If you have been thinking that no gluten means no bread, no pasta, and no pizza. It is true, most of these products in regular grocery stores contain gluten, but we are starting to see plenty of gluten-free options too.
So, what is gluten-free? A gluten–free diet is a diet that excludes gluten, a protein composite found in wheat, barley, rye, and all their species and hybrids.
There is also an abundance of grains that just happen to be gluten free including rice, corn, millet, sorghum, wild rice, buckwheat, quinoa and amaranth. All the gluten-free whole grains—they are delicious, nutritious and easy to cook.
Gluten free diet is suitable for those who suffer from wheat allergy, celiac disease and gluten intolerance. Celiac disease is a lifelong, serious autoimmune disease caused by the immune system reacting to gluten – a protein found in wheat, barley and rye. The only treatment for the condition is a strict gluten free diet for life.
Here are some tips for everyday eating.
Read food labels when you shop: If a cereal containing gluten has been used as an ingredient in the product, it will be listed in the ingredients list.
Some foods are naturally gluten-free: Fresh fruit and vegetables, meat, poultry, fish, cheese and eggs are naturally gluten-free.
Gluten-free meals can be delicious and healthy too: Finding the right gluten-free substitute can be a matter of personal taste too, experiment in the kitchen and you are sure to find a substitute to your taste.
Cut the gluten, keep the flavor. Here are some gluten free recipes including a gluten free dessert recipe:
Gluten Free Chocolate Cake
Recipe by Ruchira Hoon
180 gm dark cooking chocolate
100 gm butter
3/4 cup sugar
Salt, a pinch
1/2 cup cocoa powder
2 Tbsp ground almond
3 large eggs
1 tsp vanilla
For the chocolate ganache:
100 gms chopped chocolate
100 gms cream
- Line the bottom of a 7-inch cake tin with parchment paper.
- Melt chocolate and butter in a heavy saucepan over medium low heat. Stir until chocolate and butter are melted and smooth.
- Add sugar, salt and almonds and reduce heat to low. Now add cocoa powder and stir.
- Remove pan from heat. Whisk in eggs, one at a time. Give the mixture a good whisk until it looks smooth and glossy and pour vanilla essence in the end.
- Pour batter into prepared pan. In a heated cooker pour sand to about 1/4 th the depth and cover with foil. Place the cake pan in the cooker and cover the lid for about 30 minutes.
- In case you want to bake this cake in an oven. Bake it for 25 minutes at 180 degrees C.
- The center of the cake should be just firm to the touch. Leave the cake to cool down completely (About 2 hours).
- Glaze with chocolate ganache.
For the chocolate ganache:
Boil the cream. Pour it over the chopped chocolate and mix it till the chocolate melts completely. Your ganache is ready!
- 3 tablespoons oil or butter
- 3 boneless chicken breasts
- 1/2 cup onions
- 1/2 teaspoon garlic
- 1/2 teaspoon
- 2 tablespoons ginger root minced
- 1/8 teaspoon chili powder
- 1/8 teaspoon cayenne
- 1/2 teaspoon curry powder
- 1 cup chopped tomatoes
- 1/2 cup gluten-free chicken broth
- 1/2 cup dry white wine
- 1/3 cup milk
- 2 teaspoons cornstarch
- 2 green onions chopped
- 1/4 cup shredded coconut
Method: Cut the chicken breasts into 2-inch pieces and keep aside. Heat the oil or butter in a frying pan and put the chicken pieces in it, cook till they are slightly brown, remove from pan. Now, cook the onions for 3 minutes, add the garlic and fry for another 1 minute and return the chicken to the pan, add the broth, salt, chili powder, cayenne, ginger, curry powder, chopped tomatoes and wine and mix all the ingredients with a spatula. Cover and cook for 15 minutes on low flame or till the chicken pieces are tender. Mix milk and cornstarch in a cup and add it to the chicken, mix well, bring it to boil and allow the sauce to thicken. Serve with rice and sprinkle chopped onion and shredded coconut on top.
Here are some foods and grains that are gluten-free:
Quinoa is considered to be the best in grains family as it has the highest nutrient content of all. It is the best source of proteins and vitamins. Quinoa is known for its high magnesium content which helps in bone formation.
Amaranth provides a high quality protein, with a nearly perfect balance of essential amino acids, including abundant lysine and methionine, which is not found in most grains.
Kodo millet has around 11% protein, and the nutritional value of the protein has been found to be slightly better than that of foxtail millet but comparable to that of other small millets.
Couscous consists of many tiny granules made from steamed and dried durum wheat, couscous has become a popular alternative to rice and pasta.