Fanci's Guide to Gluten Free Grains

It’s nothing new on social media or even in passing now a days to have some ask you for the best “gluten free” place to eat or recipe or product.  However how many of you actually know what gluten is?

Gluten is a general name for the proteins found in wheat, rye, barley, spelt and triticale which is a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Now there are grains that do not have this protein in it and this is what this blog is mainly about, however I want to clear up few things first. 

Most people tolerate gluten just fine. However, it can cause problems for people with certain health conditions. This includes celiac disease, gluten sensitivity, wheat allergies. Some people just prefer to limit the amount of gluten within their diet altogether, especially wheat because it can be overly processed at times, to keep their bodies healthier. 

Whatever the reason you choose to go gluten free I want to give you the facts on what the label means and the alternative grains to add to your diet that are truly gluten free. 

Just because it says it’s “Gluten Free” does it mean it’s “Gluten Free”? The answer is no. The FDA passed a law for the propose of labeling that the definition for a food to be labeled as “gluten free”, the FDA states that it must contain no more than 20 parts per million (ppm) of gluten. The choice of 20 ppm rather than zero ppm is because current technology cannot reliably measure gluten presence below 20ppm.

Any product that has less than 20 ppm of gluten can carry the following labels: 

·        Gluten-free

·        Free of gluten

·        Without gluten

·        No gluten

An ingredient that has been derived from a gluten-containing grain can be labeled as "gluten-free" if it has been processed to remove gluten and use of that ingredient results in the presence of less than 20 ppm (parts per million) of gluten in the food.

So just because the label says “gluten free” it still may have trace amount in it. Depending on if you have a medical condition that can severally be affected by this you may want to be really aware of what you are eating at all times. 

Now with that being said and cleared up there are plenty of foods and grains that are “gluten free”. Fresh fruits and vegetables are all gluten free along with fresh meats, beans and legumes and there is no real reason for me to go over them in this blog. What I want to go over is grains because that is where gluten tends to cross over in due to wheat, rye, barley etc. but not all grains contain gluten and I want to share with you some gluten free grains. 

I have to say as well that I knew of many of these grains and few I did not, but finding information on them not necessarily on the dietary but the history of these grains were quite interesting to me. It was like going back in time. Some of these grains have been around for thousands of years! 

I am only going to go over the grains and I will look for a web search with a link for healthy recipes to add to the blog. To add the recipes themselves would make this blog way to long. 

 Amaranth

What is it? Amaranth is one of the seeds often included in gluten-free grain lists. It is from Mexico and was a staple of the Aztecs and Mayans. Amaranth is a complete protein and is high in iron, calcium, and fiber. It can be used whole or ground into a flour.

Amaranth is a seed from Mexico that was a staple of the Aztecs and Mayans. It is a complete protein and rich source of vitamins A, C, K , B5, B6 Folate, calcium, magnesium iron and other minerals and fiber. This little seed can be used whole as is or ground into flour and taste slightly sweet and a little nutty, earthy flavor, though its texture varies considerably depending on how you cook it from boiling for a hot morning cereal, grinding it to make a baking flour or popping it and season it like popcorn. The whole seed by itself is good as a granola or in soups.  

https://recipes.sparkpeople.com/recipe-detail.asp?recipe=842374
https://www.pinterest.com/pin/424605071100592360/
https://www.foodandwine.com/recipes/popped-amaranth-parfait

Buckwheat

Buckwheat is another seed that is treated as a grain and not just any seed but a fruit seed which is why it works so well for those who want to stay gluten free. It comes from the fruit rhubarb and sorrel and the benefits are; aids in cardiovascular health, high in magnesium, copper, fiber, phosphorus, high in antioxidants and lowers blood sugar. Buckwheat is available roasted, unroasted, whole grained form or grounded into flour. When toasted buckwheat has more of a nutty or earthy taste, when unroasted, it tastes more subtle.

