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Recipes with Whole Wheat Pasta

A Guide to Gluten-Free Grains



Many people choose to avoid eating gluten, a protein found in wheat. There are many reasons that may prompt an individual to avoid gluten in their diet, including celiac disease (an autoimmune condition where gluten causes white blood cells to attack the lining of the intestine), a wheat allergy, gluten intolerance or sensitivity, or other digestive health condition.

Fortunately, following a gluten-free diet doesn’t mean you have to avoid all grains. There are a number of grains that are naturally gluten-free. These grains include oats, quinoa, millet, amaranth, and corn.

This article will discuss which grains are gluten-free, where to buy them, and the best ways to enjoy them.

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What Are Gluten Free Grains?

Gluten is a form of protein that can be found in wheat products and some other grains such as rye and barley.

While some grains contain gluten, there are a number of naturally gluten-free grains that those following a gluten-free diet can enjoy. These include oats, quinoa, brown rice, corn, millet, amaranth, teff, and buckwheat.

Most of these gluten-free grains can be purchased at grocery stores. Some less popular grains may need to be purchased from a health food or specialty store or ordered online.

Avoiding Cross Contamination

There is a risk of cross-contamination during the processing of gluten-free grains if they are grown, milled, or manufactured near grains that may contain gluten.

If you have a severe allergy, it’s important to look for products manufactured in gluten-free facilities that are third-party tested and certified gluten-free. It is also best to avoid purchasing gluten-free grains from bulk bins as the open accessibility also increases the risk of cross-contamination.

Gluten Free Grains

There are a number of naturally gluten-free grains that can be safely consumed by those who need to follow a gluten-free diet. These grains include:


Oats are a type of gluten-free cereal grain that is revered for their rich stores of the soluble fiber beta-glucan. This fiber helps promote feelings of fullness and slows the release of blood sugar into the bloodstream.

The beta-glucan in oats has also been shown to help lower cholesterol and reduce the risk of coronary heart disease. In addition to fiber, oats are also a good source of nutrients and minerals, including:

  • Phosphorous
  • magnesium
  • zinc
  • manganese
  • Iron
  • Selenium

There are many forms of oats available, depending on how they are processed. Types include quick or instant, rolled or old-fashioned, steel-cut, oat groats, and oat bran. There is even oat flour available that is used in baked goods.

Enjoy a hot bowl of oats topped with honey and berries for breakfast, use them to make homemade granola or muesli, or whip up savory oats with chicken broth and cheese and serve as you would risotto. Oats are also delicious stirred into batter for bread and cookies.


Technically a type of seed, quinoa is edible grain-like food that comes in various colors, including black, red, white, and yellow.

Quinoa can be a great addition to the diet as it is nutritionally dense and contains a high amount of antioxidants. Quinoa is also one of just a few plant-based foods that is a complete protein, meaning it contains all nine essential amino acids that the body cannot make on its own.

Quinoa contains a number of vitamins and minerals such as:

  • B vitamins
  • Iron
  • fiber
  • vitamin E
  • calcium
  • Potassium
  • magnesium

With a nutty flavor and light fluffy texture, quinoa can be eaten as a breakfast porridge, served as a side dish instead of rice, added to salads, and even used to bulk up soups and stews.

For the best flavor, be sure to rinse quinoa well before cooking. The seed’s exterior naturally develops a bitter-tasting chemical coating that acts as a pesticide when the plant is growing, but this chemical should be removed before eating.

Brown Rice

Rice is a starchy grain that is a staple of diets around the world. There are over 40,000 varieties of rice worldwide, and all types are gluten-free. This includes white, brown, red, black, and wild rice.

White rice has been milled and polished to remove the outer hull, but whole grain varieties such as brown rice and wild rice, leave the hull intact. Whole grain rice is a more nutritious option as it delivers fiber and other nutrients including:

  • Vitamin B1 (thiamine)
  • Vitamin B6
  • magnesium
  • Phosphorus
  • manganese
  • Selenium

Depending on the length and width of the grains and the amount of starch in each grain, rice can be light and fluffy, chewy and nutty, or sticky. Experiment with varieties to find your favorite.

