Having to eliminate gluten, which is
found in wheat, barley, and rye, from the diet is definitely challenging – but
the good news is that there are many gluten-free whole grains available. Here
are five gluten-free grains you can start using today and some simple tips on
what they taste like, how to cook them, how to use them in the kitchen, and
their nutritional benefits.
1. Whole Grain Amaranth
- What it tastes like:
Robust, nutty flavor
- How to cook it: Bring
1 cup of amaranth and 2 cups of liquid
(water, broth, or fruit juice) to a
boil. Cover and simmer for about
20-25 minutes, or until all liquid is
absorbed. It makes about 2 cups.
- How to use it: Serve as a side dish to replace potatoes or rice.
It can also be mixed with beans for a
main dish or used to thicken
soups or stews.
-
Nutritional Benefit: High in protein, fiber, iron, and magnesium
2. Buckwheat (Roasted
groats aka kasha)
- What
it tastes like: Buckwheat is triangular in shape and has a
black shell. The
outer shell is removed and the kernel inside is
known as a groat.
Buckwheat comes in two forms, roasted groats
also known as “kasha”
and unroasted groats. Roasting gives the
buckwheat it’s distinctive, nutty flavor.
- How
to cook it: Bring 1 cup of groats and 2 cups of liquid (water,
broth, or fruit juice) to a boil. Cover and
simmer for about 10-12 minutes,
or until all liquid is absorbed. It makes
about 2 cups.
- How
to use it: It can be steamed, boiled, or baked and served “as is”
with seasoning; added
to soups and stews for thickening and flavor; or
used as a stuffing.
-
Nutritional Benefit: High in protein, magnesium, zinc, fiber, and iron
3. Quinoa Seed
(“Keen-wah”)
- What
is tastes like: Quinoa seeds are naturally covered with saponin,
an extremely bitter resin-like substance which
protects it from birds and
insects. To be
edible, the saponin reside must be rinsed off thoroughly.
- How
to cook it: Rinse the quinoa in cold water and drain. In a saucepan,
bring 1 cup of
quinoa and 2 cups of liquid to a boil, preferably low sodium
broth. Cover and let simmer for about 15
minutes until all the liquid is absorbed.
It makes about 3
cups.
- How
to use it: Quinoa can be used as a side dish instead of potatoes or
rice,
or in
salads, pilafs, stuffing, or casseroles. Try adding it to pancakes or waffles.
It also serves
well as a thickener for soups, chili, and stews.
-
Nutritional Benefit: Higher in high-quality protein than any other grain
or cereal, iron,
magnesium, phosphorus, and zinc
4. Whole-Grain Sorghum
- What
is tastes like: It tastes like a very mild, sweet corn.
- How
to cook it: Soak the grain overnight in water. Drain and combine
1 cup sorghum with about 2.5-3 cups of water
in a saucepan with cover.
Bring to a boil, reduce heat and simmer,
covered, for about 30-45 minutes.
Drain any excess water.
- How
to use it: Combine sorghum with herbs and spices and use as a
side dish like a
pilaf, casserole dish, stuffing, salad, as well as a thickener
for soups, stews, and chili.
-
Nutritional Benefit: High in phosphorus and potassium
5. Whole-Grain Teff
- What
is tastes like: Teff is the smallest of all grains in the world (about
100-150
teff grains equal the size of 1 wheat
kernel). Teff has a unique nutty, mild
molasses-like flavor.
- How
to cook it: In a saucepan with lid, bring 2 cups of water to a boil
and then add ½ cup of
teff grain. Cover and simmer for 15-20 minutes, or until
water is absorbed,
stirring occasionally.
- How
to use it: Try adding ½-1 tablespoon of teff grain to a serving of a
gluten-free hot
cereal while cooking. Use it as a side dish instead of potato
or rice, or use it as a thickener in soups,
stews and gravies.
-
Nutritional Benefit: High in fiber, protein, calcium, iron, magnesium, thiamin,
and zinc.
