Sorghum is grown primarily in the arid climates of Africa and Asia, and is the fifth most important grain in the world. More recently, the US and Canada have been growing sorghum crops as food, animal feed and biofuel sources, particularly in the southern states and Canadian prairies.

Sorghum is high in both phenols and tannins, and is a good source of dietary fiber (10%). It is also an excellent source of iron, the vitamin B complex, and minerals. The most common varieties are either a light beige or red colour, which have little variation in nutritional content but can change the appearance of food products.

Sorghum grain can be cooked, ground into flour, popped like popcorn, or sprouted for added nutrition. Sorghum flour is heavier than many other gluten free flours and is somewhat sweet, and so it is recommended to cut some of the sugar when adapting recipes for the gluten free diet. Try combining sorghum flour with tapioca starch, cornstarch, and/or legume flour.

Source: Living LGuten Free by the Canadian Cancer Society

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Beside the obvious gluten free benefits of soy; many of us are also lactose intolerant and therefore rely on soy products to substitute for dairy products.

Soy is an important worldwide legume crop, and is a common ingredient in many natural and processed foods. It is often used as a meat substitute in fermented products such as tofu, tempeh and textured soy protein.

Soy milk is commonly used as a dairy replacement, but it should be noted that soymilk does not contain as much calcium as animal milks. Many varieties of soy sauce contain gluten as an additive, so PLEASE be sure to look for celiac-friendly versions.

Soybeans are rich in high quality protein (35-40%) and have a distinctive nutty flavour, making them an ideal addition to numerous foodstuffs. They also contain several essential amino acids, calcium, iron, phosphorous, vitamin B, essentially B1, B2 and B5. Products made with black soybeans have more protein, whereas yellow soybeans have more oil.

Soy flour is yellow-beige in colour, and has a strong aroma when dry that disappears when baked. The particular nutty flavour of soy makes it a good addition to fruited cakes and cookies, and is best combined with mild flour such as white rice flour. It generally comes in two varites: full-fat soy flour contains much of the oil from the soybean and can make baked goods more rich; whereas de-fatted soy flour has had most of the fat removed and tends to have a higher protien content. Soy flour will add moisture to baked goods and can also make them brown faster; cooking time and/or temperature many need to be slightly adjusted. You may also wish to tent the products with aluminum foil to extend the browning time. Keep soy flour in the fridge or freezer for 5-7 months; de-fatted flour lasts longer than the full-fat variety.

Source: Living Gluten Free but hte Canadian Cancer Society

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Quinoa is rivaled only by amaranth for its status as one of the most digestible, versatile and most nutritious grain crops. Even though like amaranth, quinoa is a ‘pseudo-grain’ it is consumed primarily as grain.

Random fact about Quinoa: Originally popular with the Incan and Mayan civilizations, quinoa was eventually outlawed with the arrival of the Spanish, because of the grains’ usage in non-Christian ceremonies.

Some benefits of quinoa:

• Widely considered as the most nutritious grain product available.
• Has a balanced set of essential amino acids, making it unusually complete food.
• High protein content.
• Good source of dietary fiber, phosphorus, magnesium, manganese, iron, potassium, calcium, vitamin E and vitamin B.
• High digestibility.

The cooked seeds have a light, fluffy texture when cooked, making it a great substitute for rice or couscous in stir-fry and other dishes.

Enjoy!

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In Asia and Africa, millet is a staple cereal grain. Although it has fallen somewhat into obscurity in North America, I don’t think that all should be lost. Millet has some very redeeming qualities. Millet is not an acid forming food and so is soothing and easy to digest, and is one of the least allergenic grains.

Millet has a mildly sweet, nutty flavour, and is suitable for use in both sweet and savory dishes, or as an excellent substitute for buckwheat, rice or quinoa. Caution: millet flour should be combined with xanthan gum or another binder for raised breads, cakes etc; alone it makes excellent flat bread.

