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Gluten Free Grain

Updated on July 29, 2015
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Sandy Dell shares her challenges with gluten and dairy intolerances and shares recipes and info for others.

Lots of Grains are Gluten Free!

Wheat is so widely known and used in North America that most don't even realize there are dozens of alternative Grains. And if you are gluten intolerance, these Gluten Free Grains are even more important for you to add to your diet.

Following is a short list of the most common Gluten Free Grains. Some are well known -- some, most people have never seen or tasted.

If you haven't tried most of these Gluten Free Grains, you are in for a real treat!!


Gluten Free Grain -- Amaranth
Gluten Free Grain -- Amaranth

"Super Food" Amaranth

Gluten Free Grain

Amaranth is probably the oldest grain cultivated today. Called "super food" by the Aztecs, it is originally from Mexico and South America. China is currently the largest producer of this grain today followed by Mexico, Peru, Nepal and the US.

A very tiny seed, but grows on six foot stalks making it a challenge to grow and harvest. Not a true cereal grain, as it is closed related to pigweed, spinach and beets.

Considered to be a nutritional powerhouse, it is very high in protein, Vitamins C and A as well as low in carbohydrates (for grains)

Amaranth has a strong, earthy nutty bran-like taste that goes well with other gluten free grains when ground into flour. Since Amaranth can taste a little bitter, it is a acquired taste! Others suggest to always cook it with about 1/2 cup of chopped onions. The onion adds sweetness and dissolves into the grain.

Uses for amaranth:

**Can be left whole or ground into flour

**Cooked as a breakfast cereal

**As a thickener for soups, stews or gravies

**Used in crackers, granola, crusts or breading

My favorite way to eat Amaranth is to mix equal parts of amaranth to another grain, such as Teff; mix it with 2 parts and simmer it for about 20 minutes. Add dry fruit such as raisins or cranberries and top with coconut milk.

Gluten Free Grain -- Amaranth
Gluten Free Grain -- Amaranth

Living Without Magazine has a wonderful recipe using Amaranth

"It may take a couple of times to get the hang of popping amaranth without burning it, so have a few extra tablespoons on hand. Hemp seeds contain more protein than other seeds and also give this cereal a healthy dose of beneficial omega fatty acids."

Serving Size

Serves: Serves 4


  • 1/2 cup amaranth
  • 1/4 cup hemp seeds
  • 3/4 cup chopped dried apricots
  • 1 -1/2 cups sliced strawberries
  • 4 tablespoons pure maple syrup
  • 2 cups hemp milk or milk of choice


  1. Heat a medium-size saucepan over medium-high heat. When a drop of water energetically sizzles in the pan, add 1 tablespoon amaranth, cover with a lid and shake the pan vigorously as soon as the grains begin to pop. Continue until most of the amaranth has popped, about 10 to 15 seconds. (If amaranth burns, try shaking the pan about 1 inch above the burner when the popping begins.) Remove popped amaranth from the pan and place in a large bowl. Repeat with remaining grain until all amaranth is popped.
  2. Stir hemp seeds and apricots into popped amaranth.
  3. Divide amaranth mixture among 4 serving bowls. Top with equal amounts of strawberries, maple syrup and hemp milk.
Cast your vote for Popped Amaranth Hemp Cereal



Buckwheat ...

... The Gluten Free Grain that is NOT wheat!

Buckwheat, which is not a grain related to the wheat family, was thought to have originated in Central Asia, China and/or Siberia. It has been a major source of grain for Asians living in mountainous regions where rice cannot be grown.

Buckwheat is considered a pseudo grain (not a grain, grass or wheat) - related to sorrel and rhubarb. It is very low in fat so keeps well in storage. The Buckwheat fruit (called groats) are high in the vitamin B line and vitamin E. They are also high in iron and calcium.

Having lost some its popularity in the 1900s, Buckwheat is making a comeback as a Gluten Free alternative. Buckwheat has a rather astringent earthy flavor that is different from most grains. The triangular shaped Buckwheat is covered with a black shell. Groats, which are the milder flavored seeds without the black shells or hulls, are available whole or cracked.

