Heart benefits from whole grains
What are Whole Grains? Gluten-free grains (also called cereals) are the seeds of plants and include brown rice, corn, flax,
Montina (Indiana ricegrass), millet, oats (pure, uncontaminated), sorghum, teff, and wild rice as
well as the pseudo grains of amaranth, buckwheat, and quinoa. A grain is “whole” when it is
consumed in a form that includes the bran (outer layer and primary source of fiber), germ (the part
that sprouts into a new plant), and endosperm (the bulk of the seed)
Cul inary Benef its and Ways to Add Whole Grains to a Gluten-Free Diet
- Whole grains add chewy texture, intriguing flavor, visual appeal, and greater variety to gluten-free meals. They can be an extra ingredient or a replacement or stand alone, as shown below:
- Add cooked buckwheat, oat groats, steel-cut oats, quinoa, sorghum, or wild rice to rice pilaf
- Enrich soups with cooked brown rice, buckwheat, oat groats, quinoa, sorghum, or wild rice
- Boost nutritional content of brownies, cakes, and cookies with 1/4 cup cooked amaranth or teff
- Sprinkle cooked whole grains over mixed green salads
- Toss cooked whole grains with gluten-free pasta
- Cook whole grains in a slow-cooker overnight for a hearty breakfast
- Dress cold cooked whole grains with pesto or a zesty salad dressing for tabbouleh
- Blend cooked oat groats or brown rice with black beans or pinto beans in Southwestern dishes
- Extend hamburger pat ties or meat loaf with gluten-free rolled oats or cooked brown rice, quinoa, amaranth, or teff
- Replace 1/4 of the cornmeal with teff grains for a cornmeal-teff polenta
- Add cooked amaranth, quinoa, or teff to puddings for interesting texture
- Cook hot cereal for breakfast from Altiplano Gold quinoa cereals, Ancient Harvest quinoa flakes, Bob’s Red Mill Mighty Tasty GF Hot Cereal, or The Birkett Mills’ buckwheat flakes
- Use quinoa flakes or gluten-free cold cereals and granolas to top fruit crisps
- Choose pasta that is made with added rice bran (e.g., Tinkyada) or with quinoa (e.g. Ancient
- Harvest, NorQuin)
- Choose baking flours such as amaranth, brown rice, buckwheat , quinoa, sorghum, teff, or wild rice because they are ground from the whole grain
- Sprinkle ground flax or flax meal on yogurt or hot cereal
- Add cream of buckwheat cereal, ground flax or flax meal , or rice bran to homemade breads
- Enjoy popcorn as a nutritious snack
- Choose whole grain crackers such as Mary’s Gone Crackers
reduced risk of heart disease, stroke, type 2 diabetes, and cancer.
