Cooking Gluten Free Grains + Recipes

GREAT GRAINS

Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E, and B-complex vitamins. Because the body absorbs grains slowly, they provide sustained and high-quality energy.

Just because you're gluten free doesn't mean whole grains are off limits.  Nutritionally, you want to try and add a whole grain to every meal to stay fuller longer.  

With grains, as with any food, you’ll want to experiment and find what works for you. 

One cup of dry grains yields 2-4 servings. Here are basic directions:

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DIRECTIONS

1. Measure the grain, check for bugs or unwanted material, and rinse in cold water using a fine mesh strainer.
2. Optional: Soak grains for one to eight hours to soften and increase digestibility. Drain grains and discard the soaking water.
3. Add grains to recommended amount of water and bring to a boil.
4. A pinch of sea salt may be added to grains to help the cooking process, with the exception of kamut, amaranth, and spelt (salt interferes with their cooking time).
5. Reduce heat, cover, and simmer for the suggested amount of time, without stirring during the cooking process.
6. Chew well and enjoy every bite!

Buying grains in bulk is always more cost effective, however some varieties of rice and quinoa can be bought pre-made and flash frozen, which makes cooking so much easier.

I recommend a rice cooker if you plan to use grains in your diet.  Rice can be tricky to make, but with a rice cooker you have perfectly cooked rice every time.

Amaranth

Try Amaranth Breakfast Porridge (serves 4-6):  

Combine 2 cups amaranth and 4 cups water in a pot and bring to a boil.  Turn the heat down to low, cover and let it cook for 20-25 minutes.  Stir in 1/2 teaspoon salt, then mix in chopped walnuts, chopped apple and a teaspoon of stevia or coconut sugar.

Teff

Try GF Teff Brownies:  

1/4 C ground flax seeds mixed with 1/2 C warm water

1 C coconut sugar

1/4 C avocado oil

1 tsp vanilla extract

1/2 tsp salt

1 C brown teff flour

1/2 C unsweetened cocoa powder

1/2 C chopped walnuts

Preheat the oven to 350 and grease a baking dish.  Mix the first 5 ingredients in a bowl then slowly add in the next three.  Mix well then pour into the baking dish and cook for 30 minutes.  Let them cool before cutting and serving.

Quinoa

Try a Vegan Mexican Black Bean Quinoa Casserole:

1 C uncooked quinoa, rinsed and drained

1 packet GF taco seasoning mix

1 14oz can black beans, drained and rinsed

1 14oz can diced tomatoes

1 4oz can chopped green chiles

1 red bell pepper, diced

1/2 onion, diced

1 C vegan shredded cheese

1 C water

Preheat the oven to 375 and grease a baking dish.  Combine all ingredients in a bowl and then pour into baking dish.  Bake for 25 minutes.  Can be stored for up to 3 days in the fridge.

Brown Rice

Make a quick burrito bowl with brown rice:

Combine cooked and shredded organic free range chicken breasts seasoned with taco seasoning with shredded lettuce, fresh pico de gallo, black olives, chopped bell peppers, vegan shredded cheese, sliced avocado and chopped green chiles over 1/2 cup cooked brown rice.

Wild Rice

Try this Vegan Wild Rice Soup (adapted from a recipe from Gimme Some Oven):

6 C vegetable broth

1 C uncooked wild rice

8 ounces sliced baby bella mushrooms

4 cloves garlic, minced

2 carrots, diced

2 ribs celery, sliced thin

1 large sweet potato, peeled and chopped

1 small onion, diced

1 bay leaf

2 TBS Old Bay seasoning

3 TBS plant-based butter

1/4 C gluten free flour

1.5 C unsweetened almond milk

2 handfuls of lacinato kale, ribs removed and chopped

Heat about 1 TBS oil in a pot and add onion and garlic.  Cook for 2-3 minutes, then add stock, mushrooms, wild rice, carrots, celery, sweet potato, bay leaf and Old Bay seasoning.  Stir to combine and let it cook at a simmer for 45-60 minutes.  Meanwhile, in a smaller saucepan, heat the plant based butter until it melts, then stir in GF flour, then whisk in almond milk.  Stir until it thickens, then add it to the soup for the last 10 minutes of cooking, along with the kale.  Serve immediately or store for 2-3 days in the fridge.

Jasmine Rice

Try a quick fried rice with day old jasmine rice:

In a pan, heat 1 TBS olive oil and add in any vegetables you prefer, such as mushrooms, peppers, onions, broccoli, etc.  Add a small amount of water (about 1/4 cup) and cover to steam.  Once steamed, remove any excess water and add in rice.  Stir frequently, adding oil if needed, until rice is cooked again and getting slightly browned and crispy.  The texture will be chewier.  Season with 1 TBS coconut aminos, 1 tsp sesame oil and a sprinkle of sesame or hemp seeds.