Nutritional benefits of millet:

• The highest iron content of any cereal grain.
• A protein content similar to wheat (11-15%)
• Rich in vitamins, especially niacin, thiamin, and riboflavin.
• High in calcium, iron, potassium, magnesium, zinc and pohosphorous.
• Rich in phytochemicals, including Phytic acid and Phytate.

Two cheers for millet: Woot Woot.

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I happen to find that word funny. Why? No idea. But every time I type it or read it I find myself giggling. Immature? Yes. Apologies? No.

Legumes comprise one of the largest groups in the planet kingdom. They include a variety of beans, lentils, peas etc. Recent concerns regarding the lack of dietary fiber and the abundance of fat in present day diets has brought legumes back into the spotlight. The emergence of Celiac Disease in the general consciousness of society and chefs has also contributed to the rise in popularity of legumes as a gluten substitute.

Legume flours offer a great substitute for wheat flour. This flour alternative is high in fiber, protein, and calcium – three things absolutely lacking from traditional wheat flour. The extra sugar and protein in legume flour flour makes it great for baking  and cooking. Caution: Due to the lack of gluten, a leavening agent should be added. Gluten free baking powder could work.

Practical Applications

Garbanzo bean flour is a great thickening agent. It adds a stronger flavour then wheat flour. Garbanzo flour can be used in breads, cakes, and in combination with cornstarch, tapioca flour and/or Romano bean flour.

* Garbanzo beans are also referred to as Chickpeas. I personally just like the word Garbanzo better then chickpea. If there was a gluten free super hero I might suggest Captain Garbanzo as a great title. I may even fashion up a cape and some tights and go as Captain Garbanzo for Halloween next year!

Stoneground Romano Whole Bean Flour: A dark coloured flour best used in recipes where the particular beany taste will not be overpowering, such as those with spices and/or fruits and nuts.

Helpful hint: Soaking legumes in water will help to reduce cooking time and produce a better texture result. Discarding one or more batches of soaking water helps eliminate the complex sugars that can cause bowel upset.

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Despite what the name might say, buckwheat contains no wheat. Buckwheat isn’t even considered a cereal grain, even though it’s often used as such. The taste of buckwheat is often described as: earthy and slightly bitter. Toasting or roasting buckwheat can add a sweeter and nuttier taste to it.

Nutritional benefits of buckwheat:

• Source of high quality protein.
• Contains all 8 essential amino acids.
• Great source of vitamin B, magnesium, and dietary fiber.
• Contains the flavonoids rutin and quercitin, that are rare in grains.

Uses for buckwheat:

• A binding agent in pancakes.
• Used as a breakfast cereal.
• Thicken soup.
• Used in GF pasta noodles.

Buckwheat is just an awesome thing. Easy to use and great tasting. Embrace the buckwheat!

Source: Living Gluten Free by the Canadian Cancer Society

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Welcome to The Facts section of Glutastic. My goal, over time is to build a quick reference section, where you can go and find, at hand information to make better and informed decisions.

AMARANTH

Amaranth is in fact not a true grain, but rather an annual herb, vegetable, or pseudo-grain. Both the leaves and seeds of the amaranth planet are edible, though the seed is more popular in North America.

Amaranth has been described as having a mild, sweet, nutty and malt like flavour – which varies depending on the plant variety. Amaranth seeds can be cooked, ground into flour, popped like popcorn, and roasted for added flavour.

Most common uses for Amaranth flour: a substitute for wheat flour to make breads, pancakes etc. It must be combined with other flours and xanthan/guar gum to make rising baked goods. Also commonly used as a thickener in soups, gravies and stews. (Amaranth is best stored in the freezer to prevent bitterness)

Nutritional benefits of Amaranth:

• High protein value, just 150 grams of the seeds supplies an adult with 100% of his/her recommended daily serving of protein.
• Contains lysine and methonine – amino acids rarely found in grains.
• High in fiber. (three times that of wheat)
• Contains 5 times more iron than wheat and twice as much calcium as milk.
• Cooked seeds are highly digestible and easy on the stomach, excellent for Celiacs.

Source: Living Gluten Free, Canadian Cancer Society.

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