Grains Video!

Gluten Free Grains

Written by – Naturopathic Doctor: Joel Villeneuve, ND

WHAT IS SO GREAT ABOUT GLUTEN FREE GRAINS?

For many people who are celiac eating gluten free is a must, for others it is just increasing the variety of nutritious foods you eat!

What about gluten, what is it? Gluten is a protein in grains such as wheat, spelt, rye, barley, & oatmeal. It gives breads elasticity.

Gluten free grains include: Amaranth,  Teff,  Quinoa,  Corn,  Rice , Millet &  Buckwheat.

Did you know that if you are low in iron you can increase your use of gluten free grains like armaranth, teff and quinoa? Low in calcium increase these same grains…… To learn more add one new grain a week and before you know it , you’ll be getting the most from your foods and that translates to more energy!

WHAT IS A GRAIN AND WHAT IS A WHOLE GRAIN VS A REFINED GRAIN?

Grains are the seed portion of certain plants. The seed or kernel is made up of three parts:

1. Bran
2. Endosperm
3. Germ

When a grain contains all three parts it is referred to as whole grain. Examples include rolled oats and brown rice. Refined grains are whole grains that have been processed to have the germ and the bran removed. Examples include: white rice, white flour, grits and cream of wheat. The result is a loss of fibre, vitamins & minerals. Some refined grains are enriched to add back some of the lost minerals and vitamins.

WHAT FORMS DO GRAINS EXISIT IN ?

• Whole grain – Cooked and can be used as a side dish to make pilaffs & salads
• Flakes- Can be used as hot cereals, to make crackers, pancakes, added to muffins
• Flour- Used to make foods
• Foods- Breads, Crackers, Pastas, Cereals

THE GRAINS

HEALTH BENEFITS

Are you low in iron? Try eating some ancient grains ! Amaranth (17.4mg/cup), Quinoa ( 10mg/cup) and Teff ( 15mg / cup)

Do you have cold sores? Try eating Amaranth, Quinoa, Teff which are all high in lysine which helps to reduce cold sores.

Need more calcium for your bones? Try eating more Amaranth ( 200mg/cup) & Teff ( 327mg/cup)

Need more protein in your diet? Try Quinoa ( complete protein providing all 9 amino acids) or Wild Rice ( twice the protein of brown rice)

Do you have an injury or pain? Try more Amaranth, Quinoa, Teff  which are high in lysine which aides collagen repair.

Do you need to eat gluten free? Try Amaranth, Buckwheat, Corn, Millet ,Quinoa, Rice, Wild Rice or Teff

Having difficulties remembering things? Try more corn as it is rich in niacin which has been linked to increasing memory.

Concerned about blood sugar levels ( diabetes or hypoglycaemia) , cardiovascular health or digestion consider adding more of these healthy grains to your nutritional plan. For an individual approach consult your Naturopathic Doctor.

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The Grains

WHAT FORMS DO GRAINS EXISIT IN ?

• Whole grain – Cooked and can be used as a side dish to make pilaffs & salads
• Flakes- Can be used as hot cereals, to make crackers, pancakes, added to muffins
• Flour- Used to make foods
• Foods- Breads, Crackers, Pastas, Cereals

Gen-Ji-Mai Rice ( Nutri-Whole Grain Brown Rice) - Tastes & looks similar to white rice yet has 64% more fiber, 286% more potassium, 582% more magnesium, 161% more Vit B6, 1021 more Vitamin E, 400% more antioxidants ( Gluten Free) 1 cup = 6 gm of fiber.

This rice can be purchased at T and T stores, 2KG is about $7.59.

RECIPES TO TRY

Always double check your ingredients if they come in a can or are using a pre-made food item as gluten maybe hiding .

Quinoa or Amaranth Tabouli

Ingredients:

• 1 cup quinoa or amaranth
1 cup parsley, chopped
1/2 cup scallions, chopped
2 tbsp fresh mint
1/2 cup lemon juice
1/4 cup olive oil
2 garlic cloves, pressed
1/4 cup olives, sliced
lettuce leaves, whole

Directions:

1. Simmer quinoa or amaranth in an equal volume of water for 12-15 minutes. Allow to cool.
2. Place all ingredients except lettuce and olives in a mixing bowl and toss together lightly. Chill for an hour or more to allow flavours to blend.
3. Wash and dry lettuce leaves and use them to line a salad bowl. Add tabouli and garnish with olives.
Serves 4.

