Many people discover whether through a blood test or an elimiantion diet that they need to avoid gluten. Getting you head around the wide variety of gluten-free grains and then learning how to cook with them can be a challenge. These ideas were presented as part of a food demonstration at the Organic Foods and Cafe to help people become more familiar with the alternaitves to gluten.

Amaranth

Quinoa

Buckwheat

Millet

Wild rice

Corn

What is gluten ?

Gluten is a protein found in rye, barley and wheat. Oats contain the protein avelin simiar to gluten and people with a gluten allergy are advised to also avoid them. Gluten sensitivity is widespread and can be detected by a blood test positive for anti-gliadin antibodies.

Coeliac disease is a more serious autoimmune condition in which a person's immune system reacts to gluten in food, damaging the lining of the small intestine. Symptoms include diarrhea, foul-smelling stools, nausea, abdominal bloating, skin rashes, malabsorption, anaemia, and weight loss.

It is diagnosed by a blood test (tissue transglutaminase antibodies and endomysial antibodies) and/or biopsy where a sample of the small intestine is removed and examined. Avoiding gluten for life is the treatment for celiac disease.

Some people need to avoid even the most minute traces of gluten if they have a severe life threatening reaction by eating grains that have the gluten-free symbol (using a certified process). Damage to the lining of the small intestines can cause fragments of other foods to leak into the blood stream causing allergic reactions. It would be wise to check other food sensitivities such as dairy, yeast, soya, eggs and nuts.

Where do I start?

If you have a gluten sensitivity start experimenting with new gluten-free grains focusing on the ones you digest and enjoy the most. Focus on those with the best nutritional profile (amaranth and quinoa). In the early stages of diagnosis it is recommended you take and digestive enzyme formula to help support digestive function.

Reading and understanding food labels will help you to recognise gluten and other potential allergens in foods (click here for a list of gluten-free foods). The Organic Foods and Café are gradually stocking more gluten-free alternatives but it helps if you, the consumer reads labels and do your own research and advocacy to ensure the range of gluten-free foods increases. The Organic Foods and Café stock a large selection of gluten-free products asupermarkets. The following websites are helpful:

www.foodallergy.org

www.coeliac.org.au

www.allergy-clinic.co.uk

www.coeliac.co.uk

www.coeliac.org

www.glutenfreeda.com

www.gorgeousglutenfree.com.au

ww.gluten-free-living.net

www.aoecs.org The Association of European Coeliac Societies (AOECS)

www.celiac.ca (The Canadian Coeliac Assoc)

www.csaceliacs.org (Coeliac Sprue Assoc USA )

 
Gluten-free wholegrains

Wholegrains are an essential element in the diet and offer the following benefits:

Incorporating wholegrains into your diet requires more dedicated chewing to help enzymes in saliva to start the breakdown and efficient digestion of grains.

Amaranth was used by the ancient Aztecs for its value as a high protein, high calcium, magnesium and silicon food. As a cousin of quinoa it is also high in the amino acids methionine and lysine which help with the development of connective tissue and bone growth. Commonly consumed in Africa and Latin America , it comes from the seeds of a broad-leafed annual plant. Amaranth can be used in bread-making, boiled, sprouted or popped in cereals. When processed and popped it has a high glycemic index food. Alkalinises the blood and considered a cooling grain.

Gluten-free muesli

1 cup puffed amaranth
1 cup puffed rice
1 cup puffed quinoa
1 cup of gluten-free corn flakes

1 cup of pumpkin, sunflower, sesame and linseeds in equal proportions
raisins or other dried fruit
blanched almonds

Mix together and serve with fruit, soy milk, yoghurt or rice milk

Bella's Aztec Biscuits

1 cup of millet flour
1 cup of puffed amaranth
1 tsp of bicarbonate of soda
½ cup of date syrup
½ cup of desiccated coconut
½ cup of olive oil

Mix all the dry ingredients together, add oil and date honey and mix well. Spoon small amounts of the mixture onto a well greased baking tray and bake for 15-20minutes in a moderate (350deg) oven.

Quinoa pronounced keen-wa, was grown by the Incas of South America for thousands of years where it was known as the “mother grain” because of its high protein content. It is a very good source of calcium, iron, phosphorus, B vitamins and vitamin E. Boiled like rice it swells to four times its dry-weight size becoming translucent with the texture of caviar. It can be served like rice or cous cous as a savoury option or can be topped with fruit and rice milk for a sweet breakfast. It benefits from being rinsed before cooking to reduce bitterness. Alkalinises the blood.

Quinoa tabbouleh

½ cup of quinoa
2 cups of water
½ cup of peas
1 tomato diced
½ cup of pine nuts
small handful of dulse
small bunch of chives minced
1 cup of minced parsley
3 tablespoons of lemon juice
1 tablespoon of olive oil
salt and pepper to taste

Rinse quinoa under the tap and add water in a saucepan. Bring to the boil and simmer for 20 minutes. Add peas in the last minute. Place in a bowl and mix with the rest of the ingredients. Serve on cos lettuce with grilled fish and tahini.

