The Gluten-Free Grains Cookbook: 75 Wholesome Recipes Worth Sharing Featuring Buckwheat, Millet, Sorghum, Teff, Wild Rice and More
208
The Gluten-Free Grains Cookbook: 75 Wholesome Recipes Worth Sharing Featuring Buckwheat, Millet, Sorghum, Teff, Wild Rice and More
208eBook
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Overview
Elevate Your Dishes with Flavorful Grains
Whether you’re a strict gluten-free eater, or just looking for more variety, The Gluten-Free Grains Cookbook shares dishes that can appease everyone at the table. Quelcy’s tried and true recipes ensure that you cook with the right ingredients for the perfect meal every time.
Discover grains from ancient Aztec amaranth and Ethiopian teff to buckwheat and sorghum and a myriad of ways to make them into memorable meals. Both omnivores and vegans can get behind recipes such as Friday Night Nachos or Quinoa “Fish” Fritter Tacos. Amaranth introduces nutty undertones to Smoky Tomato Cream Soup and Kimchi Pancakes. These grains, and others featured in this book, bring dimension to your cooking and help you pack more essential minerals into every delicious meal.
Product Details
| ISBN-13: | 9781624147005 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 04/09/2019 |
| Sold by: | Macmillan |
| Format: | eBook |
| Pages: | 208 |
| File size: | 235 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Read an Excerpt
CHAPTER 1
Breakfast
A Healthy Whole-Grain Start
One New Year's Eve, I made a resolution to eat a different breakfast each day for a month. I needed something big and defined to shake me from bad habits. I was all too often sleep deprived and pressed for time, which led to skipping breakfast entirely or deferring to the pastries at the coffee shop. Even if your local morning coffee stop has a gluten-free option, don't assume it's the healthiest choice. There's often nutritionally bland flours, binders, gums and lots of refined sugars lurking behind the guise of health.
There's at least two week's worth of breakfast ideas in this section, so you can shake up your breakfast routine. Plus, through the power of whole grain eating, you can reduce the risk of heart disease, stroke, cancer, diabetes and obesity. Go ahead and pat yourself on the back, because that's demonstrating a lot of responsibility, all before noon.
But that doesn't mean you'll be eating cold bundles of shredded grain. On chilly mornings, there's nothing quite like a warm, creamy bowl of hot cereal. We're turning pumpkin pie into a healthy breakfast bowl (Chai-Spiced Pumpkin Pie Bowl), and we're adding even more grains to our oatmeal for a high-protein bowl that will fill you until lunchtime (Go-To Multigrain Hot Cereal). Drizzled with infused honeys or a dollop of chamomile whipped cream (The Beekeeper's Breakfast Bowl) and paired with Iced Oat-Milk Lattes, these are café-worthy combos from the comfort of home.
There are recipes to change your mindset and shake up your palate. Think fried rice for breakfast with a hint of sweetness and a golden, turmeric poached egg (Bacon Fried Rice). There are savory, rosy-colored beet cakes to take the place of bagels (Multigrain Beet Breakfast Patties).
For rushed mornings when you need a breakfast on the go, you'll be prepared with savory multigrain muffins (Caramelized Onion & Mushroom Multigrain Muffins), or pack a parfait with chocolate quinoa crunchers (Chocolate-Quinoa Cruncher Parfaits) and you'll enjoy a chocolatey dose of potassium, which helps control blood pressure. There's rose-colored and flavored granola (Rose-Colored Roasted Beet & Rose Water Granola) to awaken your senses and matcha tea cakes (Blackberry Matcha Tea Cakes) for slower mornings, so let's get started!
Go-To Multigrain Hot Cereal
AMARANTH, BUCKWHEAT, MILLET, OATS, QUINOA | MAKES 15 SERVINGS
Remember when kids would mix all the sodas from the fountain machine into one cup and think they were so rebellious? This is my adult, grainy version of that game. This is a clean sweep of the gluten-free offerings at my co-op's bulk bins, and the resulting hot cereal is creamy, subtly sweet and so filling, you might need a reminder to eat lunch. Topping your bowl with your favorite oatmeal flavorings or a drizzle of the oat milk and infused honey from the oat-milk latte recipe on is an easy way to add a lot of flavor to this breakfast bowl.
This hearty mix forms the base of the Caramelized Onion & Mushroom Multigrain Muffins and Multigrain Beet Breakfast Patties for more multigrain starts to your day. As an added bonus, if you buy bigger quantities of these grains, your pantry will be stocked and ready for many more of the subsequent recipes in this book.
