When going gluten free, it’s as if you are being thrown into a new world and new kitchen full of new ingredients you probably never have heard of. Okay, it IS exactly that, not as if 🙂 The good news is that even if you have never tried any of these new foods, you are going to expand your creativity in the kitchen in a way that you have never known possible…and maybe even really like it (Eek, the thought of it!) There really is life beyond your daily routine of oats*…
*Please note that oats are naturally a gluten-free food but what makes them off limits to some people is not only the way they are processed, but something called avenin, which those who need to be gluten free can actually be allergic to (Hi Laurel!) If you do not have this issue just make sure you buy gluten free certified.
What are Ancient Grains anyway? This seems to be a hot word and trend recently but don’t be turned off by that–never throw the baby out with the bath water because despite the hype there truly is something beneficial to adding new foods into your diet. This term “Ancient Grains” conveys the concept of taking our modern diets and going back to ancient civilizations and feeding on the grains that our ancestors relied on. It’s about healthy, nutritious, good-for-you grains that go beyond the usual oats, corn, and whole wheat that our modern day so often eats.
Now I can see some of you already rolling your eyes, screaming at the computer, “Chia seeds aren’t grains, Cara, you moron!!” (Thank you for that, by the way but hear me out). In fact, am I blowing your mind right now when I tell you that buckwheat is actually gluten free and not from wheat but from a fruit? Or what about quinoa and how it is actually a pseudo-grain? Oh yeah, we are going to get our brains activated in this post. Learning unite! So without further ado here is your list of awesome choices of gluten free grains (let’s celebrate!) so you can expand those gluten free horizons of yours and start rocking that gluten free lifestyle. Your very own Guide to Gluten Free Ancient Grains awaits you…
WHAT IS IT: Amaranth is a tiny grain but don’t be fooled! This grain is full of calcium, protein, and iron. It has a very nutty flavor and when cooked in liquid, amaranth creates an extremely sticky texture like oatmeal, unable to be fluffed. It can be eaten as a sweet breakfast, a savory dinner, or even popped over stove top for a puffed option.
HOW TO COOK IT: Boil 1 part grain with 3 parts liquid or choice (water, nondairy milk, vegetable broth, or even fruit juice) uncovered, over low heat for 20 minutes or until the liquid is completely absorbed.
NUTRITIONAL PROFILE: For 1 cup cooked: Calories 251 | Fat 4g | Sodium 15mg | Carbs 46g | Fiber 5g | Protein 9g
WHAT’S ON THE MENU:
pictured from the top left to right
Mexican Ranchero Amaranth Stew by Making Thyme for Health
Apple Pie Spiced Mixed Grain Hot Breakfast Cereal by Veggie Inspired Journey
Blueberry Almond and Puffed Amaranth Granola Bars by Beard and Bonnet featured on Oh My Veggies
Warm Amaranth Pudding with Spiced Pear Compote by Because Yum
Crock Pot Apple Pie Amaranth Porridge by The Organic Dietitian
Amaranth Porridge with Blueberry Sauce by The Whinery
WHAT IS IT: Buckwheat is very misleading as it is not from the grass family but is actually a fruit seed. It is these seeds that we eat and are considered grain-like, thus making it a satisfactory Ancient Grain. It is the second highest in protein to oats and is high in zinc, copper and fiber.
HOW TO COOK IT: Boil 1 part buckwheat with 2 parts of liquid, cover and reduce to a simmer for 10-15 minutes or until liquid is absorbed. Try toasting buckwheat for 1 minute prior to adding the liquid for a heightened flavor. Buckwheat can also be a soaked overnight in filtered water, drained and then pulsed through a food processor for a raw breakfast.
