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5 Great Reasons To Choose Low Sugar Cereal
Breakfast is often considered the most important meal of the day, but what you eat in the morning can heavily influence your energy levels, focus, and overall health. While sugary cereals may have been a childhood favourite, they’re not exactly ideal for a health-conscious lifestyle. Low sugar cereal is a game-changer for anyone looking to improve their diet without sacrificing a delicious start to the day.
If you’re wondering whether switching to low sugar cereal is worth it, you’ve come to the right place. Below, we’ll dig into five compelling reasons why you should consider this healthier breakfast option.
What Makes Low Sugar Cereal Different?
Before we explore the benefits, what exactly qualifies as “low sugar cereal”? Typically, these cereals contain less than 5g of sugar per serving, providing a wholesome alternative that helps you avoid the sugar crash. Low sugar granola is a favourite, but there are plenty of other options that cater to both your health goals and morning cravings.
Now, let’s get to the good stuff. Why should low sugar cereals be on your shopping list?
1. Helps With Blood Sugar Management
One of the most immediate benefits of switching to low sugar cereal is better blood sugar control. Sugary breakfast cereals may cause your blood sugar to spike, leading to a quick burst of energy followed by the dreaded mid-morning slump. Sound familiar?
Low sugar cereals release energy more gradually, keeping your blood sugar levels stable and helping you avoid those mood and energy crashes. This is particularly crucial for individuals with diabetes or those at risk of developing it.
Slow Release Swap
Consider swapping frosted flakes for a low sugar granola made from oats and nuts. These ingredients release carbohydrates slowly, keeping you energised throughout the morning.
2. Supports Weight Management Goals
Trying to shed a few pounds or maintain a healthy weight? Choosing low sugar cereal can make a noticeable difference. Research shows that high sugar breakfasts contribute to overeating later in the day by causing cravings for more sugary foods.
Low sugar cereals are usually higher in fibre and protein, which promote feelings of fullness. This means you’ll be more likely to stick to healthy portions and make better food choices throughout the day.
Go Whole Grain
Look for healthy cereals that list whole grains as the first ingredient. These are packed with fibre, keeping you full and satisfied until lunch.
Learn more about choosing a healthy cereal for weight loss
3. Improves Nutritional Balance
Many sugary cereals are low in essential nutrients, offering little more than empty calories. Low sugar options, however, often feature healthier ingredients such as whole grains, seeds, nuts, and dried fruit, which provide a wealth of nutrients.
Here are some nutrients you’re likely to find in low sugar cereal:
- Fibre for healthy digestion
- Protein for muscle repair and satiety
- Iron to support oxygen transport in the blood
- B Vitamins such as B6 and B12, which play an important role in energy production and brain function.
These additions turn your breakfast cereal into a wholesome meal, giving you a much better start to your day.
A Balanced Breakfast
Pair your low sugar cereal with unsweetened almond milk or Greek yoghurt to further enhance its nutritional benefits. Add a piece of fruit and you have a perfectly balanced breakfast.
Want to know more about what makes a balanced breakfast?
4. Supports Heart Health
Heart disease remains one of the leading causes of death worldwide, so it’s never too early to start looking after your cardiovascular health. Many low sugar cereals are high in whole grains, which are linked to improved heart health. Ingredients like oats, in particular, contain beta-glucan, a type of soluble fibre that has been shown to help reduce cholesterol levels.
By making the simple switch to a heart-healthy breakfast cereal, you can reduce your intake of added sugars—an excess of which is a known contributor to heart disease.
Heart Healthy Swap
Replace sugary cereals with a low sugar granola that includes almonds, flax seeds, or pumpkin seeds to add a heart-protective boost of healthy fats and omega-3s.
Try our Roasted Almond Crunch Low Sugar Granola
5. Promotes Long-Term Energy
Have you ever eaten breakfast but still felt hungry an hour later? This is often due to high-sugar, low-fibre cereals that lack substance. These options offer a quick energy spike without long-term staying power.
Low sugar cereals, especially those with hearty ingredients like oats, nuts, and seeds, provide the sustained energy you need to power through your busy day. Whether you’re heading to work, hitting the gym, or corralling the kids, you’ll be glad you had a breakfast that keeps you ticking.
Breakfast Boost
Try a breakfast of low sugar cereal topped with banana slices and a drizzle of natural peanut butter for a balanced meal packed with complex carbs, healthy fats, and protein.
A Healthier Breakfast, One Bowl at a Time
Choosing low sugar cereal is an easy yet impactful way to start your day on the right foot. By making this switch, you’re not just cutting back on sugar—you’re improving your energy levels, supporting your overall health, and potentially adding years to your life.
Start exploring healthier breakfast options today, and experience the difference that low sugar cereal can make. Your mornings (and your body) will thank you for it!
If you’re not sure where to start, look for brands that focus on clean, whole-food ingredients. Here at Opera Foods we only make healthy cereals that are made with plenty of high-quality ingredients, and less sugar naturally.
Check out our full range of healthy cereals.
This article was reproduced on this site with permission from operafoods.com.au the “Low Sugar Cereal Wholesalers”.
See original article:- 5 Great Reasons To Choose Low Sugar Cereal
The Cafe’s Secret for Acai & Yogurt Bowls.
If you find you can not quite re-create that special taste at home for your Acai Bowl or your Yogurt Bowl. Then its probably because you haven’t realised their secret ingredient.
It’s not what you might think. It’s the Granola. Most of Australia’s cafes use a special, purpose made, really crunchy Aussie granola called Roasted Almond Crunch (the Acai Bowl Granola) by Mulberry Tree Fine Foods. No other granola is as good. A lot of people snack on it apart from using it as a yummy breakfast cereal.
Mulberry Tree now manufacture the Roasted Almond Crunch recipe in multiple private label brands for different Australian Acai importers and Acai franchise stores.
So the retail bags at your local cafe or take away may not say “Roasted Almond Crunch” on the pack, but if it super crunchy and tasty, and leaves you wanting more, then you can bet that’s what the granola is. And if its not nice and crunchy, then its not RAC?
If your local has a great Acai Bowl or Yogurt Bowl take note of their granola ingredient and buy some to take home if they are retailing it separately.
If not offered, then consumers can order it online through the manufacturers parent company: operafoods.com.au
Hi I am Lahaina, and this is my simple recipe for a fresh version of an Acai/ Yogurt Bowl. I love them both together.
100g of Frozen Acai Pulp. (You can buy it at Woolies)
1 Full Cup of Roasted Almond Crunch granola.
Half a fresh banana, sliced.
Half a punnet (A fistfull ) of Bluberries (Wash them)
Half a punnet (A fistfull ) of Strawberries (Wash them)
Top with 2 big generouse dollops of natural Yogurt.
This is a really tasty meal that is very good for you and that you wont regret.
I often add a little more granola before I am finished to make it tasty and crunchy to the last spoonfull.
If you dont have the time for fresh fruit toppings, then Opera Foods offer multiple dry goods superfood toppings like Fruit Powders, chia seeds and bee pollen etc. under the Boost Nutrients brand that you can keep long term in your pantry for your convenience.
If your local cafe doent really get it with the quality of the granola. Give them the hint they will thank you later.
This article was reproduced on this site with permission from operafoods.com.au the “Vegan Granola Manufacturers”.
See original article:- The Cafe’s Secret for Acai & Yogurt Bowls
Is Granola Gluten Free?
Granola is a breakfast staple for millions of people worldwide. Whether you’re sprinkling it over yogurt, enjoying it with milk, or munching on it as a snack straight out of the bag, its crunchy, nutty goodness is hard to resist.
But is granola gluten free? The answer isn’t as straightforward as you might think, so let’s break it down.
Understanding Gluten
To keep things in perspective, let’s have a quick recap about gluten.
Gluten is a protein found in grains like wheat, barley, and rye. It’s what gives bread its fluffy texture and helps baked goods hold their shape. Unfortunately, for people with gluten-sensitive conditions, even tiny amounts of gluten can cause digestive problems, inflammation, or other health issues.
With gluten hiding in more food products than you’d expect (hello, soy sauce and some salad dressings), double-checking your go-to snacks, like granola, is important if gluten is on your no-fly list.