Big Batch Cereal Mix
1 cup (190 g) amaranth
1 cup (170 g) buckwheat groats
1 cup (206 g) millet
1 cup (99 g) rolled oats
1 cup (177 g) quinoa
1 cup (160 g) flaxseeds
1 cup (140 g) sunflower seeds
½ cup (80 g) chia seeds
Single Serving of Hot Cereal
½ cup (100 g) multigrain cereal mix
1½ cups (360 ml) water
For the big batch, combine everything in an airtight glass container.
For a single serving, combine the water and the cereal mix in a saucepan over medium-high heat. Bring the mixture to a boil, then reduce the heat, cover and simmer for 20 minutes. Uncover and stir, and continue to simmer uncovered until the cereal mix is thickened and the water has been absorbed, 5 to 10 minutes. Top with your favorite flavorings and serve warm.
SOME OF MY FAVORITE FLAVOR COMBINATIONS
+ Apples, cinnamon, nutmeg and cardamom
+ Walnuts and a touch of brown sugar
+ Blueberries and lemon zest
+ Cranberries, pears and honey
+ Full-fat coconut milk and bananas
TIPS & TRICKS
Want to give a thoughtful gift to a new neighbor, a new mom or a host(ess)? Seal this cereal in a pretty mason jar, add some twine, attach the instructions and voila!
Caramelized Onion & Mushroom Multigrain Muffins
AMARANTH, BUCKWHEAT, MILLET, OATS, QUINOA | VEGETARIAN | MAKES 18 MUFFINS
One of my best friends and I spent three weeks traveling the West Coast together. We started calling ourselves "best sharing friends," as we "halfsied" our way through menus in major foodie cities like Portland and San Francisco. The one area where we diverged though? Breakfast! The girl does not share my sweet tooth's "need" for pastries and doughnuts in the morning.
This muffin is for you, Lindsey, but it's also for all the "Lindseys" in your life — those who want caramelized onion, mushrooms and cheddar for a savory start to their days. The whole grain millet creates a seedy crunch, and the millet flour lends a buttery flavor much like a cornbread. Of course, if you lean to the sweeter side of breakfast, you can always save these to dip into Creamy Amaranth Corn Chowder or pair with the Pickle-Brined Oven-"Fried" Chicken Tenders.
1 cup (170 g) Go-To Multigrain Hot Cereal
1¼ cups (295 ml) buttermilk
1 tbsp (15 g) unsalted butter
1 red onion, peeled and diced
12 oz (340 g) portobello mushrooms, chopped
1 cup (130 g) millet flour
1 tsp (4 g) baking powder
1 tsp (4 g) baking soda
1 tsp (5 g) salt
½ tsp crushed black pepper
? cup (78 ml) avocado oil
4 eggs
1½ cups (195 g) finely shredded Mexican cheese blend, divided Zest of 1 lemon
1 cup (340 g) chopped kale
¾ oz (21 g) chives, chopped
In a large bowl, combine the cereal mix and buttermilk, and set aside to soak for at least 20 minutes, or ideally, overnight.
After the grains have soaked and you're ready to prepare the muffins, start by placing a skillet over medium heat to melt the butter. Add the diced onion to the pan and stir to coat with butter. Caramelize the onion, cooking for 20 to 30 minutes, stirring every 5 to 10 minutes to prevent sticking. If the onions get too dark or stick too much in the process, you can add a little water and continue to cook.
Once the onion has caramelized, add the mushrooms and cook until the mushrooms are browned, stirring frequently, about 5 minutes. Remove from the heat and set aside.
Preheat the oven to 400°F (204°C). Grease muffin tin(s) and/or line with muffin cups.
Sift the millet flour, baking powder, baking soda, salt and pepper into a large mixing bowl. Whisk gently to combine. Set aside.
Pour the soaked cereal mixture into the bowl of a stand mixer. Add the oil, and beat on low. Add the eggs one at a time, scraping down the bowl with a spatula. Mix in ¾ cup (98 g) of cheese and the lemon zest.
Add the flour mixture and beat until just combined, scraping down the bowl with a spatula.
Fold in the caramelized onion–mushroom mixture, chopped kale and chives. Divide the batter equally among the prepared muffin cups. Top the muffins with the remaining ¾ cup (98 g) of cheese.
Bake for 30 to 35 minutes, or until tops of the muffins are golden and a toothpick inserted in the center comes out clean. Let cool in pan on a wire rack until cool to the touch, then transfer to the rack to cool completely. Store muffins in an airtight container in the fridge.