My personal favorite way of eating buckwheat is as a pancake with some honey on it.  You can often find buckwheat pancake mix in the grocery store. 

https://www.bonappetit.com/recipe/pork-chops-with-carrots-and-toasted-buckwheat
https://cookieandkate.com/2013/buckwheat-pancakes/
https://www.allrecipes.com/recipe/237865/gluten-free-buckwheat-avocado-salad/

 Grits

Grits are corn ground to coarse meal and boiled after sometimes called cornmeal depending on who you are talking too and method used and how finely ground it is. Though I will admit this is not my favorite among the gluten free choices it does have good benefits like giving you a quick energy boost, a good source of b vitamins, is a healthy source of leucine which is essential for you muscles to grow and full of folate.

The texture varies depending on how you are making your grits and if you like firm or soupy. It however taste, even dry sweet and mild which most people love. If you enjoy grits in the morning try adding fruit to your grits for an added health benefit. 

https://www.nestleprofessional.us/recipe/shrimp-and-cheese-grits-gluten-free
https://thethriftycouple.com/grits-breakfast-casserole-with-sausage-egg-and-cheese/

 Millet

Millet may not be the most common type of seed crop that you would be expecting on your table, but this little seed is cultivated throughout the world, both for livestock feed and human consumption. The health benefits alone is a reason to give it a try. This grain contains a great source of vitamin B, calcium, iron, potassium, zinc, magnesium, fiber, and protein. This all helps with your heart health, lowering risk of diabetes and help with kidney, liver and immune health and this is just a few things.

The texture can vary from crunchy to mushy, depending on how cooked and taste a bit nutty by itself. 

https://www.finedininglovers.com/recipes/brunch/millet-bread-recipe/
https://saltedplains.com/millet-tabbouleh-salad-recipe-gluten-free/
https://www.tablespoon.com/recipes/gluten-free-blueberry-breakfast-millet/a8d28a1b-29b7-4f6d-b112-00b4573d5f5d

Oats (make sure they are pure and uncontaminated)

Oats one of the most healthiest grains on the earth and one of my favorites! My favorite form them is steel cut but most like rolled oats, but did you know the true oat from is called oat groats and if cooked like this takes a very long time to cook.  Oats can also been ground down to flour and used for baking.  They are loaded with vitamins and minerals to name a few magnesium, iron, zinc, vitamin B, folate. They are also a good source of fiber and antioxidants. Health benefits include lowering your cholesterol, improve your blood sugar, protect your from heart disease, aid and weight loss, and digestion. 

They taste by themselves nutty and chewy with a slight sweetness to them. However I want to caution be sure and by oats label "gluten free" since  they are often milled in facilities that are milled with wheat. This will  ensure they are not contaminated with any wheat if that is a concern.

https://www.tasteofhome.com/recipes/gluten-free-baked-oatmeal/
http://www.thewholesomefork.com/2015/09/19/banana-oatmeal-protein-pancakes-gluten-free/
https://www.tinynewyorkkitchen.com/recipe-items/gluten-free-oatmeal-cookies/

Quinoa

Quinoa is an ancient South American seed that has been ignored for centuries, but recently been noticed by the rest of world and is often called a "superfood" due to the high nutritional content. One awesome benefit is this little seed is a complete protein and provides all essential amino acids necessary for good health, which is often why it's called a superfood.  This little seed is also high in fiber and loaded with vitamins and minerals such as magnesium, folate, iron, vitamin E, and B6. Health benefits include controlling blood sugar, helps lower blood pressure, and aid in weight loss just to name a few. 

This seed comes various colors and can be consumed as is or milled into a flour and baked or rolled. Quinoa has  a mild flavor and is slightly crunchy when cooked as is. This seed is a great substitute for rice if you want to add more plant based protein to your diet.  

https://avocadopesto.com/vegan-mediterranean-quinoa-gluten-free/?lang=ar
https://onlyglutenfreerecipes.com/recipe-items/gluten-free-cauliflower-quinoa-tidbits/
https://fitlife.tv/youve-got-to-try-this-2-ingredient-gluten-free-bread-recipe-original/

 Rice

Most of us are familiar with rice. Rice is a cereal grain that is grown all over the world and feeds billions of people. The nutrition value of rice can vary depending on the type of rice and how it is processed and cooked. Most people know of white and brown rice but have you heard or tried the more exotic varieties such as black or green bamboo rice? Most varieties of rice contain thiamine, niacin, iron, vitamin D ,calcium and magnesium. Like I said the nutrition value of rice can vary depending on the type of rice you are eating.  