What Is Granola Made Of?
Granola is typically made by combining oats, nuts, seeds, sweeteners (like honey or maple syrup), and sometimes dried fruit. That all sounds gluten-free, right? But here’s the kicker—oats cannot strictly be considered gluten-free.
Gluten and Oats
The question around oats and gluten has become quite complex. In short, there are two issues.
- Possible cross-contamination during processing. This means that unless the gluten content has been measured and certified, there may be small amounts of gluten lurking in the bag.
- A naturally occurring compound called avenin. This belongs to the gluten family of proteins and may cause sensitivity in certain individuals.
You can read more about this in our article ‘Are oats gluten free?‘
Common Gluten-Containing Ingredients in Granola
Beyond oats, some granola contains added ingredients that could introduce gluten into the mix. Here’s what to keep an eye out for on the label.
Wheat Germ or Wheat Bran
While these may add an extra nutritional boost, both are derived from wheat—making them non-gluten-free.
Malted Ingredients
If a granola includes malt syrup or malt extract as a sweetener, it’s worth noting that malt is usually derived from barley, which contains gluten.
Flour or Binders
Some granola recipes use wheat flour to act as a binding agent or to create clusters.
Flavourings
Certain pre-packaged granolas contain flavour additives or coatings (like caramel or chocolate) that might use gluten as a thickening agent or preservative. Always read the label carefully.
How to Tell If Granola Is Gluten Free
Luckily, figuring out whether granola is gluten-free isn’t rocket science. There are some simple ways to check before you take that first crunchy bite, although legislation does vary from country to country.
1. Look for the Gluten-Free Certification
Products with a “Certified Gluten-Free” label have been tested and verified to contain less than 20 parts per million (ppm) of gluten, which is safe for most people following a gluten-free diet. If the certification is present on your granola bag, you’re good to go!
Here in Australia, if the label says ‘gluten-free’ then the product must contain no detectable gluten. This differs from ‘made without gluten’ which means that although the product is made without gluten-containing ingredients it has not been tested for the presence of gluten.
2. Read the Ingredients List
When buying granola, always read the ingredient list. Steer clear of products that list items like “wheat,” “barley,” “rye,” “malt,” or any vague term like “natural flavourings” unless it’s clarified as gluten-free.
3. Check for Gluten-Free Oats
If it contains oats, make sure the granola is made specifically with certified gluten-free oats. This is the best way to avoid cross-contamination. Or even better, choose a gluten free granola that is made without oats. Paleo granola and grain-free granola are both made without oats. Keto granola is often (but not always) made without oats.
Our award-winning Gluten Free Maple Nut Crunch is made without oats.
Can You Make Your Own Gluten Free Granola?
Absolutely! Another way to ensure your granola is completely gluten-free is to make it yourself at home. Not only is it fun to customize your flavours, but it also gives you full control over the ingredients. Here’s a simple gluten-free granola recipe to get you started. We use organic quinoa puffs instead of oats, so it is grain-free and perfectly safe for those who are sensitive to avenin.
Quick Gluten-Free Granola Recipe
Ingredients
- 3 cups organic quinoa puffs
- 1 cup nuts (like almonds, pecans, or walnuts)
- 1/2 cup seeds (like chia, sunflower, or pumpkin seeds)
- 1/3 cup maple syrup or honey
- 1/4 cup coconut oil (melted)
- 1 tsp vanilla extract
- 1 tsp cinnamon
- A pinch of salt
Instructions:
- Preheat your oven to 325°F (160°C) and line a baking sheet with parchment paper.
- Mix all the dry ingredients (oats, nuts, seeds, cinnamon, salt) in a large bowl.
- Combine the wet ingredients (maple syrup, coconut oil, vanilla) in a smaller bowl, then pour over the dry mixture. Stir until everything is evenly coated.
- Spread the mixture onto the prepared baking sheet in an even layer.
- Bake for 20-25 minutes, stirring halfway through to prevent burning.
- Allow to cool before breaking into clusters. Store in an airtight container—and enjoy!
Why Go Gluten-Free with Your Granola?
Even if you don’t have celiac disease or gluten sensitivity, switching to gluten free granola can have its perks—like avoiding unnecessary additives or keeping your diet simple and clean. Plus, many gluten free granolas are made with whole, natural ingredients that contribute to an overall healthier snack or breakfast option.
Final Thoughts
The bottom line? Granola can be gluten-free, but it all depends on the ingredients and how it’s prepared. For those following a gluten-free diet, it’s crucial to read labels, pick certified options, or prepare it at home to avoid any risk of cross-contamination.
Craving a hassle-free, gluten-free granola experience? Whether you’re purchasing from trusted brands or getting creative in your kitchen, a little awareness goes a long way in ensuring that you can enjoy this delicious treat without worry.
Happy snacking—and may your granola always be crunchy, delicious, and gluten-free!
Don’t forget to check out our gluten free granola options, part of our extensive healthy cereal range.
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereal Wholesaler”.
See original article:- Is Granola Gluten Free?
Are Oats Gluten Free?
It is a common question, and unfortunately, the answers are less than straightforward. But actually, are oats gluten free?
A popular cereal grain, oats are often considered to be the ideal gluten-free choice, and many of us believe that as long as the oats are labelled as being gluten-free then we do not need to worry. We are aware of the cross-contamination issues of processing and have learned to always read the label. Job done, right?
Oats are no longer just about porridge or the odd sneaky flapjack. They are now big gluten-free business and are absolutely everywhere. In fact, oat flour and oat milk top the list of everyone’s favourite food substitutes, largely as a gluten-free swap.
So what’s the problem?
Before we talk about gluten in oats, let’s first take a proper look at gluten and the issues that surround it.
What is gluten, exactly?
The term gluten refers to two types of proteins, specifically prolamins and glutelins, which are found in wheat and other grains. These proteins interact to create a glue-like consistency when flour is combined with water. It’s this unique characteristic that gives dough its elasticity and helps baked goods maintain their shape and texture.
Among the prolamins, the most common ones causing sensitivities are gliadins in wheat, secalins in rye, and hordeins in barley. Together, these three grains are considered to be the gluten-containing grains. Interestingly though, oats also contain a prolamin protein known as avenin.
The gluten structure in grains differs significantly, which is why bread made from wheat flour has a different texture compared to bread made solely with rye or barley. The variation in the structure of prolamins is also a factor. This helps to explain why some individuals might find wheat more inflammatory than other gluten-containing grains.
Explaining gluten sensitivity
The concept of gluten sensitivity was once largely confined to those with coeliac disease. The rise of gluten-free foods was driven entirely by the growing needs of the coeliac community.
The widely accepted definition of coeliac disease is ‘an immune response triggered by the gluten proteins in the Triticeae family of grains’. Namely, wheat, barley and rye. The guidelines and regulations surrounding gluten-free products were developed with these specifics of coeliac disease in mind.
According to this definition, oats shouldn’t trigger reactions in people with coeliac disease. And, generally speaking, most individuals with coeliac disease can tolerate oats. This is why grains like rice, oats, and corn are labelled as gluten-free, even though, in theory, oats do contain gluten proteins.
Gluten sensitivity is on the rise
Yet sensitivity to gluten goes beyond coeliac disease. If the defining factor of a true cereal grain is the presence of prolamines, then surely it follows that there is gluten in all grains. We aren’t making this up purely to shoehorn a half-baked theory. Far more individuals are now showing sensitivity to more than just the big 3. Some are coeliacs; many are not.
The gluten found in all true grains can potentially trigger a reaction, although each type of grain affects individuals differently. Rice is often perceived as a particularly gentle option, but some individuals can still experience inflammatory responses to it. Similarly, corn, which frequently appears in gluten-free foods like pasta or bread, has a high protein content that can lead to sensitivities in many people.
Despite their common use as alternatives, it’s important to recognize the potential for these grains to cause issues for certain individuals.
It’s clear now that something considered safe for many individuals with coeliac disease might still provoke a reaction in those with a gluten allergy or sensitivity. Additionally, the reasons why people look for gluten-free products or information aren’t always limited to our current definitions and understanding.
