Guide to Naturally Gluten-Free Whole Grains - CulinArt Group

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Guide to Naturally Gluten-Free Whole Grains

During National Nutrition Month, we are focusing on the importance of eating whole grains. Grains provide many nutrients that are vital for the health and maintenance of our bodies. However, there are many people who can’t properly digest gluten who must choose their whole grains carefully. But, did you know that most whole grains are naturally gluten-free? Whole grains are packed with fiber and other nutrients that help meet dietary needs, so fitting them into a gluten-free diet is important to ensure balanced nutrition!

Check out these naturally gluten-free whole grains options below:

Amaranth: Amaranth has a peppery taste with a pleasantly sweet, grassy aroma. It pairs well with squash, corn, sesame, cinnamon, vanilla, and chocolate. To cook amaranth, combine one cup of dried grain with 2 cups of liquid. Bring to a boil then simmer for 15 to 20 minutes yielding 2.5 cups of cooked grain. Amaranth that has been cooked and chilled can be used in place of cornstarch as a thickening agent in soups, jellies, or sauces!

Buckwheat: Buckwheat is robust and earthy, pairing well with dried fruit, dark spices, beets, walnuts, and hazelnuts. To cook buckwheat, add one cup of dried grain with 2 cups of liquid. Bring to a boil, then simmer for 20 minutes. This will yield 4 cups of cooked grain. Buckwheat can be used in place of other carbohydrates such as rice, couscous, potatoes, or pasta.

Corn: Corn brings a sweet taste to any dish, it pairs well with chilies, berries, aromatic spices, tomatoes, peppers, cumin, and beans. Corn can be boiled, grilled, or roasted. It can be eaten right off the cob, or added to a salad, soup, or casserole. To cook whole cornmeal such as polenta or whole grits, add one cup of cornmeal with 4 cups of liquid. Bring to a boil, then simmer for 25-35 minutes. This will yield 2.5 cups of cooked grain.

Millet: Millets are warm and buttery, pairing well with mushrooms, herbs, warm spices, scallions, and squash. They are cooked with varying amount of liquid to achieve different textures—from fluffy and light, to mashable and creamy. Start with 2.5 cups of liquid to 1 cup of grain. Bring the grains and liquid to boil, then simmer for 20-30 minutes. For a creamier texture, start with more water.

Oats: Oats have a sweet, toasty aroma and pair well with cinnamon, dried and fresh fruit, coffee and coconut, as well as thyme, mushrooms, and walnuts. To cook steel cut oats, bring 4 cups of liquid to a boil. Add one cup of oats and simmer for 30 minutes. This will yield 3 cups of cooked grain. Although oats are naturally gluten-free, many brands of oats may contain trace amounts of gluten. Be sure to look for oats labeled as certified gluten-free!

Quinoa: Quinoa is incredibly versatile and pairs well with almost anything you can find in your pantry! It has a firm chew when chilled, making it great for both warm and cold grain salads. Be sure to check the package of your quinoa to see if it is already pre-rinsed. If not, be sure to rinse well before cooking to ensure the bitter coating has been washed away. To cook quinoa, cook one cup of dried grain with 2 cups of liquid. Bring to a boil then simmer for 12 to 15 minutes yielding 3 cups of cooked grain.

Brown Rice: Brown rice has a neutral, toasty flavor that accentuates other flavors and pairs well with just about everything! Brown rice is great as a base in curries, stir fries, risottos, and rice pudding. To cook brown rice, add one cup of dry rice with 2.5 cups of liquid, bring to a boil and simmer for 25-45 minutes. This will expand to 3 cups of cooked grain.

Try out some of these gluten-free whole grains and share with us how you incorporated them into your meals!

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  • March 17, 2021



What our clients are saying

“What a wonderful dinner we had tonight for our international families. The food was delicious and well presented as well.”

“Thank you for including me today in the food waste demonstration/[chef competition] and flattering me with the role of “judge.” I will proudly don the [Stop Food Waste Day] apron the next time I plan an “event” in our own kitchen. I think this is a very worthwhile cause and the statistics you read off are staggering. They, alone, can intimidate a home chef, let alone be the “driver’ for a professional one.”

“Thank you and your staff for all the care and thought you give CSW adults and students. You approach events with such care and elegance- I don’t know how you do it! Especially day after day. Please thank all your staff for their wonderful work and kind manner with all of us. Here is to a great year!”

“Many, and I do mean many, thanks for a great Parents Weekend.  I heard from so many happy parents and you all work very hard to make it happen.  In gratitude and kindness…”

“We are so thankful and so impressed by your immediate attention to our power outage. It was such a relief to see all the equipment and workers coming in within a few hours of the outage. Thank you for serving dinner to all [the] students in a very difficult circumstance. Please extend our thanks to your workers who braved cold weather to grill hamburgers and hotdogs.”

“With all the prep work from Winterim ramping up and classes continuing as usual, it's a busy time to be a Forman teacher. Imagine my delight, tired as I was, when I delved into the upscale-restaurant-quality chicken parmesan our dining hall served last night. Forman is all about support, and providing our students with a dinner of that quality is just as important a measure of support as anything that happens in a classroom.”

“I can’t thank your entire team enough for the outstanding service, food, displays, everything!  You are a master at detail, and because of that Adam and I were able to focus on the parents.  I know what a sacrifice pulling off a weekend like this means, we are so appreciative and grateful to you all for your talent and generosity.”

“I ALWAYS feel spoiled by the meal offerings at CSW (The Cambridge School of Weston) and am entirely grateful for it. As I eat today's delicious and lavish lunch (and think about yesterday's as well), I can't tell you how much I feel so well cared for here, both with the food and by the dining hall staff. CSW cares for us in so many ways, both big and small.”

“Thank You! Chef Budd [and team], you overcame a new online ordering system (and hundreds of labels daily!), provided creative and healthy menus, continued to connect with local farmers to incorporate locally sourced ingredients, and worked tirelessly to serve the school community on three campuses.  While it feels like you are all a little like the Wizard of Oz right now, working behind a curtain in a kitchen far away, we sense your smiles and your passion to deliver the best possible service during these trying times. We are all so grateful!”

“I will say that CulinArt has always been a very collaborative partner to T. Rowe Price, listening to our current needs and future goals and suggesting realistic and achievable strategies to meet those goals.  2020 was obviously no exception.  CulinArt also altered other areas of our OCS and pantry programs to create safer environments for all our associates. We can only thank you for your continued flexibility and innovative ideas through these difficult times.”

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