Healthy Eating: Food and Health with Healthy Eating Recipes by Lucy Hyland at Food For Living

Friday 1st April

Check out my article in the Cork Independent today or read below:

http://www.corkindependent.com/lifestyle/lifestyle/gluten-free-breakfasts/

This week, as I keep wheat out of my diet, I’ve been experimenting with a range of grains. I’ve decided to keep gluten away from my breakfasts and having been exploring a variety of other whole grains to eat. So what are some options?

One thing I noticed about several people that come into my nutrition clinic is that they are not strictly coeliacs, but they find it hard to tolerate wheat. They come in to me and talk about the fact that after eating bread or pasta for their meal, they experience bloating, heart burn, flatulence or other digestive disturbances.

One of my approaches to help with these symptoms to try to convince people that they are other sources of carbohydrates out there that will give them the energy they need to keep them going throughout the day. Some examples include brown rice, buckwheat and quinoa. Not only are these wheat and gluten free but they are also whole grains – packed full of energy!

They are also simple to cook with. Buckwheat is great as an alternative to flour for pancakes or the roasted buckwheat grains are fabulous in a Spring salad. Both brown rice and quinoa are cooked in a similar way, with brown rice taking about 40 minutes and quinoa taking about 10. One tip with making these great whole grains more digestive is to soak them first. This also cuts down in cooking time.

I love this homemade porridge below – it can be made with quinoa or brown rice – and it perfect for the weekend when you have a little more time on your hands.

Quinoa porridge

Serves 2

1 cup of quinoa – washed and drained well
2 cups of coconut milk
1 star anise
1 cardamom pods – slightly crushed
½ teaspoon cinnamon
¼ teaspoon of ground nutmeg
¼ teaspoon dried ginger

If you are missing any of the above ingredients simply leave them out.
The key to cooking quinoa is to wash it really well before cooking and drain. I sometimes simply soak it overnight and drain it off in the morning.
Place the quinoa in the saucepan with all of the spices.
Add the coconut milk and bring to the boil.
Reduce down and allow to simmer for about 10 minutes or until all of the milk has been soaked up.
Serve with freshly chopped fruit and your favourite toasted nuts.

Wheat free, gluten free, dairy free, sugar free