Rice is traditionally used to make risotto, paella, and jambalaya and as a base for stir-fries. It’s also delicious in salads, added to soups, and served with meat or vegetables. Rice flour is often used in gluten-free baking mixes.


Corn is a naturally gluten-free cereal grain that is a good source of fiber, vitamins, and antioxidants such carotenoids. It is consumed in many forms in many cultures.

Gluten-free derivatives of corn include:

  • cornmeal
  • cornflour
  • hominy
  • Cornstarch

Corn contains nutrients like:

  • fiber
  • Vitamin A
  • Vitamin B6
  • Potassium
  • vitamin C
  • folates

Try using corn kernels to make succotash or other side dishes, and use cornmeal to make gluten-free cornbread or polenta. Corn tortillas are delicious for tacos or quesadillas and cornstarch can be used to thicken soups and cobblers.

Corn can also be eaten as a fun snack like popcorn. Popcorn is naturally gluten-free, but some flavorings and additives used in popcorn at cinemas or fairs may not be gluten-free. Always check the ingredients for ingredients containing gluten, or make your own popcorn at home.


Millet has only recently gained popularity in the United States. It is a naturally gluten-free grain that has been grown in India and Africa for hundreds of years.

Millet is nutritionally dense, providing 6 grams of protein and nearly 3 grams of fiber per 1-cup serving of cooked millet. It also contains:

  • manganese
  • Phosphorous
  • Copper
  • thiamine
  • niacin

This sweet, nutty grain can be used in place of rice, and even made into flour for baking. It can also be made into a porridge or used in place of cornmeal in polenta.


amaranth is a high-protein, gluten-free grain that is native to Peru. Cultivated for thousands of years, it is an essential ingredient for breakfast porridge in many parts of the world, including India, Mexico, and Nepal.

Amaranth is also naturally high in:

  • calcium
  • Iron
  • Copper
  • Phosphorous
  • magnesium
  • Selenium

Amaranth can be toasted to bring out a nutty flavor in cooking. This versatile grain can be used in side dishes and salads. It can also be used as a hot breakfast dish served with fruit and maple syrup.


Teff is the smallest grain in the world and comes from Ethiopia. It is a staple in most of East Africa, but relatively new in the United States.

This ancient grain is gluten-free, and has a low-glycemic index, meaning it won’t spike blood sugar. It contains about 20 grams of protein per cup as well other nutrients including:

Teff can be ground into flour and is commonly made into a kind of sourdough flatbread called injera. If ordering injera at a restaurant, be sure to check Teff hasn’t been mixed with flours like wheat or barley that contain gluten.

Teff can also be used in porridge or risotto.


Despite having wheat in its name, buckwheat is naturally gluten-free. It comes from the rhubarb family.

A good source of fiber, buckwheat is a nutritious whole grain that also contains:

  • zinc
  • Phosphorus
  • B vitamins
  • magnesium
  • Iron

Buckwheat can taste nutty with a sightly earthy or bitter taste. Roasted buckwheat is known as kasha and is delicious as a breakfast cereal or used to add crunch to salads. Cooked buckwheat can be used in place of rice. It can also be ground into flour and used in pancakes, crepes, and baked goods.


There are a number of grains that are naturally gluten-free. These grains are suitable for those following a gluten-free diet. This includes people with celiac disease, those with gluten intolerance, or those following a gluten-free diet for other health reasons.

Gluten-free grains are still at risk of coming into contact with items containing gluten during the milling and packaging process. To ensure you are not exposed to gluten, it is best to avoid buying gluten-free grains from the bulk bin and instead look for packaging that has a gluten-free label. Ideally, buy foods that have been gluten-free certified by a third party.

A Word From Verywell

Eating a gluten free diet doesn’t mean you have to miss out on grains. There are a number of naturally gluten free grains that can be used in salads, soups, stews, as a breakfast cereal and even in pancakes. Always check the label to ensure products are gluten free certified.

