Gluten Free Handout

Gluten-Free Grains

Gluten is a protein found in wheat, oats, rye, triticale, barley, and spelt. It is the glue that holds bread products together and gives them their smooth texture. However, gluten is a common allergen and many people are intolerant to wheat- and gluten-products. This intolerance can lead to many digestive disturbances, mental/emotional symptoms, skin rashes, asthma, auto-immune diseases and a myriad of other symptoms.

Below are some recipe suggestions for using gluten-free grains, but please, be creative and experiment with your own recipes. There are also lots of resources in your local bookstore and online for gluten free foods and celiac diets.

Gluten-free grains:
Brown Rice Coarse Cornmeal *(cornmeal is also a common allergen)
Wild Rice Millet Quinoa Buckwheat

Gluten-free flours:
Arrowroot Brown Rice Garbanzo Soybean
Potato Nut and Seed Legume

Gluten-free pasta:
Corn Quinoa Rice Soy


Whole brown rice has a pleasant, mild flavor — a somewhat chewy and satisfying texture. Rice may well be one of the easiest whole grains to introduce into your new, healthier lifestyle. Rice is extremely versatile and comes in many shapes and sizes. Here is a list to help you choose wisely..

Instant Rice: Pre-cooked rice that has had the outer coating totally removed. It lacks protein, 75% of its original mineral content, and most of its vitamin B (bad choice)

Brown Rice: Rice that has had its outer husk removed. Much of its nutritional qualities have been retained (good choice)

Wild Rice: Actually from the GRASS family and not a true rice. It is commonly found growing wild in the Great Lakes region. It is a nutritional, tasty, and expensive food product (good choice)

Polished Very white, milled rice with the hull, bran, germ, and endosperm removed
White rice: (bad choice)

White Made from polished white rice, so it has little taste and low nutritional value
Rice Flour:

Brown Faint taste and more nutritional than white rice flour
Rice Four:

Recipe Suggestions

Basic Steamed Rice

1 cup Raw brown rice
2 cups Pure water
1/2 tsp. Sea salt (optional)

If the rice looks dusty, wash it by letting water run over it in a colander or sieve. (Brown rice has a little debris left when you buy it.)
Bring the water to a boil. Add the rice and allow the water to resume boiling. If you choose to, add the salt. As soon as the water is boiling, turn the heat low and simmer the rice with the lid tightly in place. Allow the rice to cook this way for about 45 minutes. Remember, by lifting the lid, steam is allowed to escape and that may disrupt the water/grain ratio. MAKES ABOUT 3 1/2 CUPS.

Rice with Snow Peas

The rice for this dish is cooked separately from the vegetables and the two are mixed together just before serving.

1 cup Uncooked brown rice cooked in 2 cups of pure water or 3 cups of cooked brown rice.
2 tbsp. Sesame or olive oil (heat resistant oils).
2 cups Fresh snow peas, strings removed (about 1/2 pound)
4 Scallions, thinly sliced (if tolerated otherwise substitute zucchini)
1/2 cup Thinly sliced fresh water chestnuts, Jerusalem artichoke or zucchini.
1/4 cup Slivered almonds or sesame seeds
1/4 tsp. Sea salt or salt substitute
Cayenne pepper to taste
Herbs: (dill, basil or oregano) to taste

Cook rice. Heat oil in a skillet. Stir-fry vegetables for 3 to 5 minutes until onions are barely tender. Season with herbs, salt and pepper. Stir hot rice into vegetables. Add almonds or sesame seeds. SERVES 4.

Garden Rice

A variety of fresh vegetables cooked with rice.

1 tbsp. Sesame or olive oil
1 Small onion, chopped (if tolerated or substitute zucchini)
1 Clove garlic, chopped
1/2 Sweet red or yellow pepper, chopped
1 Small carrot, chopped
1/2 cup Cauliflower
1 cup Green beans cut in 1-inch segments
1/2 cup Bean sprouts (optional)
3/4 cup Uncooked brown rice
1 1/4 cups Pure water
2 tbsp. Tamari (wheat-free)
1 Bay leaf
1/2 tsp. Sea salt

Heat oil in a 3-quart pot and sauté onion and garlic for about 5 minutes until tender. Add pepper, carrot, green beans, cauliflower, and sauté, for 5 minutes longer. Add sprouts, rice, water, tamari, salt and bay leaf. Place cover on pot and cook until tender about 40 minutes. Serves 4.

Wild Rice

1 cup Wild rice
1/3 cup Brown rice
4 cups Stock or pure water
1 Carrot
2 Large stalks of celery
6 Green onions
2 tbsp. Sesame or olive oil
1 tsp. Marjoram
¼ tsp. Rosemary
¼ tsp. Thyme
1 tsp. Sea salt or salt substitute Garlic to taste
½ cup Almonds or sesame seeds, raw

Chop celery and carrots in ¼ inch cubes. Chop green onions and sauté in sesame oil. Add water and bring to a boil. Stir in remaining ingredients (except almonds). Bring to a boil, cover, reduce heat, and cool gently for an hour or more, until rice is tender. Chop almonds or use sesame seeds. Serves 4.

