As we gluten-free individuals know, despite all the cool
restaurants and recipes and tips and tricks that are available to us, it can be
easy to get into a dietary rut. I don’t know about you all, but my ruts tend to
revolve around the same rotation of foods, prepared the same way, week after
week. With our busy schedules, I suppose it’s human nature to err on the side of
comfort and convenience, rather than keeping things mixed up with only a little
extra effort.
As it turns out, those “rut” or “go-to” foods aren’t always the
best nutritional choices for us, and we could probably be preparing these
healthier gluten-free meals in a more efficient manner, as well. The great news
is, both of these problems can be solved a lot more easily than we might think!
Choosing Better
Gluten-free Stuff
·
Find the whole grains!
As you browse your local market for gluten-free goods, search the labels for
the first ingredient listed. Bread, cereal, pasta and the like that are largely
made from wild rice, brown rice, buckwheat, whole corn and other whole grains
are more nutritious than refined grains.
·
Always go with
enriched. Only select gluten-free brands enrich their products, but your body
will know - and appreciate - the difference. Pro tip: B vitamins like thiamin,
riboflavin and folic acid will appear on enriched foods' labels.
Preparing that
Gluten-free Stuff
·
It's simple to cook whole grains! Much like
rice, the finished product looks a lot more complicated than the process
required to make it, actually is. Think of it like this: dry grain + pan +
water / broth ... Boil ... Simmer until liquid is absorbed. Easy, right?!
·
Remember how your dad
never used the instructions when he built your toys? Cooking grains is a lot
like that! Cooking times can vary according to taste. If you like your pasta a
little bit al dente style, then shorten up that cooking time. Want those whole
grains tender? Add more liquid and keep cooking until it feels right to you.
You are in control!
Some of these things may seem like
common sense, but you may be surprised at how many of us don't step out of our
meal routines for fear of the unknown. As you saw above, it doesn't have to be
that way! Have more questions about how to healthily spice up your gluten-free menu
at home? Check out these links!
http://wholegrainscouncil.org/files/CookingWholeGrainsGF.pdf
http://www.glutenfreedietitian.com/healthy-gluten-free-grains/
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