Can you eat oats if you are gluten-free?
As we have seen, oats are often labelled as gluten-free, but they can still pose a risk for individuals with celiac disease or severe gluten sensitivities. The confusion often arises because oats themselves do not contain gluten; rather, they contain avenin, a protein that is similar to gluten.
Avenin, a protein found in oats, might cause reactions in individuals with gluten intolerance or celiac disease, but this isn’t always the case. If you’re sensitive to oats, it could be specifically due to avenin or possibly contamination from other grains—or even a combination of these factors.
Cross-contamination of gluten proteins can happen when oats come into contact with other grains containing gluten during growth, transport, or processing. Oats that are labelled as gluten-free have been rigorously tested to ensure they are free from gluten contamination. But as we mentioned before, these tests specifically look for gliadin, secalin, and hordein, and do not screen for avenin.
In Australia, there is no option to label oats as gluten-free, but they can be marketed as certified wheat-free.
Are Australian rolled oats gluten free?
In Australia, oats cannot be labelled as “gluten-free” under current food standards due to the possibility of cross-contamination with gluten-containing grains during processing. However, products labelled as “wheat-free” oats are cultivated and processed separately to minimize this risk. For those with celiac disease or a high sensitivity to gluten, it’s critical to consult healthcare providers before consuming oats to ensure they align with dietary requirements.
So it follows with gluten free cereals. Any breakfast cereal in Australia that is labelled gluten-free should not contain oats.
Our bestselling gluten-free granola is a super crunchy blend that contains quinoa, buckwheat, puffed rice and sorghum.
A final word
For our final word today we would like to drive home a point about gluten and following a gluten-free diet.
Food sensitivities, and the specific topic of gluten, are deeply complex. First and foremost, it’s important to acknowledge the numerous benefits that grains can offer. Our goal isn’t to demonize any particular food, and if you’re thinking about cutting something out of your diet, it should be for a good reason. Read our article about what makes a healthy breakfast.
Oats are an excellent source of nutrition and should not be dismissed lightly. An intolerance to avenin alone is not particularly common, so most gluten-sensitive people are fine with certified wheat-free oats.
Our jumbo wholegrain rolled oats are certified organic but not certified wheat-free. Why not explore our full range of healthy cereals, there’s something delicious to suit everyone.
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereal Wholesaler”.
See original article:- Are Oats Gluten Free?
How To Go Gluten Free
Going gluten-free doesn’t have to be overwhelming! Here’s a simple guide to start you on your journey to a gluten-free diet.
But first, let’s consider some of the reasons that you may want to go gluten-free in the first place.
Why Go Gluten-Free?
Going gluten-free is a decision that many individuals make for various reasons, ranging from health concerns to dietary preferences. Here are a few common reasons why people choose to adopt a gluten-free lifestyle.
- Celiac Disease or Gluten Sensitivity: For individuals with celiac disease or gluten sensitivity, consuming gluten can trigger adverse reactions and lead to digestive issues, inflammation, and other symptoms. Going gluten-free is essential in managing their condition and alleviating discomfort.
- Non-Celiac Gluten Sensitivity. While not diagnosed with celiac disease, some individuals experience symptoms similar to gluten sensitivity. Going gluten-free may alleviate these symptoms and enhance their quality of life.
- Improved Digestive Health. Some people find that eliminating gluten from their diet can improve their overall digestive health. It may help to reduce bloating, gas, and other digestive discomforts, promoting better digestion and overall well-being.
- Weight Management. For those looking to manage their weight, a gluten-free diet can help eliminate processed foods containing gluten, such as certain breads, pastas, and baked goods. It encourages focusing on whole foods like fruits, vegetables, lean proteins, and gluten-free grains, which can contribute to a balanced and healthy diet.
- New Culinary Experiences. Going gluten-free presents an opportunity to explore a wide range of alternative grains and ingredients, introducing new flavours and culinary experiences into one’s diet. It can be an exciting journey of discovering and experimenting with gluten-free recipes and cuisines.
Understanding Gluten and its Effects
Unless blithely following dietary trends (which is never a good idea) it helps to understand a bit about gluten.
What is Gluten?
To understand the impact of gluten on our diet, it’s important to know what gluten is. A family of proteins found in wheat, barley, rye, and triticale, it provides elasticity and structure to foods, giving them their characteristic texture.
However, for some individuals, gluten can trigger adverse reactions and digestive issues.
Gluten Sensitivity and Celiac Disease
When it comes to gluten-related issues, it’s important to differentiate between gluten sensitivity and celiac disease. While they may share similar symptoms, the underlying mechanisms and long-term implications differ.
Gluten Sensitivity
Gluten sensitivity, also known as non-celiac gluten sensitivity (NCGS), is a condition in which individuals experience adverse symptoms after consuming gluten-containing foods. These symptoms can include bloating, abdominal discomfort, diarrhoea, fatigue, and brain fog. Unlike celiac disease, gluten sensitivity does not involve the immune system attacking the body’s tissues.
Celiac Disease
Celiac disease, on the other hand, is an autoimmune disorder triggered by the ingestion of gluten. In individuals with celiac disease, consuming gluten leads to an immune response that causes damage to the small intestine. This can result in a wide range of symptoms, including digestive issues, nutrient deficiencies, skin rashes, and even neurological problems.
While gluten sensitivity may cause discomfort, celiac disease can have more severe consequences if left untreated. Individuals with celiac disease must strictly adhere to a gluten-free diet to avoid long-term complications and promote intestinal healing.
Identifying Gluten-Containing Foods
Giving up gluten, especially for those with celiac disease or extreme sensitivity is not as straightforward as it may seem. Whilst going without bread may do wonders for your well-being, gluten goes beyond the obvious sources of wheat.
Foods to Avoid that Typically Contain Gluten
When following a gluten-free diet, it’s important to be aware of the common culprits that contain gluten. Here are some foods to avoid.
Wheat-based Products. This includes bread, pasta, couscous, and flour-based products like cakes, cookies, and pastries.
Barley. This grain is often found in malted products, beer, and some types of vinegar.
Rye. Rye bread, rye beer, and certain cereals contain gluten.
Oats. While oats themselves do not strictly contain gluten, they are often cross-contaminated during processing. Look for specifically labelled gluten-free oats.
Processed Foods. Many processed foods may contain hidden sources of gluten, so be sure to read labels carefully. This includes sauces, dressings, soups, and processed meats.
Prepared Foods. Croutons, breadcrumbs, and batter-coated foods often contain gluten.
Processed Grains. Some processed grains, such as bulgur, semolina, and farina, may contain gluten.
Snack Foods. Snack foods like pretzels, crackers, and certain types of chips may contain gluten.
Remember, always check food labels, as gluten can be found in unexpected places. Opt for naturally gluten-free grains like rice, quinoa, and corn, as well as fresh fruits, vegetables, meats, and dairy products.
By being mindful of the foods to avoid, you can navigate your gluten-free journey with ease and ensure your well-being.
Hidden Sources of Gluten in Processed Foods
Gluten is often well hidden, and we cannot stress enough the importance of closely examining food labels. When following a gluten-free diet, it’s essential to be aware of potential hidden sources of gluten in processed foods. While some foods may seem gluten-free at first glance, they can still contain traces of this protein. Here are a few sneaky culprits to watch out for.
Sauces and dressings. Many sauces and dressings, like soy sauce, teriyaki sauce, and salad dressings, often contain gluten. Be sure to read the labels carefully and look for gluten-free alternatives.
Soups and broths. Some soups and broths may use wheat flour or other gluten-containing ingredients as thickeners. It’s important to check the labels or opt for gluten-free versions.
Processed meats. Certain processed meats, such as deli meats, sausages, and hot dogs, can contain gluten as fillers or binders. Look for gluten-free options or choose fresh cuts of meat to be safe.
Croutons and breadcrumbs. These crunchy toppings often contain gluten. Opt for gluten-free alternatives or make your own using gluten-free bread.
Processed grains. Some processed grains like bulgur, semolina, and farina are derived from wheat and contain gluten. Choose gluten-free alternatives like rice, quinoa, or corn-based products.
