Grains

Quinoa

 

There are many grains that do not contain gluten and can be used to substitute wheat, barley and rye.

To avoid the risk of cross-contamination, please be aware that you must use kitchen utensils which have not previously been used to prepare meals containing gluten

 

 

Quinoa (pronounced ‘keen-wah’) is not a grass or a grain, but is a pseudocereal which does not contain gluten. Quinoa grains are generally cooked the same way as rice and can be used in a wide range of dishes, from muesli to salads. It has a light, fluffy texture when cooked, and a mild, slightly nutty flavour.


Cooking: bring two cups of water to a boil with one cup of grain, covering at a low simmer and cooking for ~15 minutes or until the germ separates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it (like al dente pasta). As an alternative, one can use a rice cooker to prepare quinoa, treating it just like white rice (for both cooking cycle and water amounts). Quinoa can serve as a high-protein breakfast food mixed with honey, almonds, or berries; it is also sold as a dry product, much like corn flakes. Quinoa flour can be used in wheat-based and gluten-free baking.


Amaranth

There are around 60 species of amaranth, a herb which is grown in Asia and the Americas. They are not a member of the grass family and do not contain gluten.


Cooking: Bring equal volumes of amaranth and water to a boil, reduce to a simmer, cover, and cook until all water is absorbed which takes about 10-12 minutes. For a more porridge-like consistency, use a greater proportion of water. Experiment to find the texture you prefer.


Millet

Millet is a grain that does not contain gluten and therefore can be eaten by those with coeliac disease. The protein content in millet is very close to that of wheat; both provide about 11% protein by weight. Millets are rich in B vitamins, especially niacin, B6 and folic acid, calcium, iron, potassium, magnesium, and zinc.
Millet can be used to make porridge, flapjacks and flatbreads and can also be used in salads.


Cooking: Five measures of boiling water for each two measures of millet with some sugar or salt. The mixture is cooked covered using low flame for 30–35 minutes.


Rice

All rice, including brown, white and wild rice does not contain gluten and is suitable for a gluten-free diet. There are many varieties of rice; the main distinction is between long and medium grain rice. The grains of long grain rice tend to remain intact after cooking; medium grain rice becomes more sticky. Medium grain rice is used for sweet dishes and the famous Italian dish risotto. Raw rice may be ground into flour for many uses, and may also be made into various types of noodles. Rice flour and starch often are used in batters and breadcrumb coatings to increase crispiness.
Rice may also be made into rice porridge by adding more water than usual, so that the cooked rice is saturated with water to the point that it becomes very soft, expanded, and fluffy. Rice porridge is commonly eaten as a breakfast food.


Cooking: Rice is usually cooked by boiling or steaming. Brown rice and wild rice take longer to cook than white rice. The best way to test if it is cooked is simply to bite a grain. Alternatively follow the instructions on the packet.


Corn

Corn and corn flour do not contain gluten and can therefore be eaten as part of a gluten-free diet. However, cornflakes may contain some gluten-containing ingredients such as barley and malt - always check the packaging.


Buckwheat

Buckwheat is naturally gluten-free and buckwheat flour is a good substitute for wheat flour. It is often used to make porridge, pancakes, bread, pasta and thickener for gravies, soups and dressing.


Cooking:Boil two cups of water and add buckwheat, cook at medium heat covered with lid. Remove from stove after 15-20mins. For firmer consistency add buckwheat to two cups of boiling water, cover with lid and reduce heat. Remove from stove after 15mins and leave to stand with closed lid for 10mins.

GLUTEN-FREE RECIPES 

 

Quinoa Burger

Ingredients

1 1/2 cups cooked quinoa

1/2 cup mashed cooked chickpeas 2 Tbsp water

1 egg

1/2 clove of garlic, chopped

1 tsp chopped basil

½ tsp thyme 

½ tsp paprika

½ tsp ground coriander

1 tsp ground cumin

4 tbsp tapioca 

Salt & pepper to taste

 

Method

1. Dry-roast garlic and spices in a non-stick frying pan on medium heat, stirring regularly for 5 min.

2. Add all ingredients into a bowl and blend in food processor.

3. Refrigerate for an hour then divide mix into 8 equal portions and form into burgers. 

4. Fry for 5-10 min each side on medium heat until browned and firm

5. Serve with salad

 