Uses for Buckwheat:

**As Kasha - roasted groats - often eaten as cereal, pilaf or "meat" mixtures

**Rolled into flakes (sweeter version)

**Cooked groats as a porridge

**Ground into flour to be used in pancakes, Japanese soba noodles, breads and other baked goods

Gluten Free Grain -- Buckwheat
Gluten Free Grain -- Buckwheat

Vegan, Gluten-Free Buckwheat Pancakes

This recipe is from the book Vegan Brunch by Isa Chandra Moskowitz and appears of the website.

Read more:

Prep time: 20 min
Cook time: 5 min
Ready in: 25 min
Yields: 4


  • 1/2 cup buckwheat flour
  • 1/4 cup cornflour (not cornmeal)
  • 1/4 cup quinoa flour
  • 2 tablespoons tapioca flour (or cornstarch or arrowroot)
  • 1 tablespoon ground flax seeds (or flax meal)
  • 1 tablespoon baking powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1/2 cup soymilk (or other nondairy milk)
  • 1/2 cup water
  • 2 tablespoons pure maple syrup
  • 2 tablespoons canola oil
  • 1/2 teaspoon vanilla extract


  1. Mix dry ingredients in a large mixing bowl (flours, flax seeds, baking powder, cinnamon, and salt).
  2. Create a well in the center and add the remaining (wet) ingredients. Use a fork to mix well for about a minute. Let the batter rest for about 10 minutes and preheat a large skillet over medium-high heat.
  3. When pan is hot, spray with cooking spray and use an ice cream scooper to pour batter and form pancakes. The pancake will form little air bubbles, but not as much as "normal," so don't worry. Cook for 2 1/2-3 minutes, then flip and cook for 2 minutes more.
  4. Read more:


Gluten Free Grains -- Corn
Gluten Free Grains -- Corn

Gluten Free Corn ....

... It is really a grain, not a vegetable!

Corn, which is considered a staple in many countries, had been used by the Native Americans for thousands of years. Maize, as it was originally called, has been domesticated by indigenous peoples in Mesoamerica in prehistoric times, and thus spread through the Americas before the European explorers brought it home.

Corn is one of the largest crops grown in the US. Unfortunately, nearly 85% of it is genetically modified and questionable as a good source of nutrition unless grown organically.

Like most grains, corn supplies protein, carbohydrates, fiber, B vitamins and minerals. Blue corn has the highest mineral and protein content.

Although widely considered a vegetable, corn is a grain which comes in many forms:

**Cornmeal or polenta is a flour-like substance made from milled corn. It can be ground fine (often referred to as corn starch), medium or coarse. Cornmeal is often made from white, yellow or blue corn. White cornmeal is more delicate whereas blue cornmeal has a more intense flavor than the common yellow cornmeal

**Corn flour contains the whole grain and is more finely ground than cornmeal.

Cornmeal, of course, can be made into cornbread, used for coating for fried foods, cooked and served as a hot cereal or used as a meat extender.

Corn starch is used to thicken puddings, gravies and sauces. Unlike flour, corn starch needs to be mixed with cold water and poured slowing into a hot dish.

Gluten Free Grains -- Corn
Gluten Free Grains -- Corn

Gluten Free Vegan Corn Bread

This recipe was formulated by Chef #1016337 Sweet Livin' and is listed on More recipes can be found at


  • 3/4 cup cornmeal
  • 1/2 cup almonds (60 raw almonds)
  • 1/3 cup sugar (reduce for low sugar dietary needs)
  • 1/2 tablespoon double-acting baking powder
  • 1/2 tablespoon cornstarch
  • 3/4 cup water (warm or hot)


  1. Finely chop the almonds, the add them (dry) to a blender. Blend until a fine meal consistency. Add the water and blend until smooth. Do not strain.
  2. In a glass baking bowl or casserole dish, combine all dry ingredients. Blend well.
  3. Add the heavy almond milk mixture from the blender to the bowl of dry ingredients. Blend well.
  4. Pour into 8" pie pan or square pan. Bake at 400 deg F, 12-15 minutes, until golden on top. (No need to preheat or grease anything.).

