Everyone can benefit from eating a wide range of gluten-free whole grains. Gluten-free cooking and baking goes beyond just replacing the few popular gluten grains wheat, barley, triticale, and rye in favorite recipes. It is a celebration of the earth’s bounty.
There are more whole grains that do not have gluten. This means more choices, more whole grains and whole grain flours to mix and match with local, seasonal produce for an endless variety of daily meals. Doing so isn’t as hard as it seems if you follow some basic tips:
Create Gluten-Free Makeovers.
You can make pasta dishes, pastries—just about everything that can be made with gluten—into delicious, nutritious, gorgeous dishes with a wide gluten-free whole grains and flours.
Go Beyond Toast.
Start your day with nutritional powerhouses: gluten-free grains such as millet, rolled oats, teff, quinoa, and amaranth make tasty porridges cooked in water or coconut milk with a variety spices like ginger and cinnamon, and dried fruits. Top with your favorite yogurt, milk, fruit, or maple syrup for a great breakfast.
Pancakes and waffles are delicious and super nutritious made with one or a combination of gluten-free flours: teff, sorghum, quinoa, brown rice, corn, buckwheat, maca, and coconut flour.
It is easy to make grain loaves, polenta, and croquettes with corn grits, millet, and teff. Once cooked and cooled, you can cut them like a brownie. Slice and serve or refry; the possibilities are endless.
Cook Like An Artist.
You can make beautiful dishes mixing and matching grains with nuts, seeds, and colorful vegetables. Decorate finished dishes with edible flowers, springs of herbs, and sauces.
It is rare for whole grains to be complete proteins; however quinoa, amaranth, buckwheat and oats are complete proteins making them ideal for main course entrees, and side dishes.
Employ a Variety of Textures.
You can create dishes with many different textures: running the gamut from dense, smooth dishes like polenta to chewy wild rice to crispy granola. In the realm of desserts alone, grains and their flours can be used to create textures ranging from creamy rice pudding, to dense and chewy hazelnut brownies, to crispy cookies made with teff flour.
Create Great Pastries Everyone will Love.
Bake delicious cookies, piecrusts, fruit crisps, muffins, and brownies with a great variety of gluten-free flours: teff, oat, brown rice, quinoa, coconut, ground nut and seed flours (hazelnut, almond, and flax seeds, etc).
Photo: Tracey Eller
Roll Some Sushi.
Vegetarian sushi, also known as nori rice rolls, are delicious and easy to prepare with a wide variety of rice: Bhutanese Red Rice, Forbidden Rice, brown rice, Jade Pearl Rice, sweet brown rice, among others. Mix and match fresh and sautéed seasonal vegetables (cucumbers, carrots, beets, salad greens, etc) with avocado, pickles, sprouts, seasoned tofu and ginger tempeh, and more.
Stake Out a Variety of Shapes.
Gluten-free pasta comes in many shapes and sizes and made from a variety of grains: rice, quinoa, corn, amaranth, and buckwheat. All are great topped with savory sauces: tomato, peanut, pesto, mushroom, among others.
Expand your Repertoire.
Say yes to abundance of choices: enhance your nutrition by including high fiber, whole grains in your diet. You can make pilafs, soups, stews, porridge, and marinated salads and more with gluten-free grains.
Enjoy Being Environmentally Friendly.
Going gluten-free can help you decrease your carbon footprint. Huge monocultures of wheat and other common grains have damaging impacts on the earth, especially when grown commercially using petroleum-based fertilizers, herbicides, and pesticides.
Because many varieties of gluten-free grains are more closely related to their wild cousins than the hybrids we’ve come to rely on, they can often be grown more easily, using less intensive methods. Some gluten-free grains are drought resistant, requiring less land and less water to produce high yields. Others grow in harsh conditions, arid uplands to moist tropical settings.
As a bonus, many of them offer superior nutrition and higher-quality protein than wheat and other common grains. That means more net nutrition from the same amount of land. And best of all, this approach to easing our impact on the planet offers a delicious culinary adventure.