Creamy Tahini Rice

2 tbsp. Pure water
½ tbsp. Sesame or olive oil
1 Medium onion, chopped fme (if intolerant substitute zucchini)
1 cup Mixed seeds (sunflower, sesame and pumpkin)
3 cups Cooked brown rice
1 tbsp. Tamari (wheat-free)
1/3 cup Tahini (ground sesame seeds)
1/3 cup Pure water

Heat water and oil in a large skillet. Add onions and seeds and simmer for about 5 minutes or until seeds are lightly browned. Then stir in rice, tamari sauce, tahini and water. Cook gently until heated through and sauce is thick and creamy around the rice. You can add 1 tbsp. of Flax oil before serving. Serves 4.


The birds of North America eat a lot more millet than do we humans. Millet is among the least familiar of the grains in our country and it’s time to change that as it is more than bird seed. Millet is a delicious, mild flavored yellow colored grain. Its protein, calcium, magnesium, iron, and lecithin levels are of significant value and its versatility in recipes is exceptional. Have some fun with these recipes and discover that millet isn’t just for the birds!

Basic Millet

1 cup Millet, raw
3 cups Pure water (less 2 tbsp. for a fluffier millet)

Bring the water to a boil, while you wait for the water to boil rinse the millet well using a sieve. Add the millet and bring the mixture to a boil once again. Quickly lower the heat to a slow simmer, cover the pot and simmer for 30-45 minutes. MAKES 2 CUPS.

Millet and Vegetables

1 cup Millet
1 Carrot or parsnip, sliced
1 cup Cabbage, sliced or try shredded zucchini
1 cup Cauliflower or broccoli pieces
1 tsp. Sesame or olive oil
½ tsp Sea salt or salt substitute
½ tsp. Tamari (wheat-free)

(Millet and Vegetables Continued)
Cook the millet as above until all the water is absorbed, about 25 minutes. Add the vegetables and cook for another 5- 10 minutes. Add the oil, salt and season with the tamari sauce. Serve with a green salad and flax oil dressing. For additional flavor you may add a bay leaf or some oregano to the cooking water. Serves 4.

Millet Croquettes

2 cups Millet, cooked
½ cup Celery, finely diced with the leaves
¼ cup Carrots, finely grated or try zucchini
½ cup Onion, diced (if intolerant substitute zucchini)
½ cup Rice Flour
¼ cup Parsley, chopped
½ cup Pure water
½ tsp. Dill
½ tsp. Oregano
Dash Sea salt or salt substitute
Dash Cayenne pepper, if desired

Mix the millet and vegetables in a large bowl. Slowly add the salt, flour and herbs, mix well. Add the water and mix once more. Form into small balls or patties and place on a lightly oiled, (sesame or olive) baking sheet. Bake in a 350 F degree oven for 25 minutes. To make the patties crispy brush the tops with the same kind of oil after they have been baked for 10 minutes. Serve with steamed vegetables. Serves 4-6.

Millet Pilaf

2/3 cups Millet, raw
1 tsp. Sesame or olive oil
½ Onion, sliced (if intolerant substitute zucchini)
½ tsp. Sea salt
Dash Oregano and cayenne pepper
1 ½ cups Pure water

Sauté the onions in a small amount of water, when the onions are transparent add the oil and simmer until soft. Add the seasonings and millet. Sauté for 3 minutes. Add the water and bring to a boil. Cover, reduce the heat and simmer for 20 minutes. Serve with a vegetable almond stir-fry. Serves 4.


This interesting grain comes from the Andean Mountains and was one of the several staple foods upon which the great Inca civilization dined. Quinoa packs a punch with its unusually high protein profile and its expanding qualities. Cooked quinoa expands almost five times its original size. It is often a favorite with children and its appearance is rather unique. As a cooked grain it is almost transparent with little white “o” rings in the center. It can be substituted for just about any grain in recipes and has a light yet satisfying quality.

Basic Quinoa

2 cups Pure water
1 cup Quinoa

Rinse quinoa thoroughly, either by using a strainer or by running fresh water over the quinoa in a pot. Drain excess water. Place quinoa and water in a 1 1/2-quart sauce pan and bring to a boil. Reduce to a simmer, cover, and cook until all of the water is absorbed (15 minutes). You will know that the quinoa is done when all the grains have turned from light beige to transparent with little white rings. Please note: Most varieties of quinoa have a naturally bitter coating which helps prevent insect and bird damage. This coating is usually removed before it is shipped but a small amount of bitter residue may occasionally remain. This can be removed simply by rinsing the quinoa before cooking. Serve with vegetables and salad for a meal. Makes 3 cups.

Curried Quinoa

2 tbsp. Sesame or olive oil
1 clove Garlic, pressed
1 Small onion, minced (if intolerant substitute zucchini)
½ cup Red or yellow pepper, chopped
¼ tsp. Curry powder (or to taste)
½ tsp. Sea salt or salt substitute
4 cups Pure water
2 cups Quinoa

Heat a 2-quart soup pot. Add the oil and sauté garlic, onion and then pepper. Add curry and salt. Cover and cook for a few minutes. Add water, cover and bring to a rapid boil. Add quinoa to boiling water. Cover, reduce heat and simmer 15 minutes. With a damp wooden spoon mix from top to bottom. Cover and allow to rest for an additional 5 minutes. Serves 5.

