Last week I discussed grains that contain gluten. Since gluten needs to be avoided for individuals with celiac disease or gluten sensitivity, this post and the following will discuss grains that are gluten free.
Millet is not just one grain, but is a name given to many types of related grains. Millet is very versatile. It can be used in flatbreads, porridges, side dishes, desserts, and even fermented and consumed as an alcoholic beverage. Millet can also be ground into flour or prepared as polenta in place of corn meal. Since it is gluten free it is a great alternative for individuals following a gluten free diet.
Teff is grown in three different colors – red, white, and brown and is considered a type of millet. Teff is largely unknown outside of Ethiopia, India, and Australia. It contains three times the calcium and twice the amount of iron as other grains. It can be used to thicken soups and stews or served as a cereal or grain dish.
Quinoa is considered a complete protein, since it contains all nine essential amino acids. Most quinoa must be rinsed before cooking to remove saponins, a naturally bitter compound that protects the seeds from birds and insects. Quinoa is botanically a relative of swiss chard rather than a “true” grain. It cooks within 10-12 minutes and is light and fluffy. It can also be used in soups, salads, and baked goods.
Amaranth is another “pseudo-grain” that is considered a complete protein. Just like quinoa, amaranth is listed with other grains because of it nutritional profile, not due to its botanical family. It is a good source of iron and magnesium and cooks to a porridge-like consistency. Amaranth has a nutty flavor and a higher protein content (13-14%) compared to other grains.
Buckwheat is not related to the wheat family, but is closest genetically to rhubarb and sorrel. Buckwheat is high in protein and has a good amount of zinc, copper, and manganese. Buckwheat has a high level of protein and an amino acid score of 100, but it is important to point out that there is some evidence suggesting that the protein digestibility in humans is low. This makes it a less than ideal source of protein for growing children, but it is perfectly fine for adults.