Snack foods. Snack foods like pretzels, crackers, and certain types of chips may use wheat flour or other gluten-containing ingredients. Check the labels for gluten-free options or choose naturally gluten-free snacks like nuts, seeds, or fresh fruits.
Reading Labels and Identifying Ingredients
When it comes to identifying gluten-free products, reading food labels becomes essential. Here are some helpful tips to ensure you can make informed choices.
- Look for “Gluten-Free” Labeling. Many food manufacturers now provide a “gluten-free” label on their products, making it easier to identify suitable options.
- Check the Ingredients List. Scan the ingredients list for any gluten-containing grains such as wheat, barley, rye, or oats (unless they are specifically labelled gluten-free). If you spot these ingredients, the product is not suitable for a gluten-free diet.
- Watch out for Hidden Sources of Gluten. Gluten can sometimes hide under different names, such as modified food starch, malt extract, or hydrolyzed vegetable protein. Familiarize yourself with these potential hidden sources to avoid unintentional gluten intake.
- Be Cautious with Cross-Contamination. Even if a product does not contain gluten ingredients, cross-contamination can occur during manufacturing processes. Look for labels that mention the product is processed in a dedicated gluten-free facility or undergoes strict protocols to minimize cross-contamination.
- Use Gluten-Free Apps or Websites. Utilize helpful resources like gluten-free apps or websites that provide extensive databases of gluten-free products and ingredients, making it easier to find suitable options.
Watch out for these key ingredients that may contain gluten.
- Wheat and Wheat Derivatives
Look for ingredients like wheat flour, whole wheat, semolina, durum, or wheat starch. These are obvious sources of gluten and should be avoided on a gluten-free diet.
- Barley and Barley Derivatives
Barley ingredients to be cautious of include malt extract, malt vinegar, malt flavouring, and barley malt. These are commonly found in certain cereals, malted beverages, and some condiments.
- Rye and Rye Derivatives
Keep an eye out for rye flour, rye bread, or rye-based ingredients. Rye is commonly used in some bread products and may be found in certain types of beer and whiskey.
- Oats (if not labelled gluten-free)
Oats are often processed in facilities that also handle gluten-containing grains. If not labelled gluten-free, oats may be cross-contaminated with gluten during processing.
- Hidden Gluten Sources
Be aware of ingredients that may contain hidden sources of gluten, such as modified food starch, malt extract, hydrolyzed vegetable protein, or certain food additives. Familiarize yourself with these potential hidden sources to avoid unintentional gluten intake.
Discovering Gluten-Free Alternatives
Without a doubt, finding alternatives to wheat is the biggest concern of those on a gluten-free diet. Managing without processed foods is not so hard once you get the hang of cooking from scratch, but replacing the soft and simple pleasure of bread or cakes and bakes can be challenging, particularly in the long term.
Gluten-free grains
There are plenty of wholesome and delicious gluten-free grains that can be enjoyed as part of a well-rounded meal plan. Here are some fantastic gluten-free grain options to explore.
Quinoa. This ancient grain is packed with protein, fibre, and essential nutrients. It has a delicate, nutty flavour and a versatile nature that makes it a fantastic substitute for rice or couscous.
Brown Rice. A staple in many cuisines, brown rice is a nutritious and versatile gluten-free grain. It has a slightly chewy texture and a subtle, nutty flavour that pairs well with a variety of dishes.
Millet. Mild and slightly sweet, millet is a gluten-free grain that offers a good source of protein, fibre, and antioxidants. It can be used in a variety of dishes, including salads, pilafs, and even as a substitute for rice in porridge or pudding.
Buckwheat. Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It is a highly nutritious grain that offers a rich, earthy flavour. Buckwheat flour is traditionally used to make delicious pancakes and soba noodles.
Amaranth. Amaranth is a tiny, protein-rich grain that was a staple food of the ancient Aztecs. It has a slightly sweet and nutty flavour and a tender texture. Amaranth can be cooked as a grain, popped like popcorn, or ground into flour for baking.
Corn. Corn is a versatile gluten-free grain that can be enjoyed in various forms, including cornmeal, corn flour, or whole kernels. It adds a touch of sweetness and vibrant colour to dishes like polenta, tacos, and cornbread.
Sorghum. Sorghum is an ancient grain with a mildly sweet flavour and a chewy texture. It is rich in fibre, antioxidants, and minerals. Sorghum flour can be used in baking, and the whole grain can be cooked and enjoyed as a side dish or in salads.
Read more in our guide to gluten-free grains
Gluten-free flour
Most of the above can be ground into flour, but baking with gluten-free flour is a little more tricky than cooking with a gluten-free grain.
Read our in-depth guide to gluten-free flour
Gluten-free options for pasta, bread, and other common food items
Navigating a gluten-free diet doesn’t mean you have to give up your favourite pasta dishes, sandwiches, or baked goods. Thankfully, there is an ever-expanding array of gluten-free options available in the market today. Here are some alternatives to consider.
Gluten-free Pasta. Look for pasta varieties made from alternative grains such as rice, corn, and quinoa, or legumes like chickpeas or lentils. These options offer a similar texture and taste to traditional wheat-based pasta, allowing you to continue enjoying your favourite pasta dishes without compromising on flavour.
Gluten-free Bread. Gluten-free bread has come a long way, and you can now find a wide range of delicious options. Look for bread made from gluten-free grains like rice, sorghum, or millet, or consider bread made from alternative ingredients like almond flour or coconut flour. Experiment with different brands and types to find the ones that suit your taste and dietary needs best.
Gluten-free Baking Mixes. Baking without gluten can be challenging, but with ready-made gluten-free baking mixes, it becomes much easier. These mixes often combine a blend of gluten-free flour, starches, and leavening agents, providing a convenient and reliable option for making bread, cakes, cookies, and other baked goods.
Alternative Flours. Explore the world of alternative flours to add variety and nutrition to your gluten-free cooking and baking. Consider options like almond flour, coconut flour, buckwheat flour, or a blend of gluten-free flour. Each flour has its unique flavour and characteristics, so don’t hesitate to experiment and find the ones that work best for your recipes.
Gluten-free breakfast cereal. Gluten-free granola can be a godsend when you want that combo of sweet crunchy clusters with cold cold milk in the morning.
Creating Your Gluten-Free Kitchen
Organizing and stocking your pantry with gluten-free essentials can make a world of difference in maintaining a gluten-free lifestyle. Here are some tips to help you get started.
- Designate Gluten-Free Zones. Create dedicated shelves or sections in your pantry specifically for gluten-free products. This will help prevent cross-contamination and make it easier to find gluten-free items quickly.
- Label and Separate. Clearly label all gluten-free items to avoid confusion and mix-ups. Consider using colour-coded labels or separate containers to distinguish gluten-free products from those containing gluten.
- Stock Up on Staples. Build a collection of gluten-free staples such as gluten-free flour, gluten-free pasta, grains, and gluten-free sauces and condiments. Having these essentials readily available will simplify meal planning and preparation.
- Invest in Airtight Containers. Transfer gluten-free flours, cereals, and other dry goods into airtight containers to maintain freshness and prevent cross-contamination. Clear containers will also allow you to easily see the contents and check for any potential issues.
- Stay Organized. Arrange your gluten-free items in a systematic way that works for you. Consider organizing them by food category or frequency of use, ensuring easy access and efficient meal preparation.
- Rotate Your Stock. To prevent items from expiring or going stale, practice the “first in, first out” rule. Place newer items behind older ones, ensuring that you use the oldest items first.
- Keep it Simple. If you base the foundation of your gluten-free diet on fresh ingredients such as meat, fish, fruit, vegetables and whole grains you are already halfway there.
Maintaining a Safe Cooking Environment
When it comes to gluten-free meal preparation, preventing cross-contamination is essential to ensure the safety of your gluten-free dishes. Here are some tips to help you maintain a safe cooking environment.
- Designate Gluten-Free Areas. Designate specific areas in your kitchen for gluten-free food preparation. This can include separate countertops, cutting boards, and utensils that are strictly used for gluten-free ingredients. This helps minimize the risk of cross-contamination from gluten-containing foods.
