22170 Destiny's Quick and Easy Vegan Shepard's Pie (Gluten-Free) - Celiac.com
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Destiny's Quick and Easy Vegan Shepard's Pie (Gluten-Free)


Gluten-Free Shepard's Pie

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

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.

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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 the bok choy and spinach for the last 5 minutes of cooking.
Note: for a reduced fat diet, steam the veggies instead.

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1 Response:

 
Cathy
Rating: ratingfullratingfullratingfullratingfullratingempty Unrated
said this on
20 Jun 2010 1:58:51 PM PDT
This recipe looks easy and delicious. I can"t wait to try it. Thanks.




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I have 2 copies of DQ9. One from each parent.

Obviously from the outside it's difficult to comment, but if I were you I'd leave allergies for now and pursue definitive celiac testing via your doctor and preferably a gastroenterologist. They're the first port of call for digestion issues. If you do wind up being celiac it's possible that other allergies or intolerances would resolve or improve in any case once you've been on the diet for awhile. That's been my experience. Ps note that wheat allergy is completely different and unrelated to celiac or non celiac gluten sensitivity.

Thank you ps, it may be better if the thread title was changed as we now have two 'overwhelmed' topics. If it were 'Bile ducts and celiac?' then it may attract more users with direct experience?

Hello and welcome Maybe? From reading others accounts there's a big variation in how quickly gluten antibodies respond to the gluten diet. I did similar to you and my doctor said that 1 week back on should be enough to show up in a test, but he didn't know what he was talking about sadly... The 2 week figure refers to the endoscopy, for blood testing 8-12 weeks on gluten is more normal. Basically if it comes back positive fine you have your answer. If its negative it may be a false negative due to your going gluten free beforehand. If you want to pursue a diagnosis then yes. Don't go off gluten again until you confirm that all testing is complete. Keep a journal noting any symptoms, that may be useful to you later. More info here: There's some good info in the site faq: https://www.celiac.com/gluten-free/announcement/3-frequently-asked-questions-about-celiac-disease/ I know how you feel! Partway through my gluten challenge I knew that too results notwithstanding. Fwiw I think you've found your answer. Good luck!

Learn more about testing for celiac disease here: http://www.cureceliacdisease.org/screening/ You do have to be on a gluten diet for ANY of the celiac tests (blood and biopsy) to work. While the endoscopy (with biopsies) can reveal villi damage, many other things besides celiac disease can cause villi damage too: http://www.cureceliacdisease.org/faq/what-else-can-cause-damage-to-the-small-intestine-other-than-celiac-disease/ So, both the blood test and endoscopy are usually ordered. There are some exceptions, but those are not common.