Buckwheat Curried Salad

Ingredients:

• 3 1/2 cups cooked, chilled (or for me warm)Buckwheat Groats Organic
1 tsp. Curry Powder
1/2 tsp. Turmeric (Ground)
1/2 tsp. Ginger Root (Ground)
1/4 Cup Vegetable Oil (suggestion:I use equal parts of Organic Pumpkin & Klamata Olive Oil)or add your estimated amount of Ghee.
1/4 Cup fresh Lemon Juice
1-2 Tbsp. Onion, finely minced
1/2 Cup Green Pepper chopped
1/2 Cup Almonds (Sliced)Sprouted preferred
1/4 Cup fresh Parsley, chopped
1/4 Cup Raisins (Unsulfured) *I don’t add these but I do add dried unsweetened cranberries once in awhile.
Add julienned radishes and celery for some crunchiness.

Directions:

1. Combine all ingredients:stir gently to mix.
2. Either serve or chill several hour to allow flavors to blend.

Makes 4-6 servings.

Corn Blackbean Salsa

Ingredients:

• 2 10- ounce bags frozen corn, thawed
• 2 14-16 ounce cans whole black beans, drained and rinsed
• 1 medium red onion, chopped finely
• 1 cup green bell pepper, diced
• 1/2 cup red bell pepper, diced
• 1/2 cup sour cream
• 2 Tablespoons red wine vinegar
• 1/2 cup mayonnaise
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• salt and pepper to taste
• Corn chips

Directions:

1. In a large bowl combine, corn, red onion, parsley and black beans.
2. In a small bowl, whisk together the sour cream, vinegar, mayonnaise, cumin and chili powder until well combined.
3. Toss dressing with corn and balck bean mixture.
4. Salt and pepper to taste.
5. Serve with corn chips.
6. Recipe may be made ahead of time

Asian Millet Salad

Ingredients:

• 2 c Cooked millet
• 6 tb Mirin or dry sherry
• 1 10-oz package of tofu,
• Diced
• 3 tb Soy sauce
• 3/4 c Chopped snow peas
• 1 1/2 tb Rice or cider vinegar
• 3/4 c Frozen peas, thawed
• 1 Clove garlic, minced
• 1 8-oz can sliced water
• Chestnuts
• 1 ts Sugar (or other sweetener)
• 1/2 c Chopped scallion

Directions:1. In a large bowl, combine the millet, tofu, snow peas, peas, water chestnuts, and scallion.
2. In a small bowl, stir together the mirin, soy sauce, venegar, garlic, and sugar.
3. Pour over the salad and toss to combine.

Oat Energy Bars

Ingredients:

• 2/3 cup gluten free oat or other flour
• 1 cup quinoa flakes
• ¼ cup finely chopped almonds
• 1/8 cup maple syrup or honey
• 2 eggs
• ¾ cup flaked coconut
• ¾ cup chopped dried apricots
• ½ cup brown sugar
• 1 tsp orange juice
• 1 tsp grated orange rind

Directions:

1. Preheat oven to 350°F (180°C).
2. Prepare the base by mixing together gluten free oat flour or other gluten free flour , quinoa flakes, almonds and brown sugar. Cut in butter until mixture resembles coarse crumbs.
3. Press the mixture evenly over the bottom of a greased 8? x 8? (2 L) square cake pan. Bake for 15 – 20 minutes or until golden.
4. Prepare the topping by beating the eggs in a small bowl. Stir in coconut, apricots, sugar, orange juice and orange rind.
5. Spread over the baked base and bake 25 – 35 minutes more, until golden. Allow to cool in pan and cut into bars.

YIELD: 24 bars.

Quinoa Salad

Ingredients:

• 4 cups vegetable broth
• 1 1/2 cups raw whole grain quinoa
• 1 cucumber, sliced
• 1 red or yellow bell pepper, diced
• 1/2 cup lightly steamed broccoli florets
• 2 tomatoes, chopped
• 1/4 cup olive oil
• 1/3 cup lemon juice
• 2 cloves garlic, minced
• dash salt and pepper, to taste (sea salt tastes best)Directions:1. Cook quinoa in vegetable broth until it fluffs up, about 15 minutes, stirring occasionally.
2. While quinoa is cooking, whisk together lemon juice, olive oil, garlic cloves and salt and pepper.
3. When quinoa is finished cooking, allow to cool slightly then, toss with vegetables and lemon juice mix, stirring to combine well. Add more salt and pepper to taste, and chill before serving.
Makes 6 servings of quinoa salad.

