Gluten Free

Ingredients that qualify as being gluten free

6 Gluten-Free Grains That Will Revolutionize Your Diet

Are you tired of the same old gluten-free grains in your diet? Looking to mix things up and try something new? Look no further! These six gluten-free grains that will revolutionize your diet and leave your taste buds craving more.

Quinoa: The Nutrient-Dense Gluten-Free Grain

Quinoa is the ultimate superfood that has taken the world by storm, and for good reason. It’s the perfect gluten-free grain for anyone looking for a nutrient-dense, protein-packed diet. This tiny grain packs a punch when it comes to nutritional value, and it’s incredibly versatile. Here’s everything you need to know about this gluten-free wonder grain.

What is Quinoa?

Quinoa is a seed that’s part of the same family as spinach, beets, and Swiss chard. It has been cultivated for thousands of years in South America and is a staple food in the Andes region. Quinoa comes in three colors: white, red, and black. All three types of quinoa have a slightly different taste and texture.

Why is Quinoa So Nutritious?

Quinoa is one of the few plant-based foods that is a complete protein, meaning it contains all nine essential amino acids that the body needs. It’s also a good source of fiber, iron, magnesium, and phosphorus. Quinoa is also high in antioxidants, which can help protect your body against disease and inflammation.

How to Cook Quinoa?

Cooking quinoa is incredibly easy. First, rinse the quinoa under cold water to remove any saponins, which can make it taste bitter. Next, add the quinoa and water or broth to a saucepan and bring to a boil. Reduce the heat to low and simmer for 15-20 minutes until the quinoa is cooked and the water has been absorbed. Fluff the quinoa with a fork and serve.

How to Use Quinoa?

One of the best things about quinoa is its versatility. It can be used in a variety of dishes, from breakfast to dinner. Here are some ways to use quinoa:

  • Use quinoa instead of rice in stir-fries or as a side dish
  • Make a quinoa salad with fresh vegetables, herbs, and a little bit of olive oil
  • Use quinoa in place of pasta in your favorite pasta salad recipe
  • Add cooked quinoa to soups and stews for added protein and texture
  • Use quinoa flour in baking recipes, such as muffins or bread.

Quinoa is the perfect addition to any gluten-free diet, and it’s easy to see why it has become so popular in recent years. With its delicious nutty flavor, versatility, and impressive nutritional profile, quinoa is a must-try for anyone looking to up their healthy eating game.

Amaranth: The Versatile Gluten-Free Grain

Amaranth is a gluten-free grain that has a slightly nutty flavor and a chewy texture. It is high in protein and fiber, making it an excellent addition to any diet. Amaranth is also a good source of iron, magnesium, and phosphorus.

This versatile grain can be used in a variety of dishes, including breakfast porridge, baked goods, and even as a substitute for breadcrumbs. It’s also a great alternative to rice, and you can mix it with some herbs, spices, and vegetables for a delicious and nutritious side dish.

Another way to enjoy amaranth is by popping it like popcorn. Popped amaranth can be used as a topping for salads or added to granola for a crunchy texture. You can also mix it with some honey and peanut butter for a delicious and healthy snack.

One of the unique features of amaranth is that it can also be used to make gluten-free flour. This flour can be used in a variety of baked goods, such as bread, muffins, and cakes, giving them a nutty and earthy flavor.

Amaranth is a versatile grain that can be used in both sweet and savory dishes. It can also be used as a thickener for soups and stews, adding a nutritious boost to your meals. With so many ways to use amaranth, it’s definitely worth trying out in your next recipe.

Here are some recipe ideas to get you started:

  • Amaranth and vegetable stir-fry: Cook some amaranth in vegetable broth and mix it with stir-fried vegetables for a delicious and nutritious meal.
  • Amaranth granola: Mix popped amaranth with nuts, seeds, and honey for a crunchy and healthy snack.
  • Amaranth and black bean burgers: Use cooked amaranth as a binder for black bean burgers for a gluten-free and protein-packed meal.
  • Amaranth porridge: Cook amaranth with some milk and cinnamon for a warm and comforting breakfast.
  • Amaranth and berry smoothie bowl: Blend cooked amaranth with frozen berries, almond milk, and honey for a delicious and nutritious smoothie bowl.

Try incorporating amaranth into your meals to experience its versatility and health benefits. You may just discover a new favorite ingredient!

Millet: The Low-Calorie Gluten-Free Grain

Millet is a gluten-free grain that has a mildly sweet flavor and a slightly crunchy texture. It is an excellent source of protein, fiber, and essential minerals like magnesium and phosphorus. Millet is also low in fat and calories, making it a great addition to any weight loss diet.

Millet can be used in a variety of dishes, including breakfast porridge, casseroles, and even as a substitute for rice. Try mixing it with some sautéed vegetables, spices, and a little bit of olive oil for a delicious and healthy side dish.

With a mild, slightly sweet flavor and a slightly crunchy texture, millet is a great addition to any meal. Not only is it high in protein and fiber, but it’s also a good source of essential minerals like magnesium and phosphorus. And perhaps best of all, millet is low in fat and calories, making it an ideal choice for anyone looking to lose weight or maintain a healthy diet.

One of the great things about millet is how easy it is to prepare. You can use it in a variety of dishes, including breakfast porridge, casseroles, and even as a substitute for rice. If you’re new to millet, try cooking it with some chicken or vegetable broth for added flavor. You can also mix it with sautéed vegetables, spices, and a little bit of olive oil for a delicious and healthy side dish.

If you’re looking for a nutritious and low-calorie alternative to rice or other grains, give millet a try. Its unique flavor and texture make it a great addition to any meal, and its health benefits make it a smart choice for anyone looking to improve their diet.

Here are some additional ideas on how to incorporate millet into your meals:

Millet Porridge: Cook millet in milk or water until it’s tender and then add honey, cinnamon, or fruit for a delicious and healthy breakfast.

Millet Casserole: Layer cooked millet with sautéed vegetables, tomato sauce, and cheese for a hearty and satisfying dinner.

Millet Salad: Mix cooked millet with diced vegetables, herbs, and a little bit of olive oil and lemon juice for a nutritious and refreshing salad.