NUTRITIONAL PROFILE: 1 cup uncooked: Calories 583 | Fat 6g | Sodium 2mg | Carbs 122g | Fiber 17g | Protein 23g
WHAT’S ON THE MENU:
Pictured from top left to right
Superfood Blueberry Buckwheat Porridge by The Roasted Root
Chocolate Teddy Grahams by Fork and Beans
Paleo Veggie Sliders (Bean Free) by A Clean Bake
Black Bean Squash Buckwheat Empanadas by Food by Mars
Pesto Buckwheat Risotto with Asparagus and Rocket by The Herb Diaries
Persimmon Chai Bread by The Unconventional Baker
Raw Chocolate Chunk Cookies by La Tortoise
Maple Pecan Buckwheat Granola by Rebel Recipes
Pumpkin Pie Buckwheat Pancakes by Kiwi and Bean
Buckwheat Porridge with Banana by The Vegan Chickpea
Gluten Free Buckwheat Pizza by Becoming Ness
WHAT IS IT: Chia is an unprocessed, edible seed that contains a healthy amount of omega 3’s and antioxidants. It is a popular option simply for its nutritional profile and versatility. You can sprinkle it over hot cereals, add a couple of tablespoons into your smoothie, bake with it, use it as an egg substitute, or even soak it in nondairy milk to create a mock-grain porridge for a raw breakfast option.
HOW TO COOK IT: For chia seed “pudding” porridge: 1/4 c. chia seed (whole) + 1 c. nondairy milk. Allow to thicken for 10 minutes. Add sweetener and toppings of choice. For chia “egg”: 1 Tbsp. chia seed (either ground up or in seed form) + 3 Tbsp. water. Allow to thicken for 5 minutes.
NUTRITIONAL PROFILE: For 2 Tbsp: Calories 137 | Fat 9g | Sodium 5mg | Carbs 12g | Fiber 11g | Protein 4g
WHAT’S ON THE MENU:
Pictured from top left to right
DIY Protein Powder by Fork and Beans
Super Blueberry Toasted Coconut Chia by Healthy Happy Life
Banana Split Chia Seed Pudding by Eating Bird Food
Skinny Dark Chocolate Chia Granola by Natural Chow
Apricot Ginger Chia Flapjacks by The Herb Diaries
Super Seed Bars by The Muffin Myth
Berry Cherry Chia Seed Jam by Natural Fit Foodie
Vegan Baked Chia Power Doughnuts by The Yooper Girl
Overnight Chocolate Strawberry Almond Oats by Vegetarian Astronomy
Triple Berry Chia Seed Pudding by Natural Chow
WHAT IS IT: With a mild nutty flavor, the grain of millet is slightly larger than quinoa and stickier when cooked. Full of good-for-you nutrients like copper and magnesium, making this grain a heart healthy choice. It is very versatile as it can be eaten for a sweet porridge breakfast or tossed with olive oil and veggies for a savory dinner option.
HOW TO COOK IT: Rinse the millet first and drain. For 1 part millet use 2 parts liquid; bring to a boil and then simmer covered for 15-20 minutes or until the liquid has absorbed.
NUTRITIONAL PROFILE: For 1 cup cooked: Calories 207 | Fat 2g | Sodium 3mg | Carbs 41g | Fiber 2g | Protein 6g
WHAT’S ON THE MENU:
Pictured from top left to right
Millet Pilaf with Roasted Carrot and Fennel by Edible Mosaic
Crunchy Millet Brussels Sprout Salad by My Gut Feeling
Millet Porridge by Natural Fit Foodie
Candida Friendly Whoopee Pies by Ricki Heller
Millet Cereal by The Vegan Chickpea
Winter Curry Grain Salad by Heart Beet Kitchen
Montreal-Style Gluten Free Bagels by A Clean Bake
Mediterranean Millet Flatbread by Sondi Bruner
Greek Millet by the Organic Dietitian
Sweet Pea Millet Cakes by Sunday Morning Banana Pancakes
Sweet Potato Millet Lentil Cakes by She Likes Food
Sprouted Millet Pumpkin Thumbprint Cookies by The Organic Dietitian
WHAT IS IT: Quinoa is actually an edible seed related to a species similar to beetroot and spinach, not a grain, but it provides 9 essential amino acids making it a complete protein. It’s no wonder everyone has gone bonkers over this pseudo-grain in the past few years!
HOW TO COOK IT: Boil 1 part rinsed quinoa with 2 parts liquid. Try simmering in vegetable broth for an added flavor boost.
