1. Lana Lee
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  3. Sunday, March 22 2015, 10:51 AM
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I've been trying out this diet, and while going oil-free vegan is doable, it's harder when going gluten free and nightshade free. I have been able to make my own bread, but because of my wrist problem and the fact that I'm a busy college student, it's been a struggle. And my fast metabolism doesn't help. Can anyone give me advice? Is it possible that I'm restricting too much? Thank you.

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Sean Carney Accepted Answer
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Lana,


I am sorry that I did not see and reply to this message earlier. I actually can totally relate to you because not only do I eat Starch-Smart (vegan whole foods plant based low fat) but because of a couple conditions I am gluten free and also nightshade free. I would like to encourage you that it is NOT difficult once you get the hang of it! However, some preparation is required. You may find yourself needing to think more in terms of having LOT of good staple foods around and less in terms of what 'recipe' you will prepare. What I am trying to say is your eating may need to become as simple as mine. :-) To begin with I would like to introduce you to some of the tools that we use on a daily basis to make sure that our home is always filled with LOT of satisfying staple foods! Instant-PotThe tool we now use the most is the Instant-Pot which you can read about on DrCarney.com at http://www.drcarney.com/help/information/kitchen-tools/cooking-devices/instant-pot-programmable-pressure-cooker Stainless Steel Dutch OvenThe next tool that we use a LOT is the Stainless Steel Dutch Oven which you can also read about on DrCarney.com at http://www.drcarney.com/help/information/kitchen-tools/cooking-devices/stainless-steel-8-quart-dutch-oven With just the above two tools you can ensure that you always have an abundant supply of staple foods. Allow me to now describe some of those staple foods:


Beans and LegumesWe cook all kinds of Beans and Legumes in our Instant-Pot. Our preferred way is to soak dried beans over night and then in the morning rinse them well and place them in the Instant-pot to slow cook all day. Then when we get home in the evening we pack it into the refrigerator. Some can also be frozen. Now, when i say 'pack it' I mean we are packing away a lot of it. We fill the Instant-Pot up. We use 4 to 5 cups of dried beans and that will generally make a full Instant-Pot. It is no more work to make a full pot than to make half a pot. We eat these beans generally at breakfast and lunch. Our evening meals are light, typical breakfast foods like oats and fruits. But, that is a bit of a digression. Root Vegetables There are a lot of varieties of root vegetable that you can prepare in bulk. We prepare them either in the Instant-Pot or in the Stainless Steel Dutch Oven. Actually I prefer to cook them in the Stainless Steel Dutch Oven and my wife, Linda Carney MD, prefers to cook them in the Instant-Pot for convenience reasons. Some Examples of Root Vegetables Just about any supermarket will have a variety of good root vegetables. If you are fortunate enough to live near a Mexican Market or an Asian Market or some other International Market then you can probably find a lot more varieties. Some of the common root vegetables are sweet potatoes, yams, carrots, turnips, rutabagas, beets (red and golden), and parsnips. Some of the less common, in the USA at least, are the more tropical root vegetables including yuca, taro, malanga, boniato, name and more. I am sure there are many good ones that I have not yet been able to try! The K.I.S.S. Principle Of course we want to remind everybody of the KISS principle (previously Keep it Simple Sweetheart) but now morphed into "Keep it Simply Starch-Smart" to reduce your workload. Here are some things we do NOT have to do in the preparation process (although you certainly can if you prefer to):



  1. Cut and peal the root vegetables.

    • The reason we do not cut and peal BEFORE COOKING is because it is much less work to cut and peal AFTER COOKING. Basically you will just wash the vegetables and then you will cook them! This is the same whether using the Stainless Steel Dutch Oven or the Instant-Pot.



  2. Poke or prod the root vegetables.

    • Just place the root vegetables in the pot. We often cook a variety of vegetables at the same time. So, we may be placing a few sweet potatoes, a couple parsnips, some beets, etc into the cooking utensil. This way we have a variety at our meals.




