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Gluten Free Grains Explained : Buckwheat, Millet, Quinoa and more
- by S R
Wholefoods & Nutrition
Gluten-Free Grains Explained: Buckwheat, Millet, Quinoa and More
Going gluten-free does not have to mean giving up grains altogether. A whole category of naturally gluten-free grains and pseudo-grains has been feeding people for thousands of years, long before gluten-free was a label on a shelf. Here is a quick guide to four of the most useful ones to keep in the pantry.
Meet the grains
Tap a name to see how it cooks and what it is good for.
Buckwheat
Not actually wheat
A seed related to rhubarb, not wheat at all, despite the name. Earthy and nutty in flavour, it is the base of soba noodles and Breton blini. Toast the raw groats lightly before cooking for a deeper flavour.
Shop Organic BuckwheatMillet
The small, mighty one
Tiny, round and mildly sweet. Use less water and it cooks up light and fluffy, like couscous. Use more and it turns soft, closer to porridge. Either way, it is one of the more forgiving gluten-free grains to start with.
Shop Organic MilletQuinoa
A complete protein
Technically a seed rather than a true grain, and one of the few plant foods that supplies all nine essential amino acids. Rinse it well before cooking to remove its natural bitter coating, then simmer for about 15 minutes.
Shop Organic QuinoaTeff
The smallest grain around
Ethiopia's staple grain, and so small that it is almost always milled into flour rather than cooked whole. It is what gives traditional injera bread its distinctive tang and spongy texture.
Shop Teff FlourUsing them well
Buckwheat and quinoa both hold their shape and work best cooked like rice, simmered in a measured amount of water until it disappears. Millet can go either way, fluffy with less water or soft and porridge-like with more. Teff is the odd one out here since its grains are too small to cook whole in most kitchens, so it almost always shows up milled into flour instead.
All four are naturally gluten-free, but if cross-contamination is a concern, it is worth checking that any packaged product is processed in a dedicated gluten-free facility rather than relying on the grain itself.
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- Buckwheat
- gluten free
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- grain guide
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- millet
- nutrition guide
- Nutritional Benefits
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