Great Gluten Free Grains By Vicki Kobliner MS RD, CD-N


Regardless of your dietary choices, these terrific grains can add variety, great taste and super nutrition to your menu.


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Protein, Fiber, Vitamins, Minerals, and Flavor


They all are richer in protein than


typical grains, and usually contain more fiber, vitamins and minerals as well. In addition, they provide pleas- ing and interesting flavor to a meal. Many can be boiled in stock or water like rice, and as flakes they make a great cereal. They all are gluten free, but even gluten lovers can enjoy the unique flavors and nutritional benefits.


While the flour made from these grains is not a one-to-one replacement for wheat flour in baking, a combination of gluten free grains can step in remarkably well. If you haven’t sampled any or all of the options below, consider adding one to this week’s menu.


Oats Oats are probably the most widely known of the gluten free


grains; who hasn’t eaten cooked oatmeal on a cold winter morning, or enjoyed a sweet oatmeal-raisin cookie? You’ve probably heard that oats can lower cholesterol, but what is less widely known is that oats can promote weight loss, alleviate constipation, provide immune-boosting antioxidants, and protect against cancer, heart disease, diabetes and asthma. Oats are naturally gluten-free but can often be contaminated by proximity to other gluten-containing grains in processing. It is important to purchase only certified gluten-free grains if this is an issue. In addition to cereals and cookies, oats make a great filler for meatballs, burgers and loafs, and form a crunchy coating on chicken or veggies.


Amaranth


Amaranth is native to Peru and has long been consumed in Mex- ico as well. It was an important Aztec food crop, which even was used in religious rituals. While amaranth is not actually a grain, it is part of a family of pseudo-cereals which have a nutritional profile similar to other cereal grains. It is, in fact, superior in nutrient quality to many of the common grains we eat. Amaranth is higher in protein, and is considered a complete protein, since it contains an amino acid called lysine, which is missing in many typical grains such as wheat and barley. Amaranth also contains a compound which may fight cancer, and can lower cholesterol. It has a nutty flavor, and can


32 Natural Nutmeg December 2012


igh-carb or lower-carb? Gluten-free or gluten-loving? Vegetarian or carnivore?


be cooked into a porridge, popped like corn (although the kernels are tiny!) or made into a sweet cake called Alegria, similar to a healthier version of a puffed rice treat.


Quinoa (keen-waa)


Quinoa is considered a nearly perfect food, supplying the best bal- ance of nutrients of not only grains, but almost any animal or plant food. Another pseudo-cereal like amaranth, quinoa is actually from the grass fam- ily, and more closely related to beets and spinach. It contains complete protein, fiber and potassium, and is one of the few grains that has more protein than carbohydrate—a boon for


carb-watchers. Quinoa can be eaten hot or cold, cooked like rice, toasted, made into porridge, used in energy bars, and is available as pasta. It is important to rinse before preparation, as the grains are covered in a bitter coating which is a great natural pesticide but not too pleasant tasting. Choose from traditional, red or black varieties to add visual interest to a meal.


Buckwheat


Buckwheat is a deceptive plant; it is not related to wheat and is in fact gluten-free, and it is not a grain, but another pseudo-cereal. It is rich in zinc, copper, potassium and manganese, as well as multiple types of healthful fiber. Buckwheat has been a staple in the diet of many cultures and comes in many forms (think Japanese Soba noodles, Russian blinis, Jewish kasha). It substitutes well for couscous in tabboule, and makes a tasty pancake. The grains tend to stick together when cooking, so coating them with a touch of oil can enhance the final texture.


Millet


Millet is popular throughout the world, but less well-known in the U.S. It offers protein, fiber and magnesium, and may help protect against gallstones. Millet has a corn-like flavor, and while it can simply be boiled, it’s best when toasted first to bring out the flavor. It makes a great hot cereal, can be used to replace some wheat flour, and when prepared with extra liquid becomes creamy and smooth. Sorghum is an ancient grain that, unlike most, can be eaten


without removing the hull, which contains many of the important nutrients. It is high in antioxidants, and contains policosanols, which have cholesterol-reducing properties. Sorghum is commonly used as animal feed but is gaining popularity as people food as well. It is best when toasted first, and can be popped or used as flour. It also makes a tasty hot cereal.


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