Whole grains have been a staple food for many cultures. You may be familiar with the obvious grains like rice, a staple food in Asian cultures. Wheat was used mainly by the middle east where they would make pita breads and couscous. Millet, corn, wheat, rice, pasta and beer play a huge role in European diets providing nutrition and vitamins. Thanks to Scotland, we have rolled or steel cut oats, which Americans have also adopted as a part of breakfast and can also be used in baked goods. Oats make a great gluten free alternative.
Gluten free whole grains are an excellent source of nutrition and provide sustained energy throughout the day. Most contain iron, dietary fiber, vitamin e, b-complex vitamins, and the body absorbs it slowly making it easier to stay energized longer. Whole grains are to take as a pre-workout and may be what you need to get a boost of energy. Whole grains are good for you; refined and enriched grains are not. Processed grains are stripped and bleached from their nutritional goods and are absorbed too fast by the body which then converts it to simple sugars that get broken down and most often converted to fat. Whole grains and more specifically gluten free grains, are great for the body and digestive tract for most consumers unless they have a specific allergy. Gluten free grains are safer for those that have wheat allergies.
**1 C of dried grains yield 2-4 servings**
Gluten Free Grains
|1 C of Grains||Water||Cooking time|
|Amaranth||3 Cups||30 min.|
|Brown Rice||2 Cups||45-60min.|
|Buckwheat (Kasha)||2 Cups||20-30 min.|
|Corn Meal||3 Cups||20 min.|
|Millet||2 Cups||30 min.|
|Oats||2 Cups||20-30 min.|
|Quinoa||2 Cups||15-20 min.|
|Wild Rice||4 Cups||60 min.|
Liquid measures and time may vary due to the heat used. Keep the lid on and check the water level throughout the cooking process making sure it doesn’t dry up and scorch. To make it easier, get a rice cooker. You can cook most grains in it and can even use less liquid. It’s a fool proof way too cook the harder grains like brown rice. Also try soaking the grains over night to increase the absorption of the grain. Whole grains keep well in the fridge for up to a week and sometimes longer. Add more water to reheat the grains or use the left overs in baked goods. Add ingredients like nuts and dried fruits to spice up the grains. The possibilities are endless.
Gluten Free whole grains for energy. They break down slowly in the body, have loads of fiber, and more importantly are filling. You will feel less hungry for a longer period of time. If you eat a bowl of oatmeal in the morning, you will find that you will stay full longer into the day, maybe even make it to lunch. It supports healthy digestion, and makes the heart happy. Lower and maintain your cholesterol levels with oatmeal. Millet, and quinoa make a great alternative to the more common grains like rice. Quinoa contains all amino acids required to build healthy muscles. This is a staple food in Peru and was eaten by the indigenous tribes in addition to the potatoes that grow in abundance there. Quinoa can be used in about everything. Use it in salads, a side, or make it just like you would oatmeal. You can add nuts and fruit, cinnamon and a bit of maple syrup and eat it for breakfast. This is much healthier than eating a high fatty breakfast. Eat more Whole grains and feel the difference. If you have to stay away from Wheat, these gluten free whole grains make it a whole lot easier.Start experimenting and find your favorite gluten free whole grain.