Gluten free grains

Discover  gluten free grains that are great to use in gluten free diets.

1. Rice

This is a gluten free grain which is really affordable, tastes great and is easy to cook! Rice is a great staple in a gluten free diet. It can come in white rice, basmati or jasmine rice as well as brown rice.

Brown or basmati rice are the healthier options as they are naturally higher in fibre and are not as refined therefore containing more minerals than just white rice.

2. Quinoa (pronounced keen-wa)

This grain is a complete protein as it contains the eight essentials amino acids that the body needs to receive from the diet. It is also high in Calcium, Iron, and is a good source of vitamin E and B vitamins.

If using the grain, it can be cooked like rice in boiling water or a rice cooker. It is great as a replacement of cous cous, it can be eaten in salads, casseroles or in soups. Quinoa flakes are also available which can be cooked similar to oats to make a porridge for breakfast.

3. Amaranth

This is a highly nutritious grain, it is a great source of fibre, essential amino acids and minerals. You can buy it puffed which is ideal for cereals or the whole grain that can be cooked like rice. It tends to have a sticky texture compared to other grains when cooked.

4. Corn

This grain has a multitude of uses and is a definite staple in a gluten free diet. You can use cornmeal for making cornbread, and tortillas or you can use cornflour to thicken soups, sauces and stews. Corn makes up the majority of Mexican dishes such as burritos, tacos and enchiladas which is wonderful for gluten avoiders!

5. Buckwheat

Even though its name may suggest it contain wheat, its actually gluten free. Buckwheat is a fruit derived from the same family as rhubarb.

You can use buckwheat flour to make buckwheat pancakes, puffed buckwheat in cereals or the whole grain. It is high in fibre, protein, B vitamins and it is great for keeping your blood sugar levels balanced.

6. Millet

Millet is a gluten free grain, rich in B vitamins, Magnesium, Potassium, lecithin, methionine, Phosphorous and vitamin E. You can use puffed millet in cereals similar to buckwheat and amaranth. The flour can also be used in combination with other flours to make bread.