Gluten Free Grain Alternatives

Bored with beans? Run down on rice? Petered-out with potatoes? Perhaps it is time to give other gluten free grains a try. And when I say grains, I really mean pseudocereals. This whole family of foods provides lots of great alternatives that you can incorporate into your gluten free diet. Pseudocereals belong to a different plant species than what we consider traditional cereal grains. However, these interlopers are often lumped in with grains because they look very similar nutritionally speaking, and they are often prepared and eaten like things from the grain family. So, in fairness to grains everywhere, it is time to "out" three delicious, gluten free grain-like imposters.

Buckwheat
Despite having wheat in the name, buckwheat has nothing to do with the wheat family of grains. Instead, it is a fruit seed related to rhubarb and is a great addition to your gluten free diet. Buckwheat groats are hearty, rich and nutty. When they are roasted, they are sometimes know as kasha. (Be forewarned, many products out there have adopted "kasha" as their name and are not necessarily gluten free. Read labels carefully). Because of its earthy deliciousness, buckwheat combines beautifully with things like caramelized onions, roasted beets, etc. And although buckwheat groats can be used in a variety of ways, I think it really shines as a breakfast porridge, especially when you add toasted walnuts, maple syrup and cranberries. Yum!

Now, I have to be honest, cooking buckwheat can be tricky. Don't be surpised if the first time you cook them, the groats swell to comedic proportion, lose all their integrity and become and oatmeal-like mass. Of course, this is just fine if you are making the breakfast porridge. However, if you want to use buckwheat more like a pilaf, then make sure you take the time to coat them with a little oil and toast them in a dry pan first.

Quinoa
Pronouched, keen-wha, it is affectionately referred to as the "mother of all grains." As you now know, quinoa is a psuedocereal and not a grain at all. In fact, it is most closley related to spinach. In the last few years, quinoa has become a household name and pantry staple. In fact, 2013 was named the year of quinoa. And why shouldn't it be popular? Quinoa is versatile, tasty and easy to prepare. Oh yeah, it is also damn nutritous (quinoa is a complete plant-based protein meaning it contains all the essential amino acids).

It is hard to screw up cooking quinoa. Whether you cook it like rice or pasta, there is a wide range of success. The only special handling instructions with quinoa is making sure you give it a good rinse before cooking. This smart little seed has built in its own pest resistance with a substance called saponin. When not rinsed first, it is the saponin that can cause a bitter flavor in the final dish. I personally like quinoa with bright, zesty and herbal flavors and it is my go-to for a tabbulhi like salad.

Amaranth
For a long time, I only knew amaranth as a beautiful flowering plant in my garden. However, the amaranth family includes a large variety of plants from leaf vegetables to pseudocereals to my beloved garden periannual. For the purposes of this post, we are concerned with the edible little seeds that you can now find in most any grocery. Since amaranth is just now gaining in popularity, let me extoll its virtues for a brief moment. Amaranth is high in protein, rich in fatty acids, contains vitamins E, A & C, iron, fiber, potassium, phosphorus, and has more than three times the average amount of calcium.  Whew!

There are two main ways I cook amaranth. First, the fun way - pop it! Pour a few tablespoons of amaranth into a hot pan and watch them jump. The little grains puff slightly and become a great addition to salads, baked goods, etc. Second, I cook my amaranth like pasta - in plenty of boiling water. It is important to note that it will always retain a somewhat toothsome texture that pops pleasantly between your teeth. Once you have cooked amaranth, you can add it to soups, stuff vegetables, or make a tasty side dish. I encourage to give this little seed a try.