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7 Gluten-Free Cereals a Registered Dietitian Loves

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IIf you stick to a gluten-free diet, you know that some parts of the grocery store are easier to navigate than others. The product department? Pretty GF friendly. The cereal ship, however, requires careful reading of the labels – which can be quite annoying when you don’t want to shop for groceries forever.

According to registered nutritionist Holly Layer, RD, if you don’t have celiac disease or non-celiac gluten intolerance, then you really don’t need to link to gluten (which refers to the proteins found in wheat and some other grains). “Just because something is gluten-free doesn’t mean it’s healthy,” says Layer. “There are many gluten-free grain products – and gluten-free foods in general – that are still highly processed.”

But to its point, if you have a sensitivity or allergy it takes a bit more label reading than just buying products that scream GF on the front of the package to make sure you’re getting something that is nutritious too. Once you determine that the product is indeed gluten free, she says to check the sugar levels. “Ideally, you want to stick to gluten-free grains that have less than 10 grams of sugar per serving,” she says.

Here’s the overview of gluten (and why people shouldn’t fear it):

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If the added sugar passes the test, Layer says, to see how much protein and fiber are in a serving. “Ideally, it contains at least three grams of fiber and three grams of protein per serving,” she says. Layer explains that these two nutrients are not only important in keeping the body energized, but making sure your breakfast actually fills you up. The last factor that Layer should consider is the sodium content. It is recommended to stick with cereals with less than 200 milligrams per serving.

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“It might seem like a lot of work to look at all of this, but once you’ve got your chores done, all you really have to do is do it for the grain you’re not familiar with,” she says. “And you don’t have to follow the guidelines exactly. They are just good stadiums to aim at. “You can also bookmark this item and view it when you go to the grocery store. Below is a list of cold and hot gluten-free cereals, all of which meet Layer’s nutritional requirements. Also included are some recipes for how to make your own high-nutrient gluten-free grain at home.

7 types of gluten-free cereals with a seal of approval from a registered dietitian

cascading farm gluten free grainPhoto: Amazon

1. Cascadian Farm Organic Gluten-Free Honey-Vanilla Crunch, $ 4

This cereal contains three grams of protein, three grams of fiber, and less than 10 grams of sugar per serving – and it’s organic. If you want to make it a little sweeter without increasing the sugar content, sprinkle some cinnamon on top. It’s an anti-inflammatory way to improve the taste – including your grain milk.

Buy Now: Cascadian Farm Organic Gluten-Free Honey Vanilla Crunch ($ 4)

gluten-free cerealsPhoto: Three wishes

2. Three Wishes Grain-Free Plant-Based Honey Grain, $ 40 for 6

While it’s one gram less than the four grams of fiber Layer likes to have in cereals, this pick contains eight grams of protein – twice the minimum she recommends for cereals. It also only has three grams of added sugar, but it still tastes sweet thanks to the honey.

Buy Now: Three Wishes Grain-Free Vegetable Honey Cereal ($ 40 for 6)

Catalina CrunchPhoto: Catalina Crunch

3. Catalina Crunch Cinnamon Toast Granola, $ 13

Made from pea protein, this grain is high in protein and high in fiber at 11 grams and 9 grams respectively. What about the sugar content you ask? Zilch. This is the cinnamon toast cereal dupe gluten free eaters have been waiting for. It’s also keto-approved if that’s your thing.

Buy Now: Catalina Crunch Cinnamon Toast Cereal ($ 13)

gluten-free cerealsPhoto: HighKey

4. HighKey Protein Cereal, $ 11.47

While this cereal is a little low in fiber, a gram less than the four grams per serving Shift likes to see, it contains a whopping 10 grams of protein per serving and less than a gram of added sugar. The chocolate flavor makes it a choice kids will love as much as you do.

Buy Now: HighKey Protein Cereal ($ 11.47)

pure elizabethPhoto: Rein Elizabeth

5. Rein Elizabeth Collagen Oats Cup, $ 34 for 12

If you’re looking for hot gluten-free granola this one is delicious (vanilla pecan!) And goes beyond Layer’s recommended nutritional requirements. It’s also made up of collagen, which is good for both gut health and moist skin.