Millet Pilaf: Sauté onions and garlic in a little bit of olive oil and then add millet, chicken broth, and spices. Cook until the millet is tender and then top with toasted nuts or dried fruit for a flavorful and satisfying side dish.

Millet Burgers: Mix cooked millet with ground beef or turkey, diced onions, and spices. Form into patties and grill or bake for a healthy and delicious alternative to traditional burgers.

Incorporating millet into your diet is a great way to add flavor and nutrition to your meals. Give this versatile and nutritious grain a try and see how it can revolutionize your diet.

Buckwheat: The Nutty Gluten-Free Grain

Despite its name, buckwheat is not a type of wheat and is naturally gluten-free. This nutrient-dense grain is high in protein, fiber, and essential minerals like magnesium and copper. Buckwheat has a nutty flavor and can be used in a variety of dishes, including pancakes, noodles, and even as a substitute for rice.

Buckwheat is not actually a grain but a seed that is used like a grain in cooking. It is naturally gluten-free and has a nutty flavor that is perfect for savory dishes. Buckwheat is also high in fiber, protein, and essential minerals like magnesium and manganese.

One of the most popular ways to enjoy buckwheat is by using it to make pancakes. Buckwheat flour can be easily combined with eggs, milk, and sweetener to create a delicious and healthy breakfast dish. Buckwheat can also be used in stir-fries, salads, and even as a replacement for rice in sushi rolls.

Another great way to use buckwheat is by using it as a base for gluten-free noodles. Simply grind buckwheat groats into a fine flour, and then mix it with water to form a dough. Roll out the dough and cut it into noodles, then cook them in boiling water for a delicious and nutritious gluten-free pasta option.

Buckwheat is also a great addition to baked goods. It can be used in bread, muffins, and other baked goods to add a nutty flavor and boost the nutritional value. Buckwheat flour can be used as a replacement for wheat flour in a variety of recipes, and it’s a great way to experiment with gluten-free baking.

If you’re looking for a healthy and tasty side dish, try cooking up some buckwheat groats with a bit of vegetable broth, herbs, and spices. You can also mix cooked buckwheat with sautéed vegetables and a bit of olive oil for a delicious and nutritious side dish.

In summary, buckwheat is a nutrient-dense gluten-free grain that is incredibly versatile and can be used in a variety of creative ways. It’s high in protein, fiber, and essential minerals, making it a great addition to any diet. From pancakes to noodles to side dishes, buckwheat can revolutionize your meals and give your body the nourishment it needs.


Teff is a tiny gluten-free grain that is native to Ethiopia. It is high in protein, fiber, and essential minerals like iron and calcium. Teff has a slightly nutty flavor and can be used in a variety of dishes, including bread, pancakes, and even as a substitute for rice.

Teff is one of the smallest gluten-free grains and has been a staple in Ethiopia for thousands of years. It is slowly making its way into mainstream diets as people are discovering its many nutritional benefits. Teff is high in protein, fiber, and essential minerals like iron and calcium, making it an excellent addition to any diet.

Teff has a slightly nutty flavor, which makes it a versatile ingredient in cooking. You can use it in a variety of dishes, from bread to pancakes and even as a substitute for rice. It’s also great for making gluten-free porridge.

One of the most popular ways to enjoy teff is by making injera, a type of sourdough flatbread that is a staple in Ethiopian cuisine. Injera is made by fermenting teff flour and water, resulting in a slightly sour and spongy texture that pairs well with stews and curries.

If you’re new to teff and not quite ready to tackle injera, try using teff flour in your gluten-free baking. Teff flour can be used in place of regular flour in many recipes, including bread, pancakes, and muffins. Teff flour has a slightly sweet and nutty flavor, which pairs well with other gluten-free flours like rice flour and cornmeal.

Teff can also be used as a substitute for rice in savory dishes. Cooked teff can be mixed with sautéed vegetables, spices, and herbs for a delicious and healthy side dish. It’s a great way to mix up your meals and try something new.

For those who are health-conscious, teff is an excellent addition to your diet. Its high protein and fiber content make it a great food for those looking to maintain or lose weight. The fiber in teff can also help regulate digestion and reduce the risk of certain diseases like heart disease and diabetes.

In conclusion, teff is a highly nutritious and versatile gluten-free grain that should be a part of everyone’s diet. It can be used in a variety of dishes, from bread to pancakes and even as a substitute for rice. Its slightly nutty flavor and high protein and fiber content make it a healthy and delicious addition to any meal.


Sorghum is an ancient grain that is native to Africa and has been cultivated for thousands of years. It is naturally gluten-free and has a mild flavor that works well in both sweet and savory dishes. Sorghum is also high in antioxidants, fiber, and protein.

Originally from Africa, sorghum is now grown and consumed around the world. Its mild, nutty flavor and unique texture make it an excellent addition to both sweet and savory dishes.

One of the great benefits of sorghum is its high antioxidant content, which can help to reduce inflammation and improve overall health. Additionally, sorghum is a good source of protein, fiber, and essential minerals like iron and magnesium.

If you’re looking to incorporate sorghum into your diet, there are many delicious ways to do so. Sorghum flour is an excellent replacement for wheat flour in baking. It can be used to make a variety of baked goods, from bread and muffins to cakes and cookies. You can also use sorghum flour to thicken sauces and gravies, or as a coating for meat or vegetables.

Whole sorghum grains can be cooked and used as a side dish or added to salads and stews for added texture and nutrition. You can also pop sorghum like popcorn for a healthy and satisfying snack.

Sorghum can also be used to make gluten-free beer and other fermented products. Sorghum beer has a unique flavor that is different from traditional beer, and it is a great option for those who cannot consume gluten.

Overall, sorghum is a nutritious and delicious gluten-free grain that can be used in a variety of ways. Whether you’re baking with sorghum flour or cooking whole sorghum grains, this ancient grain is sure to add flavor and nutrition to your meals.

Gluten-free grains are a great way to add variety and nutrition to your diet. With so many options available, there is sure to be a gluten-free grain that you love. Whether you are looking to replace wheat flour in your baking or add more fiber to your meals, these grains are an excellent choice.

Just remember to read labels carefully and choose certified gluten-free grains to ensure that they are safe for those with celiac disease or gluten sensitivity. And as always, consult with a healthcare professional before making any significant changes to your diet.

