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Recipes with Whole Wheat Pasta

Health Benefits and Key Differences

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Barley and wheat are two of the most popular grains in the world. They’re part of everything from food to drinks to animal feed (basically, you’ve had both, even if you don’t realize it). But which is better for you

Because they are so similar in appearance, taste, and nutritional value, it’s easy to confuse the two. But don’t be fooled: barley and wheat have some key differences.

Whether you want to change your diet or just want to know exactly what you are consuming, here are the biggest differences between barley and wheat so you can make the most informed choices for your diet.

How do barley and wheat stack up?

These two popular plants share some similarities: both are nutritionally dense and full of vitamins.

Manufacturers usually grind wheat into flour before using it, while barley is eaten as a whole grain. Because wheat flour has so many uses, wheat is a little more versatile than barley.

But barley contains more fiber and beta-glucan than wheat, and research suggests that barley may help lower cholesterol and blood sugar.

Let’s address the similarities first.

Both barley and wheat come from the Middle East and have been around for about 10,000 years. Both are grasses, a family of plants that also includes rice, sugar cane, and corn.

Each grain consists of three layers: the outer bran layer, the endosperm layer, and the nutrient-rich inner core. There are different varieties of barley and wheat, but some are more common than others.

When it comes to processing, barley and wheat are slightly different.

You can eat whole grain wheat as wheat berries or sprouted wheat. Most often, however, it is used as a flour thanks to the grinding process.

Milling cracks the grain and separates the layers – voila, flour! You can now make bread, cookies, pasta, noodles, and breakfast cereals.

Some people ferment wheat to make beer and other alcoholic beverages. And farmers sometimes feed it to cattle.

Barley doesn’t need to be ground, but manufacturers usually peel it to remove the outer layer.

Peeled barley is a whole grain, pearl barley is not – mother-of-pearl is a polishing process that removes the outer layer of the grain. Barley is no longer as common in food as it used to be, although people certainly still eat it.

You can find peeled and pearly barley in soups, stews, porridge, and baby food. People also malt barley to make alcoholic beverages. And barley flour is available for products like bread, pasta and baked goods.

Both barley and wheat are nutritionally dense foods. But the composition of each one really depends on the degree of processing of the grain.

For example, all-purpose flour (white flour) made from wheat contains only some parts of the grain, while whole wheat flour contains all of the grain. Peeled barley contains all of the grain, while pearl barley contains part of the grain.

Macronutrients

Here’s a look at how 100 grams of pearl barley, peeled barley, all-purpose white wheat flour, and whole wheat flour compare in macronutrients.

Overall, the macronutrients for pearl barley, peeled barley, white wheat flour and whole wheat flour are very similar. But white wheat flour has significantly less fiber. (We see you wear off, white wheat flour.)

Minerals

For example, 100 grams of pearl barley, peeled barley, all-purpose white wheat flour and whole grain flour compare in minerals.

Both wheat and barley are rich in minerals. Whole wheat flour contains more manganese than barley, while peeled barley and whole wheat flour are high in potassium and iron.

Vitamins

For example, 100 grams of pearl barley, peeled barley, all-purpose white flour and wholemeal flour compare in vitamin content.

These forms of barley and wheat are quite similar in vitamin content, although whole wheat flour contains the most folic acid.

White wheat flour provides the smallest amounts of these nutrients (with the exception of folic acid – but whole wheat flour still outperforms white wheat flour in terms of folate content).

Fiber

Wheat loses a lot of fiber during processing. White flour is processed more than whole wheat flour, so it contains less fiber. Barley isn’t processed as much as wheat, so it has more fiber.

Most wheat fiber is insoluble, so it gets through your digestive system and adds bulk to your stool (sometimes feeding the hungry, hungry gut bacteria as well).

Peeled barley has significantly more fiber than pearl barley. Most of the fiber in barley is soluble fiber that, when combined with liquid, forms a gel. Research suggests that this type of fiber can help lower cholesterol and improve blood sugar control.

protein

Whole wheat flour is a clear winner here. It offers the greatest protein wallop of any grains we’ve discussed. But pearl barley has more protein than white flour, so it’s not easy to say that wheat wins right away.

