4 delicious gluten-free foods
Zoe Bingley-Pullin is a chef, nutritionist and SunRice health ambassador.
Eating gluten-free doesn’t mean you have to feel restricted when it comes to choosing healthy food. With the rise in popularity of gluten-free eating, the array of food options that fall under the gluten-free realm are vaster than ever before (and more delicious!).
Below are some simple, everyday ingredients that are tasty, versatile and completely gluten-free:
Quinoa
Although quinoa has been around for years, many of us are unaware that it’s actually gluten-free and a safe, healthy grain alternative. Not only does quinoa have a multitude of nutritious advantages, it’s also considered to be a superfood as it contains all the essential amino acids, which means that it is an excellent source of protein. Quinoa is extremely high in fibre, much higher than any other grain and is a source of magnesium and folate, which assist with muscle relaxation, regulating calcium levels, activating vitamins B and D, and cell and muscle health.
Consumed as part of a balanced diet, quinoa is a complex carbohydrate and essential wholegrain, which can help increase energy levels – a perfect snack to avoid the 3pm slump! My kale power salad which is a combination of kale, sweet potato, quinoa, delicious and avocado is a simple recipe which is absolutely delicious.
Rice
Rice tends to shock people with its gluten-free status. A minimally processed complex carbohydrate and a versatile cooking ingredient, it’s a perfect pantry staple for anyone wanting to eat gluten-free. There are so many varieties of rice, which have different nutritional benefits and are incredibly versatile – a great addition to a range of different dishes and cuisines. My favourite variety is SunRice brown rice as it is a fantastic source of protein and fibre. I like to use brown rice to spice up a salad, or as a side in a Beef Ragu, or even to enhance a flavorsome soup!
Potatoes
Great news! Our much-loved comfort food and side dish is gluten-free. Not only is a spud delicious on a cold winters day, it is a fantastic ingredient packed with nutritional benefits. Potatoes are full of antioxidants, vitamins and are a source of natural fibre, which is good for healthy digestion. Potatoes are a versatile ingredient and a canvas to many a meal. Depending on whether you prefer your potatoes mashed, baked or roasted they’re a great gluten-free addition to perk up your weekday lunch or the hero in a suppertime comfort meal this winter.
However, it’s really important to be careful with how you cook your potatoes, as some cooking oils and preparation methods use wheat flour/thickeners which aren’t gluten-free. If you’re eating out, be sure you ask.
Beans
Beans and mash - what could be a better gluten-free combination? Both of these ingredients tend to get forgotten by those who choose to eat a gluten-free diet. However, the variations of beans are enormous. Black beans, kidney beans, lentils, garbanzo beans - the list goes on. Beans are part of the legume family, which are ‘heart healthy’ being low in fat, a source of complex carbohydrates, protein and fibre they’re also a perfect option for vegetarians. Beans can provide health benefits by filling your stomach, balancing blood sugar levels and are also good for digestive purposes. They are extremely adaptable ingredients that can be added to many different dishes (they also have a long shelf life and are extremely economical, which is great!). I like to include beans in a chunky vegetable lentil soup, as a filling in a healthy Mexican burrito bowl, or even as the hero ingredient in gluten-free black bean brownies. Make sure to check the label correctly to make sure the beans haven’t been subjected to gluten cross contamination.
These four tasty gluten-free ingredients are all extremely practical and can be used in a variety of dishes, whether you choose to use them as a base or hero element of your dish – get creative and have a little fun whilst doing so. And the perfect foundation for a comfort food kind of night as the weather starts to cool!