Gluten Free Living Cheat Sheet

Gluten-Free Grains

  • Rice, all varieties; choose whole grain for better nutrition
  • Millet, regular and Indian (aka Bajri)
  • Buckwheat (aka Kasha), roasted and unroasted (groats)
  • Quinoa, both varieties (white and red)
  • Amaranth
  • Teff
  • Sorghum
  • Oats, only if certified Gluten Free

Supplements

  • Gluten Flam by Apex Energetics
  • EnZym Compete/ DPP-IV by Kirkman
  • Kirkman EnZym-Complete/DPP-IV II with Isogest by Kirman

Periodicals

  • Living Without
  • Gluten-Free Living
  • Delight Gluten-Free
  • Easy Eats, Good To Be Gluten Free

Helpful Websites and Links

GF-Friendly Cooking Blogs

  • www.elanaspantry.com (paleo and GF)
  • www.mynewroots.org (plant-based, whole food)
  • www.ohsheglows.com (vegan)
  • www.glute-free-vegan-girl.com (GF, vegan, whole food)

*Unless labeled GF, site will have gluten-containing and GF recipes. Keep in mind, Paleo diet does not include any grains and thus automatically will not call for any gluten –containing ingredients. Always choose whole food recipes.

Local GF-Friendly Eateries

  • Facci Restaurant – Laurel, MD
  • Lebanese Taverna- multiple locations
  • One Dish – Ellicott City, MD
  • Pazani Trattoria Italiana – Elkridge, MD
  • Sweet Sin Bakery – Baltimore, MD
  • Tea On Tibor – Ellicott City, MD
  • Uno Chicago Grill – Ellicott City, MD
  • Visions Restaurant - Bethesda, MD
  • Wildfire Restaurant - Tysons Corner, MD

Sample GF Grain Recipes

Orange Millet Porridge

In a slow cooker combine 2 C of millet, 1 lb. of pumpkin or butternut squash, cinnamon, salt, 10 c water. Set on low overnight; enjoy a hot breakfast in the morning.

Buckwheat Sautee

Bring 2 C of water to a boil, add 1 cup buckwheat, season with salt if desired; lower heat to low, cover and simmer for 15 min. While buckwheat is cooking, sauté onions and mushrooms in olive oil, season with salt and black pepper. Combine the vegetables and grain, serve.

Quinoa Pilaf

Bring 2 cup of water to a boil, add 1 cup quinoa, season with turmeric, ground cumin, and salt if desired; lower heat to low, cover and simmer for 15 min. While quinoa is cooking, sauté onions, garlic, carrots, bell peppers, cooked garbanzo beans, turmeric, cumin seeds, salt, garam masala (or any hot pepper of choice). Combine quinoa and the rest of the ingredients, serve, enjoy.

Disclaimer: For informational purposes only; not for prescribing or endorsement