Peeled barley contains more protein than pearl barley, while whole wheat flour contains more protein than white wheat flour (since white wheat flour loses a lot of protein when it is refined).

Barley and wheat are both nutritious and healthy.

Compared to other grains, whole grains (like whole wheat) are a better source of nutrients like:

Whole wheat is an insoluble fiber and can act as a prebiotic. The results of some observational studies suggest that whole wheat may reduce the risk of colon cancer.

Barley is full of antioxidants, vitamins, and minerals, including:

Peeled barley is generally healthier. Some research from 2015 suggests that peeled barley may help lower blood sugar and improve digestion.

Under the microscope, both grains offer important nutritional benefits. But how easy are they to find? How versatile are they? And how do they taste?

Availability

Both barley and wheat are readily available and easy to find. With wheat the most grown crop in the world and barley the fourth most grown, it is safe to say that wheat is generally easier to find.

Prep

Most of the time, you will likely buy wheat as a flour and use it in baking or cooking. If it doesn’t rock its flour bag, you can find wheat in the form of wheat berries or sprouted wheat.

Barley does not need to be ground. You can buy it as a grain and cook it at home, much like rice. It just takes a good wash first.

Both grains are relatively simple after use. The prep time for both really depends on what you’re cooking.

taste

Barley has a more pronounced taste because you consume it as a whole grain. Wheat is often a flour that can be baked in various dishes so that it can take on many different tastes.

It is possible to magically turn flour into a sweet cake or savory bread – no matter what mood you’re in, flour has likely got you covered.

Barley doesn’t have quite as many preparation options as wheat, so it’s a bit more limited when it comes to flavor variations.

Both wheat and barley are good for you – which one is “better” really depends on your nutritional goal. It’s hard to choose one as each one glows in its own way.

Benefits of barley

Peeled barley contains more fiber and beta-glucan than wheat and loses fewer nutrients during processing.

It’s full of antioxidants, vitamins, and minerals, including potassium, iron, and zinc. Barley can help lower blood sugar and improve digestion.

Barley is a great nutritious alternative to rice and is easy to prepare.

Benefits of Wheat

Wheat flour is full of nutrients like folic acid, copper, and vitamin B6. Whole wheat can be beneficial for colon health and even reduce the risk of colon cancer.

Wheat flour is also versatile and can be used in so many different ways that it takes on different flavor profiles and serves as a general kitchen staple.

These grains affect conditions such as celiac disease, wheat allergy, irritable bowel syndrome (IBS), and metabolic syndrome in different ways.

Gluten sensitivity / Celiac disease

Celiac disease is an autoimmune disease in which your body cannot tolerate gluten. This can damage the lining of the intestines and lead to unpleasant side effects such as gas, constipation, and diarrhea, as well as weight loss.

Without a diagnosis, much more serious health problems can arise.

Both barley and wheat contain gluten: wheat contains glutenins and gliadins, and barley contains hordeins. If you have gluten sensitivity or celiac disease, you shouldn’t eat barley or wheat.

RDS

If carbohydrates are not broken down during digestion, they ferment in the colon and produce gas. In people with IBS, this process can cause side effects such as gas, stomach pain, diarrhea, and constipation.

Both barley and wheat contain carbohydrates that aren’t broken down during digestion, and research suggests that they can trigger IBS symptoms. So if you have IBS, pay attention to how you feel when you eat barley and wheat.

If you live with IBS and experience symptoms from consuming barley and wheat, you should probably avoid these grains. Your doctor may recommend that you try an elimination diet to determine which foods are causing symptoms.

Blood sugar and cholesterol

Peeled barley contains more beta-glucan than wheat. Research suggests that beta-glucan can help lower cholesterol and improve blood sugar control.

At least in terms of beta-glucan content, barley has an advantage over wheat.

Oats are another whole grain with nutritional benefits like vitamins, minerals, and antioxidants. Like barley, oats are a great source of fiber and beta-glucan.

