3 gluten free grains to have in your pantry are...

… amaranth, buckwheat and quinoa.

These are some of my favourite grains to eat — for many reasons. But let’s briefly take a look at each of them first.

Amaranth

This is an ancient grain that was commonly eaten by the Aztecs in the Americas. The plant from which the seeds come can be eaten too (we ate it a lot in Fiji, but never realised the nutritional value of the seeds).

The seeds are extremely tiny, but are full of valuable nutrients, such as calcium, iron and the amino acid lysine. Many other cereals are low in lysine but have higher amounts of other amino acids. So when they’re eaten together, the protein profile is comparable to meat.

I’ve used the grain in soups and the flour in pancakes.

Buckwheat

Buckwheat is related to rhubarb and sorrel. It has high amounts of flavonoids, mainly rutin. Flavonoids are phytonutrients that act as antioxidants. Buckwheat is also high in magnesium, which is important for heart health.

I usually use buckwheat flour for baking and noodles made from the flour (Soba) in salads and stir fries. As for the groats, I have used them as a substitute for brown rice when making ‘fried rice’ and in a cauliflower and buckwheat mash.

Quinoa

Quinoa is the grain I have used the most. And I have talked about it here, here and here. It is a South American grain that has a complete protein profile, and is extremely versatile.

So, why you should consider having these grains in your pantry?

If I haven’t sold you on their nutritional value, consider this:

1. They’re not true grains. Technically, they are seeds — although, they are sometimes called pseudo cereals or pseudo grains to emphasise that they’re not related to wheat.  Because, unlike true grains — such as, wheat, barley and rye — pseudo grains do not come from grasses. For this reason, many people are less likely to have intolerances or problems digesting them.
2. Amaranth, buckwheat and quinoa are exceptionally higher in protein than grass cereals, which make them particularly fantastic for vegans and vegetarians, especially quinoa. 
3. They can be used like cereals, including being ground into flour and used in baking. However, because they are gluten-free, when baking with them special attention must be given to ingredients that have a binding action, like eggs. This becomes trickier with gluten-free vegan baking.
4. They are not just for the gluten intolerant. Our bodies are designed to enjoy a variety of foods so we can get a variety of nutrients. Some of the food allergies and intolerances come about because we eat too much of one thing, like wheat, and not enough (or at all) of others.
5. They are easy to cook with, only taking about 15–20 minutes (amaranth may need a little longer, about 30 minutes). And can easily substitute rice or oats (when making a porridge).

Keep an eye out for recipes on The Mindful Foodie in the coming weeks so you can start using these grains if you haven’t already. For example, on Friday, I’m sharing a delicious amaranth and vegetable soup recipe. Subscribe to the blog so you don’t miss out.

To health & happiness,

Lesh x

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