NUTRITIONAL PROFILE: For 1 cup cooked: Calories 222 | Fat 4g | Sodium 13mg | Carbs 39g | Fiber 5g | Protein 8g
WHAT’S ON THE MENU:
Pictured from top left to right
Maple Apricot Quinoa Granola with Hazelnuts and Coconut by The Herb Diaries
Korean Chickpeas over Quinoa by Veggies Don’t Bite
Sweet Potato Quinoa Burgers by Namely Marly
Pumpkin Quinoa Bars by A Clean Bake
Quinoa Breakfast Bowl by Trinity’s Kitchen
Spiced Lentil Quinoa Salad with Pepitas by The Pretty Bee
Massaged Kale and Quinoa Salad by Green Evi
Jamaican Jerk Quinoa by Lands and Flavors
Sweet Potato and Black Bean Quinoa Chili by The Roasted Root
Ultimate Quinoa Pizza Crust by Simply Quinoa
Salted Chocolate Chip Quinoa Cookies by My Darling Vegan
African Curried Chickpea Stew by Sweet Little Kitchen
WHAT IS IT: Sorghum is a cereal grain that grows very similarly to corn, best known for making molasses with it. High in fiber, iron, and protein, sorghum makes a great choice for the gluten free lifestyle.
HOW TO COOK IT: Boil 1 part sorghum, rinsed and drained with 3 parts liquid (water, nondairy milk, or vegetable broth) covered over high heat, then lower heat and simmer for 50-60 minutes. Sorghum makes for a great breakfast porridge, used as a risotto, tossed with olive oil and salt for a savory dinner, or even popped over stove top.
NUTRITIONAL PROFILE: For 1 cup uncooked: Calories 651 | Fat 6g | Sodium 12mg | Carbs 143g | Fiber 12g | Protein 22g
WHAT’S ON THE MENU:
pictured from the top left to right
Classic Irish Soda Bread (Candida Friendly) by Ricki Heller
Whole Grain Sorghum Popcorn by Beard and Bonnet
Rice and Sorghum Bread by Simply Called Food
Butternut Squash Kale Sorghum Salad by Food By Mars
Lentil Salad with Kale and Sorghum by Jeannette’s Healthy Living
Sorghum Risotto with Jalapeno Pesto by Yup It’s Vegan
Banana Chocolate Chip Pancakes by The Vegan Chickpea
WHAT IS IT: Teff is a staple grain in Ethiopia and is about the size of a poppy seed but still packs a nutritional punch. High in fiber and protein, teff is actually one of the few grains that is full of vitamin C.
HOW TO COOK IT: Toast 1 part teff over medium heat for 3-5 minutes. Add 3 parts water, bring to a boil, cover, and reduce heat to a simmer for 10 minutes.
NUTRITIONAL PROFILE: For 1 cup uncooked: Calories 708 | Fat 5g | Sodium 23mg | Carbs 141g | Sugar 4g | Fiber 15g | Protein 26g
WHAT’S ON THE MENU:
pictured from the top left, going right from each row
Banana Almond Teff Porridge by Eating Bird Food
Baked S’mores Donuts by Petite Allergy Treats
Mocha Teff Brownies by Kittee Kake
Peanut Butter Teff Cookies by Beard and Bonnet
Gluten Free Blueberry Muffins with Teff Flour by Healthy Green Kitchen
Chocolate Peanut Butter Chunk Ice Cream Cupcakes by My Upbeet Life
Naked Chocolate Cake with Blackberries and Whipped Coconut Cream by Beard and Bonnet
Teff Waffles with a Blueberry Orange Glaze by Petite Allergy Treats
Now go forth and stock up on these gluten free Ancient Grains and get cooking in that kitchen! I would love to hear you new experiences with these grains so go ahead and leave a comment.
Hi Cara,
Have you used any of these flours to make pasta and keep the recipe gluten freee? Great info, thank you!
Lisa
I have not but I know others have. It should definitely work, you might have to tweak some of the ingredients though! Good luck <3
Hi, Ms Cara. Thank you so much for giving us awesome recipes, New ideas. Iam a hotel management student. So your gluten free flour recipes was so use full. Thank you once again.
There is so much damaging info about the earths animal product supply…watch Forks Over Knives (its on netflix)…my guy is a body builder so he wants a high protien diet, you did a great job highlighting some protien packed grains! Ill have fun trying out these new found grains! Thank you
Cara – this is seriously one of the best guides I’ve seen.
