Gluten Free Grains

A gluten free diet is based on foods such as meat and poultry, fish, eggs, nut, beans or legumes, fruits, and vegetables.

The flours and grains listed below can be eaten with someone with a gluten intolerance or can be used in your own baking requirements.

Almond: This flour can be used for baking breads, pastries and cakes.

Amaranth: This is a whole grain and is used as cereal, can be toasted or sprouted and ground as flour for baking yeast breads.

Buckwheat: Even though wheat is in the name it is gluten free. It is related to rhubarb and contains B vitamins, fiber and rutin, a powerful antioxidant. If used whole it can be used as a pilaf or a hot cereal. It can be ground into flour and used for making pancakes and pasta.

Coconut: A high fiber, low carb flour and can be used in all baked products. It is good for use in cakes, muffins and bread.

Corn: Yellow, blue and white corn are all gluten free. This grain can be used for flour, cornmeal, breading and thickening.

Garbanzo: From chickpeas and often used in Indian and Middle Eastern dishes. High in protein (about 6 grams per 1/4 cup and 5 grams of protein.

Potato: Good for batter and dough.

Quinoa: This is a seed that has a mild nutty flavor. It can be used as a hot cereal, pilaf or in salads and as a flour. This flour is full of protein and easy to digest. It also has magnesium, fiber, zinc and folate.

Rice: Brown and white rice flour are used in many staples for gluten free baking. Rice flour is best when used with other flours like potato flour.

Tapioca: Can be used as a thickening agent for soups and gravies and can add a light texture to other gluten free fours for baking.

Teff: Ethiopian in origin it has a sweet malty flavor rich in iron and calcium.

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