Job's Tears

Gluten Free Grains -- Job's Tears
Gluten Free Grains -- Job's Tears

Job's Tears

Rare find in the US!

Job's Tears is a grain that is nearly unknown in the US. Although it is a gluten free grain, it is often referred to as Chinese Pearl Barley.

Currently, it is grown and imported mostly from Japan

The white tear like shaped Job's Tears is high in protein, vitamin B1 and potassium.

Uses for Job's Tears

* In Korea, powdered Job's Tears are made into a thick drink called yulmu cha

* The grain is also used to make vinegar, liquor, teas and soup

* Cooked grain can be eaten as cereal or used in place of other grains

Gluten Free Grains -- Job's Tears
Gluten Free Grains -- Job's Tears

Swiss Chard with White Beans and Job's Tears

Prep time: 15 min
Cook time: 1 hour 15 min
Ready in: 1 hour 30 min
Yields: 4


  • 1/2 cup uncooked Job's tears
  • 1 bunch chard -- about 12 ounces
  • l large chopped onion
  • 4 -6 minced garlic cloves
  • 1/4 teaspoon red pepper flakes
  • 1 - 16 ounces Great Northern beans (or 1 1/2 cup cooked)
  • 1 - 15 ounce can diced tomatoes (preferably fire-roasted)
  • 2 teaspoons dried basil
  • 8 sliced kalamata olives
  • 2 tablespoons nutritional yeast
  • 2 teaspoons balsamic vinegar (optional)
  • generous amount of ground pepper
  • salt to tastes


  1. Cook the Job's tears or your choice of grain according to package directions. For Job's tears, I used 2 cups of water and cooked, covered, on low for an hour. Then I drained the water off before proceeding with the recipe.
  2. Remove the stems from the chard just where the leaf meets the stem. Chop each stem into 1/2-inch pieces and set aside. Slice the leaves into 1/2-inch slices and keep separate from the stems.
  3. Heat a large, non-stick skillet over medium high heat. Add the chard stems and the onion and cook, stirring regularly, until the onion begins to turn golden. Add water a tablespoon at a time to prevent sticking, if necessary. Add the garlic and red pepper flakes and cook for another minute.
  4. Add the cooked Job's tears, beans, tomatoes, basil, and olives and bring to a simmer. Add the chard leaves, reduce heat to medium, and cover tightly. Cook, stirring occasionally, until chard is tender (allow 5-12 minutes, depending on your taste). Add the nutritional yeast and vinegar, and salt and pepper to taste
  5. Note: If chard is unavailable, kale makes a good substitute, though you may not need the balsamic vinegar, which I use to cut the bitter flavor of the chard.


Gluten Free Grain -- Millet
Gluten Free Grain -- Millet

Millet ....

... it isn't just bird feed!

Millet is an ancient staple of Egypt, North Africa and India and was important in those areas as wheat is in the US today. It is still considered a major source of food in North Africa. Unfortunately, it is looked upon as bird seed or cattle feed in the US and England – but it is becoming popular as a gluten free grain.

Millet is in the same family as corn, rice and sorghum. Since it is mild and light colored, it can be used as flour to replace ½ of regular flour. Millet contains little fat and has a higher nutritional value than rice and maybe even wheat!

Uses for Millet:

** For casseroles and pilafs – as a substitute for rice

** For a thickener for soups and stews

** Ground into flour and used in baked goods

My favorite way to eat millet is to cook it in three parts water for about twenty minutes, add raisins and coconut milk and eat it as a cereal. I have also seen puffed millet (similar to Kix cereal) which also makes a great tasting breakfast meal. Simply, but good!

Gluten Free Grains -- Millet
Gluten Free Grains -- Millet

Millet-Miso Vegetable Stew

Millet is often used in place of cous-cous in gluten free diets. This recipe is a good example of the versatility of gluten free millet.

