Grains are a great source of vitamins, protein and healthy carbohydrates that we need to sustain energy. Some people shy away from grains because they fear gluten sensitivity. Truth is, for most people, gluten is not an issue. It is an problem for the one percent of Americans who suffer from celiac disease or approximately six percent of the American population who have gluten sensitivity.

If you are sensitive to gluten you want to avoid wheat, barley and rye. Here are a few gluten free grains to try: amaranth, buckwheat, corn, millet, oats, quinoa, sorghum, teff, and rice

Below are a few tips on how to spice up your grains:
For brown rice – long grain brown basmati is good, healthy and fairly quick to cook.
• Instead of using water, use a vegetable broth or stock. Either low sodium or regular.
• Add any or all of the following dried spices to the pot (a few shakes are fine): Paprika, garlic, minced onion, red pepper flake, cayenne, turmeric or chili powder.
• For more depth of flavor consider a squeeze of lemon or lime and a dash of tamari sauce.
• You don’t need to add any oil or fats – it doesn’t do much for the dish except to add completely unnecessary fat and calories.
• To make a simple Mexican inspired rice add a few tablespoons (per cup of rice) of your favorite red or green salsa

Source: http://www.pcrm.org/health/diets/ffl/newsletter/question-of-the-month-may-2013