Multigrain Beet Breakfast Patties
AMARANTH, BUCKWHEAT, MILLET, OATS, QUINOA, TEFF | VEGETARIAN OPTION | MAKES ABOUT 18 PATTIES (6 SERVINGS)
Beets are to my kitchen as fingerpaints were to my childhood. They're colorful, messy outlets for creativity and stained fingers, so roll up your sleeves and prepare to play with your food. You're about to paint the Go-To Multigrain Hot Cereal a rosy shade of beet!
These multigrain Beet Breakfast Patties are similar in texture to a falafel. Think of these colorful patties as a healthy carrier for all your favorite savory morning ingredients. For a vegetarian option, top with a poached or sunny side up egg. To get more mileage from a batch, you can also experiment shaping the patties like a meatball, then adding them to wraps, salads or grain bowls with tahini dressing, so you'll have your lunch covered too.
Beet Patties
2 cups (322 g) grated zucchini
½ tsp salt
1½ cups (355 ml) water
½ cup (85 g) Go-To Multigrain Hot Cereal
2 medium beets, peeled
1 cup (120 g) grated fresh Parmigiano-Reggiano or pecorino cheese
½ tsp garlic powder
½ tsp onion powder
¼ cup (13 g) chopped fresh dill
1 cup (130 g) teff flour
1 egg, beaten
3 tbsp (45 ml) avocado oil
To Serve
Smoked salmon Herbed goat cheese or Greek yogurt with herbs Capers Fresh dill and chives
To make the beet patties, place the zucchini in a colander, and toss with salt. Let stand for 10 minutes, then wring the zucchini dry with a paper towel. In the meantime, prepare the multigrain cereal.
Combine the water and the cereal mix in a saucepan over medium-high heat. Bring to a boil, then reduce the heat, cover and simmer for 20 minutes. Uncover and stir, and continue to simmer uncovered until the cereal mix is thickened and the water has been absorbed, 5 to 10 minutes. Remove from the heat, and cool completely.
While the cereal cools, pulse the peeled beets in a food processor until finely diced. Transfer to a large mixing bowl. Add the cooled cereal, the grated zucchini, cheese, garlic powder, onion powder, fresh dill, teff flour and the beaten egg. Stir until it is thoroughly combined and the mixture begins to hold together (it will still be somewhat wet).
Heat the avocado oil in a skillet over medium heat. Shape the mixture into balls — slightly larger than a golf ball — and add 3 to 4 portions to the pan. Cook for 1 minute, then flatten slightly with a spatula. Cook for 2 to 3 more minutes until crisped, then flip and cook for another 3 to 4 minutes. Transfer the breakfast patties to a paper towel–lined sheet pan.
To serve, top with smoked salmon, herbed goat cheese or Greek yogurt, a few capers and herbs.
Chai-Spiced Pumpkin Pie Bowl
BUCKWHEAT GROATS, MILLET, ROLLED OATS | VEGETARIAN, VEGAN OPTION | MAKES 4–6 SERVINGS
Annoyed that I wouldn't eat anything at family gatherings because I deemed it too unhealthy, my sister told me to find a healthy dessert recipe I would actually eat. These were the very early days of the Internet. Wholesome desserts were harder to find, but I managed to find a whole grain pumpkin pie recipe. On Thanksgiving day, Tosha rather indignantly presented the pie. Grateful for her efforts, I enthusiastically took my first bite, and it was ... TERRIBLE!
That pie was so heavily spiced, I immediately needed a glass of water. My mom, the experienced baker, pinpointed the error: the nutmeg. What should have been ¼ teaspoon was listed as ¼ cup (30 g). I couldn't muster another bite, not even to appease my irritated sister. Not wanting to waste it, my mom crushed up that horrid pie, added some magic and baked it into the most delicious, never-to-be-repeated pumpkin bread, which I think about every fall. This pumpkin pie bowl tastes like an indulgent bite of pie with just the right amount of nutmeg. Plus, both pumpkin and millet are fiber-rich ingredients, so you won't crash before lunchtime.
Millet
1 cup (170 g) millet, rinsed and drained
2 cups (480 ml) water
1 chai tea bag
¼ tsp salt
1 cup (180 g) pumpkin purée
3 tbsp (45 ml) maple syrup
1 tsp (3 g) cinnamon
¼ tsp ground cardamom
¼ tsp ground nutmeg
Streusel Topping
½ cup (60 g) chopped pecans
½ cup (40 g) rolled oats
¼ cup (43 g) buckwheat groats
3 tbsp (45 ml) maple syrup
1 tsp vanilla extract
½ tsp cinnamon
¼ tsp nutmeg
To Serve
Plain or vanilla Greek yogurt (omit for vegan option)
Maple syrup
To make the millet, heat a saucepan over medium heat. Add the millet, and toast lightly until dry and a shade darker, about 3 to 5 minutes, stirring to prevent burning. Add the water, chai tea bag and salt. Give the ingredients a good stir, then bring to a boil. Reduce to a simmer, cover and cook for approximately 15 minutes, until the grain has puffed up and absorbed the liquid. Remove from the heat, and discard the tea bag. Give it a good stir, then cover and allow to sit to fully absorb any remaining liquid, about 10 minutes. Uncover the millet, and fluff with a fork. Then stir in the pumpkin purée, maple syrup, cinnamon, cardamom and nutmeg.