Worldwide, gluten-Free whole grains truly are the foundation of a healthful diet—healthful not just for us humans, but also for our planet.
You’ve probably heard about the devastation of rainforests to create grazing land, water pollution from feedlots, and the problems with methane from cattle. And chances are, at some point you’ve read or heard that eating lower on the food chain is more sustainable, so I’ll just offer the reminder that it’s far more efficient to eat grain than to feed it to animals and then use those animals for food. As food resources grow scarce for an ever-increasing human population, it becomes more important to eat less meat, or avoid it altogether.
All of that said, I do believe that there’s a place for organic eggs and dairy products, especially when the animals that produce them are allowed to range freely and fed a diet that’s more natural for them (for dairy cows, that means grass-fed).
Leslie Cerier, “The Organic Gourmet,” is a national authority on gluten-free cooking and baking specializing in local, seasonal, whole foods and organic cuisine with 20 + years experience: Chef, Educator, and Author of 5 cookbooks including Gluten-Free Recipes for the Conscious Cook (2010), and Going Wild in the Kitchen (2005). Leslie teaches exciting “hands-on” vegetarian cooking classes in some of the most prestigious centers of holistic evolution and organic lifestyle. She will be co-teaching a special workshop with 10.5 CEC; Thriving Gluten-Free July 6-8 2012 with Celiac Expert and Dietician Melinda Dennis at the Omega Institute in Rhinebeck, NY. Check out more at http://lesliecerier.com/blog/class-schedule/.
Here is just one of the yummy dishes that I am going to be teaching you how to cook. After feasting, can’t you just feel yourself relaxing in the hot tubs overlooking the Pacific Ocean. I can and I will see you there March 18-25
Whole grains are one of nature’s gifts that have nurtured people all over the world for centuries. These powerhouses—loaded with vitamins, minerals, fiber, and antioxidants—offer energy, great taste, and worlds of healthy eating pleasure.
Kasha, amaranth, teff, bulgar, cous cous, quinoa, corn grits and rolled oats cook quickly: 5-15 minutes. Besides the standard boil and simmer, you can toast, marinate, bake, sprout, sauté, and even presoak grains to produce different textures and flavors. Kasha, quinoa, oats, and amaranth are complete proteins and gluten-free. Other gluten-free grains are corn, millet, wild rice, sorghum, teff, and numerous varieties of rice.
A fabulous variety of whole grains provide culinary excitement without hours of labor. You can cook grains alone and together with other grains, in infinite combination with spices, vegetables, nuts, and seeds. Once you know the proportion of liquid to grains you can make up your own combination. Sometimes it may require a little math because some grains require more cooking liquid than others. Don’t let the math stop you. Go a little wild and improvise. Add cooked grains to a salad, stir fry, soup, or garnish with fresh herbs or toasted seeds.
Organic and Gluten-Free Feta Cheese and Quinoa Salad
Some Grains need to be rinsed. Place a measured amount in a pot, or large bowl. Cover grains with three to four inches of water. Swirl grains with a chopstick or wooden spoon. Pour off any floating debris, grain hulls, twigs, etc. Repeat until the water is clear. Some grains such as barley, oats, and millet are dustier than others and require a longer rinsing period. Spelt, and kamut are fairly clean and rinse quickly. Don’t bother rinsing teff. It is too tiny, and has already been cleaned before packaging. I also never rinse kasha (buckwheat groats) or flaked or cracked grains like rolled oats, spelt flakes, kamut flakes, corn grits, bulgar wheat, or cous cous. Do rinse red, tan and black varieties of quinoa unless the package says pre-rinsed.
Special Ways of Cooking Grains
1- Dry roast rinsed grains before cooking them
* Alone or with:
* Spices
* Vegetables and Spices
* Nuts and/or Seeds
To make them fluffy, light, individual, dry and nutty flavored.
