Wheat was domesticated over 8000 years ago in the ancient Mediterranean, and has been a human staple throughout the world. Interestingly, from the Middle Ages to the 19th century, wheat was little used and the hardier but less versatile cereals (like rye and barley) and potatoes were the principle staple foods for the European peoples. Could this 500-year hiatus from exposure have caused our ancestors to lose genetic ability to digest significant amounts of wheat's offensive gliadin proteins ["prolamin"-type proteins are collectively called "gluten"], that we, now in our wheat-centric modern culture, are just recognizing as gluten sensitivity and not other separate medical problems?

There are many other ground grains, legumes, and nuts (all technically seeds), and even roots, that can be used as alternatives to wheat. They originate from all parts of the globe, most being domesticated for human use 4000-6000 years ago! How little we know about the rest of the world's cooking habits here in the United States. These seed products also contain starches and proteins, but theirs are not typically implicated in food allergies (although anyone can be allergic to anything). For wheatless cooking ground nuts are often used and are very tasty and provide phytonutrients. With these however, one must be vigilant regarding serving recipes to guests with nut allergies

At Cooking Wheatless, we cook with all of the non-wheat "grains" (except for barley and rye which contain a small amount of gluten-like prolamins), but we do try to minimize the use of corn alternatives because corn is also sometimes a common food allergen, and celiacs often have multiple sensitivities. We do however love corn masa flour, which has been treated with alkali, and in doing so, its main protein, zein, is mostly denatured. We try to minimize use of dairy and milk products (especially in our breads, but saving it for fancy deserts), choosing soy milk over cow's milk, in most cases. Milk is a common allergen, and for others it can contribute to sinus congestion. And lastly, we try to minimize use of soybean flour, saving its fiber-rich goodness for healthy breads, simply because we get so much of soy elsewhere in our diet, and we don't want to prompt an allergy to that useful product by putting it in everything.

[Important: don't be fooled by "healthy breads" that use "wheat alternatives" like spelt, kamut, durum, triticale, or einkorn—they are all varieties of common wheat!]

There are many wheat alternatives that can be found in bulk sections of grocery and health food stores, and pre-packaged on the shelf as Bob's Red Mill Brand. They constitute a range of subtle flavors and textures, giving more life to your baking. They open a world of possibilities to you, and they include:

Almond meal

Milled almonds. Ground fine, but not into a paste or butter. Fluffy white and expensive from Bob's; or coarse and brown skin-flecked from Trader Joe's. Make your own in the food processor with cheaper bulk nuts from Costco. Due to its high fat content, store meal in the freezer or fridge. Almonds provide lots of good fat and phytonutrients in the brown skin. The basis of the traditional macaroon.

Amaranth

Our favorite alternative flour. Of Aztec origin (where the name means "immortal"), outlawed by the Conquistadors and only recently re-introduced into common usage. The "grain" is very tiny and golden, and is high in protein and starch, as well as iron and calcium, and the amino acids lysine, methionine and cysteine. It has mucilaginous properties which helps it act in part as a binder. Good flavor and texture. Not a cereal, but actually the seed of a plant in the same family as spinach and chard, and grows well in arid lands. And as such, it is extremely high in protein and oil than many other grains. Should be eaten only after cooking due to the presence of some anti-nutrition compounds, which is not uncommon with some seeds.

Buckwheat

Despite its name, there is no wheat in buckwheat. This brown triangular seed is a relative of rhubarb and sorrel. It is a native of central Asia and was domesticated recently, around a thousand years ago. It grows well in poor conditions and matures very quickly, making it ideal for growing in cold climates with short growing seasons. It has a nutty, green and smoky flavor, perhaps a little astringent due to phenolic compounds. It is high in lysine and minerals. Buckwheat contains a tiny amount of mucilage, which gives it just enough stickiness to hold together a noodle without wheat. Buckwheat is popular in Russia for making blini (little snack pancakes), and in Breton for making savory crepes (a staple peasant meal with a little jambon y fromage). Japanese soba noodles are traditionally made from just buckwheat, but I have yet to find any in an American market (even those stocking imported noodles) that don' t also have wheat as an ingredient.