Frequently Asked Questions

  • How can gluten-free grains still contain gluten?

    There are many gluten-free grains. However, these grains can come into contact with gluten-containing grains or other products during growing, milling or manufacturing. For this reason, it is important to buy foods labeled gluten-free and ideally foods that have been certified gluten-free.

  • Do all grains have gluten?

    No, there are a number of gluten free grains that are safe for people with celiac disease or gluten intolerance. These include quinoa, millet and amaranth, among others.

  • What’s the difference between gluten-free and grain-free?

    Gluten-free means avoiding foods that contain the protein gluten (found in wheat, rye, and barley). People with celiac disease or gluten intolerance can’t eat these foods. Not all grains contain gluten, and some grain products can be eaten safely by those with these conditions.

    A grain-free diet excludes all grains, regardless of whether or not they contain gluten. This includes wheat, rice, cornmeal, and barley, among others.

Recipes with Whole Wheat Pasta

Guiding the way to thrive



Jan Juc naturopath Rebecca Winkler has always found joy in the practice of cooking nourishing meals for others.

That pastime spilled over into developing recipes and it was during lockdown that her culinary passion led her to become a qualified plant-based chef and a raw dessert chef.

Now the mum-of-two has expertly thrown all of her skills into the mix to achieve a long-held goal of producing a book.

Released as an eBook, with a print version to hopefully follow, 14 Day Whole Food Feast is a comprehensive two-week meal plan designed to nourish the body and delight the tastebuds.

Within its pages are recipes for whole food snacks, lunch and dinner meals, lunchbox ideas, and time-saving tips.

14 Day Whole Food Feast by Rebecca Winkler is available now as an eBook.

“My motivation was both personal and professional,” Rebecca says.

“On a professional note, I found so many patients were having difficulty finding family-friendly, whole food recipes to help them navigate various dietary needs.

“The recipes are easy to follow, a shopping list is provided and time frames are taken into account so slower cooked meals or more time-consuming recipes are saved for weekends.”

Rebecca says the eBook can function purely as a recipe resource or be followed meticulously for a 14-day reset.

“Food prep guidance is given at the start of each week in order to get ahead and be organized as possible.

The eBook includes lunch, dinner and snack ideas, as well as shopping lists and naturopathic advice.

“Dinners are often incorporated into leftovers for lunch the next day and naturopathic guidance is provided around ways to maximize your time by incorporating regular exercise and practicing self-care.”

The idea for the book began to brew in 2019 during a solo trip Rebecca took with colleagues which gave her the space to establish a clear vision for the content she wanted to share.

“I began developing and refining recipe, enlisting a beautiful photographer and graphics team to allow my dream to be realised.

“The long-term plan is to release a number of other eBooks and, eventually, print a hard copy, real-life book to be loved and to splash your chocolate and bolognaise sauce on. The kind of recipe book that you find yourself grabbing time and time again.”

The eBook is filled with nutritious recipes and much more.

So, what are some of Rebecca’s personal favorites featured in her carefully curated eBook?

“Ooh, that’s like trying to choose a favorite child,” she laughs.

“I know it might seem boring, but the slow-cooked bolognaise with hand-made gluten-free fettucine is an absolute favourite.
“We make it weekly in my house and every time my kids exclaim ‘this is the best bolognaise ever’.”

The slow cooked beef pie, kafir lime chicken balls and whole food cranberry bliss balls are also hard to pass up, she says.

Rebecca avoids listing ideal ingredients for people to incorporate into their diet, instead saying the most beneficial ingredients are those that make you feel at your best.

“Not everyone tolerates grains, some don’t tolerate fruit, others have difficulty digesting meat and protein.

“My advice is to listen and take note of how your body feels when you eat.

“Are you bloated, do you have pain in your gut, loose stools, headaches or fatigue?

Rebecca is a qualified naturopath, as well as being a plant-based chef and raw dessert chef.

“I am more inclined to advise people to source good quality ingredients, grow what they can, and cook from scratch as much as time and money allows.

