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Gluten-Free Grains To Put On Your Table.

 

Want to go gluten-free? Here I’ll share gluten-free grains to put on your table. There are surely tons of choices out there for you to put on your dinner table. Even if you don’t have a gluten sensitivity, eating gluten-free foods is beneficial for your health and is a positive habit to adapt. For those that can’t have gluten though, like a coeliac sufferer, it’s even more important to know what you can still eat without causing a major upset. 

 

Make the switch to these whole grains that are gluten-free for a healthier lifestyle that doesn’t require cutting out the good carbs or flavours and will round out your meals!

 

1. Long Grain Brown Rice


Switch from white rice to long-grain brown rice for a perfect side you won’t feel guilty about when you make your stir-fry. For every cup of brown rice, use 2 cups of water (or stock for more flavour) and bring it to a boil. Drop the heat to low, then simmer covered for 45 minutes.

 

2. Quinoa


Everyone’s favourite ancient grain can be tricky to cook if you don’t know what to do. Rinse and drain one cup of quinoa and add it to 2 cups of boiling water (or stock). Cover and drop the heat down to medium. Allow it to simmer until all the water absorbs, generally around 10 to 12 minutes. Take it from the heat, fluff it with a fork, then add the cover back on and allow it to stand for 10-15 minutes before you serve it. If using it cold, like in a salad, allow it to cool completely.

Check out my latest recipe using this gluten free grain in my Quinoa Tabbouleh

 

3. Amaranth


Amaranth is a highly nutritious grain with loads of protein. For every cup of uncooked amaranth, you’ll need to boil 3 cups of water. Once the water boils, add the amaranth. Cover it and drop the heat to simmer until the water absorbs — roughly 20 minutes. Use a fork to fluff it before serving.

 

4. Hulled Millet


Millet is often used in Chinese porridge. Take one cup of rinsed, drained millet, and add it to 3 cups of boiling water or stock. Add a cover and put the heat down to medium-low until cooked through. If you want it more like a pilaf, add your cup of millet to 2 cups of water or stock instead and keep cooking until all the water absorbs, usually around 20 minutes.

 

5. Buckwheat

While it’s often discussed if it is a grain or a seed, this pseudo gluten free grain is very versatile as a porridge alternative or to add to salads. For porridge, combine 1/2 cup of soaked buckwheat grouts in 3 cups of water and bring to the boil over a medium heat. Reduce to low and simmer for 25 minutes or until tender. Add a little more water during cooking if necessary.

 

6. Polenta


One incredibly tasty gluten-free whole-grain side to choose is polenta. Add one cup of corn grits or cornmeal to a pot filled with 3 cups of boiling water and a half-teaspoon of salt. Lower the heat and cook it slowly, occasionally stirring for 5 minutes. After that, take it off the heat and cover it for just a few minutes, then serve. This is an excellent choice for anyone that needs to get dinner on the table fast!

 

Grains aren’t the enemy — and with so many gluten-free grains to choose from, you can enjoy these gluten-free whole grains any day of the week! Next time you are building your meal that is avoiding gluten, or just reducing your gluten consumption, consider adding these gluten-free grains to your plate.

 

 

Posted by Evolved Nutrition and Naturopathy

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