Recipe taken from Amazing Grains: Creating Vegetarian Main Dishes with Whole Grains

Serving Size

Serves: 4-6


  • 2 teaspoons toasted sesame oil
  • 1/2 cup coarsely cut onions and/or leeks
  • 1 cup coarsely cut carrot
  • 1/2 cup coarsely cut parsnip
  • 1/2 cup coarsely cut celery
  • 1/4 cup coarsely cut sweet red pepper
  • 6 cups kombu or vegetable stock
  • 1/2 cup millet (preferable dry roasted)
  • 1/2 teaspoon sea salt
  • 2 tablespoons gluten free miso
  • 2 tablespoons tamari or gluten free soy sauce
  • 2 tablespoons wine (optional)


  1. Heat oil in soup pot over medium high heat. Saute vegetables. Add stock and bring to a slow boil.
  2. Add millet and sea salt, simmer for about 30 minutes. Season with miso, soy sauce and wine before serving.

Montina Ricegrass

Gluten Free Grain -- Montina
Gluten Free Grain -- Montina

Trademarked name for a unique gluten free flour

Montina is the trademark flour made from ancient Indian Ricegrass. Although the grain is thousands of years old, it has been relative obscure in the marketplace until the last 20 years when a research council in Montana was looking for a crop to grow in their harsh climate.

Indian Ricegrass is grown in western United States and into Canada. Montana has the largest group of commercial growers of Indian Ryegrass under the name of Montina. The grain appears to be related to the rice family.

Montina flour became popular when test showed that bread made with this gluten free flour did not fall apart or crumble like so many gluten free breads. The texture has a 'spongy' quality similar to standard wheat bread. Montina flour is darker because it is high in insoluble fiber and rather bland tasting by itself.

Montina All-Purpose Flour Blend contains white rice flour, tapioca flour and Montina Pure.

Gluten Free Grain -- Montina
Gluten Free Grain -- Montina

Montina Banana Bread

Recipe was taken from the following website:


  • 3 large bananas mashed
  • 2 cups Montina All-Purpose Blend Flour
  • 1 cup sugar
  • 2 teaspoons Xanthan gum
  • 1 stick (8 tablespoons) of vegan butter or coconut oil
  • 1 teaspoon vanilla
  • 2 -1/2 teaspoons baking powder
  • 2 eggs or equivalent egg replacement


  1. Preheat oven to 375°. Blend together the Montina All-Purpose Baking Flour Blend, baking powder, and Xanthan gum.
  2. In a separate large bowl, combine eggs (or substitute), butter or oil, sugar, bananas, and vanilla, stir well until mixed. Combine the dry ingredients, mix well.
  3. Bake in greased loaf pan for 40-50 minutes.


Gluten Free Grain -- Oats
Gluten Free Grain -- Oats

... Much more than Quaker Oats!

Oats are thought to original in northern Europe where they were used in fertility rituals. Oats were first mistaken for a wild weed due to the difference in the way they grew from other grains. Rolled oats, of course, were made popular in 1877 by the Quaker Oat Company.

Because oats are the most easily digestible grains, they are considered the best grain for young children and the elderly. They are also high in fat, contain a natural antidepressant nutrient, and help protect the heart, balance cholesterol and help circulation.

Until recently, those with gluten intolerance or celiac were told to avoid oats because they were contaminated with gluten from processing wheat on the same machinery as oats. Although oats are naturally gluten free, only those processed separately and marked gluten free are safe for consumers wishing to avoid gluten.

Uses for Oats:

Although the uses for oats seem endless, I will list a few of the common uses here.

** Groats - or whole oats with the inedible hull removed -- can be cooked and eaten in place of rice.

** Rolled oats can be eaten as a cooked cereal, added to baked goods, or used as filler for meatloaf.

** Ground into flour to use in baked items to give it more moisture.

Gluten Free Grain -- Oats
Gluten Free Grain -- Oats

Oatmeal Fruit Squares

Recipe taken from the following website:


  • 1/2 C Packed Light Brown Sugar or Coconut Palm Sugar
  • 1/2 C Arrowroot Flour or Cornstarch
  • 1/2 C Blanched Almond Flour or GF Flour Blend
  • 1/4 Tsp. Baking Soda
  • 1/8 Tsp. Salt
  • 1 C Gluten Free Instant Oats
  • 1/2 C Softened Earth Balance Butter
  • 1/2 - 3/4 C Jam Of Choice (I recommend apricot or seedless raspberry)