2- Sauté rinsed, uncooked grains
* Alone or with:
* Vegetables
* Spices and Herbs
To make them moist, tender, individual, rich and flavorful.
Use sesame, extra virgin olive, extra virgin coconut oils, butter and ghee
3- Soak rinsed grains in their cooking liquid overnight or 6-8 hours before cooking them. This makes them easier to digest and softer.
Want to be deeply nourished? Eat whole grains! Loaded with B vitamins, vitamin E, magnesium, iron, fiber, and valuable antioxidants not found in fruits and vegetables, whole grains give you tasty protection against cancer, stroke, heart disease, diabetes, and obesity. In fact, I actually lost weight without trying by eating lots of gluten-free grains and gluten-free pastries.
Whole grains are important to everyone’s diet-and Leslie can show you how to mix and match whole grains with local, seasonal and organic produce for infinite easy to prepare gourmet meals.
Cook like an artist. Think about color, texture and shape. Heighten your creativity while engaging your senses.
Corn Grits with Sauteed Onion, Kale and Cheddar from Gluten-Free Recipes for the Conscious Cook by Leslie Cerier, and Photograph by Leslie Cerier
Here is the interview I did with Eileen Williams December 3rd, 2010: WE discuss how to cook like an artist, what to make for great holiday brunches, holiday meals, what is gluten; what grains have gluten and which grains are gluten-free; which gluten-free whole grains are complete proteins, gluten-free gourmet vegan recipes and vegetarian recipes for the holidays, quick and easy vegan recipes and vegetarian holiday recipes, and more. Gluten-Free Recipes for the Conscious Cook, Leslie Cerier’s new cookbook has it all:
“Leslie Cerier, author and food industry consultant, also pointed out these ancient grains are also generally organic and GMO-free.”
Read all about ancient grains:
ANCIENT GRAINS
Full Circle
What’s old is new again as artisan bakers and consumers of gluten-free and wellness foods find modern uses for nutrient-packed ancient grains.
BY JENNIFER BARNETT FOX
As consumers grow more versed in the language of whole grains, ancient grains are shaping up as the newest grain frontier. Ancient grains are finding new roles among consumers looking to add variety to their whole-grain consumption or supplement nutrition in gluten-free foods.
But what’s an ancient grain? While no offi cial categorization exists, ancient grains generally include amaranth, teff, quinoa, millet, buckwheat, Kamut and sorghum — all part of the whole-grain family.
Cynthia Harriman of the Whole Grains Council (WGC) joked that ancient grains are, “all the grains that have been so unpopular that no one has bred any new versions over the eons.” In a more serious manner, Ms. Harriman, director of food and nutrition strategies for WGC said ancient grains could be defined as, “all grains that are so marginal they’re not included in the US Department of Agriculture consumption statistics, which would mean anything other than wheat, rye, corn, oats and barley.” WGC’s Web site highlights a new whole grain each month.
For the past two decades, celiac home bakers and gluten-free cookbook authors have used the glutenfree ancient grains to add nutrition and texture to their foods. More recently, restaurateurs and adventurous foodies have embraced ancient grains as replacements for traditional rice and pasta side dishes. But familiarity with the unique attributes of ancient grains has been tenuous and interest in the grains lukewarm. That humdrum opinion is waning with predictions that ancient grains could be the “next big thing.” FIT THE PROFILE. Whole grain, ethnically exotic and nutrient-rich, ancient grains hit all the current food trends, and mainstream consumers are taking notice. Ms. Harriman remarked that the fact consumers are asking for quinoa and other ancient grains by name shows they’re on the consumer radar.
WGC member ConAgra Mills is working to revitalize ancient grains for mainstream manufacturers and artisan consumers with its Ancient Grain flour blends. The company offers amaranth, millet, quinoa, sorghum and teff in gluten-free single-grain flours, standardized or customized multigrain blends or coarse grain and seed inclusions. The company also offers Eagle Mills gluten-free allpurpose multigrain flour.