“Eat three meals a day and snack only if you are hungry, growing, pregnant or exercising.

“Try to consume 30-35ml of water per kg of body weight. Add plenty of vegetables, fresh herbs, variety and colour.

“Our gut flora thrives on variety, so mix up your veggies, fruits, grain, legumes and proteins. Eat the rainbow.”

To get the most out of the eBook, the author suggests reading it from cover-to-cover and choosing a 14-day period where you are at home and have minimal social engagements.

Rebecca is passionate about naturopathy which she describes as a holistic, comprehensive view of the body in its entirety and “a wonderful adjunct to Western Medicine for patients as it ensures medical due diligence is exercised, adequate diagnostic testing where appropriate and an individualized approach to restoring health”.

Rebecca’s advice is to “eat the rainbow” when it comes to healthy food choices.

She says many of her clients are seeking ways to regain optimal health following extended periods of lockdown during the pandemic.

“There is no doubt that most of us found ourselves allowing more in alcohol and comfort foods over lockdown, which is nothing to feel ashamed about.

“In such a difficult, confining and overwhelming time, we sought comfort where ever it may lie for us.

“This is not a failure, it was merely a way for so many to cope. I never judge anyone’s choices, I merely try to support, understand and listen.

“Often we already know what we need to do to rebuild or move forward, simply sharing and being heard without shame or judgment is therapeutic.

“I cannot describe to you the genuine joy that seeing people thrive provides.”

14 Day Whole Food Feast retails for $19.95 and on the Rebecca Winkler website. Discover more and contact Rebecca via her Facebook page, Instagram @rebeccawinklernaturopath or email [email protected]

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Recipes with Whole Wheat Pasta

Get to know farro and other superfood whole grains



By Casey Barber, CNN

Quinoa has reached a level of superfood status not seen since the great kale takeover of the aughts. Equally embraced and mocked in pop culture, it’s become the symbol of the grain bowl generation. It’s not the only whole grain that’s worth bringing to the table, however.

The world of whole grains is wide, and if quinoa and brown rice have been the only grains on your plate, it’s time to expand your palate. Here’s an introduction to whole grains, along with tips for cooking and enjoying them.

What’s a whole grain?

The term “whole grains” encompasses all grains and seeds that are, well, whole. They retain all their edible parts: the fiber-rich outer bran layer; the carbohydrate-rich endosperm center, which makes up the bulk of the grain itself; and the inner core, or germ, which is packed with vitamins, protein and healthy fats.

On the other hand, refined grains such as white rice and all-purpose flour have been milled to remove the bran and germ, stripping away much of the fiber, protein and vitamins, and leaving only the starchy endosperm.

“A lot of people don’t realize that whole grains contain several grams of protein in addition to vitamins and antioxidants,” said Nikita Kapur, a registered dietitian nutritionist in New York City. With every serving of whole grains, “you get a ton of minerals, B vitamins and fiber, which is especially important for good health.”

So-called “ancient grains” fall under the umbrella of whole grains, though the phrase is more of a marketing term than a marker of a more nutritious option. Ancient grains refer to whole grains like millet, amaranth, kamut and, yes, quinoa that have been the staple foods of cultures for several hundred years. They are not hybridized or selectively bred varieties of grains, like most modern wheat, rice and corn.

And though quinoa has gotten all the press as a whole grain superfood, there’s good reason to try others. Trying a variety of whole grains isn’t just a way to mix up your same-old side dish routine. It’s also a chance to get a wider portfolio of minerals and more into your diet.

“Suffice to say, we need to have a more diverse plant-based diet” to get the full complement of recommended nutrients in our meals, Kapur said, “and we can’t get it from the same 10 or 20 foods.

“One grain might have more manganese, another more zinc or magnesium, and another more protein,” she added. “Try one as a pasta, one as a porridge — you do you, as long as there’s a variety.”

Familiar foods like oats, corn, brown and other colors of rice, as well as wild rice (which is an aquatic grass), are all considered whole grains, but there are many others you’ll want to add to your regular repertoire.

