4 Healthy Gluten-Free Grains You Should Know
Buckwheat
Despite its name, buckwheat has no relation to wheat and does not contain gluten. Known as kasha in some Eastern European cultures, buckwheat is a source of complete protein, meaning that it has all the essential amino acids, a very rare characteristic for a plant food. Buckwheat is also rich in fibre, magnesium and manganese. Additionally, it is a source of some B-vitamins and minerals such as phosphorus, potassium, iron and zinc. Buckwheat contains the antioxidants quercetin (also found in apples) and rutin.
Try it: Kasha is prepared and eaten similarly to porridge. Buckwheat can also be milled into flour, imparting a rich, nutty flavour to baked goods. Buckwheat crepes are popular in the Brittany region of France, where they are often stuffed with savoury fillings like ham and cheese. Japanese soba noodles are also traditionally made with buckwheat flour, but these days, many brands combine some wheat flour, so be sure to read the ingredients!
Millet
Millet is not just for the birds! This mild yet subtly sweet grain is a great source of fibre – a cup of cooked millet has 5 g of fibre, almost twice as much as a cup of brown rice. In addition, it is rich in folate, niacin, magnesium, potassium, phosphorus, and zinc.
Try it: The Chinese prepare millet as a smooth porridge that can be eaten savoury (with shredded pork or mushrooms) or sweet (with dates, sweet potato, adzuki beans and/or lotus seed). Puffed millet can be eaten as a crunchy, cold cereal. Cooked millet has a similar texture to bulgur or couscous, making it great in grain salads, soups, or as a starchy side instead of rice. Millet flour is often used in gluten-free baking, lending a crumbly texture to breads and cookies.
Quinoa
Quinoa has probably gotten the most attention since the gluten-free boom, no less because it is an excellent source of complete protein. Though eaten as a grain, quinoa is botanically a seed, which partially explains its high protein content. It boasts a much higher mineral content – particularly iron, phosphorus and potassium – than the other grains featured here. While the most common variety is yellow quinoa, red and black quinoa are also available.
Try it: Quinoa is cooked similarly to rice (place quinoa in a pot with twice as much water, bring it to a boil then lower heat and simmer until water is absorbed; the quinoa will become translucent, with little curlicues inside), and some people have been pleasantly surprised that it cooks up perfectly in their rice cooker. Serve as a side, or in stews, salads and soups. Quinoa 365 (2010, Whitecap Books) written by Canadians Patricia Green and Carolyn Hemming, teaches you how to cook almost anything with quinoa, from salads and pilafs to chocolate cake!
Wild Rice
Wild rice is actually not related to rice, but is in fact a type of grass. It is native to the prairies, flourishing in Saskatchewan, Manitoba and some parts of Alberta. Like the other grains here, it is a good source of fibre, phosphorus and potassium. It is particularly rich in zinc, which helps boost our immune systems and support different enzymes throughout our bodies.
Try it: Uncooked wild rice is long and black, but when cooked, it turns brown and opens up to reveal its starchy insides. It is often used in turkey stuffing, but makes a delicious and nutty side on its own. Many companies offer wild rice as part of a blend, combining fluffier white and brown rices with the grassy wild rice, but it’s probably better to buy and cook your rices separately as wild rice takes longer to cook.
