Great gluten-free grains

gluten-free grainsBy: Cara Rosenbloom, R.D.

May is Celiac Awareness Month, and it’s a perfect time to look at the some gluten-free grains that can be a delicious compliment to your celiac-friendly meals and snacks.

People with celiac disease must follow a gluten-free diet for life. Gluten is a protein that’s found in wheat, rye, barley and foods made from these grains, such as cereal, bread and pasta. But a gluten-free diet does not mean a grain free diet! Here are four tasty whole grains that you can enjoy:

Brown rice: This familiar grain is a staple in many diets, and takes about 50 minutes to cook. You can also buy equally-nutritious parboiled brown rice, which cooks in just 10 minutes. It’s the most affordable gluten-free grain.

Quinoa: This quick-to-cook grain is actually a seed, and cooks in just 15 minutes. Add vegetables, beans and herbs for flavourful quinoa salads. Or, spice it up with cumin, coriander, dried fruit and nuts.

Millet: Yes okay, it’s bird seed. But it’s also SO delicious. Buy puffed millet to add to breakfast cereal, or cook whole millet into breakfast porridge with cinnamon and raisins. As a savoury side dish, boil millet for 20 minutes and add basil, sundried tomatoes and Parmesan. Yum!

Gluten-free oats: Oats are naturally gluten-free, but may be cross-contaminated with wheat growing nearby. Good news – you can now buy pure gluten-free oats. Use them for oatmeal, homemade muesli or perfect granola bars.

You can also try pasta made from different gluten-free ingredients, such as rice, corn, lentils, quinoa and flax. All of these options can help you steer clear of nutritionally-sparse gluten-free cookies, crackers and desserts that are made with lots of salt, sugar, fat and refined flours.

 

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