Buy Now: Rein Elizabeth Collagen Oats Cup ($ 34 for 12)

Bakery on home cerealsPhoto: Bäckerei am Main

6. Bakery on organic gluten-free cream hot breakfast, $ 17 for three boxes

This hot grain gets its fiber from a mixture of brown rice, quinoa, and flax flour. The latter two ingredients are also good sources of protein. To add up to the grand total, add some fruit, which is also a natural way to sweeten your bowl.

Buy Now: Bakery On Main Gluten-Free Creamy Organic Hot Breakfast ($ 17 for three boxes)

Wildway Muesli Roasted CoconutPhoto: Wildway

7. Wildway Grain-Free Instant Hot Cereal, Toasted Coconut, $ 15 for two boxes

This grain consists exclusively of organic coconut, walnuts, ground flaxseed, cashew nuts, coconut flour, pecans, dried dates and vanilla pods. When combined, these simple ingredients taste delicious – especially when warmed up – and also provide enough fiber and protein (nine and six grams, respectively) to get you through to lunch.

Buy Now: Wildway Grain-Free Instant Hot Cereal, Toasted Coconut ($ 15 for two boxes)

Gluten-free cereal that you can make at home

Quinoa granolaPhoto: Eating bird seed

1. Quinoa, buckwheat, and date grains

“I’m a huge fan of making my own granola at home because I have better control over the ingredients,” says Layer. A gluten-free staple that comes in handy in making your own grain is quinoa, a good source of fiber and protein. This recipe combines it with buckwheat and also includes dates for the sweetness. Have it as is, or add some yogurt or fruit.

Get the Recipe: Quinoa, Buckwheat, and Date Granola

gluten-free homemade oatmealPhoto: A clean casserole

2. Coconut-vanilla faux meal

Making your own hot gluten-free grain can also be done quickly and easily. This recipe uses coconut flour as its base and also calls for unsweetened desiccated coconut, cinnamon, sea salt, monk fruit, vanilla extract, and the milk or old milk of your choice. If you want to increase the fiber, add some raisins, gluten-free granola, or nuts, then dig in.

Get the Recipe: Coconut Vanilla “Faux Meal”

Pancake cerealPhoto: Healthy girls’ kitchen

3. Vegan, gluten-free pancake muesli

The mini pancake trend was widespread across Tiktok. How to bring the fun to your cereal bowl. Plus, pancake muesli is a morning meal that eaters of all ages can enjoy. It consists of all-purpose gluten-free flour, almond flour, ground flax, baking powder, cinnamon, maple syrup, vanilla, apple sauce and almond milk.

Get the Recipe: Vegan, Gluten Free Pancake Muesli

gluten-free cerealsPhoto: Vegan Chickpea

4. Vanilla flaxseed cereals

This creamy, warm, hot granola can be made flat in five minutes. The main ingredient is flaxseed, which is full of protein and fiber. It’s also made with nut butter, which adds even more protein and makes the grain extra creamy. Nutmeg, cinnamon, cardamom give flavor without sugar. The recipe also calls for vanilla and almond milk jugs, which makes the texture even creamier and just adds a little more sweetness.

Get the Recipe: Vanilla Flax Seed Granola

Pumpkin spice muesliPhoto: Iowa Girl Eats

5. Pumpkin spice muesli

Pumpkin seeds are a plant-based source of GF protein and fiber that are often overlooked – and they can make the perfect cereal base when seasoned properly. (Pro tip: reach for cinnamon and maple syrup in the pantry). This recipe also calls for chia seeds, pecans, and almonds, which makes it even more protein and fiber.

Get the Recipe: Pumpkin Spice Muesli

gluten-free oatmealPhoto: Veggie Inspired

6. Banana and cinnamon oatmeal

If you’re preparing breakfast for a whole house full of people, a smart option is to cook a gluten-free oatmeal base and then make toppings so everyone can customize their own bowl. In this recipe, gluten-free oats, banana, and cinnamon make up the oatmeal base. For your toppings, fruits, cocoa powder, chopped nuts and seeds, and spices are great options that will keep added sugar levels low.