Quinoa Combo

1 cup of quinoa
2 cups of water
2 small onions
½ cup cooked chickpeas/tofu/tempeh
1 cup of broccoli florets
2 medium carrots sliced
1 chopped leek
½ cup presoaked wakame
2-3 cloves garlic minced
2 medium zucchini sliced
2 tbs miso
½ cup boiling water
1 tsp turmeric

Sautee onion, garlic, turmeric in a little olive oil. Add water, chickpeas and all veg except zucchini to the pot and bring to the boil. When boiling stir in the cup of quinoa and cover and simmer for 10 minutes then add zucchini until soft. Add boiling water to miso and stir into the quinoa/veg mix. You can add cubed tofu/tempeh now and garnish with fresh coriander/parsley and some olive oil. Serves 4.

Buckwheat is the seed of an herbaceous plant related to the rhubarb family and has a wonderful nutty flavour.. Rutin, a bioflavonoid found in buckwheat strengthens capillaries and blood vessels and therefore improves circulation. It is also an effective treatment for diarrhea. Kasha is toasted whole buckwheat and is popular in Eastern Europe and Russia where it is eaten as porridge, often containing chopped nuts, fruit and preserves. When crushed and ground into flour it becomes an essential ingredient in the famous buckwheat pancakes of Brittany in Northern France, blinis in Russia and soba noodles in China and Japan . Alkalinises the blood. Whole buckwheat has a moderate GI.

100% Buckwheat bread is available from the Organic Foods and Cafe and 100% buckwheat noodles with green tea are avaialble from the Asian section of Spinneys.

Millet was first cultivated in Ethiopia then spread to the Middle East and Asia . It is known as the “queen of grains” for its high protein and silicon content. According to Traditional Chinese Medicine, it is cooling in nature, moistens dryness, strengthens the kidneys through its diuretic nature and is thought to be the best grain for Candida albicans overgrowth and weight loss. It comes from the same grass family as rice, corn, sorghum and teff. Alkalinises the blood and considered a cooling grain.

Savoury pancake wrap

100gm of buckwheat/millet/rice/soya/chickpea flour
1 large egg
100ml of soya milk
Small handful of dulse seaweed
2tsp of miso soup mix
2tbs of warm water

Put the flour in a large bowl. Add the egg, soya milk, seaweed and miso soup blended with warm water. The batter should be the consistency of pouring cream. Heat sesame oil in a frypan and place a small amount of batter in the centre and tilt to cover the pan. When the sides begin to curl up toss it over and cook briefly. Use it to wrap eggs, spinach and mushrooms

Wild rice is not a true rice but more closely related to corn. Native to North America it is known as a water grass and has more protein, minerals and B group vitamins than other rice. Cooling, diuretic and benefits the kidneys and bladder. Takes 45 minutes to cook. Moderate GI.

Pecan, pomegranate and wild rice salad

½ cup of Italian wild red rice
½ cup of pecans
½ cup of pomegranate seeds
olive oil, balsamic vinegar, salt and pepper to taste

Boil the rice for 45 minutes in 3 cups of water until all the liquid is absorbed. When cooled added roughly broken pecans, pomegranate. Place on lettuce and drizzle with olive oil and lemon juice.

Corn also known as maize and can be eaten as a vegetable (corn on the cob) or dried and processed into polenta, corn tortillas, pasta and bread. Strengthens the kidneys and corn silk can be used as a highly diuretic tea used in the treatment of blood pressure, edema and kidney stones. Low in the B vitamin niacin. Corn on the cob has a low GI whilst processed corn products usually have a high GI.

Sweetcorn fritters with tomato salsa

3 tbsp of gluten-free flour
3 tbsp of soy or rice milk
1 egg
110gm of sweetcorn drained
1 zucchini grated
1 small carrot grated
½ sheet of nori seaweed chopped into strips

Stir the milk into the flour and add the egg. Beat well. Add the sweetcorn, grated zucchini, carrot and nori seaweed. Fry batches of the fritters for 3-4 minutes and serve with a topping of salsa (Enrico's is a good choice).

You can also use sweet potato/ potato/ potato flour with this recipe instead of the gluten-free flour.

Arrowroot is a white flour is ground from the root of a West Indian plant and can be exchanged for cornstarch if you are allergic to corn.

Sago is small balls of starch made from the inner trunk of various kinds of palm trees. It is used as a thickener in puddings.

Chickpea (besan, garbanzo bean) flour is a high protein flour that can be used in baking.

Tapioca like sago is available in small balls and is used for thickening in soups, stews and puddings.

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