Oct 17 2013
Limitless Legumes
When following a gluten-free diet, it can be very temping to fall into the “gluten-free” packaged food trap. Although there are healthy gluten-free products out there, the truth is that not all gluten-free products are created equal. The gluten-free label on foods doesn’t necessarily ensure that you are making a healthy choice. What is extremely important in the gluten-free diet, and any diet for that matter, is that you are fueling your body with healthy whole foods.
Even though buying packaged gluten-free food may be easy and convenient, it is important to know that there are many alternatives to these foods that are extremely healthy and also gluten-free!
Legumes are a great option, because they are naturally gluten-free and contain plentiful amounts of nutrients. The legume family is made up of peas, beans, lentils and peanuts. These edible plant seeds are naturally low in fat and high in protein. Another great benefit to including legumes into your diet is their high fiber content. Legumes are also typically a good source of calcium and iron as well.
Combining legumes with gluten-free whole grains such as millet, quinoa and buckwheat, provides your body with the full profile of essential amino acids (essential proteins) that humans need to consume through the diet. This combination of legumes and whole grains is an example of “complementary proteins”. Just another reason to incorporate legumes into your diet!
The versatility of legumes makes for endless cooking options! It is best to buy dried legumes and cook them yourself, although when in a pinch, canned legumes are also an alternative. When purchasing dried legumes, most require soaking before cooking. After soaking it is most common to prepare legumes over stove-top in a pot, but pressure-cooking is also an option, which additionally reduces cooking time. For stove-top cooking, fill pot with water (three to one ratio) and bring to a boil. Reduce heat once boiling to a simmer and cook for the duration of the required time.
Legumes are great ingredients for soups and stews. Instead of feeling limited by following a gluten-free diet, remember that there really are many great alternatives to buying packaged gluten-free foods. Including healthy foods such as legumes into your gluten-free diet is a great way to stay healthy and reap some pretty impressive nutritional benefits! What kind of legume dishes will you try?
Written by guest blogger Jaclyn Forbes. Currently working towards her bachelor’s degree in Dietetics at Michigan State University. She hopes to achieve her goal of becoming a Registered Dietitian and share her passion for nutrition with others.
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