According to some research, oats are the only food source of avenanthramides, antioxidants that can protect against heart disease.

Manufacturers usually roll oats into oatmeal, but you can find oatmeal and oat milk as well. Oats are arguably more versatile than barley or wheat.

They’re also usually gluten-free, which makes them a great choice for people with a gluten sensitivity. Only buy oats that are labeled “gluten-free” to ensure they are protected from gluten contamination.

Because of their versatility and nutritional value, oats are sometimes a better choice than barley or wheat.

Barley and wheat are two very popular plants in the grass family.

While food manufacturers typically grind wheat into flour for baked goods and other foods, you can also find wheat in some whole grain forms. Barley is eaten in both whole grain and pearl forms.

Both grains contain a wide variety of nutrients and vitamins that make them a healthy part of your diet.

Both grains also contain gluten, so anyone with a gluten sensitivity or celiac disease should avoid them. And both contain carbohydrates, which can cause nasty side effects for anyone with IBS.

Barley contains more fiber and beta-glucan than wheat and can help lower blood sugar and cholesterol levels.

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Recipes with Whole Wheat Pasta

5 Simple Steps to a Healthy Pasta Dinner

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Whether you are trying to lose weight or just want to eat healthy, pasta tends to be considered taboo. But you don’t have to ban pasta altogether or even demote it to “Cheat Meal” status; In fact, an Italian study published in Nutrition & Diabetes in July 2016 found that eating pasta was linked to a lower chance of obesity.

But before you start piling up the pasta, keep in mind that the servings Italians eat are much smaller than what you see on a plate in the US. And while the 23,000 study participants who ate pasta regularly were more likely to have a healthy body weight, they also followed a healthy Mediterranean diet.

The good news is that spaghetti and meatballs, penne primavera, and even lasagna can all be healthy options for your dinner if you eat healthily from the start. The key is to choose the healthiest ingredients – and some of the tricks below can help you cut down on calories and fat without losing taste!

1. Choose the right pasta

Let’s start with the basics: the pasta itself. The most important factor to keep in mind is that you should choose pasta made from whole grains.

Pasta is naturally low in fat and high in carbohydrates. Whole grain or whole wheat pasta contains the nutritious layers of the grain that add heart-healthy fiber to your dish (these grains have been removed from regular white pasta). Because of this, whole wheat pasta is digested more slowly, which helps keep blood sugar levels constant and keep you feeling full longer.

When buying pasta, always check the ingredients list and look for whole wheat flour listed as the first ingredient. And remember that while whole wheat pasta is healthier, you still need to be careful about your portion sizes. Uncooked pasta has about 100 calories per ounce; this corresponds to about ½ cup cooked. A large, hearty bowl can add up to hundreds of calories, so make sure you determine the right serving size for your daily caloric intake and serve accordingly.

2. Do the vegetable swap

One way to enjoy a larger serving of your favorite pasta dishes – without calorie overload – is to swap out flour-based pasta for vegetable pasta. Cut the vegetables into “noodles” with a spiral cutter or vegetable peeler, fry them for a few minutes and top with the sauce of your choice. Zucchini, carrots, parsnips, and butternut squash all go well with pasta dishes.

3. Volume with vegetables

You just can’t do without your pasta? That’s okay. You can enjoy flour-based pasta while keeping the calories under control (and packing in the diet) by using vegetables to add volume to your meal. Start with a healthy base of whole wheat pasta, then stack up vegetables like spinach, onions, peppers, pumpkin, zucchini, eggplant, peas, mushrooms, and broccoli.

You can lightly sauté or steam vegetables that have been cut into pieces or strips, and then toss them in after pasta cooks or add them to a homemade sauce.

4. Pack protein

Now that you’ve covered pasta and fresh vegetables, it’s time to add lean protein. Skinless chicken (grilled, baked or sautéed) transforms pasta into a filling main course in no time at all. Steamed, grilled, or sautéed shrimp are another delicious choice to top off your pasta.

