Most people who learn that they must follow a gluten free diet often feel that their choices are so limited, there’s “nothing left to eat.”  It’s easy to feel that way, when wheat (and everything with wheat) is suddenly banned from one’s diet.  When I was first diagnosed with celiac disease, I  must admit, I felt that way myself.  There’s no denying that there are certain foods that I really miss, even now!

Fortunately, I have been able to find a number of grain alternatives that I find not only nutritional, but pleasing enough for me incorporate them into my meals often. “Grain alternatives” are used in the place of grain products that we are already very familiar with: wheat, rice, or corn.  Grain alternatives have been used for centuries in many cultures, but it has only been the last few years that they have made an appearance on our market shelves.  Typically one would have to go to a health food market to buy these items, but now I frequently find them in the health food aisle of my local supermarket.

Including one or more of these grain alternatives adds a choice where other restrictions may apply.

Amaranth:  a broad-leafed plant which produces a tiny grain-like tan seed.  It has been used as a staple by many ancient cultures around the world.  Amaranth can be cooked in its whole form, and used as a hot cereal or side dish. To enhance the flavor, amaranth can be “popped” first in the dry heat of a frying pan.  Various products made from amaranth such as cold cereals or snack crackers are available.

Quinoa:  has been used by cultures in South America for hundreds of years, but today many varieties are grown in North America and many people have discovered just how versatile quinoa is. Quinoa seeds have natural covering of saponin,  a bitter substance that protects the seed from insects and birds.  Before preparing quinoa rinse the grain with cold water and drain before cooking.  I really like the versatility of quinoa and have used it in a number of ways:  as a side dish (prepared like rice pilaf), hot cereal, and ground into flour. I mix a small amount of quinoa flour with other gluten free flours when I bake.  It adds protein, minerals, and a fiber to whatever I am making.  Quinoa flour does have a stronger flavor, so when using as a flour, it’s best to use only a small amount.  There is also a tasty quinoa pasta available.

Millet: many types of millet are used for animal or bird seed, however certain varieties are used for human consumption.  Millet is a tiny round seed that is a light yellow color with a sweet, nutty flavor.  Flour made from millet have a neutral flavor, making it a great addition to baked goods.

All three of these grain alternatives are actually seeds and not grains at all.  However, once prepared, their taste and physical properties are very similar to grains.  All three are good sources of fiber and protein, and outshine the nutritional value of grains we usually eat.  The next time you are food shopping consider picking up one of the grain alternatives for something different and healthful!