Get the Recipe: Banana Cinnamon Oatmeal

As Layer pointed out, the key to ensuring your gluten-free grain is actually full of nutritional value is finding one that is low in sugar, low in sodium, and high in protein and fiber – whether or not you make your own Make grains at home or buy one in the store. “If a cereal you like is low on fiber or protein, you can always add fruit or nuts to make up the difference,” says Layer. “You will still end up getting the nutrients one way or another!”

You can find more gluten-free recipe ideas on the Well + Good’s Cook With Us Facebook group.

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Recipes with Whole Wheat Pasta

17 vegan pie recipes that are practically perfect

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Plant-based desserts are just as important in our repertoire as their buttery, egg-like counterparts. Take those Genius chocolate chip cookies, that fudgy banana brownie cake, that richer mousse, those scotcheroos that’ll stick to your palate. . . in the right sense! They are one of our favorite desserts of all time.

Vegan pies deserve to be in this pantheon too – after all, how could we resist a flaky-crunchy pie filled to the brim with fruit, custard, chocolate, or all of the above? We have put together our 18 best plant-based cakes for our own edification and yours. All you need is a scoop of ice cream (without dairy products).

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Our best vegan cake recipes

1. Perfect vegan cake crust

Before we dive into fruit fillings and creamy puddings, we need to talk about the perfect vegan pie crust. Ours is made with coconut oil (instead of butter or lard or shortening), which makes the crust super flaky and just a little bit sweet.

2. Vegan apple pie

This classic apple number is minimalist (maybe shocking?) – the filling is just apples, sugar, pumpkin pie spice, cornstarch and a pinch of salt. That means it has a lot of apple flavor and you should use the sweetest, tartest fruit of the season.

3.Ginger apple crumble pie (gluten and dairy free)

If you love the idea of ​​the apple pie but are looking for a grain-free rendition in search of a grain-free rendition, your search can stop now. A tender sorghum-based crust and an oat-like crumble loaded with brown sugar accommodate a spicy ginger and apple filling in between.

4. Raw Mini Key Lime Pies

A grain-free, no-bake version of Key Lime Pie that’s perfect for the summer months. The secret of the creamy, dreamy filling? A ripe avocado.

5. Vegan clementine cake

Fluffy coconut whipped cream, juicy clementines and bittersweet orange jam combine to create a sophisticated dessert that can be put together in no time at all. If you’d rather have one larger cake than several small ones (but who can resist those little cuties ?!), you’ll need to adjust the baking time accordingly. Instead of clementines, summer fruits like peaches or plums would also work well here.

6. Rawsome Treats’ summer fruit cake

Cashew nuts work twice in this recipe, creating a nutty crust and creamy filling ready to be topped with your favorite summer fruit.

7. Vegan coconut lime ice cream cake

Velvety coconut milk ice cream, macerated strawberries and a touch of fresh lime sit on a thick, sweet graham cracker crust. As a shortcut (or if you don’t have an ice cream maker – yet!), You can use your favorite dairy-free ice cream instead of rolling your own.

8. Frozen vegan coconut chocolate almond bars

Coconut, chocolate, and almond. . . Tofu? Yes, you will find all four of the components in these frozen cake bars piled high on a sweet and salty graham cracker crust. This dessert tastes like your favorite hilly, blue-coated chocolate bar. . . catch my drift?

9. Raw, vegan pecan cake

Pecan cake like you’ve never eaten before – you don’t even have to turn on the oven (which is a real boon for Thanksgiving!). Medjool dates and coconut oil make a sticky, caramel-like filling that is peppered with whole pecans.

10. Vegan chocolate cake

Graham crackers and silken tofu come to the rescue again, this time with a deliciously rich, custard-like chocolate cake.

