Gluten-free & Healthy Foods
QUINOA
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Quinoa is the seed of a plant. Flat oval seeds of Quinoa are in pale yellow color. It’s used in salads, breakfast, and other recipes. Quinoa are said to be full of nutrients and of course a gluten-free food.
After cooking, which is the typical preparation for eating the seeds, quinoa is 72% water, 21% carbohydrates, 4% protein, and 2% fat. In a 100 g (3.5 oz) serving, cooked quinoa provides 120 kcal (500 kJ) and is a rich source of manganese and phosphorus (30% and 22% DV, respectively), and a moderate source (10–19% DV) of dietary fiber, folate, and the dietary minerals, iron, zinc, and magnesium.
Quinoa is gluten-free. Because of the high concentration of protein, ease of use, versatility in preparation, and potential for increased yields in controlled environments.
RICE (BROWN)
Brown rice is a whole-grain rice with the inedible outer hull removed. This is as compared with white rice, which is the same grain, also with hull removed, but also with the bran layer and cereal germ removed. Red rice, gold rice, and black rice (also called purple rice) are all whole rice, but with differently pigmented outer layers.
Brown rice is high in nutrients like vitamins, minerals and anti-oxidants. It also comes with a high value of carbs and calories.
Brown rice is gluten-free and called to be anti-oxidant food and also helps lose weight.
MILLET
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| Raw Millet | Cooked Millet Pudding |
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.
Millets are indigenous to many parts of the world. The most widely grown millet is pearl millet, which is an important crop in India and parts of Africa. Finger millet, proso millet, and foxtail millet are also important crop species.
Millet is high in protein, anti-oxidants and fiber.
Millet helps prevent heart diseases, development and repair of body tissues, lowers diabetes risk and also prevents against breast cancer.
ORANGE (FRUIT)
The orange is the fruit of various citrus species in the family Rutaceae (see list of plants known as orange); it primarily refers to Citrus × sinensis, which is also called sweet orange, to distinguish it from the related Citrus × aurantium, referred to as bitter orange. The sweet orange reproduces asexually (apomixis through nucellar embryony); varieties of sweet orange arise through mutations.
Orange is vitamin rich fruit and contains vitamin C, D and A.
Health benefits of Orange fruit includes improvement in immune system, prevents skin damadge, lowers cholesterol level, prevents against cancer, improves eye sights, etc.
APPLE
As they say “An apple a day keeps doctor away”, it’s a gluten-free food with many health benefits. Like it’s good for weight loss, helps in diabetes prevention, good for eye sight and bones.
PEANUTS
Peanuts are a type of nuts. Peanuts are rich in protein and good fat. It is said to be helpful in weight loss.
One can have peanut intake in form of peanut butter, peanut bar or roasted peanuts.
ALMONDS
Almond contains vitamin E and fiber, protein and other nutrients, which is helpful in controlling cholestorel, sugar level in body, improve eye sight and hair follicals.
One can take almonds in many forms like roast them and have it or make almond butter. Also, it can be used in many recipes like smoothies, muesli bowl, fondue, salad, cupcakes, ice cream, cookies, etc.
MILK
Almost all dairy products are gluten-free but still you need to check the lables.
NATURAL BUTTER
Almost all butter are gluten free but it is good to take natural butter without salt. Though, all butter are gluten free, it’s advisable to check the labels.
OLIVE / VEGETABLE OIL
Any vegetable oil is gluten-free but olive oil is rich and has many health benefits. It’s rich anti-oxidant, protects from heart diseases, etc.
One can use olive oil in cooking as well as salads.
Source links below:
https://en.wikipedia.org/wiki/Quinoa
https://en.wikipedia.org/wiki/Brown_rice
https://en.wikipedia.org/wiki/Millet
https://en.wikipedia.org/wiki/Orange_(fruit)
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