Category: Food and Nutrition

Gluten-Free Superfoods That Make A Perfect Wheat Substitute

 

Editor’s note:  I use einkorn when I can afford it.  Love it!

August 2, 2017

Anna Hunt, Staff Writer
Waking Times

The Western diet is rich in wheat products, such as breads, pastas and pastries. Wheat is also added to many processed foods. Unfortunately, a large share of the population experiences negative health effects when eating wheat gluten. Anyone facing gluten intolerance or sensitivity can turn to gluten-free superfoods as an ideal wheat substitute.

Finding the Perfect Wheat Substitute

Luckily, we are learning new ways that we can reduce the effects of gluten intolerance. First, you can opt for wheat foods with less gluten. Dr. Josh Axe suggests soaking, sprouting, fermenting and lightly cooking wheat products to greatly reduce their gluten content.

Second, you can start using einkorn wheat. Farmers have harvested einkorn for over 10,000 years. It is highly nutritious and doesn’t contain the gluten peptide that is in modern wheat. You can learn how to cook some delicious foods with einkorn in the book Einkorn: Recipes for Nature’s Original Wheat.

Finally, there are several nutritious gluten-free superfoods that make the perfect wheat substitute. With these alternatives, you can still enjoy pasta, bread and baked goods, just without the gluten.

1. Teff

Teff wheat alternative

Teff is considered an up-and-coming superfood. It is a great wheat substitute. It is native to Ethiopia and grows well in dry climates. Moreover, it is versatile in cooking. Teff flour makes yummy desserts, pancakes and pastries.

Most importantly, teff has 50 percent more protein, five times the fiber, and 25 times more calcium than brown rice. As well, it offers a great combination of eight essential amino acids needed for the body’s growth and repair. In addition to calcium, it has high amounts of other minerals such as iron, phosphorous and magnesium. It is also high in Vitamin C.

Recommended products:

Brown Teff Flour by Anthony’s

The Teff Dessert Cookbook: Recipes for a Gluten-Free Lifestyle

2. Quinoa

quinoa flour

It doesn’t matter if you think quinoa is a seed or a grain, this widely popular grain is a delicious and highly-nutritious substitute for modern wheat. Native to South America, it is one of the best sources of vegan protein. It is also high in calcium, fiber, antioxidants, essential amino acids and other nutrients.

Food producers are now offering pastas and flours made out of quinoa. In addition, cooked whole-grain quinoa makes a great side dish and acts as a substitute for pasta in an entrée dish.

Recommended products:

Healthworks Organic Raw White Quinoa

Bob’s Red Mill Whole Grain Organic Quinoa Flour

Tresomega Organic Quinoa Pasta

500 Best Quinoa Recipes

3. Hemp

Hemp powder

Hemp seed is one of the best sources of easily-digestible vegan protein. It is also high in calcium, zinc, fiber, vitamin E and antioxidants. Finally, it offers all the essential omega-3 and 6 fatty acids, as well as all ten essential amino acids.

You can use hemp flour and protein powder to make delicious brownies, energy bars and muffins. Remember, hemp food products are different from what you will find in medical cannabis baked goods. So, using hemp seed flour as a wheat substitute in your baked goods won’t get you high.

Recommended products:

Organic Hemp Flour by Bul Herbs

Navitas Organics Hemp Protein Powder

Superfood Lover’s Hemp Cookbook

What About Brown Rice?

People perceive brown rice as a healthy alternative to wheat. Yet, nutritionally, it does not stack up to superfood status of the three foods mentioned above. In addition, brown rice is full of phytates and lectins. These substances bind to vitamins and minerals like zinc, copper, iron, magnesium, niacin and calcium, preventing them from being absorbed.

Overall, integrating einkorn, teff, hemp and quinoa into your diet and ditching modern wheat are a fantastic approach to improving your health.

Sources:

http://www.huffingtonpost.ca/2014/02/06/teff-benefits-_n_4740219.html

http://www.wakingtimes.com/2014/03/03/future-grain-einkorn-teff-quinoa/

http://www.wakingtimes.com/2016/03/14/hemp-seed-the-most-nutritionally-complete-food-source/

About the Author

Anna Hunt is the founder of AwarenessJunkie.com, an online community paving the way to better health, a balanced life, and personal transformation. She is also the co-editor and staff writer for WakingTimes.com. Anna is a certified Hatha yoga instructor and founder of Atenas Yoga Center. She enjoys raising her three children and being a voice for optimal human health and wellness. Visit her essential oils store here.