Even meatballs can be a healthy pasta topper when made with lean ground chicken or turkey. Or go vegetarian by using nuts and legumes as a base, like in this meatless meatball recipe.

5. Pasta Sauce Matters

The final step is to countersink your bowl. Before you add a generous portion, you should be careful: Sauce can quickly turn a pasta dish from healthy to fatty. If it comes out of a jar, read the label to check the fat and sodium levels. As a general rule of thumb, choose a variety that has no more than 75 calories, 3 grams of fat, and 150 milligrams of sodium per serving. Cream sauces like Alfredo or Carbonara tend to be high in fat and calories, so sticking to a simple tomato sauce is usually a safe bet.

You can also get creative and homemade, which is a smart way to control the amount of sodium in your dish. Simply combine low-sodium canned or tomato cubes with fresh herbs such as basil and oregano and simmer in a saucepan on the stove. Or toss pasta with a little olive oil, minced garlic, and a squeeze of lemon or lime juice for a light, fresh taste. If you’re in the mood for a heavier sauce, you can also make a recipe lighter without losing the convenience flavor. Try it out with this fettuccine faux-fredo that uses beans for a creamy texture while reducing fat at the same time.

Additional reporting from Brianna Steinhilber and Margaret O’Malley.

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Recipes with Whole Wheat Pasta

10 of Our Top Plant-Based Recipes Under Ten Ingredients From March 2021

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These vegan recipes are easy and delicious! All of these recipes keep the ingredient count below 10 so you know they are affordable, simple, and easy! Don’t forget to check out our quick and easy recipe archive!

We also strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest meat-free, vegan, plant-based and allergy-friendly recipe source to help you get healthy!

1. Coconut chia pudding

Source: Coconut Chia Pudding

Despite their small size, chia seeds are a nutritional powerhouse: they’re packed with omega-3 fatty acids, antioxidants, calcium, fiber, and protein. When mixed with liquid, the high fiber seeds resemble tapioca pudding, but with many other nutritional benefits, including boosting energy, aiding digestion, and stabilizing blood sugar. This coconut chia pudding by Lena Ropp is absolutely delicious with all fruits and berries.

2. Simple 20 minute garlic noodles

Simple 20 minute garlic pasta

Source: Simple 20 Minute Garlic Pasta

This simple 20 minute garlic pasta from Kristen Genton is super easy to make and takes around 20 minutes to make. If you are a garlic lover this is definitely for you. You can also caramelize some onions and add them to the mixture as well. The possibilities are endless with this easy 20 minute garlic pasta!

3.Mexican oatmeal (creamy avena)

Mexican oatmeal (creamy avena)

Source: Mexican Oatmeal (Creamy Avena)

Make this authentic Mexican oatmeal (creamy avena) by Mitch and Justine Chapman for an incredibly tasty start to the day. With just 5 ingredients, it’s perfectly sweet, creamy, and rich in flavor. You have to try the secret ingredient!

4. Zucchini pizza bites

Zucchini pizza canapes

Source: Zucchini Pizza Bites

Zucchini grows in abundance in our garden and is so versatile, healthy and aromatic! It’s also easy to preserve or freeze to enjoy all year round. We add frozen zucchini to smoothies, ice creams, fresh zucchini I add to desserts like brownies and of course we love zucchini noodles and zucchini oatmeal. Without fat and a lot of fiber, it is also loaded with significant amounts of vitamin B6, riboflavin, folic acid, C and K, and minerals. Yummm! These Zucchini Pizza Bites from Lena Ropp will be one of your favorite snacks. Perfect low-carb pizza fix, ready in the oven in just 10 minutes!

5. Chocolate crispies

Chocolate crispies

Source: Chocolate Crispies

Sara Oliveira’s Chocolate Crispies muesli can be enjoyed at any time of the day!