- Clean Thoroughly. Before starting any gluten-free cooking, make sure to thoroughly clean all cooking surfaces, utensils, and equipment. Use hot, soapy water to wash everything, paying extra attention to areas that might have come into contact with gluten.
- Avoid Shared Condiments. Shared condiments like butter, spreads, or peanut butter can become contaminated with gluten if used on bread or other gluten-containing products. Consider using separate containers or clearly labelling gluten-free options to prevent cross-contamination.
- Be Mindful of Cooking Tools. Use separate cookware, baking sheets, and pans for gluten-free cooking. This includes items like toasters and toaster ovens, which can harbour gluten remnants. Investing in dedicated gluten-free cooking tools can greatly reduce the risk of cross-contamination.
- Educate Family Members or Housemates. If you live with family members or housemates who consume gluten, it’s important to communicate the importance of keeping gluten-containing items separate from gluten-free ingredients. This mutual understanding can help maintain a safe cooking environment.
By following these practices to prevent cross-contamination and maintaining a safe cooking environment, you can enjoy your gluten-free meals with peace of mind, knowing that you have taken the necessary steps to keep them safe and free from gluten contamination.
Eating Out and Social Situations When Gluten-Free
When dining out or navigating social situations, communicating your dietary needs as someone who follows a gluten-free lifestyle is essential. Here are some tips to help you navigate these situations with confidence.
Do Your Research. Before choosing a restaurant, take the time to research gluten-free options in your area. Look for restaurants that have a dedicated gluten-free menu or are known for accommodating special dietary needs.
Call Ahead. If you’re unsure about the restaurant’s gluten-free offerings, give them a call ahead of time. Ask about their practices for preventing cross-contamination and whether they can accommodate your specific dietary needs.
Ask Questions. When you arrive at the restaurant, don’t hesitate to ask questions about the menu and food preparation. Inquire about ingredients, cooking methods, and any potential sources of gluten. A knowledgeable and accommodating staff will be happy to assist you.
Be Clear and Specific: When communicating your dietary needs, be clear and specific about your requirements. Use terms like “gluten-free” rather than “allergy” to ensure better understanding. Emphasize the importance of avoiding cross-contamination during food preparation.
Advocate for Yourself. If you encounter any challenges or doubts, don’t hesitate to advocate for yourself. Politely but firmly communicate your needs and insist on gluten-free options. Remember, it’s your health and well-being that matters most.
Navigating Social Gatherings and Parties While Staying Gluten-Free
Social gatherings and parties often present challenges for individuals following a gluten-free diet. However, with a few simple strategies in mind, you can gracefully navigate these events while still adhering to your dietary needs. Here’s how.
Plan Ahead. If you know in advance that you’ll be attending a social gathering or party, reach out to the host and let them know about your gluten-free requirements. Offering to bring a gluten-free dish to share can also ensure that there’s something safe for you to enjoy.
Communicate with the Host. Don’t hesitate to have a friendly conversation with the host about your dietary needs. They may be able to accommodate your requirements or provide you with information about the menu ahead of time.
Be Prepared. If you’re unsure about the availability of gluten-free options at the event, it’s always a good idea to eat a small meal or snack beforehand. This way, you won’t feel tempted to indulge in foods that may contain gluten.
BYOGF (Bring Your Own Gluten-Free). Consider bringing some gluten-free snacks or treats with you to the gathering. This ensures that you have something safe and delicious to enjoy, while also sharing with others who may be curious about gluten-free options.
Focus on Enjoyment. Remember that social gatherings and parties are not just about the food. Focus on the joy of connecting with others, engaging in conversations, and celebrating the occasion. By shifting the focus away from food, you can fully enjoy the event while staying true to your gluten-free lifestyle.
By implementing these strategies, you can confidently navigate social gatherings and parties, enjoy a variety of delicious gluten-free options, and have a memorable time with friends and loved ones.
Hopefully, we have shown you that going gluten-free is not as daunting as it may seem. It does take commitment and effort but, as with any long-term change, it does get easier. If there is one thing of value we would like you to take away from this article, it is the importance of embracing fresh ingredients and a diet based on whole, natural foods. Stick to this ethos and your gluten-free lifestyle will be far simpler.
Why not explore our range of gluten-free groceries today?
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereal Wholesaler”.
See original article:- How To Go Gluten Free
Why Roasted Almond Crunch is THE Acai Bowl Granola
The best acai bowl granola needs to tick certain boxes. If you want them to be the best in the business, the one your customers keep returning for, you must be sure you are getting it right.
These days, competition is fierce, and great health credentials are no longer enough. Across Australia the demand for acai bowls continues, yet what was once the darling of the diet crowd has crossed over into dessert territory too.
Piling as many superfood ingredients as you can into a bowl of frozen acai puree will no longer cut it. Today’s acai bowl is a carefully balanced textural treat that needs true attention to detail.
So let’s revisit some basics.
What is an Acai Bowl?
An acai bowl is a refreshing, vibrant and nutritious dish enjoyed in cafes across Australia. It is similar to a smoothie bowl, but the frozen base is always centred around acai and is often thicker and creamier.
Once popular because of the superfood status of the acai berries, and piled with other beneficial goodies, the acai bowl is now a standard part of the Australian food lexicon. Sweet, but not too sweet. Creamy, not cloying. The acai bowl is all about contrast and creating sensation.
What is an acai bowl made of?
An acai bowl typically starts with a base of frozen acai berries, blended until smooth and creamy. This base can be mixed with other fruits like bananas or berries to enhance the flavour and texture.
The base is then piled with a variety of toppings. Always fresh fruit, such as berries, tropical fruit, or banana. Granola, adds crunch and that all-important moreish quality. Some form of drizzle, such as honey or nut butter, adds extra interest. On top of that, all sorts of bits and pieces can be added, in the form of nuts, seeds etc.
What is the acai in an acai bowl
Wait, what exactly is acai?
Acai (pronounced ah-sigh-ee) is a small, dark purple berry from the acai palm tree, native to the rainforests of South America, particularly Brazil. These berries have been valued for centuries by local communities for their nutritional properties and energy-boosting capabilities. Acai berries are celebrated for their high levels of antioxidants, fibre, and heart-healthy fats.
They have an earthy taste, often described as a mix between wild berries and chocolate, which makes them a unique and delicious ingredient in various dishes. In an acai bowl, the berries are typically used in a frozen puree form to maintain their nutritional integrity and deliver that smooth, creamy consistency that acai bowl lovers crave.
Why Your Acai Bowl Granola is SO Important
As one of the key ingredients in any self-respecting acai bowl, it is important to get the granola just right. Despite the prevalence of alternative types of granola (many of which we make, and champion, ourselves) what you need here is a classic granola. Moreish, crunchy, crispy oat clusters.
Understand this. Whilst the acai may be the creamy frozen base, it is the granola which provides the essential background flavour that everything else sits upon. It is the comforting blanket of neutral flavour that everything else sits upon. A pleasing oatiness that ties it all together.
The granola is also THE provider of textural contrast. And what you are looking for here is a crispy cluster to sit against that cold creamy base. Not only does it need to feel like granola, but it needs to keep feeling like granola.
What you don’t want is other ingredients in your granola that will confuse things. You want complete control over the textural elements of your dish. That means no bits of dried fruit that become impossible to chew, or random seeds to munch through.
This is why our roasted almond crunch is the original and best acai bowl granola.
How to Make the Perfect Acai Bowl
The perfect acai bowl is a masterclass in balancing texture and flavour. A feat of satisfying simplicity. Like any dish, if you throw too much at it the balance will be lost. Balance is the key to holding the customers’ attention and keeping them coming back for more.
Blend your base
Start with a high-quality acai puree. Blend with a splash of your preferred liquid—coconut water, almond milk, or even a bit of fruit juice, and frozen banana. Keep the consistency thick and creamy, not watery.
Texturally you want it to be super smooth, and thick enough to be spoonable.
From a taste perspective, you want to strike a balance between the sharp fruity notes of the acai and the creamy sweetness of banana. However you want to swing that balance is up to you, but it helps create a signature style for your dish.