“Ancient grains aren’t as well known as other whole grains, so many bakers don’t know how to use them. But the knowledge base surrounding these innovative grains is growing,” said Mike Veil, vice-president of marketing, ConAgra Mills, Omaha, NE. “We’re also working to change the perception of ancient grains so that they’re not simply viewed as grains, but flours and, furthermore, blends that can work in any operation or application, particularly mainstream applications.”
Yet the perception of whole grains still remains a challenge, especially among young consumers, according to Project Educate, Act, Thrive at the University of Minnesota, Minneapolis. The research group’s data found that palatability barriers continue to hold consumption of whole grains down, with children eating around 0.6 to 0.7 servings per day, much less than the recommended three servings.
ARTISAN ENHANCED. If bakers like Michel Suas have anything to say about the matter, ancient grains will have a much larger audience in the next evolution of artisan breads. Like many bakers, Mr. Suas, president and founder of San Francisco Baking Institute (SFBI), South San Francisco, CA, previously categorized ancient grains as bad tasting and difficult to work with. On second look, he discovered ancient grains can be used and enjoyed without limitation. “I think ancient grains are coming back to the marketplace because we have more knowledge about the grains,” Mr. Suas said. “Now we are able to produce more consistency, and bakers are seeing the value of the flavor and texture provided by ancient grains.”
This year, SBFI again offered classes on ancient grains for use in both artisan and gluten-free baking. Mr. Suas admitted most of SFBI students arrive with the assumption these grains will only produce bread lacking in flavor and texture. “Forget everything you’ve learned about ancient grains or anything you’ve tasted before,” he continued. “You’ve got to relearn what you know about these grains and reinvent yourself as a baker in order to produce new products.”
STORIED GRAINS. Manufacturers such as Bob’s Red Mill have built their success on a backbone of hearty, wholegrain organic products. The grain purveyor focuses on hard-core enthusiasts, providing grains in whole, flour or blended forms, as well as developing recipes that help consumers get the most from the whole grain’s flavor and nutrition. The company’s heirloom (ancient) grain offerings include quinoa, teff, Kamut grains and amaranth flour.
In addition to the heirloom grains’ hearty nutritional profiles, the company also promotes their storied history. “The culinary crowds are already savvy about grains, and they want new grains, textures and flavors,” said Matt Cox, marketing manager, Bob’s Red Mill. “The heirloom grains have a great narrative that can be traced back to a region, and I think consumers of these grains enjoy a more enlightened, meaningful eating experience because it contains a back-story and narrative.”
Mr. Cox recounted a story about how amaranth, a Mesoamerican grain used ritually by the Aztecs, was banned by the invading Spanish. Viewed as pauper’s food, consumption declined and many South Americans suffered nutritionally. As the US market for amaranth emerged, the stigma attached to the grain was shed and nutrition increased among South Americans who began to eat amaranth again.
NEEDED NUTRITION. Beyond a great story, ancient/heirloom grains have long provided a reliable nutrition option for celiacs and consumers of gluten-free foods. “The beauty of the ancient grains is that you receive all the benefits of whole grains — the germ, bran and endosperm,” said Carol Fenster, who develops gluten-free mixes for Bob’s Red Mill. “All the nutrients are still there, and they are going to digest more slowly as a complex carbohydrate.”
An Italian study in Minerva Med cited the palatability and health benefits from fermenting ancient grains into sourdough-like bread. Researchers found this processing method results in the creation of gamma-aminobutyric acid (GABA),•a substance that, according to the National Institutes of Health, can be important in brain health, especially in guarding against seizures. Leslie Cerier, author and food industry consultant, also pointed out these ancient grains are also generally organic and GMO-free.
Ms. Fenster, a life-long celiac, has relied on the use of sorghum as the main protein flour in recipes. The sorghum flour replaces white rice flour. Once grown primarily as animal feed, food-grade or sweet sorghum is now also bred for use as both a grain and flour. The white sorghum eliminates the bitter tannins of the animal-grade red sorghum. Because of the stronger flavors associated with ancient grains, Ms. Fenster recommended that these flours are always blended with starchier flours to provide lift, aeration and a more mild flavor.