  1. Preheat oven to 350 degrees. Line an 8 inch square baking pan with foil and spray with GFCF cooking spray.
  2. In a large bowl, combine brown sugar, arrowroot, almond flour, baking soda, and oats.
  3. Add the softened butter and mix with a pastry blender or your hands until it forms a crumbly mixture.
  4. Press 2 cups of the mixture into the bottom of the prepared pan.
  5. Spread the jam over the oat mixture not going within 1/4 inch of the edge.
  6. Sprinkle the remaining crumb mixture over the top and lightly press into the jam.
  7. Bake for 35 to 40 minutes or until lightly browned. Cool completely. Remove from pan using the foil as handles and use a spatula to remove to keep squares intact.


Gluten Free Grains -- Quinoa
Gluten Free Grains -- Quinoa

Quinoa ...

... the mother of all grain!

Quinoa, nicknamed “the mother of all grain” for its high nutritional value, is actually a pseudo grain belonging to the Goosefoot family (Swiss chard, spinach, lamb’s quarters and beet family). Originally grown in the Andes Mountains in South America, Quinoa was an important plant and food to the Incas.

Before cooking, Quinoa needs to be rinsed off to remove the bitter coating. Most Quinoa is rinsed before it is packaged, but should be rinsed again before using. As quinoa cooks, the other germ twists outward, forming a ‘tail’.

Quinoa is typically pale yellow, but some species vary in color from white to pink, orange and dark red to purple and black.

Considered the most nutritious grain available, Quinoa contains more protein, is higher in unsaturated fats, and is lower in carbohydrate than most grain.

Uses for Quinoa:

** Cooked whole and used as a substitute for rice or couscous. Can be used as a hot cereal, or in casseroles, soups or stews. It can also be added cold to salads.

** Made into flakes to eat as a cold breakfast cereal or to replace oatmeal in recipes

** Ground into flour to be used in breads, muffins, crackers or pancakes.

Gluten Free Grains -- Quinoa
Gluten Free Grains -- Quinoa

Quinoa Salsa Salad

Recipe Source: Complete Gluten-Free Cookbook: 150 Gluten-Free, Lactose-Free Recipes, Many with Egg-Free Variations


  • 3 tablespoons gluten free salsa
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons cider vinegar
  • 2 tablespoons chili powder
  • Salt and freshly ground pepper
  • SALAD:
  • 1 cup cooked quinoa
  • 1 cup cooked wild rice
  • 1/2 cup rinsed and drained canned black beans
  • 1/2 cup rinsed and drained canned red kidney beans
  • 1/2 cup corn kernels
  • 1/2 cup chopped celery
  • 1/2 cup chopped red bell pepper
  • 1/4 cup chopped red onion
  • 2 Tablespoons snipped fresh cilantro


  1. Prepare the dressing: In a small bowl, whisk together salsa oil, vinegar, chili powder and salt and pepper to taste. Set aside for at least 1 hour. Store in a covered jar in the refrigerator for up to 3 weeks.
  2. Prepare the salad: In a large bowl, combine quinoa, wild rice, black beans, kidney beans, corn, celery, red pepper, red onion and cilantro.
  3. Pour dressing over salad and toss well to coat. Cover and refrigerate for at least 4 hours or overnight to allow flavors to develop and blend.


Gluten Free Grain -- Rice
Gluten Free Grain -- Rice

... most important human food staple in the world

Rice is only second to corn as the most important staple food in the world. It is said to originate in India, China and Southeastern Asia as early as 4000 B.C, but is currently grown around the world.

Worldwide there are more than 40,000 different varieties of rice. Following are some of the most common varieties and types of rice:

Brown Rice - unprocessed with husk, bran and germ intact

1. Long Grain Brown Rice - soft fluffy texture

2. Medium Grain Brown Rice - moist and tender

3. Short Grain Brown Rice - tends to cling together

4. Sweet Brown Rice - also referred to as Glutinous rice because of its glue-like consistency

White Rice - outer husk, bran and germ is removed (can be long, medium or short grain)

Aromatic or Scented Rice which includes Basmati, Jasmine, Della and Wild Rice (which is actually not a rice but a grass seed)

Rice, a complex carbohydrate, is high in protein. Brown rice in particular is high in Vitamin B and is also rich in other vitamins and minerals.

