engl J Med. 1988 Oct 27;319(17):1139-48
    9. Molteni N, Bardella MT, Baldassarri AR, Bianchi PA. Celiac disease associated with epilepsy and intracranial calcifications: report of two patients. Am J Gastroenterol. 1988 Sep;83(9):992-4.
    10. http://ezinearticles.com/?Food-Allergy-and-Stuttering-Link&id=1235725 
    11. http://www.craig.copperleife.com/health/stuttering_allergies.htm 
    12. https://www.celiac.com/forums/topic/73362-any-help-is-appreciated/
    13. Ford RP. The gluten syndrome: a neurological disease. Med Hypotheses. 2009 Sep;73(3):438-40. Epub 2009 Apr 29.
    14. Hadjivassiliou M, Gibson A, Davies-Jones GA, Lobo AJ, Stephenson TJ, Milford-Ward A. Does cryptic gluten sensitivity play a part in neurological illness? Lancet. 1996 Feb 10;347(8998):369-71.

    Jefferson Adams
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    Source:
    Journal of Clinical Pathologyhttp://dx.doi.org/10.1136/jclinpath-2018-205023

    Jefferson Adams
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    Source:
    Alimentary Pharmacology & Therapeutics