Whether you are Gluten intolerant or completely against the inevitable GMO’s, delicious wheat alternatives are available.
It is important to either cut down or eliminate wheat completely if you suffer from wheat intolerance. However, many dieticians insist that wheat is an important source of nutrients. In fact, The British Allergy Foundation advises that if you are considering cutting out wheat, you should consult a trained dietician.
There are many alternatives to wheat that provide you with the equivalent minerals and vitamins:
Rice and Buckwheat
Regardless of the name, buckwheat is 100 per cent gluten and wheat free. According to Coeliac UK, it is a member of the rhubarb family. The protein-rich, buckwheat seeds are ground into flour and then used to make baked goods, pastas and cereals.
Amazingly, rice is also available in flour form and can be used to enhance other milled grains. Because rice flour is a lot finer than wheat, you’ll need to add a binding agent, like xantham gum to prevent your home-bakes from crumbling.
“The rice itself tends to have a bit more flavour and nutritional content,” says Paul Moore, of Orgran, a brand developed for those with allergen sensitivities.
“It has a really lovely, nutty taste and texture,” says Sim Smith, owner of gluten-free bread emporium, Knead Bakery. ‘So when you’re making certain things, like pancakes and blinis, buckwheat flour is fantastic.’
Soya and Corn
Soya and corn have been linked with GMOs and mass-market production in the past. Soya often brings to mind Monsanto’s controversial Roundup ready seeds. It used to be extremely difficult finding non-GMO soya and many years ago Orgran discontinued the use of soya because there was no assurance that it was GM-free.
Today, you can easily find organic eco-friendly soya and corn products and both are healthy wheat alternatives.
‘It really forced the issue on GM and having a good properly audited supply chain,’ Moore says.
Quinoa and Amaranth
Both quinoa and amaranth have long fascinating histories and are making their way back into British diets.
Quinoa, pronounced ‘keen-wah,’ was referred to as the ‘Grain of the Gods,’ according to the Joint Nature Conservation Committee and a staple part of the Incan diet.
It can be served as a side dish, as a porridge with nuts and dried fruits, mixed in with chopped vegetables or used for baking.
According to Coeliac UK, amaranth and quinoa are both higher in protein than wheat and have far better amino acid profiles.
‘They come from old civilisations in South America, and places like that,’ says Moore. ‘So they’ve been eaten widely there for centuries, but there’s not a tradition of eating them in the Western world.’
Millet and Gram
Gram (or Besan) flour is made from ground chickpeas and is an essential ingredient in Indian and Middle Eastern cuisine.
Millet is a great substitute for rice, couscous and pasta, according to Coeliac UK. It can also be used with sweet or savoury toppings.
Tapioca and Potato
Potato and tapioca starches are often included in gluten and wheat-free flour blends or used as thickening agents.
Tapioca is great when baked, fried and crisped. Potatoes are another multi-talented tuber perfect for the wheat-free lifestyle. Smith says blended flour, such as Doves Farm Gluten Free Plain White Flour, is great for amateur bakers.
‘I think for general baking a blend is much better because you get the benefits from each ingredient that is in there,’ Smith says.
It’s very important if you are wheat or gluten intolerant to be careful of hidden sources of wheat, which can often be found in spices and herbs to separate the ingredients. If you are unsure about the available wheat-free products, ask your supermarket for a wheat-free list.
Otherwise, all our listed flours are available from chemists, health shops, Asda, Tesco and Sainsbury’s supermarkets.
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