Cooking Root Vegetables in the Instant-Pot Place the washed root vegetables in the Instant-Pot. Add about 1/4 to 1/2 of a cup of water. Cook on the steam setting. Although you can cook on most any other setting. My wife, Linda Carney MD tends to cook everything on the beans setting and it always works just fine. You will have to experiment a bit with the amount of time because the more you fill the pot the more time will be required. Generally we are cooking somewhere between 12 to 17 minutes. Our practice is to load the Instant-Pot just before we go to sleep. It then cooks and then remains very warm until the morning when we dish out the goods and start eating! Cooking Root Vegetables in the Stainless Steel Dutch Oven Place the washed root vegetables in the Stainless Steel Dutch Oven. Add about 1/4 to 1/2 of a cup of water. Place the cover on the pot. We tend to cook by remembering "3-3-3". Three hundred degrees, Three hours, starting at Three o'clock in the morning. The last three, about the time to start, is only relevant if you are using an oven timer. Otherwise, just remember three hundred degrees for three hours. You can also experiment by changing the heat and the time. The higher the heat, the less the time. We prefer a lower heat over a longer time because the vegetables seem to become sweeter that way. Our oven at home has an oven timer so we generally set it to start cooking at 3:00 AM. Then when we wake up the hot food is ready for us to dig in and eat. Squash We treat squash much the same as root vegetables. In fact I would not differentiate them at all except that squash is not a root vegetable. The squash also are prepared in the same way, we do not cut them until after they are cooked. We do clean them before cooking. We do not poke them before cooking. We often will add a squash to the same pot with some root vegetables. They tend to cook in the same amount of time and to need the same small amount of water. We remove the seeds after the squash is cooked and the squash has had a little time to cool down. We wait just enough time so that we can slice into the squash without burning our fingers. Whole Grains The Instant-Pot is the master tool for whole grains preparation. The only variable for the various grains is how much water do you need and how many minutes to cook them. This, it ends up, can be very subjective. You will find that you need less water than when cooking whole grains in the Instant-Pot than if you were cooking them on a stove top. That said, we tend to use MORE water than many people because we like to have our grains softer. They are easier to chew, and we think, digest. So, we will often cook our brown rice at three cups of water to every one cup of rice. We will cook our millet at 4 cups of water to every cup of millet. We cook buckwheat at four cups of water to every cup of buckwheat. The whole oat groats we cook at six cups of water to every cup of whole oat groats. You can experiment and use less water for sure. This is just how we get our grains softer. Brown rice can cook with as low at two cups of water for every cup of rice. Experiment and play here. Another recommendation we have is that you mix some of the grains. Some of our favorites are brown rice and quinoa, brown rice and millet, buckwheat and millet, etc... be creative! Greens We do love our greens and generally eat them for breakfast and lunch. Typically the quickest way for us to cook them is to simple clean them cut them up a bit and boil them. You can certainly steam them. Some greens are excellent in salads. But, the easiest we know is to just put them in a pot and boil them. We love kale and collards but tend to eat more Swiss Chard than anything else. The reason for this is because we have very little time for gardening and love fresh greens out of the garden. And, in Texas where we live we can keep the Chard alive all year long without doing anything except watering in the heat of the summer and covering the plants during the occasional freezing weather. Some of our chard plants have been providing an abundance of delicious large edible leaves for years. We put in some new plants yearly but also often leave the older plants to keep producing for three years. After about three years the plants just get too large and I take them out to make room for the other plants. Pan Sauteing High Water Content Vegetables We also encourage eating a large variety of the higher water vegetables like brussels sprouts, green beans, okra, zucchini, cauliflower, cabbage and more. What we do to prepare them is to use our Stainless Steel Dutch Oven like a Chinese wok. Basically I get it on the highest heat possible on our stove and place the vegetables in that hot pan using as little water as possible to cook them. I stir constantly. If the vegetables are about to stick to the pot I add a tiny bit more water. If you add too much water the vegetables will simmer and that will make the soggy. I prefer crispy vegetables so try to cook them fast and with as little water as possible. It really helps if you have a long handled wooden spoon so you won't get your hands too hot while stirring. Why No Talk About Seasonings? You will notice that so far I have not mentioned any flavoring agents of any kind. That is because that is for another discussion. But, for now I wanted to show you how to make a LOT of staple foods that you can live on easily. These ingredients are vegan, gluten free and nightshade free and so should work well for your situation. We actually use a LOT of different seasonings in our foods. You can use Chinese flavors, Indian flavors, Thai flavors, french flavors, etc... the sky is the limit.


Article Written at DrCarney.comThis subject is something we have intended for a long time to create an article about at DrCarney.com and now seemed like a good time. We thank you so much for  asking the question. The article at DrCarney.com does not deal with the issues of eating Gluten-free of Nightshade-free but it does outline pretty much what we have mentioned here regarding how to SURROUND YOURSELF WITH FOOD.


We Want More Recipes on This Site!In case anybody reading this reponse is interested in providing recipes that are within our guidelines and especially if you have some Gluten-free and Nightshade-free recipes we would love to receive them. They can be posted in our Recipes Section

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Thanks for the reply, it's really helpful. My issue is that I have wrist pain so preparation is a challenge. I know that there are bread brands that are acceptable in this diet. Is there any gluten free bread that doesn't have oil? I've found close calls, but then I see oil. Meanwhile the ezekiel bread from Food For Life is oil free.
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