6. Spicy roasted chickpeas

Spicy roasted chickpeas

Source: Spicy Roasted Chickpeas

These flavorful roasted chickpeas from Hayley Canning are the most addicting snack of all time. They are perfectly hot, crispy and of course so delicious. Best of all, they’re high in fiber, high in protein, low in fat, and couldn’t be easier to make! Simply mix the chickpeas with olive oil and spices, then roast them in the oven. You really are that versatile. Not only do they taste great as a healthy snack, they can also be added to salads and pasta dishes.

7. Whole grain pan of focaccia

Whole grain pan of focaccia

Source: Whole Grain Focaccia Pan

If you’ve always wanted to bake bread yourself but got overwhelmed by the idea, start with this whole grain pan focaccia from Sheela Prakash. Focaccia is the most beginner-friendly bread there is, and this one it is infinite. Because all you need is to stir a few things together in a bowl. Let this disheveled batter sit for a few hours, then toss it in the refrigerator for a little rest. While most bread recipes have a strict schedule, this one doesn’t. Just leave it in the fridge for 8 and 48 hours – it’s ready and waiting for you!

8. Chocolate cashew spread

Chocolate cashew spread

Source: Chocolate Cashew Spread

Gentle and rich, this chocolate cashew spread by Namrata Edward Kshitij is a nice edible gift. Just get some pretty little jars, fill them with this chocolaty goodness, and share them with loved ones.

9. Lentil pancakes with leftover vegan dal

Lentil pancakes with leftover vegan dal

Source: Lentil Pancakes with Leftover Vegan Dal

Lentil pancakes with leftover vegan dal by Priya Lakshminarayan are a powerful nutritious recipe made with leftover dal. They make a healthy vegan breakfast / snack recipe!

10. Jaffa cake

Jaffa cake

Source: Jaffa Cakes

These Jaffa Cakes from Aimee Ryan have a spongy bottom, an orange jelly center and are coated in crispy chocolate.

Learn How To Make Plant-Based Meals At Home!

Vegan quesadillas with nutritional yeast

It is known to help reduce meat consumption and eat more plant-based foods chronic inflammation, Heart health, mental wellbeing, Fitness goals, Nutritional needs, Allergies, good health, and More! Milk consumption has also been linked to many health problems, including acne, hormonal imbalance, cancer, Prostate cancer and has many Side effects.

For those of you who want a more plant-based diet, we strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest herbal recipe source to reduce your ecological footprint, save animals and get healthy! And while you’re at it, we encourage you to find out about the environment and health benefits from a vegetable diet.

Here are some great resources to get you started:

For more daily published content on animals, earth, life, vegan food, health and recipes, subscribe to One Green Planet newsletter! Finally, public funding gives us a greater chance of continuing to provide you with quality content. Please note support us through donations!

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Recipes with Whole Wheat Pasta

How to Make Any Dish Gluten-Free

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When looking up recipes, are you only looking for gluten-free ones and then feel limited by your choices? Whether you’re gluten-free by necessity or by choice, it’s easy to take any recipe and turn it into a gluten-free one. Believe me i know When I first went gluten free it felt daunting. I had to learn to cook gluten-free, which felt like I couldn’t eat bread, pasta, flour or anything! Baking was even more of a challenge. After learning what foods contained gluten, how to read labels, and what to swap outs for, it all became very manageable. Not only did I find gluten-free dishes delicious, I even preferred most of them to their gluten-filled versions. Let me show you how easy it is to make any dish gluten-free.

1. Become a gluten free guru

A little knowledge can go a long way. If you’re cooking for someone who is gluten-free, you need to know what foods contain gluten so that you can avoid them. Most people know that wheat, barley, and rye contain gluten, but so do many products you might not have thought of, such as soy sauce, beer, and many processed foods. Once you have learned what foods and products contain gluten, you will learn about all the foods that do not contain gluten. There is probably more to it than you think, and once you know your options, you won’t feel like you are missing out on the foods you love.

2. Read recipes

tamari

To convert a recipe to gluten-free, you must first read through the recipe and look for ingredients that contain gluten. Does the recipe call for flour? Does the dish contain sauces such as soy sauce, hoisin sauce or teriyaki sauce? Does the recipe use breadcrumbs, pasta, or cereals? Read through the recipe and circle all items that contain gluten. These are the ones you need to replace. Next to these items, write down the substitution you will use to make the recipe gluten-free.

