Gluten Alternatives

Nourish - Gluten Alternatives

May 8th – 14th is Coeliac awareness week so we thought we would share some gluten-free alternatives for those with coeliac disease or those choosing to be on a gluten-free diet. It can be really hard to make the switch when you have to, or decide to cut gluten out if it doesn’t agree with you. Luckily Nourish are at hand to give you a wide range of alternatives.

Bread

Bread is arguably one of the hardest to cut out if you have to, or are choosing to. Gluten-free bread can be denser than standard wheat bread and there can be less of a choice. Usually it includes cornstarch, rice flour or potato flour but can range to almond, buckwheat, chickpea and quinoa as well.

Living Seedful do a range of different breads baked using gluten-free buckwheat flakes, quinoa or seeds and wholegrains, and without any raising agents (including yeast), flour or added sugars. They are high in fibre, rich in protein and Omega-3 acids. They come in many flavours including green olive and turmeric for an already great base for your sambo or breakfast.

Pasta

On par with bread, pasta is up there as a very difficult thing to match when you’ve to cut out gluten. Gluten-free pasta is often made from brown rice, millet, buckwheat or quinoa.

Doves Farm Freee From use rice flour instead of wheat to make pasta. This comes in fusilli, penne and spaghetti so at least you know you’re covered in all the pasta shapes you’d like. They also have a range of gluten-free flours, baking powders, pizza bases as well as vegan cookies.

Gluten-free options

Rice and potatoes are naturally gluten-free so these could be an option for meals as they can go with almost any main component.

Buckwheat is naturally gluten-free. Despite its name, Buckwheat is actually a seed that is related to rhubarb and sorrel and not related to the wheat grain. This could be a good alternative in salads, pancakes, energy balls, porridge, or to act as a side dish with a main meal. Buckwheat is a great addition to any diet because it’s jam-packed with goodness. Buckwheat is rich in protein and fibre, as well as being rich in a whole host of antioxidants and beneficial nutrients. Plus it’s a complete protein (making it a fantastic plant-based protein). King Soba also do buckwheat noodles, giving you even more options for recipes.

Millet is a small yellow grain that is naturally gluten-free. Though technically a seed, millet is used just like other whole grains, such as rice. Millet provides a great supply of nutrients, including magnesium, phosphorus, folate, iron and B vitamins. Plus, it provides a good source of protein, fibre and antioxidants. These help to prevent oxidative stress and damage in the body caused by harmful free radicals. Millet is super easy to prepare and delicious to chow down on. Check out this blog post on How to Cook Millet for some tips. Add this fluffy, nutty-tasting nutritious grain into your soups, salads, stir-fries, veggie burgers or as an accompaniment to main dishes.

Quinoa is naturally gluten-free and has been a firm favourite for a long time now. It’s packed full of vitamins, minerals and fibre. Plus it’s full of protein making it a perfect addition to a plant based meal, especially a gluten-free one. Use it just as you would any other grain in salads, main dishes, or as a really great porridge alternative.