White rice is fairly neutral in flavor with a bit of sweetness and brown it slightly nuttier and chewier, but with so many varieties  of rice and unique  flavor profile its impossible to characterize them all. 

https://recipeland.com/recipe/v/pizza-rice-crust-gluten-free-34596
https://www.bhg.com/recipe/gluten-free-harvest-rice-stuffing/
https://www.bettycrocker.com/recipes/gluten-free-coconut-ginger-rice/5434c26a-c6be-446f-b948-516f32ccb4f1

Sorghum

This is another great grain that has been around for thousand of years. This grain is high in fiber, protein, antioxidants, iron and it great for you heart health.  This powerful grain is very versatile and can be used as a substitute for rice in stir fry, for baking milled into as a whole grain flour, popped like pop corn or even made into syrup or sweetener. It can also be made into a flake and used in granola. So many things you can do with this grain and easy to cook in the oven, stovetop, rice cooker or slow cooker. 

Sorghum flavor is often described as hearty and nut like. When cooked as a grain or pilaf, it chewy texture is similar to that of wheat berries or farro. 

https://thehealthyapple.com/simple-sorghum-bowl-gluten-free-dairy-free-vegan/
http://www.simplysorghum.com/recipe/view/274/mexican-sorghum-breakfast-skillet
https://nutritionstarringyou.com/apple-cinnamon-raisin-sorghum-bake/

 Teff 

Another ancient grain that's been around thousands of years and somehow I have never heard of it until I decided to write this blog. It is actually a species of lovegrass native to Ethiopia. This little bitty grain is power house for your health because it packed with fiber, protein vitamin B6 minerals such as magnesium, iron, potassium, zinc and more. The health benefits are more unique than the other grains because not only helps with digestion, boost immune system and  aids in weight loss, but helps balance hormone levels, helps with circulation. 

Teff can be cooked much like quinoa or made into a porridge though it can get stiff and gelatinous, but can be thinned into a more Cream of Wheat texture if desired. It also can be milled into flour and is often made into injera bread that is made in Ethiopia and Eritrea. The flavor has a nutty flavor which can be enhanced by toasting it in a dry skillet before cooking. 

https://www.kingarthurflour.com/recipes/gluten-free-teff-crpes-recipe
https://www.ethicalandchic.com/teff-porridge/

 Wild Rice

Wild rice is actually not a rice it's a water grass seed which is native in North America and Asia. There are many varies of wild rice that have gotten a lot of attention due to high antioxidant, protein, mineral, vitamin and dietary fiber content. All this helps aid in digestion, keep the heart healthy, boost immune system, improves bone strength, aids in weight loss and helps prevent chronic diseases. 

Wild rice has this rich nutty woodsy flavor and when cooked just right it has a crunchy exterior with moist, fluffy interior.  

https://spoonacular.com/recipes/wild-rice-salad-195287
https://spoonacular.com/recipes/nutty-brown-wild-rice-342512
http://www.robertrose.ca/recipe/gingery-chicken-and-wild-rice-soup-gluten-free

So with all these amazing gluten free grains there is no reason to say you can't have healthy and high protein carbs in your diet unless you are going on a keto diet. I have to say doing some research on gluten free grains I learn of some grains I never heard of and am going to try myself. Some of these recipes I found too sound amazing and I can't wait to try. So if you try them before I do let me know how they are. I don't just pick any recipes by the way. I try to pick ones I know I could cook and are healthy. (I am not a very good cook  =))

I would love to hear from you so please email me or comment below on what you think!