Some whole grains to get to know

amaranth is a tiny gluten-free grain that can be simmered until soft for a creamy polenta-like dish, but it also makes a deliciously crunchy addition to homemade energy bars or yogurt bowls when it’s been toasted. To toast amaranth seeds, cook over medium heat in a dry pan, shaking frequently until they begin to pop like minuscule popcorn kernels.

Buckwheat is gluten-free and botanically related to rhubarb, but these polygonal seeds (also called groats) don’t taste anything like fruit. You might already be familiar with buckwheat flour, used in pancakes and soba noodles, or Eastern European kasha, which is simply toasted buckwheat.

Faro is the overarching Italian name for three forms of ancient wheat: farro piccolo, or einkorn; farro medio, or emmer; and farro grande, or spelled. The farro you typically find at the store is the emmer variety, and it’s a rustic, pumped-up wheat berry that’s ideal as a grain bowl base. Or make an Italian-inspired creamy Parmesan farro risotto.

Freekeh is a wheat variety that’s harvested when unripe, then roasted for a surprisingly smoky, nutty flavor and chewy texture. Freekeh’s taste is distinctive enough that it steals the spotlight in your meals, so use it in ways that highlight its flavor. It’s fantastic in a vegetarian burrito bowl paired with spicy salsa, or in a warming chicken stew.

kamut is actually the trademarked brand name for an ancient type of wheat called Khorasan, which features large grains, a mild taste and tender texture. It’s a good, neutral substitute for brown rice in a pilaf or as a side dish. Or try this high-protein grain in a salad with bold flavors like arugula, blood orange and walnut.

millet is a gluten-free seed with a cooked texture similar to couscous. Teff is a small variety of millet that’s most frequently used as the flour base for Ethiopian injera flatbread. Try raw millet mixed into batters and doughs for a bit of crunch, like in this millet skillet cornbread recipe, or use either teff or millet cooked in a breakfast porridge.

How to cook any whole grain

While cooking times vary for each grain, there’s one way to cook any whole grain, whether it’s a tiny seed or a large, chewy kernel: Boil the grains like pasta.

Bring a large pot of water to a boil and add a handful of kosher salt. Add the grains and cook, tasting as you go, until tender. Small grains like amaranth and quinoa can cook fully in five to 15 minutes, while larger grains like farro and wild rice can take anywhere from 30 minutes to one hour — so keep an eye on your pot and check it frequently.

Drain well in a mesh strainer (to catch all those small grains) and either use immediately or allow to cool slightly, then refrigerate for later meals. Cooked whole grains can also be portioned, frozen and stored in airtight bags for up to six months.

If you want to cook your whole grains in an Instant Pot or other multicooker, this chart offers grain-to-water ratios for many of the grains mentioned here.

The CNN Wire
™ & © 2021 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

Casey Barber is a food writer, illustrator and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats”; and editor of the website Good. foods Stories.

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Recipes with Whole Wheat Pasta

Travel: A quaint county seat with Mayberry charm | Lifestyles – Travel



I finally ventured out for my first road trip of 2022 earlier this month. It’s been way too long since I took a little trip and it was long overdue. My last little getaway was in Chicago the week of Christmas. The day I returned I wasn’t feeling very well and an at-home test confirmed that I had COVID — again.

The first time was in November 2020 and it was a severe case that landed me in the hospital with pneumonia and difficulty breathing and then many months of recovery. Luckily this time around it just lasted a couple of weeks. At the same time I was pushing through COVID we were in the process of moving. And my Dad, who had tested positive for COVID not long before me, passed away. So, it’s been a heck of a start to 2022. A getaway was much needed.

It was a brief 24 hours in the Indianapolis area, but as always I packed a bit in and had a lot of good food. On our way down we stopped off in Rensselaer for lunch at Fenwick Farms Brewing Co. and took a little walk to check out the murals that are part of the Ren Art Walk. That evening I attended a media opening of the newly reopened Dinosphere exhibit at the Children’s Museum of Indianapolis.