Add your fruit
Instead of layering fruit then granola, or the other way around, try to put these ingredients on the same layer. Think wide-mouth bowl rather than layered parfait glass.
Cover half to two-thirds of the surface with chopped or sliced fresh fruit. Consider how the way you chop the fruit will affect the texture, and which flavours will balance well with the base. Keep it simple with one or two fruits.
Add your granola
Fill the remaining section with a generous amount of roasted almond crunch granola. It needs to be on top of the acai for the best contrast. Under the fruit, it is more likely to go soggy. On top of the fruit, it loses some of that all-important contrast. That is why it is best placed next to the fruit.
Add a drizzle
A considered drizzle can make all the difference. A simple spoonful of honey, or thinned-down nut butter.
Consider extras carefully
This part is really important, and you need to keep that balance in mind. You may want to add visual interest or boost the nutritional value, by adding a final garnish. Choosing an uncomplicated classic granola gives you greater creative control over the decisions you make at this stage.
At this stage, anything you add can contribute nicely with an element of interest, or it could push your carefully considered balance out of alignment. Again, keep it simple. One carefully chosen ingredient will have far more impact than many.
Think about the slightly bitter chocolatey crunch of cacao nibs. Or a light scatter of chia seeds. Something like pepitas would be more noticeable, but perhaps that is exactly the kind of punctuation you want to achieve.
Serve immediately
Finally, that lovely frozen goodness is not going to hang about. So you need work quickly, and get it out to the customer pronto.
How to make acai bowls thicker
To make acai bowls thicker, start by managing the liquid content carefully. The more liquid you add, the thinner the consistency will be, so keep it minimal. Using frozen acai puree instead of powder will immediately give you a thicker base.
A common trick is to blend the acai with just a small splash of liquid, such as almond milk or juice, controlling the amount to achieve the desired thickness. Adding frozen bananas helps create a thicker texture and a creamier mouthfeel. For an even denser consistency, a spoonful of nut butter like almond or peanut butter works wonders.
These ingredients work together to give your acai bowl a spoonable thickness that holds up against your crispy granola for the perfect bite every time.
The final word
As we have seen, carefully thinking about the details of any dish can make all the difference. And if you want your menu items to truly stand out in today’s uber-competitive environment then it is worth taking the extra time and trouble to put a bit of extra thought behind them.
Why not give our roasted almond crunch granola a go, and see if you agree that it is THE acai bowl granola? We also have plenty of other healthy cereal products for your breakfast menu.
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereal Supplier”.
See original article:- Why Roasted Almond Crunch is the Acai Bowl Granola
Our Favourite Low Sugar Granola Yogurt Bowl Ideas
Let’s face it, whoever invented the granola yoghurt bowl is some kind of genius. Yes, it is a tried and tested breakfast option, but when you are craving something sugary the yoghurt bowl really hits the sweet spot. At any time of day. Choosing low sugar granola is a must.
Low Sugar Granola
Granola, with all its moreish crunchy deliciousness, can also be notoriously high in sugar. A fact that more and more health-conscious individuals are catching on to.
Low-sugar granola is still surprisingly hard to find. And when you do find some it either tastes like cardboard or just doesn’t do what granola is supposed to do. Y’know that whole crunchy crispy clusters kinda thing.
On the ingredients lists of most granola brands, you will find sugar somewhere at the top. We’re not going to lie, our Roasted Almond Crunch Granola does contain sugar. It just wouldn’t work without it. But it comes much further down the ingredients list, and with 9.7% carbohydrates in the form of sugar, it strikes the perfect balance between quality and compromise.
And, when you consider that some granola can be as much as 30 to 40% sugar, that’s a huge reduction in sugar content.
The Best Low Sugar Granola for Your Yogurt Bowl
A great yoghurt bowl really needs a classic granola to remain robust against the other ingredients. This is why we created our roasted almond crunch. We reduced the sugar content enough to make it a viably healthier option, whilst still retaining those all-important crunchy clusters that define a great granola. Not only does this ensure a satisfyingly crisp crunch with every bite, but also that it stays that way for longer.
Have you tried the classic crispy clusters of our roasted almond crunch low-sugar granola?
Keep it simple
Our top tip for the best yogurt bowl is to keep it simple. Crunchy low-sugar granola, good quality Greek yogurt, some ripe seasonal fruit and maybe an extra topping. That way you keep it interesting with an endless array of options.
Keep the serving small, and it makes the ideal dessert or evening treat.
Our Favourite Yogurt Bowl Ideas
Classic Berry Bowl
Layer granola with Greek yogurt, fresh blueberries, raspberries, and strawberries. Top it off with a drizzle of honey for a classic combo.
Tropical Treat Bowl
Layer granola with Greek yogurt, and chunks of pineapple, mango, and kiwi. Finish with toasted coconut.
Maple Banana Bowl
Start with a base of Greek yogurt, add sliced bananas, a handful of granola, and a sprinkle of chopped walnuts. Finish with a drizzle of maple syrup.
Apple Pie Bowl
Layer granola with Greek yogurt, stewed apples, and a sprinkle of cinnamon.
Peach Melba Bowl
Layer granola with Greek yogurt, juicy peach slices, and a handful of raspberries. Finish with a sprinkle of vanilla powder.
Lemon Dream Bowl
Mix Greek yogurt with a teaspoon of good lemon curd, and top with granola. It needs nothing more.
Chocolate Pear Delight Bowl
Stir a teaspoon of chocolate hazelnut spread into Greek yogurt, add a layer of granola, and then top with slices of ripe pear. Finish with a sprinkle of cacao nibs and chopped hazelnuts.
Honey Fig Bowl
Layer Greek yogurt with granola and add sliced fresh figs. Drizzle with a touch of honey.
Scented Baklava Bowl
Stir a few drops of rosewater or orange blossom into Greek yoghurt. Top with granola and scatter chopped pistachios. Finish with a touch of honey and a sprinkle of cinnamon.
We hope that these ideas encourage you to experiment with different ideas for yogurt bowls, and maybe try them as a simple dessert to satisfy those sweet tooth cravings.
Explore our range of healthy cereals for breakfast and beyond.
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereal Wholesaler”.
See original article:- Our Favourite Low Sugar Granola Yogurt Bowl Ideas
Healthy Vegan Granola for your Granola Bowl Menu
It’s a headache, isn’t it? The whole menu options thing. Providing food for people is just not as simple as it once was. And it is no secret that many chefs still find providing vegan options challenging. Vegan granola is a great start.
Why Vegan Granola?
The simplest answer to that question is why not? As more and more customers seek out vegan options, it makes sense to provide delicious food that covers all bases.
Plant-based food is becoming more mainstream and the goal now is not just to offer vegan options but to make them so good that they are simply THE option. Your vegan customers will still ask ‘Is it vegan’ but to everyone else, it simply won’t matter.
This blurring of the lines and providing food that everyone can enjoy can be a real plus in business terms. Not only does it make quality (not dietary differences) the overall goal but fewer products mean less waste and increased consistency. It really does benefit your bottom line.
The Granola Bowl
The granola bowl steadily climbed the ranks to become a breakfast favourite, transcending fleeting food trends to cement itself as a beloved staple. Whether your customers prefer to grab and go from the fridge or enjoy a proper sit-down, the granola yogurt combo remains a popular choice whatever time of day.
What Makes a Good Granola Bowl?
Call us biased, but the key to a good granola bowl is obviously good granola. Aim for good quality ingredients all around and you are onto a winner.
Good quality ingredients
It goes without saying that better-quality ingredients add up to a better dish. Choose food that has been grown and produced with integrity and is minimally processed. Better for the planet, better for the palate, and better for the plate.
Choosing a great quality Greek yoghurt, a granola designed for purpose, and fresh seasonal fruit, is the first step towards a yogurt bowl that they keep coming back for.
With its crunchy clusters and classic taste our roasted almond crunch vegan granola is ideal for your yogurt bowls.
Keep it simple
The knock-on effect of choosing quality ingredients is that a little goes a lot further. Simplicity is key when ingredients can shine.
The Vegan Yogurt Bowl
We hate to point out the obvious, but isn’t yogurt generally NOT vegan? So why bother with vegan granola?