Montina, created from a wild Native American rice grass, is another go-to flour for many gluten-free bakers. The high-protein, high-calcium flour is available flaked and gives foods the appearance of a product made with whole wheat. Mesquite flour is another ancient grain option, although its use is less prevalent. The mesquite pod has strong, cocoa-like properties that make it a good match for spiced products but not for bread.
According to Beth Hillson, president, American Celiac Disease Alliance, the nutritional qualities of ancient grains are especially important for gluten-free consumers who already may be nutrient deficient. “All of the ancient grains have a lot of protein and fiber and are nutritionally balanced,” said Ms. Hillson, editor of Living Without magazine. “Traditionally many flours such as the white rice flour used in the production of gluten-free products have only had carbohydrates. Because the gluten is missing, these ancient grains add back needed protein.” These nutritional qualities become all the more important with a growing prevalence of obesity among gluten-free consumers, according to Ms. Fenster.
This year, Kamut International, a producer of Khorasan wheat, a form of Triticum turanicum, will publish research reporting individuals with wheat-sensitivities can tolerate the Kamut brand of grain. The research funded by the Great Falls, MT, company outlines the differences between ancient and modern wheat at a biochemical and nutritional level. The company is also working with SFBI to develop a line of bread mixes made with the grain.
“We try to keep the old grains message new by reporting the results of research, making more people aware of it and by providing additional ways to use the products,” said Bob Quinn, founder, Kamut International.
INCREASING VISIBILITY. As with any unknown, it pays to do your research. Ancient grain applications will continue to grow, but education about the product, processing differences and their nutritional attributes remains an important consideration. “Take all your knowledge of processing, fermentation and technology and apply it to these ancient grains,” Mr. Suas said. “By understanding the grains and their characteristics, we can create something that’s a pleasure to eat.” •
Oats, amaranth, buckwheat, and quinoa are complete proteins, and gluten-free. You can make a delicious, quick morning porridge with rolled oats, amaranth, dates and mulberries… delish! Add a dollap of coconut butter and sheep yogurt to bring it to the next level of bliss.
Interest in gluten-free eating has been steadily growing. While some suffer from Celiac disease, other gluten-free eaters choose to refrain from eating gluten simply because doing so makes them feel healthier and more vibrant. GLUTEN-FREE RECIPES FOR THE CONSCIOUS COOK is designed for anyone interested in enjoying delicious, well-prepared, and healthful vegetarian meals — not just for those who don’t eat gluten or meat. Even recipes like Banana Pancakes with Cinnamon and Hazelnut Brownies with Chocolate Chips focus on whole grains and proteins, featuring beans, soy products, pasture-fed dairy, nuts and seeds. Throughout the cookbook, Leslie Cerier emphasizes the importance of using organic and seasonal ingredients in cooking, encourages the reader to adapt recipes containing gluten for the gluten-free diet, and offers tips for the reader to develop new gluten-free creations of their own.
About the Author Leslie Cerier is a gourmet caterer specializing in whole foods and organic cuisine. Her robust New England based business includes custom culinary work for private clients as well as private and group cooking instruction and coaching. Leslie Cerier is a pioneer and national authority on wheat-free baking, the entire spectrum of whole grains, and cooking with wild foods. Her specialty in grains has led to her being much sought after by health professionals and private clients to help them translate challenging dietary allergy issues into culinary success and meal satisfaction. Her previous books include Going Wild in the Kitchen (Square One Publishers, 2005), The Quick and Easy Organic Gourmet (Barrytown Ltd, 1996), co-author of Sea Vegetable Celebration (The Book Publishing Company, 2001) and editor of Taste Life! Organic Recipes (Square One Publishers, 2002). Find out more about Leslie Cerier on her website www.lesliecerier.com.
