Are you thinking about transitioning over to a grain free diet? Starting any new diet or lifestyle can be a challenge. While you're bound to find new, delicious foods and recipes that you love, it also requires you to give up some of your current favorites.
Knowing what you can and can't eat on a grain free diet will help you plan ideas and recipes around your favorite foods, making your new diet an enjoyable one. To help you get started, we've created a comprehensive guide listing what you can eat on a grain free diet. Keep scrolling to learn more!
What Can You Eat
Before we dive into how to follow a grain and gluten free diet, let's first talk about what you can and can't eat. Knowing what foods you should avoid and those you can enjoy is crucial when eliminating grains from your everyday recipes.
While there are several different kinds of foods you can consume on a grain free diet, some of the most popular include meat, fruit, vegetables, dairy and small amounts of pseudocereals. All of these foods are entirely free of grains and gluten, making them low-allergy ingredients fit for your weekly meals.
Pseudocereals
Though often classified as grains, pseudocereals are actually seeds. 100% gluten and grain free, and incorporating small amounts of pseudocereals into your grain free diet is an excellent way to add essential vitamins and minerals into your meals. Knowing what pseudocereals are, is necessary when cutting grains from your diet.
Amaranth
Often classified as a grain, amaranth is a pseudocereal cereal. While it shares a similar set of nutrients and can be used similarly to wheat or oats, it can still be enjoyed on a grain free paleo diet. For many years amaranth was a staple food of the early Aztecs and was praised for its nutritional benefits. Naturally gluten free, it's a complete protein source, contains all the essential amino acids and makes for a delicious hot cereal or polenta. Amaranth can also be used to replace grains in side dishes, grain bowls and soups.
Grain Free Recipe: Amaranth Pancakes
By swapping out traditional flour for amaranth flour, you can easily make grain free Amaranth Pancakes that will satisfy all of your breakfast cravings. Whip up this recipe when you require a sweet treat. Easy to make, it uses minimal ingredients and can be prepared in minutes. Plus, it's gluten free, grain free, lactose free, low-calorie, low fat and low in sugar!
Buckwheat
Like amaranth, organic buckwheat is often classified as a grain. However, despite its name, buckwheat is not a type of wheat or grain at all. Buckwheat is one of six pseudo-grains often referred to as grains due to their similar structure, nutritional makeup and use. Hulled from the seeds of the buckwheat plant, the soft white seeds of buckwheat flaunt a mild, grassy flavor that can be intensified through toasting. An excellent addition to soups and salads, it's a must-have ingredient when following a grain free diet.
Grain Free Recipe: Buckwheat Pesto Salad
Searching for the perfect salad recipe? Bulk up your weeknight salads by adding buckwheat to them. A delicious lunch or dinner time recipe, this Buckwheat Pesto Salad is made with wholesome ingredients and loaded with flavor. Enjoy it as a side or add in your choice of protein and make it the main dish!
Tri-Color Quinoa
Tri-Color Quinoa is a blend of organic, white, back and red quinoa. A popular seed that serves up a nutty flavor and fluffy texture, it makes for an excellent addition to a vegan, gluten free and grain free diet. Loaded with iron, fiber and complete protein, it's both nutritious and delicious!
Grain Free Recipe: Ensalada de Quinoa
Based on a traditional Peruvian dish, this Ensalada de Quinoa is delicious, beautiful and full of good-for-you ingredients. Made with organic red quinoa, queso fresco and lima beans, it's a meal packed with protein and history. Enjoy it for lunch, or serve it up as a side at your next dinner party. Its beautiful colors are sure to take your dinner table to the next level.
Millet
Millet is yet another seed that commonly gets classified as one of the cereal grains. Its pleasantly mild and slightly sweet flavor means that you can add it to sweet and savory recipes to boost nutrients and texture. The perfect alternative for whole grains, millet can be used to replace rice in pilafs or stir-fries.
Grain Free Recipe: Market Greens with Millet
The next time you stop by the local farmers market, be sure to pick up some fresh greens and make this Market Greens with Millet. A simple and flavorful dish to enjoy regularly, the leftovers can be saved as a light dinner or healthy lunch. By adding millet to your greens, you'll not only boost the texture of the meal but make it more filling as well.
While whole grains may be off-limits, carbohydrates are not. Pseudocereals can help you reach your macronutrient, carbs and calories goals in the healthiest way possible.
Meat and Fish
Meat and fish can be enjoyed on a grain free diet without worry. However, when choosing which meats to purchase, we recommend buying those that are not seasoned beforehand. When purchasing seasoned meats, you'll want to check the ingredient list for any wheat-based or grain-based products. Many seasonings contain ingredients that have grains in them and should be avoided on a grain free diet. If you cannot check the ingredients in a seasoning, we recommend purchasing different meat instead. Additionally, pre-cooked meats that have been breaded or coated with grain-based ingredients should be avoided.
If you're craving breaded food sans the grains, skip the store-bought stuff and make this 5 Ingredient Almond Crusted Halibut with Lemon instead. Made with Bob's Red Mill Almond Flour, it's free of grains yet still offers up that delicious breaded flavor and texture.
Dairy
Dairy is another food group that can easily be enjoyed on a grain free diet—as long as you're not allergic to it! Yogurt, milk, cheese and butter are all acceptable forms of dairy and are commonly included in grain free recipes. Dairy can also be used to thicken soups and pseudocereals and is a crucial ingredient in many grain free desserts.
Fruits and Vegetables
Fruits and vegetables are a healthy part of any diet and are a significant part of going grain free. Subbing in fruits and veggies for grains can help you boost your nutrient intake and discover new flavors. Pasta can be replaced with veggie noodles, traditional rice can be swapped out for cauliflower rice and any starchy vegetable like the sweet potato is an excellent source of complex carbohydrates. The next time you're craving a grain free meal, brainstorm how to turn your favorite vegetables into a satisfying dish.
Grain Free Flours
Aside from the grain and gluten free food, there are also several grain free flours that you can use to make your favorite baked treats sans the grans! Keep scrolling to discover a few of our favorites.
Almond Flour
Our Bob's Red Mill Natural Almond Flour is made from whole almonds—even the skins! Providing a healthy boost of nutrients and antioxidants, it's ideal for paleo, gluten free and grain free baking and cooking. Because this almond flour has a super fine texture, when used, it produces superior cakes, pie crusts, muffins and other baked goods.
Organic Coconut Flour
Organic Coconut Flour is a great way to boost the texture and flavor of your grain free dishes. A delicious and nutritious alternative to wheat and other grain flours, it can be combined with nut-based flours like almond flour to deliver delicious baked goods.
Made from the highest quality desiccated coconut, this flour is one of our most popular gluten free and grain free flours. Use it to make pancakes, cookies, muffins and more. It's worth trying out!
Cassava Flour
While cassava flour might not be as popular as almond or coconut flour, it's just as delicious. Cassava flour is incredibly versatile and can make everything from baked goods to pasta and pizza crust. Made from the whole root of the cassava plant, Bob's Red Mill Cassava Flour has a mild flavor and delicate texture that is ideal for gluten and grain free baking. Plus, it's Non-GMO verified!
Use this comprehensive guide on how to follow a grain free diet plan the next time you're searching for ingredient alternatives and recipes. From pseudocereals to grain free flours, there are several ways that you can create delicious, grain free meals with ease. For more grain free recipe ideas, visit the Bob's Red Mill recipe library and choose the one that sounds best to you. From everyone at Bob's Red Mill, have a great and grain free day!
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