Uses for Rice are vast -- but I will list a few here:

** Long grain rice works well in stir-fries, rice salads and casseroles

** Medium or short grain rice is best used for sushi or rice pudding where stickiness is preferred.

** Rice can be eaten as a cereal, a side dish to replace potatoes, in desserts, in main dishes …. The list is endless!

** Ground into flour (brown or white) and used in baking, but does create a gritty and crumbly texture. Use with other flours and starches.

Gluten Free Grain -- Mexican Rice
Gluten Free Grain -- Mexican Rice


  • 2 ounces tomatoes - very ripe and cored (or see note below)
  • 1 medium white onion
  • 3 medium jalapenos
  • 2 cups long grain white rice
  • 1/3 cup canola oil (or coconut oil)
  • 4 minced garlic cloves
  • 2 cups vegetable broth (original recipe called for chicken broth)
  • 1 tablespoon tomato paste (may omit if using canned tomatoes)
  • 1 1/2 teaspoons salt
  • 1/2 cup fresh cilantro
  • minced
  • 1 lime


  1. Adjust rack to middle position and preheat oven to 350.
  2. Process tomato and onion in processor or blender until pureed and thoroughly smooth. Transfer mixture to measuring cup and reserve exactly 2 cups. Discard excess.
  3. Remove ribs and seeds from 2 jalapenos and discard. Mince flesh and set aside. Mince remaining jalapeno. Set aside.
  4. Place rice in a fine mesh strainer and rinse under cold running water until water runs clear- about 1 1/2 minutes.Shake rice vigorously to remove excess water.This step removes the starch from the rice so it will not stick. IF YOU OMIT THIS STEP YOUR RICE WILL NOT BE DRY AND FLUFFY.
  5. Heat oil in heavy bottomed oven safe 12 inch straight sided saute pan or Dutch oven with tight fitting lid over low-medium heat about 2 minutes. (The recipe is very specific about this but I used a 10 inch dutch oven and it worked out fine.) Drop a few rice grains in and if they sizzle then it is ready. Add rice and fry stirring until rice is light golden and translucent, about 6-8 minutes. Be careful that the oil doesn't get too hot too fast or the oil will splatter.
  6. Reduce heat to medium, add garlic and 2 minced jalapenos and cook , stirring constantly until fragrant, about 1 1/2 minutes.
  7. Stir in broth, pureed mixture,tomato paste, and salt. Increase heat to medium high, and bring to a boil.
  8. Cover pan and transfer pan to oven to bake until liquid is absorbed and rice is tender, 30-35 minutes.Stir well after 15 minutes.
  9. Stir in cilantro, minced jalapeno to taste, and pass lime wedges separately.
  10. * If you can't get good fresh tomatoes you are better off using canned tomatoes. Don't use those awful hard and underipe tomatoes that are at most supermarket chains. Just be sure that the processed tomatoes and the one onion equals 2 cups. One the other hand- if you find that after processing your tomatoes and onions that you have less than 2 cups- simply add enough bottled salsa to make up the difference.
  11. * Do not skip any of the steps. It may seem stupid- but rinsing the rice to remove the starch is very important if you want fluffy rice. It will only take two minutes of your time but it makes the difference.
  12. * Leftovers are just as delicious the next day so this is a perfect dish to make ahead time for potlucks. This rice also freezes well. For Freezing Ahead: Cool, portion and freeze in a ziploc bag. To reheat from frozen: Place in a pyrex dish and warm in the microwave, stirring every 2-3 minutes until heated through.


Gluten Free Grain -- Sorghum
Gluten Free Grain -- Sorghum

Sorghum ...

... great grain for diabetics!

Sorghum, originally grown by impoverished people in Africa and Asia. It was brought to the United States in the mid-1800s where it eventually became one of the first exotic grains to be used in gluten free baking.

Sorghum has a mild sweet flavor and is a wonderful compliment to stronger tasting flours such as bean based flours. Like most grains, it contains protein, carbohydrates, fiber, B vitamins and other minerals. Because the protein and starch in sorghum digest slowly, it is a good grain for diabetics.