For example, let’s say you really want to make vegan fish and chips. You could make a gluten-free recipe like this tempeh “fish” and chips, or you could take this vegan fish and chip recipe and make it gluten-free. Looking at the recipe for possible gluten-containing ingredients, one would circle the soy sauce, the vegan “fish” sauce and the panko breadcrumbs. These are the 3 ingredients you would have to swap out to make the dish gluten free. All you have to do is buy a gluten-free tamari or soy sauce, use a vegan “fish” sauce labeled gluten-free, or make your own and use gluten-free breadcrumbs or cornmeal in place of the panko. That’s it! Now you can enjoy this recipe and have it gluten free too.

3. Turn the flour over

Mushroom omelette

If a recipe contains flour, it can easily be swapped out for gluten-free flour. Most recipes call for all-purpose flour or whole wheat flour, both of which contain gluten. My favorite flour for everything from vegan omelets to breaded tofu chops to thick sauces and sauces is chickpea or chickpea flour. It’s high in protein, inexpensive, and has a great taste. See 7 Ways To Use Chickpea Flour In Holiday Meals: From Breakfast To Dessert. There are many gluten-free flours to choose from, including teff, quinoa, soy, amaranth, millet, bean and nut flours. Check out these 5 unusual gluten-free flours that are high in protein. If you don’t want to stock up on many different flours, consider buying or making your own gluten-free flour mix that you can use for cooking and baking.

Flour is the main ingredient that makes the difference between regular baking and gluten-free baking. Find out everything you need to know about baking with gluten-free flour in 7 tips for gluten-free baking and the ultimate gluten-free vegan baking substitute guide.

4. Gluten-free cereals

Mediterranean-Spartan-Millet-969x800

Many people on a gluten-free diet choose rice as their grain of choice. Rice is great, especially brown rice, but that doesn’t mean you have no choice. Barley and couscous are out, but instead there is millet, amaranth, fava, teff, buckwheat and quinoa. Each grain has its own taste and texture and is a delicious, healthy, and hearty alternative to rice. Try this veggie bowl of quinoa, red lentils, and amaranth protein patties with spicy avocado mayo and Mediterranean Spartan Strength millet. Get more recipes and guides in 8 incredible ways to cook millet, what are ancient grains and why you should eat them, and your guide to cooking perfect whole grains.

5. Bread and breadcrumbs

Ooh-la-la-gluten-free-vegan-french-bread-1200x759

You may think bread is the hardest food to give up, but you don’t have to live without it. If you do it yourself and would like to bake your own bread, we have a lot of help for you. Check out Gluten Free Sandwich Bread Making Tips, How To Make Raw Gluten Free Sandwich Bread, Gluten Free, Quinoa Garlic Bread Nibbles, Ooh La La Gluten Free French Bread, Gluten Free Ciabatta Bread with Garlic and Rosemary, gluten-free multigrain rolls, English buckwheat muffin rolls, and even gluten-free cookies and mushroom sauce. Or you can skip baking and buy gluten-free bread. Read about the best gluten-free bread options for the best brands available.

Breadcrumbs are also out of the question. You can eat breadcrumbs if they are gluten free. Commercial gluten-free breadcrumbs are available or you can make your own. Put leftover gluten-free bread (whether bought or homemade) in a food processor and store the crumbs in storage bags in the freezer. It’s also a great use for gluten-free baking attempts that didn’t go as expected. You can even make gluten-free panko crumbs by pulsing corn flakes crumbs in a food processor. Other breadcrumb substitutes include cornmeal, quinoa flakes, and oatmeal that have been certified gluten-free. All of these are perfect binders for burgers, vegetarian breads, and vegan meatballs.

