Gluten-Free Grains 3
Ms H
In this part I continue with the list of gluten-free grains
and their cooking instructions.
Teff
Teff has a sweet light nutty
flavour and slightly sticky consistency.
Teff is good source of calcium and fibre. They are used as a thickener.
Cooking instruction: add 1
cup of teff grain to 3 cups of water boil and simmer it for 25 minutes.
Cornmeal whole grain
Cornmeal is a good source of magnesium,
phosphorus, zinc, iron and B-6 vitamin. It is good for high blood pressure and gallstones. It can be served for
breakfast, dinner and dessert.
Oat
Oats are good source of protein and incredibly
high in calcium, potassium and magnesium. Oat contains anti-oxidant, enhances
the immune system and protects against heart failure. It mostly used for
breakfast and desserts.
Montina
Montina is high in fibre and protein.
Sorghum
Sorghum contains large amount of fibre and protein, it
protects against diabetes and lowers the cholesterol. It is used for porridge
and it also ground into flour.
Gram flour is chickpea flour consists of 25% of protein,
carbohydrates, B-6 vitamin, potassium, iron and magnesium. It also contains
anti-oxidant, vitamin E and protease inhibitors, which halt the DNA producing
cancer cells. It has a distinctive taste. You can use it for pancakes,
dumplings.
Soy
Soybeans are very rich in nutrients. Soybeans contain the
very high level of protein, rivalling meat, fish and eggs making it an idea for
vegetarians, a lot of fibre and are rich in calcium, magnesium. You should keep
it in your mind the soy products are fermented or refined and the process
changes the original nutritional values.
At least a dozen types of rice provide different textures,
tastes and nutritional value. Brown and wild rice contain the whole grain; the
germ and the bran of the grain. Consequently, brown and wild rice are
considered healthier because they contain more nutrients; 85% carbohydrates, 8%
protein, 7% fat, magnesium and abundant amount of fibre. In contrast, white
rice has smaller nutritional profile.
Rice flour is a form of flour made from finely milled rice.
You should be aware of that there are two types of rice flours; glutinous and
non-glutinous. Read the label thoroughly. Rice flour is used in cakes,
pancakes, bread, noodles and as a thickening agent. Add 1 cup of brown rise to 2 1/2 cups of water boil and simmer for
35- 40 minutes.
Tapioca
Tapioca is extracted from cassava
root available as starch used for thickening and as pearls, which needed to be
soaked before cooking in order to rehydrate. It mostly consists of
carbohydrates.
GM crops
Corn is the substitute cereal in
gluten free diet, recommended, considered safe, but in some cases it induced
abnormal reaction in patience. In some cases GM crops are used in food. You must see it the genetic modification is
essential in effective farming. The effects of genetic modification in crops
have been tested on animals but not on humans. Soya has its similar history.
You cannot forget that all of the processed foods labelled gluten-free or not, can
consist of GM ingredients, which side effect is not fully known yet.
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