Gluten is a general name for the proteins found in wheat (wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan wheat and einkorn), rye, barley and triticale – a cross between wheat and rye.
Gluten helps foods maintain their shape, acting as a glue that holds food together. It can be found in many types of foods, even ones that would not be expected.
Most people who suffer from Celiac disease can become uncomfortable even when a small amount of gluten is eaten. This may happen despite them buying and eating ‘gluten-free’ foods because most places of production do not exercise the highest standards of hygiene and the chances of cross-contamination remain high. (always check if the label says GLUTEN FREE)
In Fitmeal we use many Gluten Free products, because our aim is to speed up the metabolism, therefore speed up the recovery and promote fat loss. Our meal plan10, fat loss, meal plan5+5 or full day meal plan consists of 2 main meals per day (plus add ons as snacks etc) where the second meal of the day is low carbohydrate, based on vehgetable and meat only, avoiding gluten and carbs completely.
With our meal plan 10 and Ultimate Fat Loss you will not only enjoy high carb meals but you will also discover the power of Gluten Free and Low Carbohydrate meals. They are light, full of energy and you will notice the positive changes of your body fat composition shortly.
Here i will list some info on non gluten food we are using in our kitchen, including the pantry list in the end. Remember that you don’t have to become gluten-free maniac after reading this post but considering of an addition to your menu is a bonus.
Rice is the seed of grass species Oryza Sativa (Asian Rice). It is the most widely consumed staple in Asia. It is grown in warm parts of the world mainly in Asia, Africa, northern Italy and west coast of North America. Rice has a large variety like brown rice, red rice, black rice and wild rice found in various parts of the world. In a gluten free diet rice is a mother grain and can be used as is or used to make flour that can be used to make rotis, cakes and cookies.
Sorghum is a genus of plants in the grass family. It is native to Australia with a range grown in India, Africa and Asia. In India it is called ‘ Jawar ’ or ‘ Jowar ’ and it is easily available at a local store. Jowar can be milled to make flour to make rotis and it is used as a blend in the gluten free flour to make all baked goods.
Millets are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food. Grown mainly in Africa and Asia. Millet is found in three varieties – Pearl Millet is called Bajra , Finger Millet is called Ragi and Proso Millet is called Barri in Hindi. Millets can be cooked in the grain form and can be milled to make excellent flour that is multipurpose in nature from rotis to patties, breads.
Itis a cosmopolitan genus of annual or short-lived perennial plants. Some amaranth species are cultivated as leaf vegetables, pseudo cereals, and ornamental plants. Most of the Amaranthan species are summer annual weeds and are commonly referred to as pigweed. In India, Amaranth seed is called ‘ramdana’. It is very easily available and is an excellent grain that can be substituted as starch in a gluten free cooking. Replace corn-starch with powdered amaranth. My favourite is brownies with amaranth.
is a plant cultivated for its grain-like seeds and as a cover crop. Buckwheat is not a grass and is not related to ‘wheat’. It is also referred as a pseudo cereal. Buckwheat in India is known as ‘ kuttu ’ and is eaten during the Navaratri festival. Buckwheat is found as groats known as “Kasha”, hulled, unhulled version. Buckwheat is used to make gluten free beer. The ways of using buckwheat are many – from roti to pancakes , cakes and cookies.
Corn or Maize
is a large grain plant first domesticated by indigenous people in Mexico. The six major types of corn are dent corn, flint corn, pod corn, popcorn, flour corn and sweet corn. Maize kernels are often used in cooking as starch . Corn is known as ‘Bhutta’ in India, it is easily available as fresh, dried and can be milled to make flour. Corn is the most popular grain in the world.
is the common name for Chenopodium Quinoa of the flowering plant family Amaranthaceous. It is grown as a grain crop primarily for its edible seeds. It is a pseudo cereal rather than a true cereal, due to the fact that quinoa is not a grass. Quinoa is closely related to the edible plants beetroot, spinach and amaranth. Quinoa is found in Peru, Bolivia and Chile.
Most of these grains are kept in my pantry at all times.
- Almond flour – low-carb alternative to wheat flour (especially useful if you also have diabetes like me)
- Arrowroot – great as a thickener for soups and sauces
- Buckwheat – not a form or wheat, despite its name
- Chickpeas or garbanzo beans – ground into a flour called Gram or besan
- Corn or maize
- Millet – not just bird food!
- Potato – ok so its not a grain, seed, nut or bean, but still a useful gluten free flour
- Quinoa – pronounced keen-wah, a real superfood!
- Brown Rice – a good form of starch but with less protein than other grains
- Long grain rice – handy for serving with your main meals
- Tapioca used for more than that stodgy pudding you ate at school!
Other gluten free ingredients…
…that can be ground into flour.
- Amaranth – extremely nutritious
- Carob – a sweet flour, it is made from the ground bean pods rather than the beans themselves
- Chia seeds
- Coconut flour
- Flaxseeds – can be used to replace eggs in a recipe
- Job’s tears – can be used as a substitute for pearl barley
- Lentils – a small round pulse that doesn’t need soaking overnight before cooking
- Soy beans – can be used in a similar way to grains…flakes, grits, flour and bran
- Sesame seeds
- Sunflower seeds
- Pumpkin seeds
- Sweet Chestnuts
- Sorghum or milo
- Teff grain – the tiniest grain in the world!
P.S. We are working hard to give you maximum Value. Let us know how are we doing by dropping us few lines in the comment.
Zane and Team Fitmeal