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How to Eat Gluten-Free AND Vegan

November 13, 2015

Hey, Family!


As more and more folks get conscious about their food choices, I get asked all the time about how to eat gluten-free AND vegan. 

Well, as I've talked about before, it's actually quite easy to do, so let's dive right in.

First, what is gluten? It's a protein found in some of our most widely consumed grains, including wheat, spelt, rye, and barley.


So why is this protein so often a problem? Many people, particularly those with celiac disease, experience painful to life-threatening inflammation in the small intestines, along with other symptoms, when digesting gluten. And because gluten is found in so many products made with grains, it can be a little daunting to know what you can and cannot eat, especially as a new vegan.


Fortunately, there are many gluten-free whole grains you can eat on a healthy vegan diet.

(This is Curry Quinoa, one of my favorite grain dishes.) 


Eat these gluten-free whole grains:


• Amaranth
• Buckwheat (despite its name, its completely gluten-free; its commonly used toasted as kasha or to make Japanese soba noodles)
• Brown rice
• Corn and cornmeal (including grits or hominy)
• Millet
• Oats (oats are gluten-free, but are commonly grown and processed with wheat, so make sure the packaging is labeled gluten-free)
• Quinoa
• Teff (commonly used to make Ethiopian injera flatbread)


How to cook them:


1 cup Amaranth ~ 3 cups water ~ Cook 45-60 min ~ Makes 3 1/2 cups

1 cup Buckwheat ~ 2 cups water ~ Cook 20 min ~ Makes 4 cups

1 cup Brown Rice ~ 2 ½ cups water ~ Cook 24-45 min ~ Makes 3-4 cups

1 cup Cornmeal (Polenta) ~ 4 cups water ~ Cook 25-30 min ~ Makes 2 1/2 cups

1 cup Millet ~ 2 ½ cups water ~ Cook 25-35 min ~ Makes 4 cups

1 cup Oats (Steel Cut) ~ 4 cups water ~ Cook 20 min ~ Makes 4 cups

1 cup Quinoa ~ 2 cups water ~ Cook 12-15 min ~ Makes 3+ cups

1 cup Teff ~ 3 cups water ~ Cook 20 min ~ Makes 2 1/2 cups


*Always bring to a boil before simmering. (Learn more at WholeGrainsCouncil.org.)


Have a great week, fam! 










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