There you have it, six gluten-free grains that will revolutionize your diet. Quinoa, amaranth, millet, buckwheat, sorghum and teff are all packed with essential nutrients and can be used in a variety of dishes. Mix things up and try something new today!

19 Healthy Oatmeal Toppings

When it comes to quick and healthy breakfast recipes, the ones that first come to mind are gluten free bagels, chia seed pudding, pancake bowls, eggs, and shakes.

But let’s not forget that simple bowl of oatmeal!

This healthy dish may look easy enough, but you’d be surprised how often people search for “the perfect” dish of oatmeal. They want the best recipe for making a creamy rich bowl of oatmeal.

If you’re looking for that ideal oatmeal recipe, then you’ve come to the right place. You’ll find how to prepare the perfect bowl and the perfect choice of topping.

Making oatmeal like a pro isn’t hard at all. It’s really easy to make and fast to cook. Try out some basic oatmeal, or go crazy and experiment with endless sweet and savor flavors.

This list of healthy breakfast ideas includes all kinds of delicious oatmeal flavors you’ve never tried before. Oats are packed with nutrients and fiber, so they’re sure to keep you feeling full for hours.



Preparing the perfect oatmeal.


Here are some suggestions for you…

Cooking the Perfect Oatmeal

You don’t need any special equipment to cook up a delicious bowl of oatmeal. You probably have everything you need already in your kitchen.

All you need are three simple ingredients: oats, water, and salt.

Rolled Oats

You’ll be able to enjoy delicious oatmeal in just five to ten minute once you start using rolled oats. If you’re sensitive to gluten proteins, remember to buy certified gluten-­free oatmeal.

Water or Milk

You can choose from various liquids, including water, regular milk, almond milk or cashew milk. It’s up to you! To get the best creaminess, use half water and half milk.


Add a pinch of sea­ s­alt to a bland bowl of oatmeals for an extra flavor boost. This makes a huge difference.


Oatmeal without toppings? It’s just plain You’ll enjoy experimenting with different ingredients such as berries, nuts, seeds, and even herbs and flowers!


Combine ingredients:Add the half cup of oats to one cup of water (or milk). Sprinkle a dash of sea salt. Put into a pot and heat over medium/high heat.

Simmer: Bring the mixture to a boil. Then reduce the heat and cook for five to eight minutes Stir occasionally.

Serve: You can tell when the oatmeal is ready because the oats will have soaked up most of the liquid — and have a creamy appearance. Add toppings.

Just remember this ratio 1:2. For every portion of rolled oats, you need twice the amount of liquid. For each half cup of oats — you need one cup of liquid. Pretty simple!


19 Healthy Oatmeal Toppings

Many people will only eat oatmeal if it has a flavorful topping. Considering our extensive toppings list below, I can see why.

Our favorite oatmeal toppings fall into one of five categories: fresh fruit, dried fruit, nuts, seeds and nut butter.

These are our top 19 healthy breakfast ideas.

1. Cinnamon Roll Oatmeal

Cinnamon rolls have become a popular snack food over the years. But did you know that they can be used to make an easy breakfast? This recipe combines rolled oats with vanilla, raisins and walnuts. The result is a tasty breakfast that will satisfy any sweet tooth.

Cinnamon contains compounds called cinnamaldehyde and eugenol, both of which have antibacterial properties. In addition, cinnamon has been shown to improve insulin sensitivity and lower cholesterol levels.

To make cinnamon roll oatmeal, first start with your favorite rolled oats. Then add in a little bit of brown sugar, vanilla extract, cinnamon, raisins, and walnuts. Mix everything together well until combined. Add milk to taste.

For those days where you’re not in the mood to eat as healthy, you can add a delicious frosting to the top of the oatmeal. For the frosting, combine butter, powdered sugar, and milk in a microwave safe bowl. Microwave on high for 30 seconds. Mix well and spread over cooled oatmeal.

2. Banana Chocolate Chip Oatmeal

Bananas are an excellent source of potassium, which is essential for maintaining normal blood pressure levels. Bananas also contain vitamin B6, which helps your body metabolize carbohydrates.

Bananas contain potassium, magnesium, vitamin B6, folate, and vitamin C. All these vitamins help maintain heart health, while also helping prevent diabetes. Bananas also contain tryptophan, an amino acid that helps reduce stress. Tryptophan helps promote sleep, which can lead to better overall health.

To make banana chocolate chip oatmeal, simply combine bananas, oats, and chocolate chips. Mix well and top with milk.

3. Blueberry Vanilla Oatmeal

Blueberries are loaded with antioxidants, including anthocyanin, ellagic acid, and quercetin. Anthocyanins may help protect against cancer by stopping free radicals from damaging cells. Quercetin is also an antioxidant that helps prevent cell damage.They also have anti-inflammatory properties, which can reduce pain in arthritis sufferers. Antioxidants also help keep your skin healthy by protecting it from sunburn and wrinkles.

To make blueberry vanilla oatmeal, combine 1 cup of old-fashioned rolled oats with 2 cups of water. Add in 1/2 cup of frozen blueberries, 1 teaspoon of vanilla extract, and 1 tablespoon of honey. Cook on medium heat for about 10 minutes. Serve hot topped with milk.

4. Apple Pie Oatmeal

Apple pie is a classic American dessert. The combination of apples and cinnamon makes this healthy breakfast idea taste just as good as any other apple pie.

To make apple pie oatmeal, simply combine rolled oats, cinnamon, and chopped apples. Add a dash of vanilla extract and mix well. Top with milk and serve warm.

5. Peanut Butter Cookie Dough Oatmeal

Peanut butter cookies are the perfect treat for kids, but they’re also great for adults who want something sweet without feeling guilty. They’re high in protein, iron, calcium, zinc, and selenium. Selenium is important because it helps fight off infections and prevents certain types of cancers.

To make peanut butter cookie dough oatmeal, combine rolled oats, peanut butter, eggs, flour, baking soda, salt, and vanilla extract. Mix well and bake at 350 degrees F for 15 minutes or until golden brown. Enjoy warm topped with milk.

6. Pumpkin Spice Oatmeal

Pumpkin spice lattes are delicious, but they’ve got some serious health benefits. Pumpkin is rich in fiber, which helps keep you full longer. Fiber also lowers bad LDL cholesterol and increases good HDL cholesterol. It also reduces risk of cardiovascular disease.

