Why going gluten-free doesn’t mean going grain-free
It&rsquos not possible to stroll the aisles in your regional supermarket without seeing package after package labeled &ldquogluten-totally free.&rdquo But who really needs a gluten-totally free diet plan, and how can you nonetheless get pleasure from grains, even if you are consuming gluten-free?
Gluten is a protein identified in just four grains: wheat, barley, rye and triticale, a wheat-rye hybrid. For folks with celiac illness (an estimated 1 % of the population) eating foods containing gluten can trigger an immune reaction in the tiny intestine that leads to a host of overall health difficulties, from abdominal pain to vitamin deficiencies that can impact the brain, bones, liver and other organs. Some individuals who don&rsquot have celiac disease still endure from gluten-sensitivity or allergies to wheat, and can advantage from a gluten-totally free diet.
No matter the purpose behind going gluten-free of charge, for these generating the switch it may appear like the end of consuming grains. Nevertheless, that shouldn&rsquot to be the case. Even though cutting out gluten-containing grains is essential for these who are gluten-intolerant, there&rsquos an array of other complete grains &ndash naturally gluten-cost-free &ndash that can make your diet regime as varied, delicious and nutritious as you like.
If you&rsquore building a gluten-free of charge menu, it&rsquos crucial to consist of entire grains, which give a lot of crucial nutrients. Attempt some of these possibilities in your meals, from breakfast to dinner, to get a taste of the flavors and textures that entire, gluten-free of charge grains have to supply:
* Amaranth &ndash Popped like corn or added to soups or a pilaf, this heart-healthful grain adds great taste and texture.
* Buckwheat &ndash No matter whether employed entire or ground as flour, buckwheat gives a rich, nutty flavor.
* Corn &ndash A classic American staple that is as versatile as it is straightforward to uncover.
* Millet &ndash Let it stand alone as a side or bake it into crunchy crackers millet&rsquos mild flavor ensures that it plays properly with other components.
* Oats &ndash Oats themselves are gluten-free, but they&rsquore typically processed in areas exactly where gluten merchandise are also produced. Make certain your oats are certified as free from cross-contamination.
* Quinoa &ndash This nutrient-wealthy grain has been a staple in the Andes Mountains for centuries, and it&rsquos gaining in popularity for its versatility and subtle flavor.
* Brown and colored rice &ndash Rice itself, or goods produced from it, like noodles, can be utilised to prepare delicious dishes from around the globe.
* Sorghum &ndash Flour created from this nutrient-packed grain can be employed to make every little thing from pie crust to pancakes. It can also be popped &ndash it&rsquos a exciting treat that appears like mini-popcorn.
* Teff &ndash Tiny teff grains (three,000 grains weigh just 1 ounce) make a flavorful flour that can be used for crepes, breads or injera, the spongy flatbread that is a dietary staple in the grain&rsquos native country of Ethiopia.
* Wild rice &ndash Hearty, nutty and utterly scrumptious, wild rice is a welcome addition on any plate. Use it as stuffing, in a salad or just on its own.
Simply because all of these entire grains have their personal nutrient profiles, mixing them up is a excellent way to make your diet plan healthier &ndash the far more distinct grains you consume, the a lot more nutritional assortment you&rsquoll get. Recipes for every single kind of gluten-totally free grain can be identified at www.wholegrainscouncil.org. To get started, try this delicious dish, Southwestern Quinoa Salad, which pairs each quinoa and corn with flavorful, fresh components that every person will adore.
Southwestern Quinoa Salad
1 cup quinoa
2 cups vegetable broth
2 ears corn, roasted and cut off cob
1 red bell pepper, roasted and chopped
1 15-ounce can black beans, rinsed and drained
1/two cup chopped cilantro
three limes, juiced
two tablespoons olive oil
1/2  teaspoon cumin
1/two teaspoon salt
1/four  teaspoon fresh ground black pepper
1/eight teaspoon cayenne pepper
Put quinoa and broth in a medium saucepan. Bring to a boil, cover and simmer for 15 minutes or until tender.
In a massive bowl, mix with each other quinoa, corn, pepper, beans, scallions and cilantro.
In a tiny bowl, whisk collectively lime juice, olive oil and seasonings. Pour over quinoa mixture.  Cover and chill for at least 30 minutes to let flavors set.