In addition to their nutritive value, gluten-free whole grains are a lot more enticing than you might think. They are full of flavor, texture and rich in nutrients.

But when dinner comes around, how can you add these nutritious, interesting and filling grains to your regular meal?

Like most things in a gluten-free world, you have to plan ahead. The key is to think of the grains before its time to make a meal.

And the place to start is when you shop. If you add just a few of the grains to your shopping cart, you’ll have the beginnings of some great gluten-free meals. Add some quinoa (many supermarkets now carry quinoa), brown rice, and buckwheat groats (Kasha), which may be available at your local supermarket.

There are great gluten-free whole grain cereals made from amaranth, buckwheat and millet that can add a great nutrient boost to your morning! There are some delicious hot cereal varieties that can be made quickly in the microwave. There are also many cold cereals that have great gluten-free grains also if you need a quicker breakfast.

If you are unfamiliar with the gluten-free whole grains, you might be afraid they are difficult to prepare or won't turn out right when you cook them. These grains are as easy to prepare as the old familiar rice, corn and potato. To help you make this transition to whole grain heaven, we have included a cooking chart below.

Give your family some time to adjust to the taste and fiber content of the new grains. Introducing any new food can be met with a variety of responses. To ease the transition we recommend starting very slowly. Purchase some quinoa, which is like white rice in terms of color, shape and texture and is prepared the same way. Instead of your usual amount of rice add ¼ cup quinoa with ¾ cup rice cook as though it was 1 cup rice.

The quinoa will add great nutrition to the white rice but the change in flavor, texture and fiber will be minimal. Slowly, over time, increase the mixture to half and half. When you want to introduce another new grain cut the quinoa back to the ¼ cup per cup of rice and add ¼ cup of the new grain. You will have a total of 1 ½ cups of grain and again you would cook it as you would prepare regular white rice – but the taste and nutrition can’t be beat!

Quinoa makes a handy side dish on its own, and is very easy to cook. You can make a fabulous tabouhle style salad: Just cook the quinoa and add dried fruit, vinegar, and a drizzle of oil and – voila, instant lunch!

There are many other grains that will add wonderful flavors, textures and great nutrients to your everyday meals.

Kasha or buckwheat groats makes a hearty side dish on its own or combined with sautéed vegetables. Buckwheat is also a tasty addition to any casserole. Millet can be used as a side dish. It is mild in flavor and a smooth texture. It works very well as a hot cereal. Both millet and quinoa can be added to soups and stews.

The key to including these tasty and nutritious grains is to plan ahead. About five minutes of prep time when you bring them home from the grocery store will help include the new grains in your usual dinner preparation. Here are a few suggestions:

- Make your own “pilaf” side dish by mixing quinoa, rice and seasoning (thyme, sage, parsley, celery flakes) into a container. Then when you are ready to fix dinner the prep work is all done.
- Mix dried cranberries, sliced almonds, and brown sugar in the container with millet for a tasty quick hot cereal in the morning.
- Make a grain trilogy instead of plain rice as a side. Add equal parts brown rice, quinoa, and buckwheat in a container. Then when you want a tasty powerhouse side dish you would prepare your grain trilogy just as you would regular rice.

Grain Information Chart

Grain	Nutrient content	Amount of liquid	Amount of grain	Cooking time	Uses
Amaranth	Protein, fiber, iron, magnesium, zinc, calcium, B vitamins	1 cup	1 cup	Simmer 7 minutes let stand covered 10 minutes	Hot cereal, cold cereal
Buckwheat	Protein, fiber, B6, niacin, thiamin, iron, zinc	2 cup	1 cup	Simmer 15 minutes	Hot cereal, side dish, soups, stews, casseroles
Millet	Protein, fiber	1 1/2 cups	1 cup	Simmer 15 minutes, let stand covered 10 minutes	Hot cereal, side dish, soups
Oats	Fiber, B vitamins	1 cup	1/2 cup	Simmer 15 minutes	Hot cereal, binder for meatloaf, baking
Quinoa	High quality protein, fiber, calcium, magnesium, iron, B vitamins	2 cups	1 cup	Simmer 15 minutes	Side dish, cold salad, soups, stews
Teff	Protein, calcium, iron, Bvitamins	2 cups	1/2 cup	Simmer 15 to 20 minutes	Hot cereal, side dish
Wild rice	If enriched B vitamins	2 cups	1 cup	Simmer 20 minutes	Side dish
Wild rice	Protein, fiber, potassium, zinc	1 cup	1 cup	Simmer 30 minutes	Side dish, soups, casseroles, cold salads, stuffing