 

Millet-Quinoa-Rice Flour Bread 

Baking for 40mins at 180°C

Ingredients

105gr millet flour

65gr quinoa flour

135gr brown rice flour

45gr sweet rice flour

100gr cup tapioca flour 

15gr brown sugar

25gr teaspoons salt

8gr xanthan gum

3 x eggs

20gr honey

5ml vinegar

60gr butter or margarine, melted

1 packet active dry yeast and 5gr granulated sugar 

300ml warm water 

 

Method

1. Make sure the dry ingredients and eggs are at ambient temperature.

2. Grease the bottom of two 20cm bread pans. Preheat oven to 200°C then turn oven off.

3. Sift together the dry ingredients in a medium bowl. In a separate bowl mix together eggs, honey, vinegar and butter.

4. Stir the yeast with 5gr of sugar and add 60ml of warm water. Stir well, cover and rest for 10 minutes after which the mixture should have foamy layer.

5. Add the egg mixture to the dry ingredients and then add the foamy yeast mixture.

6. Beat or knead the dough for about 15minutes and slowly add the remaining warm water. The dough should be like very stiff cake batter. If you have added too much water add some rice flour until the right dough consistency is achieved.

7. Divide the dough into two portions and put into the greased, 20cm bread pans. Place the pans in the warm (but switched off) oven to rise for about 1-1.5 hours and cover with a towel. Once the dough has risen to the top of the pan, bake for 40mins at 180°C.

 

 

Onion Bhaji with Buckwheat Flour

Ingredients

125gr buckwheat flour 

5 x small onions, halved and sliced

1/2 teaspoon salt

1/4 teaspoon ground cumin

1/2 teaspoon ground coriander

olive oil

5gr tomato puree

40ml water

 

Spices for the Pan

1/2 tsp turmeric

1/2 tsp ground coriander

1/4 tsp ground cumin

1/4 tsp ground ginger

1/4 tsp chilli powder

 

Method

1. Drizzle a little oil into a large pan and add onions. Fry onions on low heat until soft and translucent (do not brown them), stirring all the time.

2. Add chilli powder and mix well. Then add spices for the pan: turmeric, cumin, ginger and coriander. Stir well and remove from the stove.

3. Pre-heat oven to 180°C.

4. Put buckwheat flour, salt, coriander and cumin in a bowl and mix well. 

5. Add onions into the bowl and mix through.

6. When all onions are coated with flour mix, dissolve tomato puree with 30ml water and add to onion mixture, mix well. Add 10ml water and add to the onion mixture, stir thoroughly.

7. If you added too much water add a few pinches of flour till you get the right consistency.

8. Drizzle some oil onto a baking tray, drop two tablespoons of the onion mixture for one bhaji onto the tray and flatten with the back of a spoon.

9. Place into a oven and bake for 10 minutes at 180°C.

10. Remove onion bhajis from the oven, drizzle with some drops of oil and return to oven for another 5-10mins or until gold brown.

 

Chocolate Cake

Ingredients

4.5 oz dark chocolate, 70 % cocoa 

3 Tbsp amaranth flour (1 oz)

3 Tbsp quinoa flour (1 oz)

1/2 cup golden sugar

7 tbsp unsalted butter

1 tsp vanilla extract

30 gr pecans, coarsely chopped 

3 x eggs

Pinch of salt

 

Method

1. Preheat oven to 175°C.

2. Coat a 5 x 18cm rectangular cake tin with butter and line with parchment paper.

3. Melt chocolate and butter in a bowl placed on top of a pot full of simmering water.

4. Separate the egg yolks from the whites. Beat the yolks with sugar and vanilla until fluffy and pale

5. Add melted chocolate and mix well until smooth.

6. Add nuts and flours, mix well until smooth.

7. Add a pinch of salt to the whites and beat them until light and firm. Carefully fold into the cake mix. 

8. Pour into cake tin and bake for approx. 45 min. Check if the cake is cooked by inserting the blade of a  knife. It should come out almost dry, but not totally (the cake is moist).

9. Allow cake to cool for 5 min before removing from cake tin. Cool on rack and serve with a dusting of icing  sugar.