Whole Grain & Gluten Free? ? why YES!

I am starting my 2nd challenge with All About Athlete (AAA) this week.  Along with a fitness challenge for 12 days straight, they are also testing the athletes to increase fruits, vegetables and WHOLE grains.  I thought it would be good to remind all my friends how easy it is to have enough healthy, whole grains in your daily diet ...while avoiding processed flours, sugars etc.  I have noted which whole grains are also gluten free.  It is important to utilize these whole grains, as well as fruits and vegetables, as a base of your healthy lifestyle...gluten free or not!

Eating Well has listed several ways to add ZING to these whole grains -so be sure to read to the end.  There is a star* next to those that are the within the current AAA challenge guidelines!

HOW TO COOK 7 WHOLE GRAINS: 

Barley (Pearl):(contains GLUTEN) Bring 1 cup barley and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, 35-50 minutes. Makes 3-3 1/2 cups. Per 1/2-cup serving: 97 calories; 22 g carbohydrate; 3 g fiber.

Bulgur (wheat so CONTAINS GLUTEN): Bring 1 cup bulgur and 1 1/2 cups water or broth to a boil. Reduce heat to low; simmer, covered, until tender and most of the liquid has been absorbed, 10-15 minutes. Makes 2 1/2-3 cups. Per 1/2-cup serving: 76 calories; 17 g carbohydrate; 4 g fiber.

Couscous (Whole-wheat CONTAINS GLUTEN): Bring 1 3/4 cups water or broth to a boil; stir in 1 cup couscous. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Makes 3-3 1/2 cups. Per 1/2-cup serving: 70 calories; 15 g carbohydrate; 2 g fiber.

Polenta (Cornmeal): (naturally gluten FREE- yet could be subject to cross contamination if you are celiac)Bring 4 1/3 cups cold water and 1 teaspoon salt to a boil. Slowly whisk in 1 cup cornmeal until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and creamy, 10 to 15 minutes. Makes 4-4 1/3 cups. Per 1/2-cup serving: 55 calories; 12 g carbohydrate; 1 g fiber.

Quinoa : (gluten free) Rinse 1 cup quinoa in several changes of cold water. Bring quinoa and 2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 15-20 minutes. Fluff with a fork. Makes 3 cups. Per 1/2-cup serving: 111 calories; 20 g carbohydrate; 3 g fiber.

Rice, Brown: (gluten free) Bring 1 cup rice and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Let stand for 5 minutes, then fluff with a fork. Makes 3 cups. Per 1/2-cup serving: 109 calories; 23 g carbohydrate; 2 g fiber.

Oatmeal: (can be gluten free)- one of my FAVORITES--2 cups boiling water to 1 cup (gluten free if desired) whole grain rolled oats, cook 10-20 min, stir occasionally, cover, remove from heat, let stand for at least 2 minutes.  Makes 2 cups- per 1 cup serving: 190 calories; 32 g carbohydrate and 5 g fiber.

10 FLAVOR STIR-INS TO TRY:
Add any of these flavor combinations to grains after they’re cooked.

Apricot Nut*: 1/3 cup chopped dried apricots, 1/4 cup chopped toasted nuts (walnuts, pecans or pistachios), 3 tablespoons fresh squeezed orange juice, 1 teaspoon extra-virgin olive oil, and salt & freshly ground pepper to taste.

Lime-Cilantro*: 2/3 cup coarsely chopped fresh cilantro, 1/3 cup chopped scallions, 2 tablespoons lime juice, and salt & freshly ground pepper to taste.

Mediterranean*: 1 chopped medium tomato, 1/4 cup chopped Kalamata olives, 1/2 teaspoon herbes de Provence, and salt & freshly ground pepper to taste.

Mint & Feta*: 3/4 cup sliced scallions, 1/4 cup each finely crumbled feta cheese and sliced fresh mint, and salt & freshly ground pepper to taste.

Parmesan & Balsamic: 1/4 cup freshly grated Parmesan cheese, 1 teaspoon butter, 2 teaspoons balsamic vinegar, and salt & freshly ground pepper to taste.

Parmesan-Dill: 1/3 cup freshly grated Parmesan cheese, 2 tablespoons chopped fresh dill, 1 teaspoon freshly grated lemon zest, and salt & freshly ground pepper to taste.

Peas & Lemon*: 1 cup frozen peas; cover and let stand for 5 minutes. Stir in 3 tablespoons chopped fresh parsley, 1 1/2 teaspoons extra-virgin olive oil, 1 teaspoon freshly grated lemon zest, and salt & freshly ground pepper to taste.

Spicy & Sweet Sesame-Soy: 3 tablespoons rice-wine vinegar, 1 tablespoon reduced-sodium soy sauce, 2 teaspoons each sesame oil and finely chopped fresh ginger, 1 teaspoon each chile-garlic sauce and honey, and 1/4 cup chopped toasted cashews.

Spinach*: 3 cups sliced baby spinach (or arugula); cover and let stand for 5 minutes. Season with salt & freshly ground pepper to taste.

Tomato-Tarragon*: 3/4 cup chopped tomatoes, 3 tablespoons minced fresh tarragon (or parsley or thyme), and salt & freshly ground pepper to taste.

check out All About Athlete at the link below                                                 http://www.facebook.com/pages/All-About-Athlete/188762041252

awesome info above courtesy of Eatingwell.com,  csaceliacs.org, and ME!  (traci@working4wellness.net)                                                         http://www.eatingwell.com/blogs/recipes/_cook-7-whole-grains-9-simple-ways-jazz-up?utm_source=EWTWNL