Which whole grains are Gluten free?
You don’t have to miss out on healthy fibre if you’re not eating wheat, rye, barley and oats. Try these gluten-free whole grains: Brown rice is an easy, gluten-free way to boost your fibre intake, delivering a slightly nutty taste. Amaranth has a slightly peppery taste. It’s great in soups and stews, or you can ‘pop’ it like corn and use it in muesli bars. Buckwheat, which is not wheat as its name might suggest, makes a great stuffing for red capsicums. Buckwheat flour has up to 10 times the fibre of gluten-free flour. Millet has a very mild flavour. It can be boiled whole and used like rice, or enjoy it as filling ‘porridge’ topped with cinnamon, shredded coconut and banana. Quinoa is a crunchy nutty seed. It takes just 15 minutes to cook, using a ratio of 1 cup of quinoa to 2 cups of water. It’s also available as porridge flakes for gluten-free winter breakfasts. Teff is the smallest of grains, with a slightly ‘earthy’ flavour. You can use cooked teff in soups or as an alternative to polenta.