11. Vegan Chocolate Peanut Butter Cup Tart

If you’ve been as big a fan of (sadly non-vegan) Reese peanut butter cups as I have been, this recipe is for you. It has a creamy, mousse-like filling and a shiny chocolate ganache backed by a crumbly, cocoa-rich crust.

12. No-bake pumpkin pie bars

Another Thanksgiving-ready recipe that doesn’t take up precious oven space. Dates and nuts are our best friends once again.

13. You won’t believe it’s a vegan pumpkin pie

Here’s a vegan pumpkin pie that you probably didn’t even know is vegan. A tender, flaky crust is topped with a thick cashew-based filling that goes wonderfully with pumpkin puree and warming spices.

14. Coconut rum cream cake

Let yourself be carried away to Margaritaville with this delicious coconut cake that happens to be vegan. The Biscoff biscuit crust is the work of the baking king and a few generous tablespoons of dark rum in both the filling and the whipped cream will immediately transport you to the Caribbean island of your choice.

15. Vegan pot pie with herb biscuits

You thought we were just talking about dessert pies, right? No, no, there are also hearty vegan pies for dinner, like this herb pot filled with a mixture of frozen vegetables (don’t judge! You will thank us later if you can easily find this recipe in the dead in winter).

16. Raspberry and white chocolate tartlets with cocoa crust

Instead of using gelatine, recipe developer Amy Chaplin had the super smart idea of ​​using agar-agar flakes for the fruity filling in this vegan cake recipe. The flakes give the berry-chocolate mixture a lot of body and still make it an accessible dessert for everyone.

17. Vegan apricot and cherry galette

OK, it’s not a cake, but it’s not a cake. It’s like every square is a rectangle, but not every rectangle is a square. . . to the right? Ignore the math class and focus on this vegan cake recipe. Or galette. Whatever you want to call it, there is certainly no way to ignore the stunning division of sliced ​​apricot wedges and pitted cherries on a gluten-free crust.

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Gujarati chef Helly Raichura on challenging Indian cuisine stereotypes

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— Discover the convenience of Indian home cooking with Adam D’Sylva, Helly Raichura and Sandeep Pandit on India Unplated, Thursdays at 8 p.m. on SBS Food and streaming on SBS On Demand. Visit the program page for recipes, articles, and more. —

People in the west can limit their experience of Indian cuisine by sticking to popular dishes like butter chicken, tandoori, and tikka masala. But India Unplated’s chef and co-host Helly Raichura is determined to redefine the taste of a plate of Indian food. Her company Enter Via Laundry, based in Victoria, offers curated home dining experiences that combine influences and flavors from different regions of India.

Raichura’s personal food journey began in Ahmedabad, Gujrat, a state in western India, where she belonged to a Vaishnav community.

“The food was the highlight of the day for me,” says Raichura. “When I look back, I feel like we were extremely spoiled and I’m happy that I grew up in a household that celebrated good food.”

Sitting together at dinner was a family tradition and a time to enjoy the delicious food her mother had prepared. Most evenings this included a platter of basic vegetarian Gujarati dishes such as chole bhature, khichdi, and bharthu, followed by a glass of chaas.

“When I was allowed into the kitchen in my early youth, I was given responsibility for the preparations,” recalls Raichura. “Me and my brother helped mom soak rice or dahls or cut vegetables or prepare the dough. We weren’t allowed to cook anything just to watch.”

Over the years, Raichura’s love for cooking grew and she dreamed of a career in catering. However, her parents encouraged her to move abroad to study at the university. This led Raichura to Australia in 2007, where she completed a bachelor’s degree and worked as a personnel consultant for the next ten years.

Raichura’s passion for food stayed strong all these years, and the extra time on her first maternity leave led her to start a small cake business. The excitement about this quickly subsided when she found that customers were more focused on the aesthetics than the taste of their creations. This caused Raichura to look for new ways to express her passion and so Enter Via Laundry was born.

At first, Enter Via Laundry was just a hobby and an opportunity for Raichura to cook for family and friends. She served food from a variety of cuisines, simply trying to recreate the atmosphere of family gatherings and celebrations at home.