6. Wrap it up

OGP

Also, don’t think you’re going to miss out on Taco Tuesdays or great wraps. Whole wheat flour tortillas might not be an option, but you can use corn tortillas to make tacos, tostadas, enchiladas, or even Mexican lasagna. Make all kinds of tamales with corn husks. Or, skip the grains entirely and wrap your favorite foods in vegetables. Salad, cabbage, kale and Swiss chard are perfect wraps for a delicious and healthy meal. Try this one Wraps with grilled artichokes and quinoa salad, Raw zucchini wraps and learning How to Make Raw Vegan Vegetable Filled Collard Wraps. See 7 ways to make gluten-free and grain-free tortillas and wraps for more recipes and ideas, including how to make gluten-free crpes.

7. Use your noodle

Pasta-with-vegan-Bolognese-Sauce-1200x774

There is not only gluten-free pasta, I think it also tastes better than the one made from wheat or white flour. Pasta made from other grains is heartier and healthier. Whether you’re making mac and cheese, spaghetti with vegan Bolognese sauce, rich vegan soba soup, or street pad Thai, there’s a gluten-free noodle that’s perfect for the job. You can buy gluten-free pasta or make it yourself. To see all of your options (and there are many of them), check out Gluten-Free Pasta Options and What You Can Cook With It and 7 Wheat-Free Noodle Options for Your Favorite Dishes.

8. Full of flavors

sugar-free ketchup1-1200x800

Gluten-free grains are denser, so you’ll need to increase the amount of ingredients you use to add flavor. Make sure you have a pantry of seasonings and gluten free seasonings. Have lots of flavor on hand by stocking up on condiments and spice mixes. There are gluten-free versions of soy sauce, tamari, hoisin sauce, vegan Worcestershire sauce, barbecue sauce, and more. In addition, many spices, sauces, and toppings are naturally gluten-free, such as hummus, guacamole, salsa, cucumber relish, and hot sauce. Check out 10 Spices That You Should Always Have And How To Use Them In Meals. Just be sure to read the labels to make sure there isn’t any gluten hiding. You can also learn to make your own condiments so you can choose the ingredients. Learn how easy it is to make healthy, homemade organic ketchup and the healthiest homemade barbecue sauce in the world.

9. Avoid seitan

Turkey schnitzel-5-1071x800

For me, cutting out seitan was one of the toughest steps to go gluten-free. Seitan is made entirely from gluten, which is why it is called “wheat meat”. Vital wheat gluten, which is used to make seitan, is found in so many products and recipes. A burger can be made from chickpeas, but it can also contain vital wheat gluten to give it a chewy texture and keep it together. You need to read labels and recipes really carefully. I missed seitan so much that I worked for over a year developing a recipe for a gluten-free version of it. Try my V-Meat, V-Chicken and V-Turkey, vegan, gluten-free meats that can be used in any recipes that require seitan.

Many seitan dishes can also be prepared with other gluten-free ingredients, including vegetables, beans, legumes, tofu, and tempeh. Try the gluten-free side of dishes like jackfruit Philly cheesesteaks, gluten-free Italian sausages with black-eyed peas, and portobello mushroom steaks.

10. Stay healthy

mexican-bowl-over-spaghetti-squash

Just because you can buy gluten-free cakes, cookies, and other convenience products doesn’t mean you should. At the very least, you probably shouldn’t be eating them all the time. Focus on whole, naturally gluten-free foods. Plan your meals with tofu, tempeh, and mushrooms. Fill your plates with a rainbow of vegetables and fruits. Satisfy your hunger with legumes, nuts, and seeds. Make your own healthy, homemade veggie burgers like these Roasted Beet Burgers and these Pizza Burgers. Learn how to make different vegetable bowls for every type of taste like this soy maple tempeh bowl or this Mexican bowl over spaghetti squash. They’re most likely gluten-free to improve your health, so make sure to eat healthily beyond gluten.

Sure, it takes some time and practice to learn what and what doesn’t contain gluten and to switch to a new way of cooking. But the more you do it, the easier it becomes and you will forget that it was ever a challenge.

Leading image: Red lentil amaranth protein patties with spicy avocado mayonnaise

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