To make pumpkin spice oatmeal, combine rolled oat flakes, pumpkin puree, egg whites, maple syrup, cinnamon, nut meg, ginger, and vanilla extract. Stir well and cook on low heat for 5 minutes. Top with milk and enjoy!

7. Strawberry Shortcake Oatmeal

Strawberries contain antioxidants that help prevent cancer and heart disease. Strawberries are also loaded with vitamin C, folate, potassium, and fiber. Potassium keeps your muscles relaxed and your heartbeat steady. Vitamin C boosts your immune system and fights infection. Folate improves brain function and protects against birth defects. And fiber fills you up and keeps you regular.

To make strawberry shortcake oatmeal , combine rolled flaked oats, strawberries, milk, honey, and vanilla extract. Cook on medium heat for 10 minutes or until liquid has been absorbed. Serve warm topped with whipped cream.

8. Maple Walnut Oatmeal

Maple walnuts are one of my favorite snacks. They’re packed with nutrients like magnesium, manganese, copper, phosphorus, and omega 3 fatty acids. Omega 3s improve brain function and help lower inflammation levels. Magnesium helps relax muscle tension and promotes sleep. Copper strengthens bones and teeth. Phosphorus helps build strong nails and hair.

To make maple walnut oatmeal, combine rolled rolled oats, milk, maple syrup, walnuts, raisins, and cinnamon. Cook on medium heat until liquid has been absorbed and top with granola.

9. Coconut Lime Oatmeal

Coconut lime oatmeal tastes so fresh and light. It’s made with coconut milk instead of heavy cream. Coconut milk contains lauric acid, an antibacterial agent that kills bacteria and fungi. Lauric acid also helps strengthen your immune system.

To make coconut lime oatmeal, combine rolled flakes, coconut milk, lime juice, sugar, and cinnamon. Cook for about 20 minutes or until liquid has evaporated. Add milk to desired consistency and serve warm.

10. Peach Mango Oatmeal

Peaches and mangoes are both bursting with vitamins A and B-complex. Vitamins A and B-complex boost immunity and protect against diseases such as diabetes and cancer. Both fruits are also high in fiber, which makes them filling and satisfying.

To make peach mango oatmeal, combine rolled grains, peaches, mango chunks, banana slices, milk, and vanilla extract. Simmer for 15 minutes or until fruit is soft. Top with yogurt and granola.

11. Caramelized Banana Oatmeal

Caramelized bananas are a great way to get more potassium into your diet. Potassium helps regulate blood pressure and maintain fluid balance in the body. Bananas are also a good source of dietary fiber, which helps reduce constipation.

To make caramelized banana oatmeal, combine rolled oats, milk, brown sugar, vanilla extract, and sliced bananas. Cook on medium heat, stirring frequently , for about 30 minutes or until liquid has mostly evaporated. Top with chocolate chips and dried cherries.

12. Lemon Poppy Seed Oatmeal

Lemons contain citric acid, which can kill harmful bacteria. Citric acid also helps fight off viruses and prevents tooth decay. Lemons are also a great source of vitamin C, which helps keep your immune system healthy.

To make lemon poppy seed oatmeal, combine rolled oat flakes, milk, lemon zest, and vanilla extract. Stir well and cook on low heat for 5 minutes. Sprinkle with poppy seeds before serving.

13. Orange Creamsicle Oatmeal

To make orange creamsicle oatmeal, combine rolled oat flakes, milk, orange zest, and vanilla extract. Mix well and cook on low heat for about 5 minutes or until liquid has almost completely evaporated. Stir occasionally. Top with frozen blueberries and drizzle with powdered sugar.

14. Yogurt Berry Oatmeal

To make yogurt berry oatmeal, combine rolled flaked oats, milk, berries, and honey. Cook on medium heat for 10 minutes or until liquid has been absorbed. Serve topped with Greek yogurt and granola.

15. Cranberry Pistachio Oatmeal

Cranberries are high in antioxidants, including anthocyanins, which may be powerful anti-cancer agents. Cranberries also contain ellagic acid, which has strong antioxidant activity. Ellagic acid prevents the growth of tumors and inhibits tumor cell proliferation.

To make cranberry pistachio oatmeal, combine rolled flaked oats, cranberries, milk, honey, and chopped pistachios. Cook on medium heat until liquid has been absorbed and nuts have softened.

16. Honey Nut Cheerios Oatmeal

When it comes to store bought cereals, Honey Nut Cheerios has been a childhood favorite. Combining with oatmeal make for a healthy and tasty treat.

To make Honey Nut Cheerios oatmeal, combine rolled flakes, milk, honey, cinnamon, nutmeg, and vanilla extract. Cook on medium heat. When ready, top with Honey Nut Cheerios cereal pieces.

17. Cinnamon Raisin Apple Oatmeal

Apple juice contains pectin, which aids digestion by thickening stools. Pectin also lowers cholesterol levels and reduces the risk of heart disease. Apples are also a good source for vitamins A and C, as well as folic acid, iron, calcium, magnesium, phosphorus, and potassium.

To make cinnamon raisin apple oatmeal, combine rolled grains, milk, applesauce, cinnamon, raisins, and vanilla extract. Bring to boil, then simmer for 15 minutes or until liquid is absorbed. Top with walnuts and dried cranberries.

18. Blueberry Banana Oatmeal

Bananas are loaded with fiber, which keeps you full longer and promotes regularity. Bananas also contain potassium, which helps regulate blood pressure. Potassium also helps maintain fluid balance in the body, which can help prevent constipation.

To make blueberry banana oatmeal, combine milk, rolled oats, bananas, blueberries, and vanilla extract. Heat on medium heat for about 5 minutes. Add more milk if necessary to achieve desired consistency. Top with sliced almonds and serve.

19. Peanut Butter Chocolate Chip Oatmeal

Chocolate chip cookies are a childhood classic. But did you know that chocolate chips have more than just the taste? They’re also packed with protein, iron, zinc, and calcium. Protein builds lean muscle mass and helps maintain bone density. Iron supports healthy red blood cells and prevents anemia. Zinc strengthens your immune system and aids digestion. Calcium keeps your bones strong and your teeth cavity free.