Rice Curry Salad

Ingredients:

• 2 cups cooked long grain rice
• 1 cup frozen green peas, thawed
• 1/4 cup chopped green pepper
• 1/4 cup chopped celery
• 1 tablespoon finely chopped green onion
• 1 tablespoon finely chopped radish
• 1 clove garlic, minced
• 1 tablespoon honey
• 1 tablespoon vegetable oil
• 1/2 teaspoon curry powder
• 1/4 teaspoon ground nutmeg
• salt and pepper, to taste

Directions:

1. Combine first seven ingredients in a large bowl; toss well.
2. In a small bowl, whisk together remaining ingredients; pour over rice mixture, tossing gently to combine well.
3. Cover and chill thoroughly before serving.
Rice salad serves 4 to 6.

Millet Crackers

Ingredients:

• 2 cups millet flour
2 cups quinoa other flour
1/2 tsp. salt
1/4 tsp. baking soda
1/2 cup vegetable oil
1 cup (or more) water
1 tbsp. caraway seeds

Directions:

1. Mix together.
2. Roll out thinly on floured surface.
3. Cut into desired shapes.
4. Bake on cookie sheets at 275 F for about 30 minutes.

Teff Pancakes

Ingredients:

1 cup cooked Teff
1/4 tsp. Sea salt
1 cup multigrain pancake mix or whole grain flour
1 cup water or enough to make pancake batter
1 tbsp. Oil (optional)

Directions:

1. Mix all ingredients; cook on a hot oiled griddle.
2. For variations try adding nuts, berries, or apples to the batter.

Peanut Butter Bars with Rolled Triticale

Ingredients :

• 1/2 cup Vegetable Shortening, softened
• 1/2 cup Sugar
• 1/2 cup Brown Sugar, firmly packed
• 1/3 cup Creamy Style Peanut Butter
• 1/2 tsp Vanilla
• 1 Egg
• 1/4 cup Milk
• 1 cup Quinoa flour

• 1 cup Millet flakes

• 1/2 tsp Baking Soda
• 1/2 tsp Sea Salt

Directions :

Preheat oven to 350°. Grease a 9? x 9? square cake pan, set aside.

Cream shortening with sugars until light and fluffy. Add peanut butter, vanilla extract, egg and milk and beat well. Sift together flour, baking soda and salt. Add to creamed mixture. Beat just until well combined. Stir in rolled triticale. Spread into prepared cake pan and bake for 35-37 minutes or until toothpick inserted in center comes out clean. Cool completely. Cut into squares.

Makes 24 bars.

Moroccan Couscous

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 3 cups vegetable broth
• 2 carrots, peeled and julienned
• 2 turnips, peeled and julienned
• 1 sweet potato, julienned
• 1 zucchini, julienned
• 1 red bell pepper, julienned
• 1 (15 ounce) can garbanzo beans, drained
• 1 (15 ounce) can tomato sauce
• 1/4 teaspoon ground cinnamon
• 1/2 teaspoon ground turmeric
• 1 pinch saffron
• 1 pinch curry powder
• 2 cups uncooked quinoa

Directions:

1. Heat oil in a large pot over medium-high heat; saute onion until golden. Pour in vegetable broth and bring to a boil. Stir in carrots, turnips and sweet potato. Reduce heat to medium and simmer 15 minutes.
2. Reduce heat to low and add zucchini and red bell pepper. Simmer for 20 minutes.
3. Stir in garbanzo beans, tomato sauce, cinnamon, turmeric, saffron and curry powder. Simmer until heated through.
4. Meanwhile, bring 2 1/2 cups water to a boil. Stir in quinoa cover and remove from heat. Let stand 5 to 7 minutes. Fluff with a fork and serve with vegetables on top.

Wild Rice and Mango Summer Salad

This refreshing Thai inspired salad is simple to prepare and pairs well with grilled chicken or pork. If mangoes are unavailable, segmented oranges can be sustituted to make a zesty citrus variation.

Ingredients:

• 5 cups cooked wild rice, well drained and cooled
• 2 ripe mangoes, cubed
• ½ cup diced red pepper
• ½ cup finely diced red onion

Dressing:

• 2 tbsp lemon juice
• 1 tbsp honey
• 4 tbsp light sesame oil (not toasted)
• 1 clove garlic, minced
• ½ tsp chili flakes
• 1 tsp salt
• ½ cup chopped peanuts, lightly toasted

Directions:

1. Combine rice, mangoes, pepper and onion in serving bowl.
2. In a small bowl, whisk together dressing ingredients.
3. Pour over salad and gently stir to combine well. Just before stirring fold in the toasted peanuts.
Serves 6

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