Inspired to learn more, Raichura sought guidance from Gaggan Anand, owner of the now-closed, Michelin-starred Gaggan restaurant in Bangkok, and Shaun Quade of Melbourne’s Lûmé. These professional kitchens taught their discipline and the importance of making any course a theatrical experience. They also encouraged them to experiment with new ingredients and challenged their technical skills.

The first dish Raichura tried that defined the future of Enter Via Laundry was Khandvi. These silky so-called crpes made from chickpea flour batter were her favorite childhood snack and something her maternal aunt prepared for special occasions. Raichura was drawn to the level of difficulty required to prepare Khandvi and looked forward to showing a more technical side of Indian cuisine.

Khandvi is now Enter Via Laundry’s signature dish and has helped shape the message of the menu.

“Indian cuisine wasn’t represented the way it should be, so I switched from the cooking I learned to being pure Indian,” she explains. “It was more about doing authentic cooking and showcasing and sharing the heritage, influence and culture of Indian cuisine, rather than just being commercially viable.”

“It was more about being able to cook authentically and presenting and sharing the heritage, influence and culture of Indian cuisine.”

The menu at Enter Via Laundry is constantly evolving, as is Indian cuisine. Raichura uses ancient techniques and recipes and combines them with native Australian products such as lemon myrtle and finger limes.

“At the moment I’m just diving in and enjoying every little bit of learning the history and diversity of national kitchens at home,” she says. “Indian cuisine is so diverse, so varied and can still evolve to give way to many different ingredients and locals.”

Raichura dreams of opening a cooking school where she can pass these age-old techniques and educate people about the rich history of Indian cuisine. Now her children are happy students, and she loves that they are curious to learn about her legacy and interested in keeping these traditions alive.

Do you love the story? Follow writer Melissa Woodley here: Instagram @sporkdiaries.

Photos provided by Helly Raichura

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Healthier Ingredient Swaps for Desserts: Tips and Recipes

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OK, we’re in favor of enjoying the most decadent, slimiest, richest dessert of your dreams in all of its greasy, sugary glory. But don’t indulge yourself often and keep your portion size moderate. Sounds reasonable, doesn’t it? Well, the last two suggestions aren’t easy for everyone, especially those of us with a daily dessert habit. Instead of discipline and willpower, we bring you healthy dessert ideas with some of our favorite ingredient swaps. Then you can not only post your you-know-what on Instagram, but also eat it.

“I try to feel like I’m not missing out when swapping ingredients,” says Sarah Galla, who started the recipe and wellness blog The Nourished Seedling from her Chicago home in 2015. She is a holistic nutritionist, recipe developer, certified yoga teacher and mother of three.

Galla doesn’t like to say no to dessert because she’s on a diet. That approach won’t work. She loves food too much.

“I don’t like restrictions. It makes me want to do it more, ”says Galla. “If I know that it is doing something good, then it will help me. I don’t feel like I’m depriving myself and I get all of these nutritional benefits. “

Galla keeps a jar of ground seeds – pumpkin, sesame, sunflower, chia, or flax – to add to her baked goods or oatmeal for added nutrients.

She trades fruit for vegetables, for example beetroot, which are sweet anyway when roasted. Instead of rapeseed or vegetable oil, she uses avocado and coconut oil. She’s also cutting down on sugar and looking for ways to use more natural sugar from fruits or maple syrup, which has the benefit of added vitamins and minerals.

With sweets, it’s always a good idea to increase the fiber as it will make you feel full and keep your blood sugar levels stable, which prevents the crash and the quick cravings that come back afterwards.

“It’s about balance,” says Galla.

These are some of our (and Galla’s) favorite ingredients in desserts.

The percentage refers to how much cocoa is in the bar of chocolate. Cocoa iron, magnesium, and calcium nutrients are the reason chocolate can be good for you. The lower the percentage, the higher the amount of sugar. And don’t use white chocolate if you can avoid it. White chocolate is simply chocolate that has all antioxidant benefits removed and all negative aspects left. Instead of chocolate chips, you can also make cocoa nibs.