To make peanut butter chocolate chip oatmeal, combine rolled oats, milk, peanut butter, brown sugar, eggs, and vanilla extract. Mix well and cook on low for 10 minutes. Sprinkle with chocolate chips before serving.


Types of Oats

When talking about oatmeal, it’s important to understand the differences between different types of oats (e.g., rolled vs. quick). There are several different types of oats available at the grocery store, but they’re all pretty similar nutritionally. However, there are some differences between them in terms of processing and cooking.

Steel Cut Oats

They’re the least processed kind of oatmeal. Oatmeal is made from rolled whole grain oats. To make them easier to eat, they’re often cut into smaller pieces called “oat groats.” Because they’re not as highly-processsed, they absorb more liquids and take longer to cook than regular pasta. For this kind of oat, the groat has been steamed and then flattened into flakes before rolling. It makes cooking faster. Rolled oats are my personal favorite because they’re so delicious and easy to prepare.

Quick or Instant Oats

They’re the most processed of all oats. They are dried, precooked, and rolled into flake form. They’re easier to prepare than rolled or quick-rolled oats, but they tend to get mushier during the cooking process.

Whole Grain Oats

Whole oats are simply unrefined oats. They still retain their bran and germ intact. This means that they’re higher in nutrients like fiber and vitamins A, B6, E, and K. Whole grain oats are usually ground finer than other kinds of oats, making them ideal for baking.


Does Oatmeal Have Glutens?

Oats do indeed contain gluten. The main difference between wheat and oats is that oats don’t contain any gluten proteins. That’s why people who are sensitive to gluten find oats to be safe. To avoid gluten, insist on certified gluten-free oats.

If you’re gluten sensitive or have celiac disease (like my daughter), you need to be very careful with the oats you get. What many people do not know is that oats may be processed at facilities that also handle grains such as wheat, rice, corn or barley. And that means there’s a significant chance that wheat “dust” containing gluten proteins could contaminate the oats.

Furthermore the different kinds of crops are sometimes harvested using the same tools and equipment. This can lead to cross contamination of the crops. It’s best to stick with certified gluten-free oat products to avoid any complications.


How Long Does Cooked Oatmeal Stay Good?

You can keep cooked oatmeal in the fridge up to three days. You can also freeze it in individual portions. Just wrap each portion individually in plastic wrap and place them in a freezer bag.


More Flavor Variations

Maple Brown Sugar

Mix one half tablespoon of maple syrups and one to two tablespoons of brown sugar and place on top of your oatmeal. You could then top off with some milk if you’d like (optional).

Berry Almond

On top of your oatmeal, add fresh berries, some sliced raw almonds and a few chocolate chips. You can also add fresh fruit to the oatmeal when it’s cooking — if you want.


Add a teaspoon of vanilla extract to your cooked oatmeal. Quick and easy.


Here’s another great breakfast recipe to alternate between the days you have an oatmeal breakfast…

Banana Chocolate Chip Pancakes

These pancakes are made with whole wheat flour instead of white flour, so they’re healthier than most traditional pancake recipes. Whole wheat flour contains more nutrients than refined flour, like iron, folic acid, and manganese. Manganese helps your body metabolize carbohydrates, proteins, and fats. Iron helps build red blood cells, which carry oxygen throughout your body. Folic acid helps produce DNA and RNA, which are necessary for cell growth.

To make banana chocolaty pancakes, whisk together 3 large eggs, 1/2 cup of skim milk, 1/2 cup unsweetened cocoa powder, 1/3 cup of sugar, 1/4 cup of melted coconut oil, and 1 teaspoon of vanilla extract. Combine all ingredients except bananas into a bowl and stir well. Fold in sliced bananas and pour batter onto a heated griddle. Cook for 4 to 6 minutes per side or until cooked through. Top with powdered sugar and eat immediately.

Non Refined Bread

Is non-refined bread the healthiest bread you can make? To answer that question, let’s look at the different healthy bread options available.

There are dozens of varieties of bakery products available at grocery stores and supermarkets. Some are better for you than others.

Some types of breads are high in fiber, nutrients, and minerals, while some are made from refined grains.

You might be wondering which type of bread is best for you.

In this article we will discuss the benefits of whole grain breads, as well as the pros and cons of white flour breads. There’s also instructions on how to make healthy bread of each.


Each of Us Need a Healthy Diet

Healthy diets include foods that provide us with the necessary nutrients our bodies need to function properly.

These foods should also not contain harmful substances such as pesticides, hormones, antibiotics, or genetically modified organisms.

Healthy diets also include plenty of fruits, vegetables, lean meats, fish, nuts, seeds, legumes, and whole grains.



I really enjoy a tasty bread.

Whole Grain Breads are Typically Better Than White Flour Breads

When it comes to choosing between white flour and whole wheat bread, there are many advantages to eating whole grain breads.

For starters, they’re higher in fiber, lower in calories, and less likely to cause digestive issues.

They also tend to taste much better than their white flour counterparts.

White flour breads are typically made from refined grains. These grains are stripped of most of their bran and germ, leaving them with only the starchy endosperm.

Refining removes almost all of the dietary fiber found in whole grains. This makes them easier to digest and absorb.

White flour breads also tend to be higher in sugar and sodium. They’re often loaded with preservatives and other additives.

On top of that, white flour breads are usually very low in antioxidants. Antioxidants help protect cells against damage caused by free radicals. Free radicals can cause cancer, cardiovascular diseases, and premature aging. Antioxidants can also prevent cell damage when taken internally.

So if you want to eat healthier, opt for whole grain breads instead of white flour breads!


Whole Grain Bread Benefits

Whole wheat bread has more fiber, vitamins, minerals, antioxidants, and other important nutrients than refined bread.

It also contains a higher amount of protein, iron, calcium, zinc, magnesium, phosphorus, potassium, and selenium.

The most important benefit of eating whole grain bread is that it helps to lower your risk of heart disease.

A study published by Harvard School of Public Health found that people who eat whole grain bread have a 30 percent reduced chance of dying from heart disease compared to those who don’t eat any whole grain bread.

This is because whole grain bread contains fiber, which lowers cholesterol levels.

Fiber also improves digestion and prevents constipation. It also reduces blood sugar spikes after meals.

