Which Grains are Gluten Free? Archive

Gluten Free Grain: Oats

Posted May 26, 2012 By Sandy

Oats are thought to original in northern Europe where they were used in fertility rituals.

Read more about Oats on my Squidoo Lens:  Gluten Free Grains!

Oatmeal Fruit Squares

oatmeal fruit squares

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 Earth Balance Butter, Softened (if you soften it in the microwave, be sure it’s just soft and not mostly melted)
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.

Recipe Source:  http://cookingglutenfree.blogspot.com/2012/01/oatmeal-fruit-squares.html

Other Sources:  http://en.wikipedia.org/wiki/Oats

Amazing Grains: Creating Vegetarian Main Dishes with Whole Grains

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

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Gluten Free Grains: Job’s Tears

Posted May 19, 2012 By Sandy

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.

Read more about Job’s Tears on my Squidoo Lens:  Gluten Free Grains!

Swiss Chard with White Beans and Job’s Tears

Gluten Free Grains -- Job's Tears

  • 1/2 cup uncooked Job’s tears (or barley, farro, buckwheat groats, or spelt) or 1 cup cooked hominy
  • 1 bunch chard, about 12 ounces
  • 1 large onion, chopped
  • 4 to 6 cloves garlic, minced
  • 1/4 teaspoon red pepper flakes
  • 16 ounces Great Northern beans (1 can, drained, or 1 1/2 cups cooked)
  • 1 15-ounce can diced tomatoes, preferably fire-roasted
  • 2 teaspoons dried basil
  • 8 kalamata olives, sliced
  • 2 tablespoons nutritional yeast
  • 2 teaspoons balsamic vinegar (optional)
  • generous grating black pepper
  • Salt to taste


  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

Notes:  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.

Sources: http://blog.fatfreevegan.com/2012/05/swiss-chard-with-white-beans-and-jobs-tears.html


Amazing Grains: Creating Vegetarian Main Dishes with Whole Grains

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Gluten Free Grain: Montina Ricegrass

Posted May 12, 2012 By Sandy

Montina is the trademark flour made from ancient Indian Ricegrass.

Read more aboutMontina on my Squidoo Lens:  Gluten Free Grains!

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

Montina™ Banana Bread

Gluten Free Grain -- Montina Ricegrass

  • 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 ½ teaspoons baking powder
  • 2 eggs or equivalent egg replacement


Preheat oven to 375°. Blend together the Montina All-Purpose Baking Flour Blend, baking powder, and Xanthan gum.

In a separate large bowl, combine eggs 9or substitute), butter, sugar, bananas, and vanilla, stir well until mixed. Combine the dry ingredients, mix well.

Bake in greased loaf pan for 40-50 minutes.

Recipe Source: http://www.theglutenfreelifestyle.com/montina.html


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Gluten Free Grain: Millet

Posted May 5, 2012 By Sandy

Millet is an ancient staple of Egypt, North Africa and India and was important in those areas as wheat is in the US today.

Read more about Millet on my Squidoo Lens:  Gluten Free Grains!

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!

Millet-Miso Vegetable Stew

Gluten Free Grains -- Millet

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.


  • 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)


Heat oil in soup pot over medium high heat. Saute vegetables. Add stock and bring to a slow boil.

Add millet and sea salt, simmer for about 30 minutes. Season with miso, soy sauce and wine before serving.


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


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

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Chia Breakfast Meal

Posted April 30, 2012 By Sandy

Until I read this post and recipe, I never thought about fixing  Chia for a Breakfast Meal!  And it is not a cooked meal — it is raw!  Quick and easy to make — probably could be made the night before and refrigerated overnight!

Gluten Free Vegan and Raw: Chia Breakfast Porridge

Chia Breakfast Meal1 cup raw unsweetened almond milk (or commercial brand if you don’t have raw)
3 tbsp whole Chia seeds from your health food store
1/8 cup maple syrup
1/4 tsp Vanilla extract
1 pinch of cinnamon (to taste)
Garnish with fruit (I used peaches and a dried papaya)

Pour milk into a small bowl and then add the and other ingredients.  Stir with a small wisk for at least two minutes so that the chia begins to hydrate but doesn’t become clumpy.

Set in refrigerator for 2 hours or overnight.


If you are having difficulty finding Chia Seeds, check the link below:

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Gluten Free Seed: Hemp Seeds

Posted April 28, 2012 By Sandy

Hemp has been used for centuries for fiber, but today the seeds are a source of food for people and animals.  It is grow in numerous countries around the world including Spain, China, Japan, Korea, HempEngland, France, Africa, North Africa, Egypt and Ireland.  Currently, China is the largest producer.  Unfortunately, the US considers hemp an illegal drug (plant leaves are used as marijuana), so Hemp Seeds are imported to the states.

Hemp Seeds are high in protein, fats, omega-3 and omega-6 fatty acids, fiber and iron.  The seeds have a very nutty flavor — similar to sunflower seeds.