You put so much great information here for those who need to eat free of gluten, or for those who just want to learn more about various grains. This is in definitely a reference guide to save!
I’ve been thinking about doing a post like this for so long now, but haven’t gotten around to it yet! I guess I don’t have to now because yours has all I need! I’ve been meaning to try amaranth out for a while now, so thank you for including all those delicious looking recipe ideas for me to try! Also, thank you for including my millet cakes 🙂
This is an amazing roundup! I’ve never tried teff, but I will now!
Thanks for including me 🙂
WOW! What a round-up. Thanks for all of this great info and thanks so much for including my chocolate peanut butter ice cream cupcakes. Can’t wait to experiment!
Hi there – I just need to be able to unfollow this post now but am unable to do so – there is no button to allow that
Can you help
Thanks
Are you trying to unfollow the email updates for this site or for this post in particular Carmen?
This is fantastic! Some of these were grains I hadn’t heard of before 🙂
Amazing resource that will surely inspire a lot of people! Thank you for sharing and also including my crunchy millet salad with walnut vinaigrette.
You got it Joana, thank YOU for providing the recipes for me AND for the sweet comment, xo.
such an amazing roundup!
It’s pretty incredible isn’t it? Thank you for being a part of it, girlie.
Hi Cara, love this round up. Informative and inspiring.
Thank you so much for including my buckwheat granola!
Niki xx
You got it Niki! It’s one of the recipes on my “Immediately To Make” list 🙂
Cara, what a great post! This really is a comprehensive and very practical look at all these wonderful ancient grains. YUM! And thank you so much for including my Whoopee Pies and Soda Bread! Now I want to run off and do some baking. 😀
I was so happy to showcase your stuff Ricki! xo
Oh my goodness what a comprehensive resource! And now I have like 60-something recipes I want to try! This must have taken a lot of time to compile, so thank you 😀
You and me both Natalie! I have been staring at these recipes all week long, trying to decide which to make first…
Thanks you so much for sharing my rice and sorghum bread recipe! It is really a nice informative post that includes all kinds of grains! Very interesting!
Thank you for the awesome recipe, Annabel!
Very educational! I just thought I’d let you know that the URL for Pumpkin Pie Buckwheat Pancakes isn’t working.
Oh Tina, you are the best. Thank you for the heads up. I am hoping all the links are fixed now. Again, thanks!
What a FABULOUS post…and that’s quite an understaitment! Thank you so much…I’ve actually wanted to try all these ancient GF grains, but still had some on my list to actually try out. This post is a great resource for me to keep going back to, not to mention all the great recipes you’ve listed!! Thanks as always…and thank you for including my Overnight Oats with Chia Seeds! Love love love them…
BTW…can I just tell you how long I stared at those spoons you used? I loved them! I even zoomed in on them ha! I think I need to go get some cute spoons now! =)
It was so my pleasure to be able to include some of your recipes. Thank you again for helping me out! Good luck with finding cute spoons and let me know when you do 🙂 I want pics…
Cara, this is such a helpful guide! Thanks so much for including my salad! 🙂
Oh my pleasure Kelly! xo
Love this post! So informative, and it has introduced me to many fantastic, healthy blogs 🙂
Me too, Maggie! So many talented folks out there, full of beautiful recipes. So glad that you liked the post!
This is an awesome post! It’s so comprehensive and the recipes are amazing! I even learned something new! I had never heard of teff until today. Thank you!
Oh yay, that is fabulous to hear! It took me some time to locate teff in grain form (you would think it would be easy to find here in LA) so hopefully you have better luck with that. Let me know how you like it when you end up trying it 🙂
What a superb recipe roundup you’ve created, Cara! So many good recipes to explore in a helpful one stop shop. And thank you for including my Jamaican Jerk Quinoa recipe!
I loved your spin on quinoa, Omar–it was a must to be included so thank YOU!
What an amazing post! It must have taken you ages to write! I can’t wait to try all these recipes.
Let’s just say that I am still recovering. It was such a labor of love…and I enjoyed every minute of it, especially because I was exposed to SO MANY awesome new blogs/recipes. Glad you liked it Cattie!
Thanks for including us in your round up! This is an awesome post and resource. Keep up the great work!