Uses for Sorghum:

** Whole grain is used for cereals and rice substitutions.

** Sorghum can be puffed or popped for use in granola bars, snacks, and cereals

** Cracked sorghum can be used in mixed dishes and casseroles.

** Ground into flour for baked goods

Gluten Free Grains -- Sorghum
Gluten Free Grains -- Sorghum

Gluten Free Vegan Snack Cookies


  • 1 cup raw sunflower seed -- finely ground (equals about 1 1/4 cups ground)
  • 1 cup sorghum flour
  • 1/4 cup tapioca flour
  • 1 teaspoon cinnamon
  • 1 teaspoon baking powder (I used our corn-free baking powder)
  • 1/2 teaspoon guar gum or 1/2 teaspoon xanthan gum
  • 1/4 teaspoon sea salt
  • 1/3 cup grapeseed oil or 1/3 cup melted coconut oil
  • 1/3 cup grade b maple syrup
  • 2 tablespoons applesauce
  • 1 teaspoon vanilla
  • 1/4 -1/2 cup chopped raisins


  1. Preheat oven to 350 degrees F.
  2. Grind the seeds in a food processor, coffee grinder, or the dry container of the Vita-Mix (which is what I use). Place them into a large bowl with the flours, cinnamon, baking powder, guar gum, and salt. Whisk together well.
  3. In a separate bowl or liquid glass measure whisk together the wet ingredients (oil, syrup, applesauce, and vanilla).
  4. Add the wet ingredients to the dry. Add the chopped raisins. Whisk together. Then continue to mix with a wooden spoon until the dough thickens, another 60 seconds or so.
  5. Roll dough into 1-inch balls and place onto a greased cookie sheet. Gently flatten each ball with the bottom of an oiled glass.
  6. Bake for about 15 minutes. The cookies won't brown on top but will on the bottom. Cool on a wire rack.


Gluten Free Grains -- Teff
Gluten Free Grains -- Teff

Teff ....

.... The 'poor man's food'!

Teff, originally from Ethiopia, is one of the tiniest seeds in the whole grain category. Once considered to be the 'poor man's food", it has become a very popular gluten free grain in the US.

Because teff has a high concentration of nutrients, especially protein, iron and calcium, it is more nutritious that wheat. Teff has a high fat content and should be stored in the refrigerator or freezer to retain its flavor.

Uses for Teff:

**Sprouted to use in sandwiches or salads

**Thickener in soups and stews (ground or whole)

**Cooked as a breakfast cereal, added to stir fry dishes, or made into 'burgers'

**Ground into flour to use in baked goods

Gluten Free Grain -- Teff
Gluten Free Grain -- Teff

Awesome Gluten Free Vegan Peanut Butter Cookies

Prep time: 7 min
Cook time: 13 min
Ready in: 20 min
Yields: Yields: 24 cookies


  • 1 1/2 cups teff flour
  • 1/2 teaspoon sea salt
  • 1/2 cup maple syrup
  • 1/2 cup canola or grapeseed oil
  • 1 teaspoon vanilla
  • 1 cup peanut butter


  1. Preheat oven to 350.
  2. In a large bowl combine dry ingredients, set aside.
  3. In a food processor blend syrup, oil, vanilla and peanut butter.
  4. Add the wet ingredients to the dry, blend well.
  5. Shape dough into walnut sized balls.
  6. Place on a slightly greased cookie sheet and flatten gently with the tines of a fork.
  7. Bake about 13-15 minutes.
  8. Cool on wire rack.

How to Store Your Gluten Free Grains

Grains should be stored in an airtight jar -- preferable glass or ceramic to prevent grain from being invaded by moths. Grains that are high in fat, such as Teff, should be refrigerated or frozen.

For long term storage, freeze your grains!

My favorite cookbooks ... - ,,,Using grain

Not all books are gluten free!

Please share your comments, thoughts or suggestions

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    • MelRootsNWrites profile image

      Melody Lassalle 

      8 years ago from California

      My niece has celiacs disease so gluten free has become a part of our family get together. Thank you for this information. I've tried some of these grains in the past, but I see there is more for me to explore.


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