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Dawn Jackson Blatner, Responds:
People who are gluten intolerant can't eat foods containing wheat, rye, barley, and sometimes even oats, which often get commingled with wheat products during transport or storage. Wheat, rye, and barley contain a specific protein that can damage the small intestine in people with celiac disease.
The good news: Many whole grains are gluten free, including brown rice, quinoa (pronounced KEEN-wa), millet, buckwheat, amaranth, and teff. Some make delicious side dishes, while others can be the centerpiece of a meal.
- Quinoa provides a good introduction to gluten-free cooking because it's easy to find and prepare (just add water and season). It's a nutritious grain because it is packed with protein, fiber, B vitamins such as riboflavin, minerals such as iron and phosphorus. Quinoa has a rich, nutty flavor and can be used in recipes for which you would typically use pasta or rice.
- Polenta is another simple dish, consisting of cornmeal, water, and salt. Use polenta in place of wheat noodles in a lasagna casserole, paired with your favorite Italian sauce and cheese.
- Millet, amaranth, teff, and other gluten-free grains make excellent breakfast cereals. Add apple juice for sweetness, and mix in walnuts and dried fruit.
For more ideas, consult with a registered dietitian (RD), who can shop with you and give you cooking ideas. You can search for an RD by zip code at www.eatright.org.
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Dawn Jackson Blatner
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