Whole Grain RecipesHere are some whole grain recipes made with gluten free grains: amaranth, quinoa, buckwheat, brown rice, millet, wild rice, oats and teff. The grains that contain gluten are wheat, spelt, kamut, rye, barley. They are good for bread making. The recipes on the list below are either pilaf style, a fluffy grain with herbs and oils added, or are creamy like oatmeal. Here are some whole grain recipes: Amaranth Brown rice Buckwheat Millet Quinoa Oats Teff Wild Rice Cooking Times Here's a helpful list for cooking whole grains, with water amounts and time for each grain. All about grains There are 3 types of grains: whole grains, grain products, and refined grains.
--Whole grains are closest to nature. They contain all the fiber, vitamins and minerals. These grains are: brown rice, brown basmati rice, millet, wild rice, quinoa, amaranth, buckwheat, whole barley, oats, and teff. --Grain products are grains that have been ground into flour and made into breads, pasta, tortillas, crackers, and creamy cereals. Be cautious with them. Once the grain is cracked, it loses its vitality. When it's ground into small flakes, it affects the blood sugar more strongly and can cause health problems. Some people react to grain products with high insulin and gain weight. The exception seems to be rolled oats. They have enough healthy fat to prevent a blood sugar spike, and they have a component in the oats that keeps them fresh longer. But be sure to use rolled oats. Instant oatmeal is too refined. with instant oats, the oats are flattened by heavy rollers, cut into flakes and dried, then cooked and dehydrated. The proteins are altered with pressure and heat. Rolled oats cook almost as quickly and are better for you.
Whole grain pasta is lighter than intact grains and can be easier to digest. Some Italian pasta is made with farro, or spelt. This is a healthier strain of wheat. Many people react negatively to wheat but can eat spelt with no problems. I love both spelt pasta and quinoa pasta. And there is brown rice pasta available, too. We all need healthy comfort foods, and what is more comforting than a bowl of pasta with tomato sauce or pesto? Just watch the portions, its easy to go crazy with pasta! --Refined grains include white bread, donuts, cakes, cookies, pastries, crackers, and white rice. These are the bad guys. They have been stripped of most of their fiber, B vitamins and minerals. They cause weight gain and inflammation in many people. So when you choose grain, look for whole grain in the bulk bins or packages. It must say "whole grain" on the package, or it's not. Be careful with wheat. Wheat can cause depression, fatigue, and congestion. Notice how your body feels after eating wheat. If you get depressed, wheat may be the cause. Try a wheat free diet for a while and see how you feel. Dr. Christine Northrup says that as we get older, we lose our ability to digest the gluten in wheat. We need a variety of grains, not just wheat bread. Why not try millet or quinoa? The good news for whole grains The Nurses Health Study followed 74,000 women from l984 to l996. The researchers found that women who ate the most whole grains weighed less than women who ate fewer whole grains, and the higher intake of whole grains was associated with a lower risk of stroke.
Buckwheat recipes, non gluten grain Here's a helpful list for cooking whole grains, with water amounts and time for each grain. Easy millet recipes, gluten free Quinoa recipes, non gluten grain Steel cut oats, a heart whole food Teff, a tiny gluten free grain from Africa |
