2 gluten-free yummy corn-based dishes

These bread and pasta dishes feature corn, rather than wheat, and make a delicious change from store-bought gluten-free options.

• Corn pasta is a delicious gluten-free alternative to wheat-based pastas. And asparagus contains the antioxidant flavonoid, rutin, which works with vitamin C to maintain blood-vessel health.

Preparation time: 10 minutes
Cooking time: 25 minutes
Serves: 4

• 50 g (1/4 c) walnuts
• 725 g (1 1/2 lb) asparagus, cut into 2.5 cm (1 in) lengths
• 350 g (1 1/2 c) frozen corn kernels
• 15 ml (1 tbsp) olive oil
• 250 g (8 oz) corn pasta
• 50 g (1/4 c) grated Parmesan cheese
• 50 g (2 oz) soft goat cheese, crumbled
• 30 ml (2 tbsp) chopped parsley
• 2 ml (1/2 tsp) salt
• 1 ml (1/4 tsp) pepper

1. Preheat the oven to 180°C (350°F). Toast the walnuts for seven minutes, or until crisp and fragrant. Increase the oven temperature to 230°C (450°F). When the walnuts are cool enough to handle, coarsely chop.
2. In a 33 x 22-centimetre (13 x nine-inch) baking dish, toss the asparagus with the corn and oil. Bake for 10 minutes, or until the asparagus is tender and lightly browned.
3. Meanwhile, in a large pot of boiling water, cook the pasta according to package directions. Drain, reserving 175 millilitres (3/4 cup) of the cooking liquid. Transfer the pasta to a large bowl.
4. To the pasta in the bowl, add the asparagus and corn, the reserved cooking liquid, Parmesan, goat cheese, parsley, salt and pepper; toss well to combine. Serve the pasta sprinkled with the walnuts.

438 Calories / 15 g Fat / 5 g Saturated Fat / 17 g Protein / 66 g Carbohydrate / 9.6 g Fibre / 15 mg Cholesterol / 464 mg Sodium

A treat for anyone with gluten intolerance or wheat allergy, this cornmeal-and-rice dish has a wonderfully creamy centre — much like Southern spoonbread, which is more like corn pudding or soufflé than a bread.

• Corn is rich in lutein and zeaxanthin, carotenoids that may help prevent age-related macular degeneration, one of the leading causes of blindness in older adults.

Preparation time: 10 minutes
Cooking time: 30 minutes
Serves: 4

• 75 g (1/3 c) yellow cornmeal
• 75 g (1/3 c) grated Parmesan cheese
• 15 ml (1 tbsp) packed light brown sugar
• 3 ml (3/4 tsp) baking powder
• 3 ml (3/4 tsp) salt
• 2 ml (1/2 tsp) chili powder
• 175 ml (3/4 c) low-fat (1%) milk
• 150 g (2/3 c) canned creamed corn
• 30 ml (2 tbsp) olive oil
• 1 large egg, separated
• 175 g (3/4 c) cooked rice
• 2 large egg whites

1. Preheat the oven to 190°C (375°F). Lightly grease a 20 x 20-centimetre (eight x eight-inch) metal baking pan.
2. In a large bowl, stir together the cornmeal, Parmesan cheese, brown sugar, baking powder, salt and chili powder.
3. In a separate bowl, stir together the milk, creamed corn, oil and egg yolk. Make a well in the centre of the dry ingredients and stir in the milk mixture. Fold in the cooked rice.
4. In a medium bowl, beat the three egg whites until stiff peaks form. Fold the whites into the batter. Spoon the batter into the prepared pan. Bake for 30 minutes, or until the top is puffed and richly browned, and the bread is set. Serve warm.

271 Calories / 12 g Fat / 3.1 g Saturated Fat / 10 g Protein / 31 g Carbohydrate / 1.3 g Fibre / 60 mg Cholesterol / 844 mg Sodium

With gluten allergies, there's no reason why you shouldn't get to enjoy bread and pasta like non-allergics. And the best part is that you can add anything you like to these dishes.