Top 19 Gluten Free Alternative Grains and Pseudo-cereals.

Amaranth

Pseudo-cereal native to South America
Higher in protein, fiber and iron than most grains
Provides structure and binding capability
Pleasant, peppery flavor
Best used in combination with other gluten-free flours

Arrowroot

Used as thickener and in baking similarly to cornstarch

Bean/Legume

Legume flours include fava beans, garbanzo beans, soybeans
Good source of protein and fiber
Best used in combination with other gluten-free flours to balance taste and texture

Bean flours complement sorghum flour

Buckwheat

Nutritious grain rich in B-vitamins, magnesium, dietary fiber and antioxidants
Strong, somewhat bitter flavor

Best used in pancakes or yeast breads in combination with neutral gluten-free flours

Chia (Salba)

Like flax, ground chia seeds can add nutritional value to baked goods
Neutral in flavor

Corn flour

Used in breads, waffles, and tortillas

Corn meal

Used in spoon breads and baking powder-leavened breads

Corn starch

Works well in combination with tapioca starch

Flax

Ground flax seeds increase nutritional value
High in soluble fiber which allows gel formation; retains moisture and gives spongy texture to baked goods
Nutty, bold flavor

Adds color to baked goods

Millet

Powdery consistency, color similar to cornmeal
Delicate, sweet flavor
Suitable for use in flatbreads and muffins

Montina

(Indian rice grass)
Milled from a grass native to Montana

High in fiber and protein

Nut

Nut flours include almond, pecan, walnut, hazelnut, filbert, and chestnut
Contribute flavor and nutrition to baked products
Best used in combination with other gluten-free flours to balance taste and texture

Quinoa

Pseudocereal native to South America
Good source of protein, folate, copper and iron
Mild, slightly nutty flavor

Suitable for cookies, cakes and breads

Potato flour

Neutral flavor
Blends well with stronger flavored flours

Potato starch

Provides a light consistency to baked products
Helps retain moisture, combines well with eggs

Bland flavor, low in fiber and nutrients

Rice, Rice bran

Comes in brown, white and sweet varieties
Best used when combined with other gluten-free flours and binders or gums
Neutral flavor

Sweet rice flour is used in pie crusts and as a thickener

Sorghum (milo)

Tropical cereal grass native to Africa
Sweet, nutty flavor

Best when used with other neutral gluten-free flours and gums

Teff

Small cereal grain native to Africa
Taste similar to hazelnuts
Very high in nutrients

Ability to gel makes it a good thickener

Tapioca

Starchy, sweet flavor
Adds chewy texture to breads

Used in blends to improve color and crispiness of crusts

Gluten Free Recipe Ideas: Butternut Buckwheat Breakfast #glutenfree

   Makes 4-6 servings

• 1/2 cup walnuts
• 1 medium butternut squash, cut into 1 1/2” chunks
• 1 cup buckwheat groats, soaked in water for 15 minutes, then let stand at roomtemperature for 8-10 hours
• 1 banana or 1 apple, chopped into 1” pieces
• 1/2 cup raisins
• 1 tsp. vanilla powder or vanilla flavoring
• 1 tsp. cinnamon
• 1/2 tsp. nutmeg
• 1/8 tsp. Celtic sea salt

Pulse chop walnuts in food processor with S-blade until coarsely chopped. Transfer to a large mixing bowl. Place sweet potato in food processor with S-blade and run processor until finely chopped. Transfer to the bowl with the walnuts. Combine remaining ingredients in food processor with the S-blade and run processor until well combined. Fold the buckwheat mixture into the walnuts and squash and enjoy by itself or with a nut milk or coconut milk.

Gluten-Free Baking

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What is Gluten?

Gluten is most often associated with wheat and wheat flour but can also found

in barley, rye, and triticale – a wheat hybrid. Gluten proteins in wheat flours make dough

elastic and stretchy, and trap gas within baked goods, providing a light, airy structure. Spelt

is closely related to wheat and is not suitable for use in gluten-free products. Additionally,

gluten can be found in products made with these grains like salad dressing, sauces and

even toothpaste.