Corn

Corn (Maize) was domesticated in Mexico up to 10,000 years ago, and was favored by the Incas, Mayans, Aztecs, and North American Natives. It is the primary nourishment for Latin America and Africa. In the US most of our corn goes to feed livestock. The natives learned early on to treat the kernels with ashes or lime to denature the hard-to-digest corn protein zein, to help release bound niacin so we can benefit from it, and to help the ground meal or flour (masa when fresh, masa harina when dried) bind better into a dough for making tortillas. Fresh corn, popcorn, grits, polenta, and cornmeal/flour are not treated with alkali; whereas masa, hominy, tortillas, tamales, chips, and corn nuts are. This process is called "nixtamalization" (from the Aztec), and mixes together the starches, emulsifies the oils and denatures and then links the proteins—helping to make a cohesive and plastic dough. Masa has not been given the attention it deserves in gluten-free cooking, likely because it is mainly relegated to south of the border cooking. Corn is distinctive in that it shares flavor and aroma component chemicals with other foods like basmati rice, grapes, strawberries, violet, and spice! Corn starch is a common and unexpected additive in prepared food products and confectioner's sugar.

Fava bean

Also known as broad bean, it one of the largest beans we consume, and popular in the Mediterranean. They have a thick coat that is removed. In Egypt, a national dish, ful medames, is made from fava beans. Some people of Middle Eastern descent lack the enzymes to digest fava proteins and can develop a form of anemia. (Interestingly, this genetic trait makes them less susceptible to malaria, hence perhaps its selection in the population.) The flour is bitter prior to baking (so no licking the spoon!), and some people report the desire for additional salt in the recipe. Interchangeable and often used in conjunction with garbanzo bean flour.

Flaxseed

Full of fiber and very high in omega-3 fatty acids. Mucilaginous quality with strong flavor. Best when used as ground meal to allow for better digestion of its nutrients. Comes in brown or golden varieties. A tablespoon or two added to baked goods is reminiscent of whole wheat or bran flecks, and helps to crisp and brown. Also known as linseed, from which we get linseed oil for painting. Commonly fed to cattle.

Garbanzo bean

Also known as chickpeas or ceci beans. Popular in the eastern Mediterranean and Indian dishes. Hummus, made of ground chickpeas, sesame tahini, garlic, and lemon, is the ambassador dish for the region and popular at today's potlucks and parties. It is the most important legume in India as the national dish channa dal, and ground into flour for papadums and pakoras. The flour is bitter prior to baking (so no licking the spoon!), and some people report the desire for additional salt in the recipe. Interchangeable and often used in conjunction with garbanzo bean flour.

Hazelnut meal

Hazelnuts are also known as filberts and come in several commercial varieties, roundish or elongated, and commonly grown in the Pacific Northwest. Low in carbs and high in protein, the dark skins provide beneficial phytonutrients. Very rich in flavor, and is the basis for the famous Northern European linzer torte.

Masa

See discussion on corn.

Millet

Millet is a grass seed that is high in fiber and B-vitamins, swells when cooked, and is more alkaline than other grains—making it easy to digest. Millet is rich in a class of chemicals called ntrilosides, which may have a cancer-protective effect. It is a staple food in northern Asia and upper Africa. In the West, it is used mostly for cattle and bird feeds.

Oats

Oats are one of the healthiest foods you can eat. But 95% of the world crop is used as animal feed! Today the US and Britain consume the most oats (it grows well in the wet climate of northern Europe)—what used to be fed only to horses now graces our breakfast tables. The tough husk of oats also contributed to its slow rise in popularity until mechanical milling was available. Oats are a wonder food because the bran contains a large amount of insoluble fiber called beta-glucan. This fiber can absorb and hold water, and create a smooth feel to cooked oats, and both tenderize and moisturize baked goods. They are also the key to helping remove excess cholesterol from your system. Not only do oats have a pleasing sweet flavor, but they also have antioxidant activity due to phenolic phytochemicals. Best enjoyed as granola and in oat bran muffins.

Potato Flour and Starch

The flour is dense and potato-ey, made from the whole potato. The starch has been processed and is used an an emulsifier, thickener, and stabilizing agent. The starch has a bland flavor and is good for baking light cakes.

Quinoa

Quinoa is a staple of the Incas and was domesticated near Lake Titicaca in the Andes, where it was called "the mother grain." It is in the same family as beets, spinach and the weed lambsquarters. The outermost layer contains bitter compounds (saponins) which can be removed by washing with cold water. Retail grains are reportedly pre-washed (if they weren't you'd feel the gas), but it is probably a good idea to wash whole grain quinoa anyhow. Quinoa is a complete protein, containing lysine and other essential amino acids. Cook it like rice or use it in soups like barley. The whole grains are commonly available in white or red forms, however the flour is harder to come by. Cooked quinoa looks like teensy snails, due to the round shape and protruding seed embryo and hilum. Also available in flakes, which can be used like oatmeal as a crumble topper or in lieu of crumb coating.