You are so welcome and thank YOU!
What an awesome article. I am madly in love with quinoa, millet and chia. Your article has really given me a beautiful friendly shove to give buckwheat another chance. Had a bit of an aversion to it after a couple of less than awesome culinary experiences.
How exciting to see so many fab recipes too. Thanks for the excellent sharing.
x
I know what you mean! I tried raw buckwheat porridge the other month and I just couldn’t do it but I still want to keep playing around with it. I won’t give up either. We should let each other know how we have evolved in buckwheat preferences in a month 🙂 xo
What a great resource! I need to pin/bookmark this, I know I’ll be referring to it often, it’s so handy! 🙂
Thank YOU for your beautiful recipes, Elsa! I am such a fan of you 🙂
Love this roundup, Cara! I hope it helps more people discover new favorites & expand their gluten-free horizons 😉
Perhaps it’s a product of my upbringing, but I’m all about using this wonderful variety of grains. Buckwheat happens to be my absolute favorite for a breakfast porridge! And like you mentioned, I cook mine, by my mom {a raw foodie} prepares hers raw ~~ we haven’t settled the debate of which tastes better yet 😉 . Personally I’m obsessed with its earthy smell as it’s cooking.
You were definitely lucky to have been brought up experiencing a variety of grains/foods. Sounds like your mom was a dear influence on you with your love for food–that is so cool! xo
Great info! Such a comprehensive post, will be sharing this widely. And thanks for sharing my super seed bars!
So my pleasure Katie! Thank YOU. xo
I thought I knew all about this but I learned so much! What a helpful summary, Cara you are like a magical health fairy.
I need a shirt that says that….hehe. Love you!
Thank you for this comprehensive post! It is a little overwhelming at first, but I know I’ll be coming back to it again and again. I’m already familiar with quinoa and chia, but the others are relatively new. Can’t wait to experiment! Oh, and your wooden spoons are so sweet – where did you find them?
It really is A LOT to initially take in, you are right Jennifer! But like you said it’s a great resource to keep going back to. Hope you have fun experimenting (and keep me posted on how it goes please, I’d love to hear all about it). And those spoons are from Pier 1 🙂 I have a new obsession with spoons…and coffee mugs…and jars, ha.
Must pay a visit to Pier 1 soon. I couldn’t stop staring at those gorgeous spoons either 🙂
You girls are my people! ha. We should have a carpool to Pier 1!
Great post, Cara! Thanks for including my Mixed Grain Hot Breakfast Cereal. I can’t wait to try these other recipes! And beautiful pics too!
You got it, it was my pleasure! Thank you for helping me out 🙂
This is the most amazing post. Thank you for all the work you did to compile this information and these wonderful recipes! I’m learning and getting hungry all at the same time! 🙂
Thank you so much Nora! Glad it’s helping and another thank you for your great recipes I was able to include, xo.
Great post, thank you!
You got it Leigh! Glad you like it.
Thank you for these recipes. I look forward to trying some of them! If you’d like another buckwheat recipe, here is one that I really like. It is gluten free and egg free. http://detoxinista.com/2013/08/buckwheat-banana-nut-muffins-gluten-free-vegan/
Oh, thank you for the comment and recipe link Carol! Love it, xo.
What an awesome post and great roundup too!!
Thank you Jennifer. Hope it comes in handy for you!
What an awesome resource on ancient grains. I love all this informative content AND the great recipes to go along with it. Thanks so much for including my Sweet Potato Quinoa Veggie Burgers!! xoxo
Of course Marly! That burger (along with ALL your other recipes) looks amazing and was begging to be included 🙂
This post is incredible. I love finding new inspiration to use ancient grains in our meals and this post is chock full of ideas.
Thank you so much for including my millet pilaf!
Thank YOU for submitting it, Faith! Glad you can get some use out of this post, xo.
What an awesome post! Love it! Good job Cara! 🙂
Well you are just so welcome, thank you for the kind comment!
Wow Cara you’ve outdone yourself here, this is the mother of all roundups!! Thank you so much for featuring my Berry Cherry Chia seed Jam and Millet Porridge, I am honoured.
Wow, thank you Krystal! It was so my pleasure to include your recipes…big fan! Xo