Last week I shared a “challenge” from my Spring Clean Your Body Course, so you could get a taste of what’s been going on in Dr. Sally’s Kitchen.
(In case you missed it, we’re taking a few weeks off of wheat/gluten and gliadin, to discover if wheat is playing a role in any nagging symptoms. In case you missed it, check it out: Why Go Gluten Free.)
Now, that you’re aware of the multiple problems with gluten and its evil twin, gliadin, let me introduce you to a few gluten-free grains that are used around the world.
Quinoa, amaranth, buckwheat, millet, rice, oats and corn are the grains that do NOT contain gluten. They’re generally well tolerated by gluten-sensitive individuals. Some I serve with dinner and others I find more palatable as a breakfast “porridge”.
Each of these alternatives “grains” have interesting textures and earthy flavors; they may take a minute to get used to, but it will be worth the experimentation.
Be sure to clean these grains thoroughly by rinsing well in a fine, mesh strainer under running water. Then cook as directed, generally 1 cup grain to 2 cups water. A serving size of these grains is ½ - 1 cup cooked…a little goes a long way.
Quinoa (pronounced “keenwa”) is technically a seed with a nutty taste and a texture that is slightly crunchy yet creamy. It is rich in magnesium and contains all the essential amino acids and is a good protein source for vegans.
Cooked quinoa can “dressed” for a breakfast bowl with toasted cashews, blueberries, honey and ghee. But I prefer it with a savory twist, as in my Quinoa Tabouli Salad.
Download: Quinoa Tabouli Salad Recipe
Brown rice doesn’t need much of an introduction! For breakfast, try cooked brown rice with golden raisins, toasted almonds, a sprinkle of cinnamon or cardamom and a drizzle of maple syrup or honey, with a dab of ghee or coconut butter.
I reserve basmati or jasmine rice (which taste more like popcorn) for dinner. And consider trying berry, purple or black rice for a dose of anthocyanins, the same pigment that makes blueberries, well, blue!
Amaranth is a tiny grass-seed with a rich, nutty flavor. Like quinoa, it is high in essential amino acids and is a good protein source. It is especially rich in lysine and methionine, two amino acids that are usually low in most other grains.
Amaranth doesn’t expand much during cooking and requires a little more cooking water than usual: use 2 ½ times the amount of water to grain and cook over low heat, stirring frequently for 15-20 minutes until soft, like porridge (but watch out, it bubbles like a volcano)! I enjoy amaranth with dried cherries, toasted cashews or almonds, maple syrup and a drizzle of flax, coconut oil or ghee.
Buckwheat is a nutty grass-seed that is gluten-free, though it should be noted that most “buckwheat pancakes”, as well as soba noodles are blended with wheat flour and so contain some gluten. Read labels. Plain buckwheat does NOT contain gluten.
Buckwheat is traditionally prepared as a savory dish called “kasha varnishkas”. This toasted buckwheat dish is made with onions, mushrooms, and egg and is usually tossed with “bow-tie noodles” but that is not an essential ingredient, and a gluten-sensitive person should skip the pasta.
Millet is the grass-seed we’ve seen used as birdseed, but it cooks into a dense breakfast porridge that is rich in protein and high in fiber. Try it with toasted cashews, sliced bananas and blueberries, maple syrup and ghee.
Oats are an American favorite that are naturally free of gluten. But oats are often contaminated with wheat in the fields, in transportation and when stored in silos and processing plants. So if you’re concerned about Celiac disease, use gluten-free oats only.
Be sure to choose steel-cut oats or rolled oats, rather than instant oats, the latter of which is heavily refined and has lost most of its fiber and protein to processing.
Finally, there is corn.
Corn is actually a vegetable that becomes a grain when dried. This poor thing has been genetically modified, heavily sprayed, then refined and processed into corn oil, high fructose corn syrup and feed for animals.
But cultures throughout the world have historically relied on cornmeal for everything from polenta to tamales and tortillas. I enjoy a cup of organic stone-ground polenta a couple of time a month to ground a meal with Latin twist.
I particularly like Bob’s Red Mill Organic line, which is widely available in grocery and health foods stores nationally.