Rice

Half of the world is sustained by rice (genus Oryza), which is native to Asia and India. There may be 100,000 varieties of rice in the world! White rice is brown rice with the bran removed by milling ("polished" off). The amount of the starch amylose is the main variable between varieties, beside shape and color. Short grain rice is good for sushi, medium grain for risotto and paella, and long grain (which contains the most amylose) for American-style side dishes. Thai jasmine and Indian basmati are classified as aromatic rices, and are the center of asian meals. These rices contain high concentrations of volatile fragrant compounds. Red, purple and black rices contain large amounts of anthocyanin pigments in their bran (double healthy: bran + antioxidants). Sticky (aka sweet or glutinous) rice consists almost entirely of the starch amylopectin. The names are misleading because it is not sweet or sugary, and the "glutIN" in it's name means sticky, not containing "glutEN." Wild rice is not of the same genus as the common tropical-grown rices, but is a native of the Great Lakes region of North America and has a distinctive flavor and texture. Flours available for gluten-free cooking are typically made from brown, white and glutinous rices. Choose the brown rice where possible for whole-grain goodness, and white rice for more decorative cakes. The texture of rice flour is the most gritty of all the alternative flours, but can be found in various grinds. Glutinous rice flour is smoother, and it helps with binding ability and can be used as a substitute for dry milk powder in bread recipes.

Sorghum

Sorghum is grown in Africa, India and now the United States. Its protein and starch are digested slowly, making it ideal for diabetics. It has a bland yet slightly sweet flavor which substitutes well for wheat. It is high in the minerals iron, calcium and potassium, and makes a good therapeutic food for those with deficiencies. Sorghum is rich in a class of chemicals called ntrilosides, which may have a cancer-protective effect.

Soy

Soy is a wonder food and is available in a multitude of forms. It is a godsend for those on restricted diets, as it has been made to mimic a number of foods including milk, meat and cheese. Soybeans come from China and were domesticated 3000 years ago. A staple food in Asia, but the US supplies half the world production! Most of the US crop is fed to livestock, and to make cooking oils and industrial materials. Soybeans have double the protein content of other legumes, a high oil content, a nearly ideal balance of amino acids, and many healthy phytonutrients. But they do contain an abundance of gas-producing complex sugars and fiber. They hold their texture upon cooking and don't get mushy like other beans. Popular in Japan and on your sushi plate, fresh blanched young soybeans in the pod are called edamame and are popped open to eat the beans. Soy milk is soaked, ground, and filtered soybeans. Soybeans have a similar fat and protein content to cow's milk, but less saturated fat, lacking calcium, and somewhat bland. The Asians played around with this bland liquid and developed tofu which is curdled soy milk, rather like our cheese. And with a little fermentation you get miso, tempeh and soy sauce. But be aware that "soy sauce" is also made with equal portions of wheat, so read labels to avoid soy sauce used as flavoring. Buy wheatless tamari sauce instead, which has a milder and more full-bodied flavor. Soy is available for baking as the flour (and used interchangeably with fava and garbanzo flours), and as soy protein granules or flakes.

Tapioca

Also called manioc or cassava and is related to spurge. Tapioca is one of the most versatile flours used in gluten-free cooking. Used for thickening sauces and to provide a chewy texture to baked goods.

Teff

Teff has been a staple in Ethiopian cooking since recorded history. It is high in protein and rich in minerals, and typically a brown color. Can be cooked whole as a porridge, or used as a flour in recipes. The most well known use of teff is for making Ethiopian injera, a fermented crepe-pancake with a spongy texture, used a both a plate liner and a food scoop. Recipes vary for injera that may or may not include wheat flour, so ask if out at a restaurant.

 

In addition to these flours, a wheatless kitchen must stock products that act as binders in place of gluten:

Eggs

We rely mostly on eggs to make up for lack of gluten and bind the dry ingredients together. In baking, they work best when beaten to ribbon stage before combing with other ingredients. Powdered egg whites are useful to have around and can be rehyrdated quickly, saving you from wasting egg yolks when only whites are needed. Egg replacer product is a combination of starches and leavening agents.

Guar gum

Made from the root of a plant. Great thickener for sauces and gravies. Can be substituted for the more expensive xanthan gum, but too much can be laxative in effect.

Gelatin

Good ol' Knox. Made from leftover food animal bones—oooky. But we've been eating the stuff as Jell-O since we were kids....So, what the heck...useful in providing binding and a rich, moist mouth-feel to wheatless baked goods.

Xanthan gum

Key to wheatless baking. This super-fine powder is actually derived from microorganisms grown on corn sugar. Be careful not to spill it, as it drifts everywhere and is very slimy to wipe up. It provides sticky binding capability and is used in a multitude of modern processed foods, most notably in salad dressings and ice cream. A little goes a really long way, which is good considering the high expense of a small package.