Furthermore, whole grain breads are rich in B-vitamins, which help with energy production and metabolism.

B-vitamins are essential for healthy skin, hair, nails, and bones. They also keep your immune system strong.


White Flour Bread Pros & Cons

White flour bread is made from refined grains. This means that they have been stripped of their bran and germ.

They are also bleached or chemically treated to remove color and flavor.

Refined grains contain less fiber, vitamins, minerals and antioxidants than whole grain bread.

They also contain fewer nutrients than whole grain bread. The main problem with white flour bread is that it causes digestive problems.


Symptoms of Eating Too Much Refined Bread

When you eat too much refined bread, it can cause digestive issues such as bloating, gas, cramps, diarrhea, and even stomach ulcers.

If you want to avoid these symptoms, try making homemade bread using whole grain flour instead of white flour.


Here’s some simple bread recipes that are quick to make…


1. Homemade Whole Wheat Bread Recipe

Making whole wheat bread is easy. You just need to follow a few simple steps.

1 cup warm water (110 degrees F)

2 tablespoons yeast

3 cups whole wheat flour

1/4 teaspoon salt

2 teaspoons olive oil

Mix all ingredients together until dough forms. Let sit 10 minutes. Knead dough 5 times on a floured surface. Place dough in an oiled bowl and let rise until double in size. Punch down and shape into loaf. Bake at 350 degrees F for 45 minutes.



2. Non-Refined Bread Recipe

Bread is one of the most important foods we eat. It’s not just something to snack on between meals. It should be eaten as a meal itself.

Non-refined bread is a healthy alternative to white bread. It has more fiber and less fat.

You can find non-refined bread in health food stores. If you’d rather make your own, follow these steps :

Mix 3 parts whole wheat flour with 1 part brown rice flour.

Add 1 teaspoon baking soda, ½ teaspoon salt, ¼ teaspoon cinnamon, and a few drops of vanilla extract. Mix all ingredients together.

Pour the batter onto a greased cookie sheet. Bake at 350 degrees F for 15 minutes. Remove from oven and cool completely. Cut into slices.

You can add nuts, raisins, chocolate chips, etc., to the dough.


3. Non-Refined White Bread Recipe

As mentioned above, white bread is usually made from refined flour. That means that it’s stripped of its nutrients.

To make non-refined white bread, use unbleached flour instead of bleached flour. Unbleached flour is simply flour without any chemicals added to it.

Unbleached flour is available in health food stores.

You’ll need 2 cups of flour for every cup of water.

Mix the flour with enough water until a soft dough forms. Knead the dough for 10 minutes.

Cover the dough with plastic wrap and let it rise for 45 minutes. Punch down the dough and knead again for 10 minutes.

Divide the dough into 4 equal pieces. Roll each piece out into a long rectangle. Fold the dough over once so that the seam side is facing down.

Roll the dough out again into a long rectangle. Cover the dough with plastic wrap. Let it rest for 20 minutes.

Repeat the rolling and folding process twice more. The final dough will look like a large square.

Let the dough rise for 40 minutes. Punch down the risen dough and divide it into 12 equal pieces. Shape each piece into a ball. Place them on a greased cookie sheet about 2 inches apart.

Let the loaves rise for 60 minutes. Preheat the oven to 450 degrees F.

Bake the loaves for 25 minutes. Cool completely before slicing.


4. Gluten Free Bread Recipe

If you want to make gluten free bread, use the non-refined white bread recipe and replace the regular flour with corn starch.


Recommended Reading

We recommend reading “Eat Right For Your Blood Type” by Dr. Peter J. D’Adamo. He explains how to choose the right diet based on your blood type.

We are not giving medical advice and recommend that if you need advice, check out the book and talk to your medical expert.

There are four different types of blood: A, B, AB and O.

Each one has its own unique nutritional needs, for example:

A blood type may have an increased risk of heart disease because they tend to eat more meat and dairy products.

B blood type may have a higher risk of cancer because their body produces too much estrogen.

AB blood type may have a lower risk of diabetes because they produce less insulin.

O+ blood types may need a high intake of vitamin C, omega 3 fatty acids, and iron.

O- blood types may require a lot of protein, vitamin B12, and folate.

AB+ blood types may require a lot more vitamin B6 and magnesium.

Why these differences exist is because every person ’s body reacts differently to certain foods. This is important is because all these blood types have different enzyme systems.

If you don’t get enough of these vitamins and minerals, then your body won’t work correctly.

This could lead to problems like fatigue, headaches, skin rashes, depression, and even heart disease.

Eating healthier may help your life overall.

Strawberry Jam with Chia

This healthy strawberry jam recipe uses chia seeds to add protein and fiber without any added sugar. It’s also naturally sweetened and has a beautiful color! However, most importantly, this jam adds a delicious flavor to your favorite breakfast bowl (or slices of bread), or even on top of your breakfast pancake! Because chia seeds are so healthy for you, this jam is loaded with them. Chia seeds contain omega-3 fatty acids (healthy fats), protein, fiber, and antioxidants.

To make strawberry jam, you’ll use just two main ingredients: strawberries (or raspberries) and chia seeds. Also this recipe couldn’t be more simple, it’s done within 5 minutes and no stove is required. You could also add the juice of a squeeze lemon and some maple syrup if you want an extra bit of acidity and sweetness.


Strawberry jam with chia

Strawberry jam with chia

A Simple Chia Jam

To make a Chia jam is really simple. All you need is five minutes of your time and then put the jam in the fridge overnight. For this Chia recipe we will first clean and puree the strawberries and then stir in the tablespoons of Chia. When you’re ready, put the chia seed mixture into the refrigerator overnight and then the next morning (six hours later), your delicious and healthy jam is ready.



Strawberry Chia Jam

Prep Time 5 mins + Cook Time 5 hrs + Total Time of 5 hrs 5 mins



  • 2 1/2 cup (250 gr) mixed strawberries, puree
  • 3 tbsp chia seeds
  • halve a lemon, juice
  • 1 tablespoon maple syrup, optional



  • Clean and puree the strawberries.
  • Mix in the chia seeds, the lemon juice and maple syrup.
  • Transfer the mixture to a jar and place in the fridge for at least 6 hours.
  • Add the jam to your breakfast bowl, slice of bread or anything you like and enjoy!


