Gluten Free Grains

Eating gluten free can be simple and delicious.  There are many gluten free grains that are easy to prepare that can become a healthy part of a gluten free diet.  Here are some gluten free grains and some ways to prepare them.  Enjoy!

 

Brown Rice:

Brown rice is similar to white rice, but has been processed less and retains many nutrients missing in white rice.  It is excellent as a side dish, a base for soups, or sir fry.

Cooking instructions:  Bring 2 1/2 cups of liquid to a boil and add 1 cup of brown rice.  Cover and reduce heat to simmer until tender, about 45 minutes.

 

Wild Rice:

Wild rice has a nutty flavor and remains slightly chewy after cooking.  It is commonly found mixed with brown rice as a wild rice blend, and is great as a side dish.  It can also be used in the same ways as brown rice.

Cooking instructions:  Bring 3 cups of liquid to a boil and add 1 cup of wild rice.  Cover and reduce heat to simmer just until kernels puff open, about 40 to 45 minutes.  Drain off any excess liquid.

 

Quinoa:

Quinoa is actually a seed, and a complete protein.  It can be eaten as a side dish, added to salads, or as a gluten free substitute for bulgur wheat in tabbouleh recipes.  Cooking it in broth adds even more flavor.

Cooking instructions:  Rinse quinoa before cooking to remove the bitter tasting outer layer.  Bring 2 cups of liquid to a boil and add 1 cup of quinoa.  Cover and reduce heat to simmer for 15 to 20 minutes.

 

Teff:

Teff is moist with a sweet yet slightly bitter flavor.  The ivory variety is milder than the brown.  Teff can be used in pilafs, porridge, or stuffing.

Cooking instructions:  Bring 3 cups of liquid to a boil and add 1 cup of  teff.  Cover and reduce heat to simmer until all the liquid has been absorbed, about 20 minutes.

 

Millet:

Millet has a flavor similar to corn and can be used in any dish that calls for rice or quinoa.

Cooking instructions:  Bring 2 1/2 cups of liquid to a boil and add 1 cup of millet.  Cover and reduce heat to simmer for 18 minutes, then let stand for 10 minutes.  This will produce separate, fluffy grains.  Adding more liquid and stirring frequently will produce a creamy dish.

 

Amaranth:

Amaranth can be eaten as either a sweet or savory dish.  It has a slightly peppery flavor, and it is a complete protein.

Cooking instructions:  Bring 2 cups of liquid to a boil and add 1 cup of amaranth.  Cover and reduce heat to simmer for 15 to 20 minutes.

 

Buckwheat:

Buckwheat is a gluten free seed, despite its name.  Buckwheat groats can be made into a hot cereal or added to soups.

Cooking instructions:  Bring 2 cups of liquid to a boil and add 1 cup of buckwheat.  Cover and reduce heat to simmer until tender, about 20 minutes.

 

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