Quinoa Tabouli

2 cups Quinoa, cooked
1 cup Parsley, chopped
½ cup Scallions, chopped (if intolerant substitute zucchini)
2 tbsp. Fresh mint (or 1 tsp. dried mint)
1 clove Garlic, pressed
½ tsp. Basil
½ cup Lemon juice
¼ cup Olive oil
Dash Sea salt
Dash Cayenne pepper or to taste
Lettuce leaves, whole

Place all ingredients except lettuce in a mixing bowl and toss together lightly. Chill for 1 hour or more to allow flavors to blend. Line a salad bowl with lettuce leaves and add the tabouli. Serve as a main dish salad. Serves 4.

Quinoa and Pea Chowder

2 cups Pure water
¼ cup Quinoa (rinsed)
½ cup Turnip or squash, cubed
1/3 cup Carrot, diced
¼ cup Onion, chopped (if intolerant substitute zucchini)
1 ½ cups Peas, fresh or frozen
2 cups Pure water
½ tsp. Sea salt
¼ cup Parsley, chopped

Simmer the quinoa, turnip, carrot and onion in 2 cups of water until tender, (15 minutes). Add the second batch of water and bring to a slow boil. Season to taste. Garnish with parsley, Serve with raw vegetables and biscuits. Serves 4-6.


Over 9,000 years ago, wild corn was swaying in the wind of sunny southern Mexico. Today, corn is everywhere! From corn-on-the-cob to cornstarch to corn flakes, North Americans consume a large amount of this plant. For now, let’s concentrate on the dried version, particularly cornmeal.
Cornmeal has a host of interesting possibilities. However, it is of paramount importance that you find fresh cornmeal that contains germ. Better yet, buy the whole dried corn kernels and grind your own. It is sweet and fluffy and much more satisfying. A sturdy blender can possibly do the job, but a home flour mill is ideal (if you don’t have one, find a health food enthusiast that does).

Corn Crisps

2 cups Cornmeal
½ tsp . Sea salt
1 1/3 cups Pure boiling water
2 tbsp. Sesame or olive oil

Preheat oven to 400 degrees F. Combine cornmeal and salt in a bowl. Stir in the 1 1/3 cups of boiling water. Let stand for several minutes. Stir in oil. If dry, add more water. Drop by the tablespoon onto a well oiled baking sheet and spread into thin 2 ½ to 3 inch rounds. Bake for about 15 minutes until edges are golden brown. They are great as a late morning meal. Serves 6.


4 cups Pure water
1 tsp. Sea salt
1 cup Coarse cornmeal

Bring the water to a rolling boil and add the salt. Stir the water with a whisk and sprinkle the cornmeal into the water. After all the cornmeal is in the water, turn down the heat to a gentle simmer. Continue to stir often with a wooden spoon until the polenta is very thick. (this may take 25-35 minutes, but the fine creamy result is worth the effort) Pour the polenta into a greased pie dish, add the sauce that is described below, and cut into wedges. Serve with a raw vegetable.

Polenta Sauce

If you are coming off a cleanse program and are re-introducing foods so as to identify food sensitivities, make sure you introduce tomatoes and corn separately prior to eating them together in this recipe. Listen to your body!

2 tbsp. Olive or sesame oil
1 cup Onions, diced (avoid if intolerant)
1/8 tsp. Thyme
1/8 tsp. Sage
½ cup Zucchini
½ tsp. Sea salt or salt substitute
3 tbsp. Parsley, minced
1 ½ cups Fresh tomatoes, chopped
2 tbsp. Olive oil

Sauté the onions in the oil until golden. Add the zucchini and seasonings and heat thoroughly. Add the tomatoes and allow the mixture to gently simmer for 10 minutes. Just before serving, add the olive oil. Spoon the sauce over the polenta and enjoy. Remember, heating concentrates the acid of the tomatoes. This is a dish to only have occasionally.

Golden Muffins

2 ½ cups Cornmeal
½ cup Millet, raw
1 ½ tsp. Baking powder
¼ tsp. Sea salt or salt substitute
1/3 cup Honey
1 1/3 cup Canola oil
1 ½ cups Nut milk, soy milk or pure water

(Golden Muffins continued) Preheat oven to 375 degree F. Combine dry ingredients. Make a well in the center and add the oil, honey and milk. Stir until blended and the batter is smooth. Pour into greased muffin tins, filling them almost to the top. Bake for 20-25 minutes. Makes 12 muffins.

Corn Bread
1 cup Cornmeal
1 cup rice flour
2 tsp. baking powder (aluminum-free)
½ tsp. baking soda (aluminum-free)
½ tsp. Sea salt
¼ cup Honey
1 cup Nut milk, soy milk or pure water
1 Egg
3 tbsp. Sesame or olive oil

Sift together the dry ingredients, beat together the liquids, and then combine them. Be thorough but don’t over mix. Spread the batter in a greased 8-inch square pan and bake about 20 minutes in a 425 degree F. oven.

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