Equipment Needed

immersion blender



I hope you liked this easy recipe and that you will try making it soon 🙂

Nutty Couscous Salad with Dried Apricots

This versatile couscous salad is made within 20 minutes with just 10-ingredients: whole wheat couscous, nuts, dried abricots, chickpeas and coconut flakes.

It’s also gluten free, vegan and super nutritious.

I love it as a side dish but it’s also great as a snack.

You can even add a little bit of olive oil and sprinkle with some sea salt.

And if you want to have a real treat, drizzle some honey on top.


Couscous Salad

Couscous Salad


250 grams (9 oz) whole wheat couscous

2 tablespoons sunflower seeds

3 tablespoons chopped almonds

1/2 cup dried chopped apricots

1/4 cup raisins

1/4 cup shredded unsweetened coconut

1/2 cup cooked chickpeas

1/2 cup fresh parsley, chopped

1/3 cup extra virgin olive oil

1/4 teaspoon cumin

Salt & pepper



Cook the couscous according to package directions. Drain well and set aside.

In a large bowl, toss together the couscous, sunflower seeds, almonds, dried apricots, raisins, coconut and chickpeas.

Add the olive oil, cumin, salt and pepper. Mix well.

Serve immediately or refrigerate up to 2 days



A healthy and filling salad that tastes amazing. It’s simple to prepare and makes an ideal lunchbox meal.

NoRefined is a brand new channel where we share quick and easy recipes with a focus on gluten free and refined product free cooking.

We hope you’ll subscribe and stay tuned for more plant based, tasty videos and lots of inspiration.

Banana Pancakes with just 2-ingredients

These delicious banana pancakes are literally just bananas and eggs. Whisk these two ingredients and bake them on a frying pan on the stove. Delicious and quick to make.



Banana pancakes

Banana pancakes

Banana Pancakes of 2-ingredients

This recipe works perfectly for breakfast, lunch or dinner. It’s a great snack if you’re on the run. Just grab some fruit and a piece of bread and you’re good to go.

You will need:

• 4 large ripe bananas

• 2 eggs

• A small frying pan

• Some oil

• Salt & pepper

• Bread (optional)


How To Make Banana Pancakes

Step 1. Peel the bananas and mash them.

Step 2. Separate the egg whites and yolks.

Step 3. Combine both parts of the egg.

Step 4. Add salt and pepper to taste.

Step 5. Add the mashed bananas to the egg mix.

Step 6. Fold the egg mix into the banana mix.

Step 7. Heat up a frying pan over medium heat.

Step 8. Pour some oil onto the pan.

Step 9. Spread the batter evenly across the pan.

Step 10. Bake until golden brown.

Step 11. Remove from the oven and let cool down before eating.


Serve warm with butter and honey.



If you enjoyed this please let us know.



Cranberry Pear Crumble

A delicious dessert made from an easy to make, crumbled, sweet and sour mixture

When cranberries are mixed with the sweetness of baked pears, they create an amazing flavor combination. Finish off this fruit mixture with a sprinkle of oats, nuts and/or seeds for added crunchiness. Something very satisfying will come out of the oven.


Prep Time 15 mins + Cook Time 25 mins = Total time of 40 minutes



  • 2 cups (400 gr) pears
  • 2 cups (250 gr) fresh cranberries
  • 2/3 cup (100 gr) mixed nuts
  • 1/2 cup (75 gr) oat flour*
  • 1 cup (75 gr) rolled oats
  • 1/3 cup (50 gr) sunflower seeds
  • 1/4 cup (50 ml) maple syrup
  • 1 tbsp cinnamon
  • pinch of sea salt



  • Preheat the oven at 350°F (or 180°C).
  • Clean and cut the cranberries in half.
  • Clean and cut the pears into quarters and then thinly slice. Add the pear and
    cranberries pieces to an oven dish.
  • Toss the fruit pieces with 1/4 cup or 50 gram of the oat flour, 2 tablespoons of maple
    syrup, cinnamon and sea salt.
  • Put all the ingredients together in a large mixing bowl Stir the mixture well so that everything is evenly mixed. Add the mixture to your oatmeal.

  • Transfer the dish to the oven and bake in 25 minutes ready. Enjoy!


Equipment Needed

  • Oven Dish
  • Mixing bowl



* Oat flour is easily made by adding oat flakes into a food processor and then process into a fine meal.

Buckwheat Risotto with Beets, Fennel and Mushrooms

Here’s a recipe made from buckwheat risotto with beets, fennel and mushrooms. It’s perfect for when you’re having dinner with friends. It’s easy to make in large quantities, plus your non-Vegan friends won’t miss out on any animal products.

The main ingredients are buckwheat groats (or arborio rice), chopped fennel, mushrooms, beets and red pesto. Fennel makes this dish taste fresh, the beetroot gives it sweetness, and the mushrooms add some flavor. And all these tastes are stirred into the cooked buckwheat groats which give a hearty touch and are packed with nutrients and antioxidants.

The other day someone asked me what are “groats.” It turns out that oats are whole grains used in cereals, breads and other baked goods. Groats are kernels that have had their outer hulls removed. They’re usually made into flakes or granules. These are known as steel cut oats because they’ve been sliced using steel knives.

Beets contain high concentrations of nitrates, which stimulate the body’s metabolic rate and can help aid weight loss. They also contain antioxidant compounds, including betalains, which have anti-inflamma­tory properties. Beets also contain probiotics which can help with digestive issues and improve gut health.



Beet Buckwheat Risotto

Prep Time 20 mins + Cook Time 30 mins = Total Time 50 mins

Serves 4



Vegetable Mixture

  • 2 1/2 cups (500 gr) cooked beets
  • 4 cups (250 gr) chestnut mushrooms
  • 1 fennel


Buckwheat Risotto

  • 1 cup (150 gr) buckwheat groats (or arborio rice)
  • 2 tbsp red pesto
  • 1 tbsp coriander powder
  • half a tbsp cumin
  • 1 tsp cardamom
  • a pinch of sea salt & pepper



  • half a fresh coriander (also known as Cilantro)



Vegetable Mixture

  • Clean and chop the mushrooms, fennel and beets into small and equal pieces.
  • Heat up a skillet on the stove, then add one tablespoon of extra virgin olive. After frying for five minutes, add the mushrooms and sautéed fennel. Cook for another 5 minutes until the liquid from the mushrooms has completely evaporated. Put into a bowl and set aside for later.


