8 gluten-free grains that you must know and a sin not to consume – Tips

8 gluten-free grains that you must know and a sin not to consume - Tips


Sorghum

Origin: North East Africa

Still one of the less known gluten-free grains, these cream-colored grains are extracted from a sugar cane family's plant.

Keeping its pearly round shape during cooking, and particularly suitable for salads, soups and pilafs (rice recipe). Its high moisture content means that, after corn, it is the best-grained cereal.

Nutritional properties: Sorghum is rich in manganese and a good source of fiber, magnesium, phosphorus, selenium and vitamin B3.

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Quinoa

Origin: South America

Quinoa can be grown in the most extreme climates and is highly versatile in the kitchen – from salads, soups, stews and vegetable dishes to pastry. There are many varieties – all equally nutritious and adaptable to various dishes. Quinoa plays an important role in gluten-free recipes, as a substitute for couscous and as flour in pastry.

Nutritional properties: Quinoa is rich in magnesium, phosphorus, manganese and vitamin B9 and is a good source of protein, fiber, iron, copper and vitamins B1 and B6.

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quinoa

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Wild rice

Origin: North America

Wild Rice is not really a rice, but a grass species native to North America. The long, black, needle-like grains practically do not change color after cooking, contrasting drastically with other colored ingredients to which they are mixed. For this reason, it is a pleasant supplement in salads and vegetable dishes, in terms of appearance and substance.

Nutritional properties: Wild rice – the American aquatic grass seed – is a good source of protein, fiber, magnesium, phosphorus, and vitamins B3, B6, and B9.

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Wild rice salad with nuts and dried cranberries

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Teff

Origin: Ethiopia and West Africa

Being the smallest of all cereals, in the distance the Teff can be mistaken for flour.

Of African origin, it has several shades, light and dark. Not as versatile as other cereals, it still has many uses, including stews, due to their thickening qualities, and as an integral ingredient in unleavened bread and pastries.

Nutritional properties: O teff is rich in calcium, manganese and copper and is a good source of protein, fiber, iron, magnesium, phosphorus, zinc and vitamins B1 and B6.

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This content is an integral part of the book. "Grão a Grão" of the publishing house Vogais.



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