Featured Recipes


“Plain” Rice Pilaf
1 cup mixed rice and quinoa.
2 cups of gluten-free chicken broth
½ cup frozen peas
½ tsp thyme
¼ tsp sage

1. Heat the broth till almost boiling.
2. Add rice mixture and peas. Stir until mixed.
3. Reduce heat and cover. Simmer for 15 minutes.
4. Serves 4.
The trick here is to add quinoa to your regular rice.
As quinoa is white in color, it blends in well with the rice.
Start by using only ¼ cup of quinoa to ¾ cup rice.
Slowly increase to a half and half mix.
By adding even just a little bit of quinoa to the rice you have increased the protein, B-complex vitamins, calcium and fiber content of a “plain” side dish.

Fried Rice
Fried rice is a great place to “hide” new grains. With all the other wonderful flavors and textures a new grain can easily be missed by a suspicious crowd!

2 cups left over rice, cooked
½ to 1 cup quinoa
2 egg whites
Chopped vegetables: use peppers, celery, carrots mushrooms etc
Oil
gf soy sauce
1. Beat egg whites till frothy.
2. 2. Heat oil in wok or frying pan.
3. Add egg whites. Scrambled till done.
4. Add chopped vegetables to egg whites, sauté till vegetables are crisp tender.
5. Season with pepper, thyme, oregano.
6. Add cooked rice and sauté till well mixed and heated through.
7. Add soy sauce o taste.

Citrus Buckwheat Pilaf
2 tbsp butter or oil
¼ tsp oregano
1 cup whole buckwheat groats
½ cup finely chopped pecans
2 cups stock; beef, chicken or vegetable
salt and pepper to taste
½ cup currants
2 tbsp chopped, fresh parsley
1 tbsp grated orange or lemon rind

Preheat oven to 350º F (180ºC). Melt butter or oil in a large saucepan over medium heat. Add buckwheat. Add stock, cover and cook for 15-20 minutes or until most of the liquid is absorbed. Add remaining ingredients except parsley. Transfer to a greased 1-qt casserole dish, cover and bake for 20 minutes. Garnish with pastry. Makes 6 servings.

Quinoa Black Bean Salad
1/3 cup quinoa
1 cup water
1 teaspoon olive oil
4 teaspoons fresh lime juice, or more to taste
¼ teaspoon ground cumin
¼ teaspoon ground coriander
1 tablespoon finely chopped fresh cilantro
2 tablespoons minced scallions
1-½ cups cooked black beans (15 oz can, drained)
2 cups diced tomatoes
1 cup diced bell peppers (red, green, yellow, or a mixture)
2 teaspoons minced fresh green chilies
salt and ground black pepper to taste
Lemon or lime wedges

Rinse the quinoa well in a sieve under cool running water. In a saucepan, bring the water to a boil; add the quinoa, cover, and simmer on low heat, until all of the water is absorbed and the quinoa are tender, about 10 to 15 minutes. Allow to cool for 15 minutes.

In a large bowl, combine the oil, lime juice, cumin, coriander, cilantro, and scallions. Stir in the beans, tomatoes, bell peppers, and chilies. Add the cooled quinoa, and salt and pepper to taste, and combine thoroughly. Refrigerate until ready to serve. Garnish with lemon or lime wedges. Serves 4 as a side dish.