The Food and Drug Administration (FDA) requires all foods containing major allergens to be labeled. They also are working to establish gluten-free labeling standards for foods that contain no gluten or gluten at such a low level they have not been shown to produce a reaction. The proposed limit

for gluten-free designation is 20 partsper million.

The best advice is to read the label carefully and contact the manufacturer if you are unsure about the gluten status of a foodproduct. Keep in mind, however, that other gluten-containing grains, like barley and rye,are not required to be labeled, so “wheat-free” is not the same as “gluten-free.”

Baking without Gluten

Baking without gluten (as found primarily in wheat flour) can be challenging because gluten contributes important properties to various types of baked products like cookies, cakes, pastries and breads. Gluten development is not as important for cookies as it is for cakes, so gluten-free flours can be substituted with similar results. Cakes and other types of batter-based products, like pancakes, need gluten for its gas-retaining ability that produces a light and airy interior structure and a tender crumb

Replacement Products

A wide variety of gluten-free flours, starches and baking aids can be used in combination to produce high-quality baked goods and pasta. Recipes calling for 2 cups of flour or less are more easily adapted, especially those that use cake flour because they contain lower levels of gluten. Many of the alternative grains and pseudo-cereals commonly found in the marketplace are listed in Table 1. Pseudo-cereals are “false cereals” that are not derived from grasses (as are true cereals), but come from other plants that have seeds that can be used in the same manner as cereal-based grains. Table 1 summarizes the profile and qualities of these grains and pseudo-cereals. White rice flour and starches usually can be stored in the pantry but because of higher fat and protein content, purchase whole grain flours and meals in smaller quantities and store in the refrigerator or freezer. Because of the relatively short shelf-life, you may want to take a small taste of the flour before blending to determine if a rancid taste has developed. Several of these flours, such as almond, can be made at home with a coffee grinder. The most common binder in gluten-free baking are eggs. Eggs can replace many of the functions that gluten provides, such as binding, enhancing texture and helping set the structure of the final product.

High Altitude Gluten-free Baking 

 Baking at high altitude (greater than 3000 feet above sea level) can be challenging when using traditional wheat flour recipes. Liquids evaporate faster and gases in cakes and breads expand quicker, requiring adjustments to ensure a good final product. When wheat flour is replaced with gluten free flour(s) these same challenges remain, although there are no set guidelines on how to successfully compensate for the altitude change. The home cook is advised to experiment with recipes, first making any necessary adjustments for the altitude change and then altering the recipe further as needed to adjust for the properties of the gluten-free flours.

Flour Blends

Baking books and online resources frequently offer gluten-free flour blend formulations for use in making cookies, cakes, quick breads and yeast breads. The formula might include three or four different types of flours and starches and make 2 to 12 cups of blended flour. Flours with stronger flavors typically make up no more than 25 percent to 30 percent of the total blend and are balanced by neutral flours and starches. Stronger tasting flours (such as bean flours) generally are used in small quantities in recipes that feature delicate flavors. A higher percentage of these flours can be used in baked goods that include nuts, chocolate, or a high level of spice. Flour blends for quick breads often contain 1/2 teaspoon xanthan gum per cup of flour while yeast breads contain 3/4 teaspoon per cup of flour blend.

Gums and Binders

The most common binder in gluten-free baking are eggs. Eggs can replace many of the functions that gluten provides, such as binding, enhancing texture and helping set the structure of the final product. Besides eggs, which are protein-based, two starch-based products often used to bind and thicken gluten-free baked products are guar gum and xanthan gum. These products are largely interchangeable and are used in small amounts (1/2 to 1 teaspoon per cup of flour) to add volume and texture to baked goods. Both are also commonly carried in large grocery chains, either in the baking aisle or natural foods section of the store.

Click here to download gluten free recipe book