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