Does the word Gluten Free leave you baffled as to where to shop? Sure, you can find gluten free ready-to-eat products at the store, but suppose you want to cook from scratch. If you have a gluten sensitivity, gluten intolerance, or celiac, Kitchen Kneads is the place to go. Kitchen Kneads has a great selection of gluten free flours, a great Bob’s Red Mill selection and ancient grains that are gluten free to add to your nutrition level. Kitchen Kneads also has a huge selection of beans and several varieties of rice. This will be a whole new world to you. There are 12 common grains that are gluten free all with wonderful nutrition properties.
Gluten Free Grains:
- Sorghum – can be popped, rich in fiber, helps in the absorption of sugar to help your blood sugar levels stay steady
- Quinoa – a complete protein that can be eaten as a grain or ground into flour, a superfood of the Andes and is related to spinach an amaranth
- Oats – can be eaten as groats, steel cut, rolled or ground, great source of fiber, high in vitamins, minerals, help with lowering blood cholesterol when eaten regularly
- Buckwheat -can be eaten whole or ground, great source of fiber, great source of vitamins, minerals, and protein
- Amaranth – a complete protein that can be eaten as a grain, popped, or ground, super feed of Maya and Aztec civilizations, rich in fiber, protein, micronutrients and antioxidants
- Teff – complete protein, super food of Ethiopia, aids in improved circulation, enhanced weight loss, better bone health and promotes a healthier immune system
- Corn – can be popped, ground into flour, can be ground into a whole grain cornmeal, rich in fiber, protein, and a great source of vitamins and minerals. This is a starch so eat in moderation as to not raise blood sugar, however the high fiber balances blood sugar levels.
- Brown Rice – aids in better functioning of the cardiovascular system, brain and nervous system, loaded with antioxidants to aid in unhealthy levels of LDL, stress, mental depression, and skin disorders. When eaten with beans or millet, becomes a complete protein.
- Millet – can be eaten whole or ground, rich in niacin which aids in healthy skin and organ function, helps to control blood sugar, improve digestive health, protects heart, insoluble fiber in millet in known as prebiotic for better gut health.
- Montina – known as Indian rice grass, raw seeds can be eaten to relieve stomachache, seeds added to soups, cooked seeds as dumplings, ground into flour as another gluten free flour option.
- Chia – a complete protein, loaded with antioxidants, loaded with fiber, helps to build strong bones, rich in omega-3 fatty acids, helps to stay hydrated, aids in weight loss
- Flax – loaded with nutrients, rich in fiber, full of omega 3 fats, good for your heart, aids in lowering LDL, aids in lowering blood pressure, high in protein, best if used when ground for optimum nutrition.
Gluten free also includes beans which can be ground into flour to add to recipes. Other flours available are tapioca flour, potato starch, coconut flour, teff flour, white rice flour, and sorghum flour. Flours make baking easier if you do not have a mill. The Wondermill is also available in the store if you are interested in the whole grains and want to grind and blend a variety of grains for recipes. Several thickeners and binders that are used in gluten free recipes are also available at the store.
I wanted to give you a few recipes to start your journey or add to your recipe toolbox that are sure to please your pallet as well as treat others to a delicious treat. Enjoy and let us at the store know of your successes on your next visit!!
Healthy Gluten Free Anytime Cookies
- 2 cups fresh ground or rolled Gluten Free Oats
- 2 large ripe bananas, mashed
- 1 cup either applesauce or canned pumpkin (use one or the other, I wouldn’t combine, Applesauce will be sweeter)
- 1 teaspoon cinnamon (I use ceylon)
- 1 teaspoon vanilla (I use real vanilla)
Add ins: 1/3 cup of any of the following or additions to your liking: coconut, baking chips of any variety or flavor, dried fruit, nuts, fresh cut up apple
- Preheat the oven to 350 degrees. Line a cookie sheet with parchment and lightly spray with non-stick
- Mix the first 5 ingredients together. Add any add ins as desired.
- Using a medium sized cookie scoop, scoop dough onto cookie sheet. Slightly flatten with a spatula (use a spatula with no holes)
- Bake at 350 for 30 minutes. Remove from oven and cool slightly before moving to a cooling rack. These are especially delicious hot out of the oven with a glass of milk or cocoa. Equally delicious as a protein snack during the day. Yes, oats are carbs but they are also 17% protein.
Hummus is filled with nutrition and is simple and fun to make.
- 1 ¾ cups beans (Garbanzo, navy, great northern, or a combination of lighter colored beans)
- 1 clove garlic
- ¼ cup olive oil, plus more for serving if desired
- 2-3 tablespoons lemon juice
- 2 tablespoons tahini
- 1 teaspoon ground cumin
- 3/4 teaspoon salt or to taste
- ¼ teaspoon smoked paprika
You may also want to use as additional add ins:
- 2 tablespoons sliced olives
- 1 teaspoon chia seed or 1 teaspoon chia gel
- ¼ cup weekly grain mixture (combination of quinoa, millet, teff, amaranth)
- In a food processor, puree the beans and garlic with the olive oil, lemon juice, tahini, cumin, and salt until smooth and creamy. You may need to add 1-2 Tablespoons of water as necessary to achieve desired consistency. If using any add ins, add these to the food processor as well.
- Transfer to a bowl. Drizzle with olive oil if desired. I also like to sprinkle a few olives and sweet paprika on top as well.
- Serve with fresh cut vegetables, pretzels or pieces of pita, or use as a spread for a sandwich. ENJOY!!
Delicious Gluten Free Pancakes:
- 2 tablespoons granulated sugar
- 2 tablespoons avocado or coconut oil
- 1 egg
- 1 teaspoon pure vanilla
- 1 cup gluten free flour (I like to use 1 to 1 Bob’s Red Mill, make sure that your flour blend has xanthum gum. If not, make sure to add some. This is for binding and thickening)
- 1 tablespoon gluten-free baking powder
- ¼ teaspoon salt
- ¾ cup milk
- In a large bowl whisk the egg, granulated sugar, pure vanilla extract, and the oil together.
- Add gluten free flour, xanthan gum if necessary, baking powder, and salt to the egg mixture and mix until fully combined.
- Stir in milk until smooth. For thinner pancakes stir in 1 to 2 additional tablespoons of milk.
- Scoop the batter into a ¼ cup measuring cup and pour the batter onto a greased griddle for each pancake.
- Cook the pancakes until the batter starts to bubble and pancakes start to puff. Flip/turn the pancakes and cook the pancakes until they are golden brown.
- Top with butter, syrup of favorite topping. Enjoy the journey with this delicious recipe in your recipe toolbox.
Sources: MamaKnowsGlutenfree.com, webmd,