Three Great Gluten Free Grains You Probably Aren’t Eating But Should Be
Most of us eat the same grains over and over again (think brown rice, quinoa and whole wheat, repeat…). While these grains are healthy choices, the best way to maximize your nutrition is to vary the types of whole grains you choose as each one offers different vitamins, minerals and antioxidants. Here are three great grains you may not be eating but should really consider trying:
Amaranth
Amaranth is not actually a grain, it’s a seed that is loaded with nutrition. One cup of cooked amaranth gives you 20 percent of your day’s protein requirement and contains lysine and methionine, two essential amino acids that are not frequently found in grains. It is high in vitamins and minerals including calcium, magnesium, iron, potassium, phosphorus, and vitamins A, C and E. Amaranth has three times more fiber than wheat and more calcium than milk. When cooked, it’s texture is slightly gummy so it makes a great breakfast cereal and works well as a binder for burgers and croquettes.
Buckwheat
Buckwheat isn’t related to wheat at all, in fact, it isn’t even a true grain. It is actually a fruit seed and is related to rhubarb. Buckwheat is rich in protein and minerals like iron, zinc, riboflavin, magnesium and powerful antioxidants. One of those antioxidants is selenium, a mineral that helps with reduce oxidative damage to your cells and buckwheat has more than three times the selenium of whole wheat. Buckwheat is also a good source of the bioflavonoid rutin, which supports blood vessels and helps circulation. The seeds are sold raw or roasted, as Kasha, and as noodles (soba) which are a staple in the diet of Japan. Raw buckwheat has a nutty flavor and is wonderful in pilafs or used as breakfast cereal.
Teff
Teff is a grain native to Ethiopia and the main ingredient in Injera, or Ethiopian flatbread. This grain is a nutritional superstar, so much so that some credit teff for the endurance of Ethiopian long distance runners. One serving has the 100% of the recommended daily intake of iron and also has a very high calcium content and high levels of phosphorous, copper, aluminum, and thiamin. Another bonus is that a 3/4-cup serving of teff has 6 g of fiber. When cooked, teff is gummy and holds together well, so it works well in recipes as a binder or in recipes like the following, a version of polenta:
Teff Polenta Topped with Summer Vegetable Ragout
Serves 4-6
1 cup teff
3 cups water
salt to taste
Bring the water to a boil. Add teff and salt. Turn down to a simmer and cover. Cook, stirring occasionally, until the teff is no longer crunchy and mixture reaches the consistency of a thick porridge, about 10-15 minutes. Lightly grease or line a 9 x 9 inch baking pan with parchment. Spread the teff out in the pan and let it cool for at least 30 minutes or until it sets. Once it’s set, cut into wedges, and brush each side with olive oil. Bake at 375F for 5-7 minutes per side, or you can pan fry or grill if desired.
Summer Vegetable Ragout
You can make the ragout a day in advance and gently reheat it before serving.
2 Tablespoons olive oil
1 leek, washed and sliced
5 cloves garlic, minced
2 yellow squash, diced
1 zucchini, diced
1 red bell pepper, diced
1 pint grape or cherry tomatoes, halved
1 cup pitted Kalamata olives, sliced
3/4 cup dry white wine (or veg stock)
2 Tablespoons fresh rosemary, chopped (easy with kitchen scissors)
1/4 cup chopped fresh parsley leaves
1 15-oz can cannellini beans, drained
Salt and freshly ground black pepper, to taste
Heat the olive oil in a large skillet over medium-high heat, add the leek and garlic, and sauté for about 3 minutes. Add the yellow squash, zucchini and red pepper and sauté stirring often, for 5 minutes. Add the remaining ingredients, cover and simmer the vegetables over low heat, stirring occasionally, for about 5 minutes, or until vegetables are clear. Remove the skillet from the heat and season to taste with salt and pepper if needed. Serve over teff wedges.
Enjoy! ~Chef Jenny
Chef Jenny Brewer MS, CNS