What are your alternatives?
- Freshly milled flour – it takes a few minutes but produces rich flavor and nutrition with any grain
- Whole wheat flour – very different than just ‘wheat’ flour - - - read the labels! Whole wheat has all of the nutrition of the wheat grain.
- Spelt – higher in protein and fiber than wheat and can be easier to digest. It has a nutty flavor and aroma.
- Kamut – a relative to wheat, but can trigger fewer sensitivities. It has a golden color and a slightly buttery flavor.
- Quinoa – about the size of a sesame seed, this grain is very high in protein and takes less cooking time (about 20 minutes) than rice. It is an excellent option to brown rice.
- Amaranth – a poppy-seed that has a nutty and somewhat sweet flavor. It works well in casseroles, loaves or as a hot cereal.
- Barley – pearled barley has the outer layer removed. Barley flour makes excellent pie crusts and cookies and mixes well with brown rice flour.
- Brown Rice – brown rice flour makes excellent gravy, sauces and the grain is a staple in many diets. The flour is gritty and best mixed with another flour for baked items.
- Millet - the only non-acidic grain. It is very nutritious, high in protein and calcium, iron and potassium. It is easy to digest and can be added to soups, stews, casseroles, stuffing, puddings or eaten plain.
- Oats – are third to quinoa and amaranth in protein. They have a slightly higher fat content and produce a sense of ‘warmness.’ Oats can be a problem with blood type Os. Oat flour can be made by blending oats in a blender.
- Buckwheat – is not related to wheat. It is actually a grass. The groats are most often used as a basis for kasha. Buckwheat flour has a strong flavor.
- Cornmeal – is used primarily in cornbread, polenta and mush. It can be milled from popcorn.