You could offer a vegan granola bowl without yogurt, but that would be somewhat missing the point. Close cousins to the granola bowl are the acai bowl and the smoothie bowl, but again slightly missing the point.
There are now many excellent brands of vegan yoghurt on the market, or you could make your own. Unfortunately, yogurt is one area where the vegan variety may not quite match up to the real deal so for the time being you may want to keep stocking your favourite dairy-based Greek yoghurt too.
How to make vegan yoghurt
The primary ingredients you’ll need are non-dairy milk and a yogurt starter culture. Different plant milks give different textures so it may take a bit of trial and error.
Here’s a basic step-by-step guide to get you started:
Choose Your Milk
Start with your preferred non-dairy milk. Make sure it doesn’t contain any additives that might inhibit the fermentation process. Homemade non-dairy milk, and store-bought varieties labelled with minimal ingredients are ideal.
Heat the Milk
Pour the non-dairy milk into a saucepan and heat it over medium heat until it starts to simmer, typically at around 82°C. This step helps to change the protein structure, so it will set as yogurt.
Cool the Milk
After heating, let the milk cool to around 110°F (43°C). You can use a thermometer to ensure the temperature is exactly right for adding the starter culture.
Add the Starter Culture
Once the milk has cooled, stir in the yogurt starter culture. You can buy a vegan yogurt starter culture from health food shops, use a probiotic capsule, or use a couple of tablespoons of pre-made vegan yogurt as a starter.
Incubate the Mixture
Pour the mixture into a container (a metal Gastronorm is ideal )and incubate it at a consistently warm temperature (around 43°C). The top of an industrial fridge should be warm enough, or an oven set to a very low temperature. Or you could use a commercial yogurt-making machine. Let it sit undisturbed for 6-12 hours depending on the desired thickness and tanginess of your yogurt.
Refrigerate
Once the yogurt has set, refrigerate it for at least a couple of hours before eating. This will help it firm up further and improve its flavour. You may want to strain it through a nut bag or a clean tea towel to firm it up even further.
As we have seen, choosing a vegan granola to cover all your breakfast bowl needs is a great step towards incorporating plant-based foods into your standard stock. Not only will everybody love it, but it keeps things simple and helps to prevent unnecessary waste.
Explore our range of other healthy cereals for your breakfast and all-day cafe menu.
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereal Wholesalers”.
See original article:- Choose Vegan Granola for your Granola Bowl Menu
Is There Gluten in Potatoes?
The answer to the question ‘Is there gluten in potatoes’ may be more complex than you think. A potato itself does not contain any gluten. Yet as with many foods (and other products), the problem lies in the processing.
Alongside grains, potatoes have received a bad press, and not just from the anti-carb brigade. But just how warranted is this vilification of such a valuable staple food?
Are Potatoes Gluten-Free?
Potatoes, in their natural, unprocessed form, are entirely gluten-free. Gluten is a protein commonly found in grains such as wheat, barley, and rye, but not in potatoes, which are tubers.
The confusion often arises because although potatoes do not contain gluten, they contain starches that can make them sticky when cooked; a property referred to as glutinous. We see the same confusion arising with rice. You can read more about gluten in rice in our article ‘Is rice gluten-free’. Potatoes are even classified by their starch content, from starchy to waxy.
This makes potatoes a safe and nutritious option for those following a gluten-free diet, including individuals with celiac disease or gluten sensitivity. The versatility of potatoes, from boiling and baking to mashing and frying, allows them to be included in a wide range of dishes without the concern of gluten intake.
Yet, it is not that straightforward. Alongside processing, there is also the nutritional impact of eating potatoes. Which, contrary to popular belief, is not all bad, yet is not without issues. Let’s first stay on topic, looking at gluten in potatoes, and then consider their place in the overall diet.
Potato-Based Products and Gluten
Potatoes are one of the very few vegetables that we never eat raw. But when cooked they are one of the most versatile ingredients around. When we talk about potato products, there are two forms of processing. There is the simple act of cooking and creating dishes (whether by ourselves or others) and then there is the commercial processing of these dishes.
Although some potato dishes constitute a meal in themselves, most often they are something that we serve on the side. Many of these have made their way into the ever-growing lexicon of ultra-processed foods. Potato products are possibly the most popular form of frozen food.
Most potato dishes cooked from scratch are made without gluten, yet their commercially processed counterparts are rarely gluten-free. Let’s consider some popular potato dishes.
Mashed Potatoes
At home, mashed potatoes are made by mashing boiled potatoes and adding butter with maybe milk or cream.
Ready-made mash, or mash in a restaurant, should be made similarly so should not contain gluten. But, always check the label or ask the kitchen.
French Fries and Chips
Homemade chips and french fries are made by frying chips in oil, or now more commonly cooking in an air fryer. However they are made, chips generally contain two ingredients; potato and fat or oil.
Of all the frozen foods we may buy, frozen chips are the most common. But trying to find a gluten-free chip is getting increasingly more difficult. Most products now use wheat flour as a coating to help them stay crisp.
Restaurants are less likely to add gluten to their fries, but it is always worth asking.
Potato Crisps
And let’s not forget crisps. A favourite snack, more often bought than prepared at home, crisps are again the result of frying potatoes in oil. Most ready-salted varieties are gluten-free, but beyond that, you will need to check the label. The flavourings and seasonings may not only contain a whole cocktail of chemicals but may also contain gluten and gluten derivatives.
Baked Potatoes
Baked potatoes are as close to the real thing as you can get. And as such are gluten-free. Even those ridiculously priced and (no more convenient) frozen versions are likely to be gluten-free.
Toppings however may be another story.
Potato Skins
Deep-fried potato skins are just hollowed-out baked potatoes, deep-fried in hot oil. You should always check the label of commercially prepared varieties, and as with baked potatoes be mindful of any toppings.
Hash Browns
Hash browns are another potato dish we rarely prepare from scratch at home. A compressed patty of grated potato, these are usually fried in hot oil, or oven-baked. Most commercial varieties are gluten-free but it pays to check the label.
Roasted Potatoes
Roast potatoes should contain nothing but potato, salt and oil or fat. But even the homemade variety has, in recent years, become less likely to be gluten-free. As a shortcut to a guaranteed crispy crunchy exterior, many roast potato recipes involve tossing the par-boiled potatoes in semolina before roasting them in the oven; a completely unnecessary shortcut.
Frozen ‘roasties’ have followed suit, suffering the same fate as frozen chips. Most will now contain gluten, so you should always check the label.
Potato Wedges
Potato wedges became the home cook’s answer to chips. Before air fryers, and in response to the various dangers of deep frying, we started cutting unpeeled potatoes into wedges, tossing them in a light coat of oil, and baking them in the oven.
Most frozen potato wedges are tossed in a chemical concoction of seasonings that may or may not involve gluten.
Gnocchi
Homemade gnocchi is traditionally made with wheat flour. And most commercially processed, and restaurant made, will follow suit.
There are gluten-free options available, that will be labelled as gluten-free. Gnocchi can also be made successfully at home using gluten-free flour alternatives. You can learn more in our in-depth guide to gluten-free flour.
Potato Salad
Potato salad is another popular potato side dish and, made at home without mayonnaise, has some surprising health credentials in the form of resistant starch. Making potato salad without mayonnaise will reduce the calorie count, but many commercial mayonnaise brands are not gluten-free.
Store-bought potato salad may or may not contain gluten, but is generally packed with other nasties associated with ultra-processed foods.
Top Tips for Choosing Gluten-Free Potato Products
- Always Read Labels: The key to selecting gluten-free potato products is diligently reading labels. Look for any gluten-containing ingredients or allergen warnings.
- Choose Whole, Unprocessed Potatoes: Whenever possible, opt for whole, unprocessed potatoes. These are naturally gluten-free and can be prepared in numerous healthy ways at home.
- Check Seasonings and Coatings: Frozen or pre-packaged potato products often come with seasonings or coatings. Verify these components are gluten-free.
- Be Wary of Cross-Contamination: Even if a potato product is inherently gluten-free, cross-contamination in manufacturing or during preparation can occur. This is especially true in restaurants.
