A few nutritious whole food ingredients doesn’t need much to taste delicious.
Whole grains, seeds and legumes make a great alternative to everyday kitchen staples such as rice, pasta and couscous.
Take a look at these gluten free options:
- Quinoa looks like a grain, but it is in fact a seed, which makes it naturally gluten free. It is a complete protein, containing all eight of the essential amino acids. It’s a real superfood.
- Amaranth is a seed like quinoa. It contains Iron, Calcium, Vitamin B, Magnesium and Zinc.
- Millet is a grain similar to couscous. the texture is soft and creamy.
- Buckwheat is in fact not wheat as the name suggests. It is gluten free and has many traces of minerals. It is quite in-expensive and easy to prepare. Like oats, it can be cooked as a porridge or sprinkled over salads or breakfasts.
Home made pesto is quick to make and you can adapt the recipe to what you have available. Pesto is great to add to breads, salads, pastas, risotto and as a dip.
- 1 cup of washed whole grain mix (millet, buckwheat, amaranth, quinoa, lentils)
- 1 T coconut oil
- 4 cups vegetable stock
- 1 chopped onion
- 1 finely chopped carrot
- 1 finely chopped celery stalk
- 2 cloves crushed garlic
- 2 cups loosely packed basil
- 3 T olive oil
- ⅓ cup nuts (pine nuts/cashews/sunflower seeds)
- parmesan cheese to taste (50 g)
- salt + pepper
- Heat the coconut oil in a frying pan over low heat.
- Fry the garlic, onions, celery and carrot until the onions have softened.
- Add the vegetable stock and bring to the boil.
- Add the whole grains and bring to a simmer.
- Stir frequently until the grains are cooked and all the liquid has disappeared. Add more boiling water if needed.
- Serve with basil pesto.
- To make the pesto, blend together the basil, olive oil, nuts, parmesan cheese and salt and pepper.