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It’s a place I adore and still enjoy visiting even though my kids are teenagers and young adults now. I love being greeted by the huge Bumblebee character on the way in from what is probably my favorite action move, “The Transformers.” The largest children’s museum in the world has so much to see and I’ve loved having the chance to explore it both with and without my kids.

After the event it was a quick overnight at Staybridge Suites in Plainfield, and in the morning we headed to Danville. Danville is the county seat of Hendricks County. I adore county seats with downtown squares and this is one of my favorites. On an earlier visit there we were in town for the Mayberry in the Midwest festival, which had lots of activities related to the classic TV show “The Andy Griffith Show” that was set in the fictional town of Mayberry.

Danville definitely has that charming, inviting, friendly small town vibe that feels like it could be a sitcom setting. We ate at the Mayberry Cafe where old episodes play on television screens and the menu is full of down-home, made-with-love comfort foods, with a specialty being “Aunt Bee’s Famous Fried Chicken.” I tried it and it was very tasty. The whole place made me smile like Opie after a fishing outing with his dad.

This time our dining destination was The Bread Basket. I had tried their desserts at a few events, but it was my first time dining in. It’s located in a house that was built for the president of Central Normal College in 1914 and is cute and cozy. It’s a breakfast and lunch spot, so plan to go early and be prepared for a wait during peak times (but it’s well worth it).

My Dilly Turkey Sandwich on fresh wheat nut bread with an Orchard Salad was delicious. I loved that they had a combo option where you could pick a half sandwich and half salad or cup of soup. But the desserts are the real star here. I stared at that dessert case for several minutes — and I wasn’t the only one.

I was seated next to it, and watched intently each time they removed a pie or cake from the case to cut a slice. I tried the Hummingbird Cake, which was a perfect treat without being too rich, and then noticed another that was so unique I had to get a slice to take home — the Blackberry Wine Chocolate Cake. If you go there and are overwhelmed with choices, go with this. You won’t regret it.

After lunch, we made our way over to the Hendricks County Historical Museum & Old County Jail, which is just off the square. For someone like me who loves history, this was a wonderful stop to incorporate into our day. It was built in 1866 and used as a jail all the way up until 1974. You can go into the old jail cells (two on the female side and four on the male side) and tour the sheriff’s home.

An exhibit has information and artifacts from when Central Normal College existed (later Canterbury College). There’s also a temporary chronological exhibit about music and musicians, featuring many Hoosier hitmakers.

After the visit, I took a breezy little walk around the square, where I was reminded that there is a nostalgic old movie theater. The historic Danville Royal Theater dates back to the early 1900s and shows current movies for just $5 a ticket.

It was then getting close to dinner time, so we decided to eat before we headed back home. A place in the nearby town of North Salem had been recommend to me and I am so glad we took time to visit. I chatted for a few minutes with Damiano Perillo, owner of Perillo’s Pizzeria. He’s a native of Palermo, the capital of Sicily. The food is authentic and almost all of it is made fresh daily, including their garlic rolls, marinara and alfredo sauces. The New York-style pizzas are perfection.

They even have a nearby garden where they grow many of the fresh vegetables and herbs used in their dishes. They have gluten free pastas, too, and the lady at the next table had some and was raving about it. We also tried the homemade Sicilian cannoli and the limoncello flute, and trust me when I say to definitely not skip dessert.

There was one last food stop. Although we had just eaten, I realized we’d be driving right by Rusted Silo Southern BBQ & Brewhouse in Lizton and just couldn’t pass it up. I made my husband pull in and pick up some food to go. We got the brisket and their house made pimento cheese, chorizo ​​and kielbasa and took it home. I was introduced to it last fall and there is a reason they have been voted Best BBQ in the Indy area four years in a row. I loved hearing about how this eatery located next to a railroad literally stops trains in their tracks to get food from this award-winning BBQ joint.

All three of these places — The Bread Basket, Perillo’s Pizzeria and Rusted Silo are ones that you should absolutely include in your itinerary if you happen to be in the Indianapolis area.

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