Whether you have celiac disease, gluten intolerance or are simply looking to diversify your diet and experiment with some new ingredients, there is a huge variety of gluten-free grains available for you to try.
Amaranth
Amaranth is a whole grain that is high in a wide variety of nutrients including protein, fiber, iron, selenium, magnesium, manganese, zinc, phosphorus, and copper. It is often used in porridge or other sweet breakfast dishes but can also be used in savory settings and it pairs well with squash, corn, and sesame! Amaranth can be cooked similarly to rice or quinoa or it can be popped like popcorn for a crunchy snack or topping for a dish.
Buckwheat
Buckwheat is whole grain high in fiber, minerals, and antioxidants. It is a great source of nutrients including magnesium, manganese, copper, iron, and phosphorus. Buckwheat is very hardy and pairs well with strong flavors such as walnuts, coffee, honey, and strong spices. It can be processed into groats which are similar to rice, flour, or even noodles!
Brown Rice
Brown Rice is a whole-grain version of rice that is a rich source of antioxidants, manganese, thiamine, pyridoxine, magnesium, phosphorus, and selenium. It is a great ingredient to include in soups, stir fries, stuffed peppers, salads, tacos, or wherever you normally use rice! If you’re craving something sweet, it can also be used in rice porridge for a sweeter treat.
Millet
Millet is a sweeter whole grain that is often described as having a taste similar to corn. It is high in calcium, essential amino acids, phosphorus, magnesium, folate, and iron. It has more calcium than any other whole grain. Millet is most commonly used in flatbreads, fermented beverages, porridges, and bread but can also be used on its own as a side dish or other grain substitute. It can be purchased as pearls, as flour, or even as flakes.
Sorghum
Sorghum is a highly versatile grain that lends itself well to sweet and savory dishes! It is high in thiamin, vitamin B6, fiber, copper, iron, potassium, and zinc along with a wide variety of other micronutrients. Sorghum is often used in soups, sweet baked goods, salads, pilafs, or as a side dish. It can also be processed into syrup and used as a sweetener. Sorghum comes in many different forms and can be found in white, yellow, tan, orange, red, brown, black, or even purple varieties.
Gluten-free grains are a great way to get important nutrients into your diet in an exciting, unique way! Give it a try and you just might be surprised by what you find.