Buckwheat Risotto

  • Add some new olive oil to the skillet and add the buckwheat groats/arborio rice. Toast for about 2 minutes over medium heat golden brown.
  • Bring to simmer and add about 100 ml warm water at once to the pan. When the water gets absorbed by the buckwheat/arborio rice, add another 100 ml warm water. You will need around 600 ml water to cook the buckwheat/arborio rice tender.
  • Once the buckwheat groat/arborio rice mixture has been cooked, add all the remaining ingredients except for the salt and pepper to the mixture and stir to combine. Add the salt and pepper to taste.

  • Reheat and when warm, serve with some coriander and enjoy!



You can add spinach to the Risotto. Some like to have spinach substituted for the fresh coriander (cilantro). Either way can work.


Equipment Needed:

skillet, bowl



I hope you enjoyed this recipe. I’d love to hear your feedback. If you try it, let me know how it turned out for you.

My Favorite Banana Granola

If you’ve followed me for some time, then you probably already know that I’m addicted to homemade granola. Granola is one of my favorite foods. It goes well with so many things: as breakfast, pre workout snack or dessert.
My previous granola recipe was made using different kinds of unrefined sugar but I never thought of including three bananas into the mix. Also, there are many good reasons why homemade granola is so much better than the store bought varieties. Most of the granola you find in the supermarket is loaded with refined sugar, bad fats, salt and along with using refined grains and the unwanted additives.
On the other hand, by making your own granola, you can control all of this and leave out the unwanted ingredients. Besides all of this — it’s so much more tasty!

Banana Granola

Prep Time 10 mins + Cook Time 35 mins = Total Time 45 mins

Prepares 12 servings



  • 1 tbsp chia seeds
  • 1/4 cup (60 ml) water
  • 2 1/2 cup (250 gr) rolled oats
  • 1/2 cup (80 gr) almonds, / chopped
  • 1/2 cup (80 gr) pumpkin seeds
  • 1/4 cup (40 gr) sunflower seeds
  • a pinch of sea salt
  • 3 bananas, / ripe
  • 3 tbsp rapeseed oil

Spices to select from…

  • 1 tbsp ground cinnamon
  • 1/2 tbsp ground anise
  • 1/2 tsp ground vanilla
  • 1/4 tsp ground cloves

Optional to taste…

  • 3/4 cup (180 ml) almond milk
  • half a banana or banana slices



  • Preheat the oven at 325ºF (160ºC) and cover the baking tray with parchment paper.
  • Combine the chia seeds and the water and let them soak for at least 20 minutes.
  • Mix all the dry ingredients into a large mixing bowl (including the spices).
  • Combine the bananas and the oil and puree those into a smooth mixture.
  • Add the wet mixtures (the banana and chia seeds) to the dry mixture and mix thoroughly.
  • Spread the granola over the baking tray and bake for 15 minutes in a preheated oven.
  • Remove the tray from the oven, stir the granola with a wooden spoon and place back in for an additional 20 minutes. Note: check on this throughout to avoid burning.
  • Let the granola cool down and serve with the almond milk and the sliced banana. Enjoy!



Equipment Needed:

baking tray, mixing bowls


Ingredient Substitution and the Result

refined sugars => bananas, V + C
milk => almond milk, P
“bad” fats => rapeseed oil, V + S
too much salt => a pinch of sea salt
processed grains => rolled oats, nuts and seeds, F + V


Result of the Substition:

F = increase in fiber
V = increase in vitamins
C = cut in calories
P = plant-based swap
S = less saturated fat



The result was delicious and I am very happy with it. It is not only good for my health but also for the environment because it does not require any packaging. The best part is that it tastes great too. I hope you enjoyed reading about this recipe as much as I did writing it. Feel free to share your thoughts and ideas by leaving a comment below. Thanks for reading!

Easy Rice Bowl

Rice Pudding Bowl

Looking for something else than your favorite oatmeal bowl in the morning?

Why not try this rice bowl!
Rice doesn’t come easily to mind for breakfasts yet millions of people around world do eat this as an early morning meal and why wouldn’t they? It’s a good breakfast because it’s easy to digest, packed with healthy carbs, and helps keep your blood sugar levels under control.
This recipe turns a traditional dessert into a healthy breakfast.
A traditional recipe for rice pudding calls for adding milk, white sugar, and cinnamon to cooked white rice. Let’s replace the unhealthy ingredients with healthier alternatives.

This is a great way to get your kids involved in the kitchen and teach them how to make rice pudding! This recipe is also gluten-free, dairy-free, egg-free, nut-free, soy-free, vegan, vegetarian, and paleo.

Breakfast Rice Bowl

Serves 4 people

Prep Time 10 mins + Cook Time 10 mins = Total Time 20 mins



  • 3/4 cup (150 gr) uncooked brown rice
  • 3 apples
  • 3 cups (700 ml) rice milk
  • 3/4 cup (100 gr) pitted prunes
  • 1 tbsp ground cinnamon
  • 2 tsp ground fennel seeds
  • 1 tsp ground anise
  • 2/3 cup (100 gr) chopped walnuts




  • Wash the rice well and place in a saucepan, boil according to the package.

Apple Puree

  • Clean and cut the apples and blend with the milk, add half a cup of prunes (not all of them), cinnamon, fennel seeds and anise until a smooth mixture.
  • When the rice is ready, drain the water and add the apple puree. Reheat on middle high fire.


  • Chop the other prunes and the walnuts into small pieces.
  • When the rice is warm, serve into bowls and add the remaining chopped prunes and walnuts. Enjoy!



Equipment Needed



Ingredient Substitution

refined sugars => apples and prunes, F + V
milk => rice milk, P
processed rice => brown rice, F + V
too much salt => a pinch of sea salt

F = increase in fiber
V = increase in vitamins
P = plant-based swap



This is a great way to serve rice pudding, and it’s also a fun dessert for kids! You can make this in any size you want, but I recommend making the largest one you can fit into your refrigerator at once. This recipe makes enough for four people.