If like me you've decided to switch to a grain-free diet, or have to, then you've probably already discovered how hard it is. No more baked goods, no more oats, no more rice, no more cereal, no more pasta, the list goes on... At first I found myself eating only bland and unexciting foods, that is until I realised that grain-free doesn't need to be boring and that it can be almost just as good as before. One day I came across something I had never heard of before, cassava flour. Little did I know how much of a game-changer this would be when it came to grain-free cooking and baking. I did some experimenting with it and before long I was having all the foods I had been missing again: pizza, cake, tortillas, pies, all without the worry of stomach troubles. Thanks to cassava flour, gone are the days of watching my family and friends eating all of my favourite meals without me. Now, cassava flour is just one of many good alternatives for a grain-free diet, so without further ado, here are my top 5 must-haves for a grain-free diet.
1. Cassava Flour
Cassava flour is a definite must-have in your kitchen if you're switching to a grain-free diet. It is often regarded as one of the best flour alternatives and for good reason, you can use it to make tortillas, pizzas, cakes, breads, pies, pancakes, waffles, biscuits, pastry, even pasta! It can often be used interchangeably to regular flour, however keep in mind that it absorbs more liquid than traditional flour, meaning it can dry out your baked goods. A good tip to remember is to always use slightly less flour than the recipe calls for. For example, if you need to use a cup of regular flour, use a 3/4 cup of cassava flour instead. If you accidentally add too much cassava flour, simply add more wet ingredients. It has a very neutral taste that you usually don't notice in your food unlike some other flour alternatives. In addition to being one of the best flour alternatives out there, cassava flour also has several health benefits. It's high in vitamin C, with just a single cup containing about 70% of the recommended daily value of vitamin C. Cassava flour is also anti-inflammatory and may aid in weight loss. However, it is very high in carbohydrates and so it is unsuitable for those following a ketogenic diet. It's also paleo friendly and gluten-free. Overall, cassava flour has many health benefits and is one of the best grain-free flours you can buy. Definitely get some bags in of this amazing must-have grain-free flour!
2. Cauliflower Rice
If you've been missing rice, then this recipe is definitely for you. Cauliflower rice is simple to make and even better for you than regular rice! You can get the recipe here. I had heard about cauliflower rice before, but wasn't too keen on trying it, but eventually I did and I was so annoyed I hadn't had it sooner! Although it doesn't taste like regular rice, the texture is good enough and is perfect if you're missing rice. I love having it as a side dish with some chocolate lentil chilli or creamy cheesy lime chicken. What's better is that it's completely keto, vegan, grain-free and paleo. Cauliflower is proven to prevent constipation, lower your risk of colon cancer, improve your digestive system and is packed full of essential vitamins and antioxidants. It also aids in weight loss, prevents obesity, may be able to treat ulcerative colitis and is shown to reduce inflammation. I could go on for a long time talking about all the many benefits of cauliflower... Be sure to stock up on this absolute must-have superfood.
3. Nut Flours
Nuts really are your best friends on a grain-free diet. They're healthy, great in cooking and baking and also make for really good flours, the most popular by far being almond flour. Almond flour is the most popular choice for keto bakers and it's no question why... It's rich in vitamin E and antioxidants and reduces the risk of serious health conditions such as cancer, diabetes, strokes and heart disease. Besides its amazing nutritional value, it makes great pastry, cookies, cakes, waffles, pancakes and more. You can also use it to 'bread' different things, such as chicken, to work as a batter. One thing to note, almond flour and almond meal are slightly different. Almond flour is usually made by pulsing blanched almonds, meaning their skin has been removed, where as almond meal is the whole almond blitzed up. Almond flour is generally preferred over almond meal in baking, due to the fact that almond meal tends to give baked goods a quite coarse texture, unlike almond flour, which makes baked goods nice and light. Almond flour is a little more moist than regular flour, so keep that in mind. You may need to add a little more to a recipe so the batter or dough isn't too wet or soggy, however, adding too much can cause your baked goods to look and feel greasy. Almond flour is high-fat, which is the reason it retains so much moisture and gives baked goods an extended shelf life over regular flour. Due to its high moisture content, almond flour can go rancid quicker than other flours, especially if its exposed to light and heat. It's good to keep it in a cool, dark place in a well sealed container, but it's best to keep it in the fridge or freezer. This extends its shelf life and maintains its quality. Because almond flour can be very expensive, we also use brazil nut flour, which makes great grain-free flapjacks. Nuts are also a key ingredient in grain-free granola, along with seeds. Besides flours, you can also make many delicious butters with nuts, the most popular choice obviously being peanut butter (which actually isn't even a nut, it's a legume). However, if you're opting for a healthier, lower carb option, then why not go for pecan or brazil nut butter? It will work just the same in your recipes, although they are usually more expensive... Overall, nuts are definitely a must-have in your kitchen and will allow you to create many more delicious, healthy, grain-free recipes.
4. Legumes
Legumes are healthy, delicious and super versatile. There are many different variates, including peas, chickpeas, lentils, beans and yes, peanuts. I absolutely LOVE legumes, in particular just how much you can do with them. Hummus is a firm favourite of mine, especially with falafel or in a wrap filled with rocket. And I also find lentils to be a really good meat substitute with their meaty texture and they go especially well in a chilli. They also really bulk out meals because of how much they expand in hot water. Besides being great in cooking, legumes are proven to lower your risk of heart disease, guard against type 2 diabetes, help control your weight and are full of protein, which is especially good if you're vegan or vegetarian. Also, just one and a half cups of chickpeas contain more calcium than a glass of milk! In addition, some legumes can even be turned into flours. Common types include chickpea flour, green pea flour, bean flours and lentil flours, the most popular choice generally being chickpea flour. It's very common to use in Indian cuisine, but is beginning to gain popularity in other parts of the world now as well. Chickpea flour is coarse and gritty and the rule in baking is to use a 3/4 cup of it for every one cup of regular flour. Popular recipes to make with it include socca, a kind of chickpea pancake popular in France and Italy, Punjabi missi roti, a type of flatbread, panisse, which are chickpea chips common in Italy and things such as muffins, bread, brownies, cookies and cake. It has a neutral taste that is hard to notice in your food, making it a great grain-free flour alternative. Legumes come in many different variates with many different uses and are a sure must-have for your grain-free kitchen.
5. Pseudo-grains
You may be wondering to yourself why I've included grains on this list but bare with me... Pseudo-grains, or pseudo-cereals aren't actually grains, but seeds. Some common examples include quinoa, chia seeds, amaranth and buckwheat. Psuedo-grains are good for bulking out your food, or simply to sprinkle over your salad or smoothie bowl. You've probably heard of chia pudding before, but if not, it's literally just chia seeds left in milk (usually vegan) overnight. You can get the recipe here. Quinoa on the other hand will thicken up and turn into an almost porridge-like consistency when boiled. It has gained massive popularity in recent years, despite being cultivated since ancient times in South America, where it was considered a sacred food. Quinoa is also full of protein and is packed with antioxidants and vitamins and is anti-inflammatory. Chia seeds are also good, being one of the best sources of omega-3 for vegans and vegetarians. You can also make chia eggs to substitute for eggs in your vegan baking. They simply work as binders. Chia seeds can also aid in weight loss and lower your risk of heart disease. Another thing you can make is chia jam, which is especially good if you're keto, as the seeds are low in carbs. There are many more things you can make with chia seeds, so buy some and begin experimenting with them in your food. Along with the amazing quinoa, pseudo-grains are an absolute must-have for your grain-free kitchen. Hopefully you have found this list helpful and know what to buy on your next grain-free food shop.
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