This article (Gluten-free Superfoods That Make a Perfect Wheat Substitute) was originally created and published by Waking Times and is published here under a Creative Commons license with attribution to Anna Huntand WakingTimes.com. It may be re-posted freely with proper attribution, author bio, and this copyright statement.

11 Plant Based Proteins

 

Sent to me from one of my subscribers.  Some good information for those of us wishing to move away from eating meat.  

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Pumpkin Seeds, Seed, Vegetable

1. Natto

Natto is a type of fermented soybean consumed most often in Japan. At 31 grams of protein in one cup, you can probably see why it ranked No. 1 on my list. It’s also a complete protein.

While I don’t recommend most soy products to my readers (due to the high prevalence of GMO options and phytoestrogen complications), natto is a fermented soy product that I think is worth the hype.

The smell and texture of natto often turn off people to trying it, but I enjoy the taste and don’t mind using it as a side dish — especially with all the benefits it provides.

2. Spirulina

This algae superfood looks a little bizarre, but this plant protein powerhouse has some unbelievable benefits, like heavy metal detox, HIV/AIDS improvement and cancer prevention.

While not a complete protein on its own, spirulina has a whopping 39 grams of protein in just a serving (part of why it’s a delicious part of a morning green smoothie). To supplement the methionine and cysteine it’s missing, just pair it with a whole grain or some nuts.

Spirulina also includes the highest amount of glutamine found in a plant food. Glutamine is an amino acid that is called “conditionally essential,” because the body is able to create it on its own, but it’s used in such large amounts that you also need to consume it through foods. (8)

3. Tempeh

Another one of the world’s best plant-based protein sources is tempeh, an Indonesian soybean. Like natto, this probiotic-rich bean is fermented to eliminate the common issues soy often provides.

You’ll get 18 grams of protein in a serving of this complete protein. Some people boil and eat it with soy sauce or coconut aminos, and since it absorbs neighboring flavors, you can use it with almost any recipe. Try it in chilis, salads and stews for a start.

4. Nutritional Yeast

Don’t let the name fool you — this yeast isn’t the same stuff that helps to bake bread. Nutritional yeast only contains about 9 grams of protein per serving; however, unlike almost any other plant food, it usually includes fortified Vitamin B-12.

Generally, you should treat nutritional yeast like a condiment or an ingredient in cheesy dishes or as a shake ingredient.

5. Pumpkin Seeds

A cup of pumpkin seeds contains 12 grams of protein. (9) Another complete protein source, pumpkin seeds are high in healthy fats, magnesium, lysine and zinc (the latter two of which are often limited on plant-based diets).

However, a word of caution: if you are counting calories (which I don’t often deem necessary), you should know that a cup of pumpkin seeds contains 264 calories.

6. Hemp Seeds

Hemp seeds have 9 grams of protein per serving, and are also complete in their amino acid profile. They contain gamma-linolenic acid (GLA), which is probably one reason they have so many health benefits, like reducing inflammation and helping with multiple sclerosis.

7. Amaranth

A gluten-free “ancient-grain” cultivated first in history by the Aztecs, amaranth grains are an excellent source of nutrition. Amaranth is a complete protein, offering 9 grams per serving, and also contains over 100 percent of your daily recommended manganese intake.

8. Quinoa

Quinoa is another one of those incredible “ancient grains,” although it’s technically not a grain at all, but a “pseudocereal,” a seed that you use similarly to barley.

Due to its 8 grams of protein per serving, complete inclusion of amino acids and relative ease of access, quinoa is one of my favorite plant-based protein foods to eat often.

9. Black Beans

Although black beans are short just one amino acid (hydroxyproline) of being called “complete,” they still offer an awesome source of protein at 15 grams per serving.

They also contain a large amount of lysine and leucine, two of the amino acids rarely found in plant-based protein foods. (10) Leucine is the primary of three branched-chain amino acids, which is extremely significant for weight loss and metabolism management.

10. Green Peas

Apparently, your mom was right when she said eating your peas was important — green peas have 9 grams of protein per serving and include significant amounts of leucine, lysine and glutamine. (11)

They’re also one of those high-fiber foods that help decrease your risk of obesity, heart disease and diabetes.

11. Lentils

Referred to nutritionally as an “edible pulse,” lentils are part of the legume family and provide a great nutritional profile including 18 grams of protein.

They do technically contain all 20 amino acids, but the amounts of cysteine and methionine in lentils are negligible, so if you’re watching protein macros, try adding almonds or another healthy nut to even out the numbers.

Other “complete” plant-based proteins I enjoy include buckwheat, chia seeds and Ezekiel bread. Chickpeas and lima beans are also great sources of protein.

Read the article in its entirety here.