If you want to do without eggs, you can still enjoy the cloud-like fluffiness thanks to the bean liquid, also known as aquafaba. Bush’s Beans gave us a recipe for a simple meringue that basically whipped 2 cups of whipped garbanzo bean liquid (this other name for chickpeas) with 1/3 cup of powdered sugar, ½ teaspoon of cinnamon, and 1/8 of a teaspoon of vanilla extract. Use the meringue as usual in any meringue dessert or simply top a spice cake with it.

Galla likes to soak her dried dates, then puree them and use them as sugar. The fruit is quite sugary by nature, but you are also getting more fiber and nutrients like potassium. You never need to add sugar or honey to a smoothie or non-dairy ice cream when you have a frozen banana on hand. Always keep some of them in the freezer, already peeled.

You can use whole wheat flour in a 1 to 1 ratio in some dishes, but it is better to use less whole wheat flour for pastries as it is heavy and won’t flake. It is usually good to swap about ⅓ to ½ of the white flour for whole wheat flour. Then you will get more fiber and nutrients. You can also get more protein and other nutrients by using all sorts of alternative flours, from beans and oats to quinoa and amaranth. (See our beginner’s guide to gluten-free flour.)

Try it in: Whole Wheat Almond Blueberry Muffins

And sometimes instead of some eggs and sugar. You should reduce the liquid in the rest of the recipe, if any, because of the liquid in the applesauce, or use a flour that holds well.

Some recipes call for full-fat or fat-free Greek yogurt, and the ratio is also up for debate, but often it’s a 1 to 1 up to 1 cup ratio. However, due to its thickness, the yogurt must be Greek.

This is such an easy swap for whipped dairy and fillings for people with lactose allergies, vegans, or anyone who wants a more tropical taste. Just chill your can of regular coconut milk and then skim off the heavy coconut cream that solidifies on top. Then beat it with an electric mixer for a few minutes in the same way as heavy milk cream.

Brownies and black bean cookies are a staple at Galla’s home. Take the beans out of a can, rinse and puree. Don’t necessarily make a 1 to 1 ratio with flour, but be sure to cut down on the other liquids in the recipe. “I always pay attention to the consistency,” says Galla.

See how you can incorporate these ideas (and more) into these healthy dessert recipes:

These damp blondies don’t look finished when you take them out of the oven, but resist gratinating. You definitely don’t want dried out blondes. With a little mottled darkness, like a bottle blonde whose roots are showing, but in an intentional ombré way. Style. Get the Recipe for Flourless Chocolate Chip Chickpea Blondies.

This rich, creamy, chocolatey dessert from The cookbook “The Love and Lemons” has so many exchange options. It’s sweetened with maple syrup instead of sugar, uses almond milk instead of milk, dark chocolate instead of semi-sweet or whole milk chocolate, and whipped coconut cream instead of whipped cream. Oh, and of course there is avocado puree to make it fluffy and silky without dairy. Get the Dark Chocolate Avocado Mousse with Coconut Cream recipe.

Like their traditional cousin, these cookies aren’t difficult to make. All you need is a good food processor or blender to puree the almonds and oatmeal, which are then mixed with spelled flour. Instead of butter or other oils, there is coconut oil. Maple syrup and cherry jam sweetened with fruits add their natural sugar. You don’t have to use a cherry. Go with whatever your jam is. Get the Chocolate Cherry Thumbprint Biscuit Recipe.

Cake lovers, rejoice. Eat them in your hand using this recipe that includes a little over 1/4 cup of cane sugar, 1 cup of white flour, and 7 tablespoons of butter. But there are so many more nutrients out there, from the 3/4 cup whole wheat pastry flour to the 1/2 cup golden beets that are great for your liver. Get the recipe for apple, pear and golden beet sales.

This can be a great choice if you have crazy cookie cravings. We would know. It has lots of swaps in one, from applesauce and Greek yogurt to honey and whole wheat flour. There is no sugar, egg, butter, or white flour in this recipe at all – and you get oats, too. Get the Guilt Free Chocolate Chip Cookies Recipe.

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