Common Gluten-Free Alternatives:
What are they and how can I use them?

Prepared by Melissa Marek, RD, LD
October 2010

Amaranth:

• Robust nutty flavor
• Serve as a hot cereal or as a side dish to replace potatoes or rice;
• Use to thicken soup or stew
• High in protein, fiber, iron, magnesium, phosphorus, potassium, zinc and calcium
• Source of B vitamins

Buckwheat:

• Can be served as is with seasoning
• Added to soups or stews for thickening and flavor,
• Use as a stuffing
• Good source of high-quality protein, high in magnesium, zinc, phosphorus, potassium, niacin, riboflavin, vitamin B6 and fiber
• Source of iron

Flax:

• Flax oil: use in cold foods (fruit smoothies, salad dressing)
• Whole flax seed: roast them for nutty flavor – muffins, breads, pancakes, waffles, cookies, fruit cobblers, hot cereals, casseroles, meat loaf, burgers, stew, spaghetti sauce, rice dishes and salads
• Ground flax: mix into fruit smoothies, pudding, cottage cheese, ice cream, yogurt and frozen yogurt
• High in iron, magnesium, zinc, calcium, phosphorus, potassium, thiamin, niacin, vitamin B6 and protein
• Rich in alpha-linolenic acid (essential Omega 3) and fiber (soluble and insoluble)

Mesquite:

• Flour used as a baking ingredient or flavoring agent
• Whole pod flour: higher in protein and calcium than the flour made only from the pulp
• High in fiber and a source of iron, magnesium, calcium, thiamin, niacin, and vitamin B6

Millet:

• Closely related to corn
• Good source of easily digestible protein
• Also a source of thiamin, riboflavin, niacin, vitamin B6, folate, fiber, iron, magnesium, zinc

Montina:

• Pure baking supplement or all purpose baking flour blend
• Very high in protein, fiber and iron
• Source of calcium

Quinoa:

• Use as a side dish instead of potatoes or rice or in salads, pilafs, stuffing, casseroles, and puddings
• Use as a thickener for soups, chili, and stews
• Contains more high-quality protein than any other grain or cereal
• Protein quality closely compared to that of dried skimmed milk
• High in iron, magnesium, phosphorus and zinc
• Source of calcium, B vitamins, and dietary fiber

Sorghum:

• Can be used as an alternative for rice in puddings
• Can be used in a wide variety of food products (cereals, granola bars, snack foods, baked products, beverages
• High in phosphorus, potassium; source of fiber, protein, thiamin, niacin, vitamin B6 and iron

Teff:

• Cook with other GF grains or mix it with tofu, herbs, vegetables and legumes to make veggie burger
• High in calcium, iron, magnesium, thiamin, zinc; source of fiber, protein, B vitamins

Wild Rice:

• Use in casseroles, salads or side dishes
• Source of fiber, protein, niacin, magnesium, phosphorus, potassium, zinc