 Uses for Hemp Seeds:

  • Sprinkled on top of foods such as stir fries, cereal or salads
  • Blended into baked goods for extra crunch
  • Ground into flour and used to make pancakes, muffins, breads, cookies and bars
  • Made into dairy free milk
  • Made into oil
  • Sprouted and added to salads and other dishes

Our featured recipe is Hemp Corn Chips.  If you have a food dehydrator, these corn chips will be considered raw (temps below 108 degrees!)

Raw Hemp Corn Chips

Hemp Corn Chips

6 cups corn (kernals-fresh or frozen)
1 cup hemp seeds
10 cups sunflower seeds (soaked-6 cups before soaking)
2 3/4 cups water
1 1/2 cups flax seeds (ground into a meal)
1 1/2 tablespoons celtic sea salt
1 lime, juice of


1 Puree corn in a food processor until creamy. Place in a mixing bowl.
2 Puree sunflower seeds with water until creamy and add to the mixing bowl. Add remainder of ingredients and mix well.
3 Spread 2 1/ 2 cups of the batter on a 16″ dehydrator tray covered with a Teflex sheet.
4 Cut into desired shapes: triangles, squares, circles, etc.
5 Dehydrate for 24-30 hours at 105 degrees until crispy. Remove the Teflex sheets after about 10 hours.
6 Makes approximately 175 chips.


Hemp SeedsSources:


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

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Gluten Free Seeds: Flaxseed

Posted April 21, 2012 By Sandy

Flax is one of the oldest cultivated crops going back to the Egyptian times.  The slender plants grow as tall as 4 feet and are sometimes used as an ornament plant in gardens.  Canada is current the largest growers of flax.

Flax is also grown for its seeds which are often processed to make linseed or flax oil.  Flaxseeds are grown in two varieties:  brown and yellow seeds.  High in dietary fiber, they also contain a very high concentration of Omega 3 fatty acids and can taste slightly spicy.

Flaxseed can be eaten whole, cracked or ground.  Once cracked or ground, they should be eaten within a week to avoid becoming rancid, or refrigerated for up to six months.

Uses for FlaxseeGluten Free Grain:  Flaxseedd:

  • Added whole to breads or topping for cereal or salads
  • Ground and added to breads or muffins
  • Ground and added to water as a replacement for eggs in baked goods:   2 ½ tablespoons flaxseed meal with 3 tablespoons of warm water will replace one egg.

Flaxseed, like many other seeds, makes wonderful tasting crackers.  Following is a recipe I found in my favorite cookbook:  Complete Gluten Free Cookbook:

Crispy Sesame Flaxseed Wafers

1/3 cup soy flour
¼  teaspoon gluten free baking powderGluten Free Grain:  Flaxseed
½ cup sesame seeds
½ cup untoasted flaxseed
2 teaspoons anise seeds
2 teaspoons caraway seeds
2 teaspoons fennel seeds
½ cup coconut oil or butter substitute
¼ cup granulate sugar
¼ cup water

Combine flour and seeds in a large bowl.  Mix well and set aside.

Cream butter substitute and sugar in a separate bowl.  Add water and beat well.  Slowly add dry ingredients.

Drop small spoonfuls of batter onto cookie sheets, at least 2 inches apart.  Flatten with the bottom of glass.  Bake at 325 degrees for 13 to 16 minutes or until lightly browned.  Cool on baking sheet for 2-3 minutes before transferring crackers to rack.  Can be stored in an airtight container for up to 3 weeks.

Photo and information source:


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

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Gluten Free Grain: Corn

Posted April 14, 2012 By Sandy

Corn, which is considered a staple in many countries, had been used by the Native AmerGluten Free Grain:  Cornicans for thousands of years.

Read more about Corn on my Squidoo Lens:  Gluten Free Grains!

Gluten Free Vegan Corn Bread

  • 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.).

Recipe from Food.com




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

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Gluten Free Grain: Buckwheat

Posted April 7, 2012 By Sandy

Buckwheat, which is not a grain related to the wheat family, was thought to have originated in Central Asia, China and/or Siberia.

Find out more about Buckwheat on my Squidoo Lens:  Gluten Free Grain

Buckwheat pancakes is an all time favorite way to eat buckwheat!  Following is a Gluten Free Vegan version I found on Food.com:

    Vegan, Gluten-Free Buckwheat Pancakes

1/2 cup buckwheat flour
1/4 cup quinoa flour
1/4 cup cornflour
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.

Read more: http://www.food.com/recipe/vegan-gluten-free-buckwheat-pancakes-430574#ixzz1rIqnVQK1

Photo and information source: http://en.wikipedia.org/wiki/Buckwheat


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

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Gluten Free Grain: Amaranth

Posted March 31, 2012 By Sandy

Amaranth is probably the oldest grain cultivated today.

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.

Find out more about Amaranth on my Squidoo Lens:  Gluten Free Grain

Living Without Magazine has a wonderful recipe using Amaranth:

Popped Amaranth Hemp Cereal

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.

½ cup amaranth
¼ cup hemp seeds
¾ cup chopped dried apricots
1½ 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.

Gluten Free Grain: Amaranth

Amaranth on left and Wheat on right




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

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