- Inquire About Preparation Methods: When dining out, don’t hesitate to ask how the potato dishes are prepared. Some cooking methods might introduce gluten.
- DIY When Possible: Making potato dishes from scratch allows full control over the ingredients, ensuring they remain gluten-free.
- Use Gluten-Free Substitutes: For potato dishes that usually contain gluten, like gnocchi, look for recipes or products that use gluten-free flour alternatives.
Potatoes as Part of a Healthy Balanced Diet
Finding balance in any diet restricting certain foods or food groups can be notoriously difficult. This is why it is recommended that you only eliminate certain foods if absolutely necessary, or at least with careful consideration of all the angles.
There can be a tendency (especially in a gluten-free diet) to over-rely on the foods you are allowed as a substitute for some of those you are not. But overconsumption of any food group is partly where many of our food-related issues lie. Simply switching from overeating bread to overeating rice or potatoes is not ideal.
Incorporating potatoes into a healthy balanced diet can be done thoughtfully and nutritiously with a few guiding principles.
Opt for Baking, Boiling, or Steaming: Choose healthier cooking methods like baking, boiling, or steaming instead of deep-frying. These methods preserve the nutritional content of potatoes while minimising fat intake.
Mind the Toppings: Be mindful of what you add to your potatoes. Opt for low-fat, healthy toppings like Greek yoghurt, fresh herbs, or steamed vegetables instead of high-calorie, high-fat options like butter, cheese, and sour cream.
Balance Your Plate: Make sure potatoes are part of a balanced meal. Pair them with lean proteins such as chicken, fish, or legumes, and a generous portion of green vegetables for a well-rounded, nutritious meal.
Watch Portion Sizes: Although potatoes are filling, it’s important to keep an eye on portion sizes to maintain a balanced diet. A medium-sized potato (about the size of a computer mouse) is a good reference for one serving.
Incorporate a Variety of Potatoes: Benefit from the different nutrients found in various types of potatoes by including a mix of sweet potatoes, purple potatoes, and white potatoes in your diet.
Understand Glycemic Index (GI): Recognize that different potato varieties and preparation methods affect the glycemic index of the meal. For a lower GI, choose sweet potatoes and consume them with a source of healthy fats or proteins.
Enjoy Potatoes in Moderation: While potatoes are nutritious, they should be consumed in moderation within a diet that includes a variety of fruits, vegetables, whole grains, and proteins to ensure a broad intake of essential nutrients.
So, the good news is that potatoes are gluten-free. The pitfalls to watch out for, are the same ones that could apply to any food. Watch out for gluten in processed foods (if it has a label, then check it) and keep everything in balance.
Why not explore our range of gluten-free products to help you build your gluten-free store cupboard?
This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free Products Wholesalers”.
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Delicious Gluten Free Breakfast Options
As more and more of us are turning away from gluten, we are increasingly on the lookout for gluten-free breakfast options. Other than the more robust, not to mention leisurely, options we often enjoy at the weekend, breakfast is traditionally the time for quick wheat-based carbs.
So what do you eat for breakfast when gluten is off the menu?
What can I eat for breakfast if I am gluten free?
A gluten-free breakfast obviously excludes all of the traditional wheat-based products that we would usually enjoy. Toast, pastries, and many breakfast cereals immediately spring to mind.
The most obvious route is to work from a different set of ingredients. Eggs, certain meats in moderation, fruits, vegetables, and dairy, for example. It is a particularly low-carb way of eating that provides an entirely different type of energy.
You can enjoy foods along the lines of a traditional fry-up, keeping processed meats such as bacon to a minimum and upping the quota of veg such as mushrooms, tomatoes, peppers or spinach. Or you could keep it cool with fruit salad and yoghurt or a simple platter of nuts, fruit and cheese.
And there are always the gluten-free alternatives such as gluten-free granola, or bread and baked goods made with gluten-free flour.
What can I eat for breakfast if I can’t eat eggs or gluten?
Without eggs, or if you are vegetarian/vegan, preparing a gluten-free breakfast is admittedly a little more complicated. Clearly all but the most basic of fry-ups are off the menu, as are many baked goods such as muffins.
The best way to eat well with dietary restrictions is to make the most of the palette of ingredients you are allowed. But there are also tricks and substitutions you can use. They may not yield results that match up to the real thing, but as an occasional option, they may just hit the spot.
Here are 10 ideas to get you started; some with eggs, some without.
1. Overnight Chia Pudding
To make a creamy overnight chia pudding, combine one part chia seeds with four parts of your favourite dairy or plant-based milk, sweeten with a touch of honey or maple syrup, and flavour with vanilla extract or cocoa powder. Refrigerate the mixture overnight and top with fresh berries in the morning for a satisfying start to your day.
2. Quinoa Breakfast Bowl
Quinoa is a versatile gluten-free grain and a superb substitute for oats. Cook quinoa with almond milk and top it with cinnamon, honey, and a splash of your favourite milk to create a nutritious quinoa breakfast bowl. For added interest, throw in some almonds or pecans for crunch and some sliced bananas for sweetness.
3. Avocado Toast with Gluten-Free Bread
Mash a ripe avocado on a slice of gluten-free bread. Add a sprinkle of salt, a dash of lemon juice (or vinegar) and any extra toppings you fancy—perhaps a poached egg, a slice of tomato, or some red pepper flakes for a kick.
4. Greek Yogurt Parfait with Fresh Fruits
Greek yoghurt is not just a fantastic source of protein, but when combined with fresh fruits and a touch of honey or agave syrup, it creates a sweet and tangy parfait. Layer the yoghurt with your favourite gluten-free granola, and add nuts, fresh berries, and perhaps even a few cacao nibs for a balanced morning meal.
5. Omelette with Veggies
For a protein-packed savoury option, whip up an omelette using farm-fresh eggs and vibrant vegetables. Peppers, onions, spinach, and mushrooms cook beautifully inside eggs and provide a filling and nutritious dish. Add a side of sliced oranges or a smoothie for an extra burst of vitamin C.
6. Smoothie Bowl with Gluten-Free Granola
A thick and creamy smoothie bowl is a fantastic way to get your daily dose of fruits and veggies. Blend frozen bananas with spinach, a splash of almond milk, and your favourite protein powder for a boost. Top with gluten-free granola, shredded coconut, and a drizzle of almond butter for a texturally pleasing and satisfying breakfast.
7. Gluten-free Pancakes or Waffles
Who says you can’t indulge on a gluten-free diet? There are plenty of gluten-free pancake and waffle recipes out there that yield fluffy, tasty breakfast treats. The most successful will include eggs, but there are ways of making pancakes egg-free too.
8. Veggie Breakfast Burrito with Corn Tortillas
Stuff a corn tortilla with scrambled eggs, black beans, avocado, salsa, and a sprinkle of queso fresco for a Tex-Mex inspired breakfast that is sure to please. If you don’t eat eggs then you could use leftover cooked rice instead.
9. Breakfast Muffins
Bake a batch of muffins with gluten-free flour for a delightful grab-and-go option. Fluffy and slightly sweet, they pair well with your morning coffee or tea. For a burst of flavour, add blueberries, raspberries, or chocolate chips to the batter before baking.
10. Nut Butter and Banana Sandwich on Rice Cakes
When you’re short on time, a nut butter and banana sandwich on rice cakes is a simple and healthy gluten-free breakfast solution. Spread your favourite nut butter on a couple of rice cakes, top with sliced bananas, and sprinkle with a pinch of sea salt. It’s a crunchy, satisfying, and energy-boosting way to start your day.
The world of gluten-free breakfast options is wide and varied, promising that you never have to miss out on flavour or texture. It just takes a little more planning and a slight shift in mindset. These ten ideas are just the beginning; with a little creativity and exploration, the possibilities are endless.
Starting your day gluten-free doesn’t have to be a daunting task. It opens the door to a wide range of delicious foods that will not only satisfy your hunger but also nourish your body with wholesome ingredients.
Explore our full range of gluten-free products, or read our many articles about gluten-free food.
This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free online Grocer”.
See original article:- Delicious Gluten Free Breakfast Options