To make the streusel topping, heat a sauté pan over mediumhigh heat. Add the chopped pecans, rolled oats and buckwheat groats. Toast for 1 to 2 minutes until golden brown and fragrant (the pecans will release oils), tossing or stirring to prevent burning. Remove from the heat, and add the maple syrup, vanilla, cinnamon and nutmeg. Stir to combine, then transfer to a bowl to prevent any further browning.
To serve, divide the millet amongst your serving bowls, top with a dollop of yogurt and a sprinkle of the streusel. Drizzle with maple syrup, and enjoy!
TIPS & TRICKS
The streusel recipe yields more than you need for just the pumpkin pie bowls, so you'll have a few more breakfast options. It's a tasty topper for yogurt, or serve it with milk like granola. For a creamier, even more pie-like texture, try this recipe with rolled oats instead of millet.
"You're No Quitter" Raw Cacao Bowl
TEFF | VEGETARIAN, VEGAN OPTION | MAKES 1 SERVING
"I'd give up chocolate, but I'm no quitter." I painted this on wooden plaques to give my mom and sisters one year for a particularly crafty Christmas. Years later, I dare say this has become my mantra. I will almost always try to "chocolatize" a recipe, but with this raw cacao teff bowl, I may be onto something!
Teff is tiny (it's the smallest grain, roughly the size of a chia seed), but it is mighty (a great source of protein, manganese, iron and calcium). However, the real magic for us ladies is that adding teff to our diets can help us cut back the inflammation, bloating, cramping and muscle pain associated with PMS. Teff is high in phosphorus, so it naturally helps to balance hormones (i.e., the Lord's work).
Simply put, eating this chocolate bowl, right when you might be craving chocolate anyway, can be beneficial in negating those symptoms. So this bowl might keep you from quitting other activities (but not chocolate,never quit chocolate). All things considered, this is the one recipe I give you permission not to share.
Teff Porridge
1 cup (240 ml) water
2 tbsp (14 g) raw cacao powder Pinch of sea salt
¼ cup (43 g) whole grain teff
To Serve
Greek yogurt (substitute coconut cream for vegan option)
Sliced kumquats and/or other citrus Orange zest Raw cacao nibs Sea salt Honey
To make the teff porridge, in a saucepan over medium-high heat, bring the water, raw cacao powder and the sea salt to boil, whisking to dissolve the cacao. Add the teff, cover, reduce the heat to low and simmer, stirring occasionally to help the mixture thicken and prevent sticking. Simmer for 15 to 20 minutes, or until the liquid is absorbed. Remove from the heat, and transfer to a serving bowl.
To serve, top with a dollop of Greek yogurt, sliced kumquats, orange zest, cacao nibs and a sprinkle of sea salt. Drizzle with honey, and give everything a good stir to mix the flavors.
TIPS & TRICKS
Raw cacao powder comes from cold-pressing unroasted cocoa beans, so the enzymes and nutrients remain intact, unlike cocoa, which has been roasted. Raw cacao powder does tend to be a little more expensive, but in recent years, it has become more readily available with more affordable options, including Trader Joe's. In a pinch, you can substitute cocoa.
(Continues…)
Excerpted from "The Gluten-Free Grains Cookbook"
by .
Copyright © 2019 Quelcy Kogel.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Title Page,
Copyright Notice,
Dedication,
Welcome to My Table,
Building the Gluten-Free Whole-Grain Pantry,
Gluten-Free Grains Cooking Guide,
Breakfast,
A Healthy Whole-Grain Start,
Brunch,
Sweet & Savory Salvation,
Grain Bowls,
A Bowl, A Pan & A Meal Prepping Plan,
Weeknight Mains,
Whole Grains, Not A Whole Lot of Time,
Sunday Suppers,
Slow Down & Enjoy the Process,
Lite Bites & Appetizers,
Gussied Up Grains,
Soups & Stews,
Creamy Grains,
Sides & Salads,
A Grainy Crunch,
Dessert,
Don't Go to Bed Salty,
Acknowledgments,
Index,
About the Author,
Copyright,