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Hi Jessica,
I’ve been seeing a lot of unique gluten-free grains at the store lately. I would love to try using them but don’t know anything about them. Please help!
Thanks,
Stephanie
Dear Stephanie,
Yes, there are a lot of great grains available nowadays that are very nutritious and delicious. Let’s discuss some of them:
Quinoa – Quinoa is often considered a grain, while it’s actually the seed of the Goosefoot plant. It is native to South America and was once called "the gold of the Incas" for increasing the stamina of Incan warriors. It is a complete protein containing all nine amino acids. It is easy to prepare and can be used in casseroles, soups, stews, pilafs, stir-fries, or salads. It is a nice alternative to rice.
Millet – Millet is a common ingredient in birdseed, however, it is delicious for people too! Millet is one of the oldest cultivated foods known to humans and is still a major food source in parts of Africa and Asia. Depending on how it’s cooked, it can be fluffy like rice or creamy like mashed potatoes. Millet is a good source of easily digestible protein. It can be cooked and prepared similar to rice.
Amaranth – Amaranth has been cultivated for over 8,000 years and was a staple in the diets of Aztecs, who used it as an integral part of their religious ceremonies. Similar to quinoa, amaranth is not truly a grain – amaranth is an annual herb and is a relative of pigweed. Amaranth has a mild, sweet, nutty, and malt-like flavor, however, some describe it as strong. It can be cooked as a cereal, ground into flour, sprouted, or toasted. When cooked, amaranth has a sticky texture which has a tendency to become gummy if it sits too long.
Sorghum – Sorghum, also known as milo, originated in Africa and is one of the top five cereal grains in the world. In the US, it is predominately used as animal feed. Lately, it has been gaining in popularity as a nutritious gluten-free grain. It is also used to make the natural sweetener,
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sorghum syrup. Sorghum has a fairly mild flavor and can be cooked as cereal, used a substitute for couscous, bulgur and pearled barley, and ground into flour.
Buckwheat – Although the name is misleading, buckwheat is not a cereal grain nor is it related to wheat, instead it is a fruit seed related to rhubarb. Buckwheat is high in protein and is a key ingredient in various foods across the world such as Japanese soba noodles, Russian porridge called kasha and French savory crepes (thin pancakes). Buckwheat has a strong flavor that often is described as earthy or nutty. Some people recommend using it in combination with other ingredients or flours to mellow the flavor.
Teff – Teff is the smallest grain in the world and is believed to have originated in Ethiopia. It is commonly used to make Injera, a spongy flat bread, often served at Ethiopian restaurants. Teff is high in calcium, protein and fiber. It has a mild, nutty, and a slightly molasses-like sweetness. Teff flour can be used to replace some of the existing flour in baked goods or the whole grain can be used to make hot porridge. It is also a good thickener for soups and gravies.
Hopefully this will help encourage you to try experimenting with alternative grains!
Jessica
In her free time, Jessica enjoys researching food and healthy eating. If you have a food-related question that you would like answered in the journal, please email her at Jessica_L_Tucker@yahoo.com
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