gluten free familyA mum's blog about gluten-free living in Australia

Chia seeds

Now many of us have been forced to look beyond wheat as a source of nutrition, attention has begun to shift to some of the ancient grains of our ancestors.

They don’t just look wholesome – but actually contain higher levels of protein and fibre than more traditional gluten free staples such as rice, corn and potato, which could mean a healthier and more balanced diet for those of us who have sworn off gluten for life.  Here are a few that have caught our eye in recent times.

Chia

Chia seeds are popping up in a wider range of gluten free goods, so we thought it might be time to take a closer look at this grain.

The Lifestyle bakery has had great success with its award-winning chia loaf and breadmaker Dovedale has also released a number of breads and other chia-based goodies.

Dovedale says chia’s origins date back to Central American civilisations and “improves human nutrition by providing the richest natural source of Omega 3, antioxidants and dietary fibre”.

Wikipedia has even more to say. Evidently chia seeds contain 20 per cent protein, 34 per cent oil and 25 per cent fibre, with  the oil containing around 64 per cent omega 3.

Chia can be eaten raw as a whole seed but the ground seed is also starting to make itself very useful in breads, cakes and bikkies thanks to the likes of Dovedale and Lifestyle.

Quinoa

Quinoa flakes

Here is another ancient foodstuff that had a prominant place in the diets of Andean civilisations. Rich in protein and fibre, it is increasingly being used as an alternative to rice and other grains in cooking.

Because rice has nowhere near the  protein level of wheat, foodstuffs like quinoa are a most welcome addition to the gluten free arsenal, and Deeks bakery in Canberra bases many of its breads and cakes on this wholesome ingredient.

Quinoa also boasts a balanced set of essential amino acids which makes it a more complete protein source than wheat and many other plant sources, and is also easily digestible, according to Wikipedia.  But sadly it is expensive and not always easy to source because it will only grow in very specific environments.

All the same – I have a pack of quinoa flakes in the cupboard and I am just waiting to stumble on a lovely recipe so I can bring their goodness to life.

Millett

Millett is another grain I am delighted to see creeping into products on the supermarket shelves. Its protein content is apparently quite close to wheat – which makes a great nutritional addition to foodstuffs like gluten free pasta.

Millets are also rich in B vitamins, folic acid, calcium, and a bunch of other things – and Orgran has a rice and millett gluten free pasta that has become a staple food in our household.

Buckwheat
[Edited comment from Bryn at Silly Yaks bakery]

Despite having the word “wheat” in its name, Buckwheat is a 100% gluten free grain which is also regarded as a bit of a “super-food”. It contains almost complete protein (unlike most vegetarian foods), is high in protein and iron and contains a lot of soluble fibre.

Buckwheat is a very versatile grain and has a pleasing, nutty flavour. Its uses are as diverse as the following:
* Added to GF bread to lower GI and increase fibre, protein and mineral content.
* Buckwheat pancakes are a delicious and nutritious GF alternative (particularly with maple syrup).
* Buckwheat groats can be used as a great alternative to bulgur wheat, to make a GF tabbouli
* Buckwheat can be used (with a little preparation) to make a fantastic breakfast porridge

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While I am sure there are lots of wonderful recipes out there with some of the above as key ingredients, I for one would love to see them being integrated even more into mainstream gluten free products or mixes.  Much as I love all the yummy stuff on the shelves based on rice, corn and potato products – a little bit of extra protein, fibre and extra nutritional content would not go astray.

(And of course we’d love to hear about your favourite grains, as well as any fabulous recipes you may have tucked away to inspire some of us less domesticated godessess learn to cook with these non traditional ingredients).

LH