These Great-Tasting Pseudocereals are Gluten-Free and Good For You
High in protein and fiber but low glycemic compared with true grains, pseudocereals (a big word that means “comes from plants that produce fruits and seeds, rather than grasses”) are full of vitamins and minerals, including magnesium, iron, and calcium, and are easier to digest than grains. They’re also simple to cook and taste great.
Amaranth
High in iron, calcium, and fiber, amaranth is a member of the same family as beets, swiss chard, and spinach. It’s also a complete protein. Amaranth has a nutty flavor and a touch of sweetness, so it’s often ground into a flour or cooked as a breakfast porridge. Try cooking amaranth in apple juice for a delicious alternative to your morning oatmeal. Bonus: the leaves of the amaranth plant are equally nutritious and are delicious sautéed. Look for them at the farmers’ market.
Buckwheat
Though “wheat” is part of its name, buckwheat is no relation to those amber waves of grain. This gluten-free seed related to rhubarb and sorrel, with many of the same health benefits. Buckwheat is also rich in dietary fiber, magnesium, and antioxidants. And check out buckwheat’s international reach: In Russia, it’s the flour of choice for making blini, the tiny pancakes served with caviar. The Japanese use buckwheat to make soba noodles.
Chia
Forget about the popular TV “pets” from the 1980s, chia seeds are in fact a powerful plant protein that you should be eating more of. Native to Mexico, these tiny seeds are an excellent source of omega-3 fatty acids. They form a gel when soaked in liquid that can be used as a thickener, kind of like flaxseeds or even eggs in baking. Try stirring them into almond milk with cinnamon and apples to make an overnight breakfast pudding.
Kaniwa
Don’t confuse this ancient seed with its cousin quinoa. Pronounced kan-ee-wah, this tiny South American seed is sweeter than quinoa and has a crunchy bite. High in calcium, protein, and iron, kaniwa can be added to salads, cooked into a breakfast porridge, or milled into flour.
Millet
Despite its small size, millet packs a mighty gluten-free punch. It is one of the oldest cultivated crops, surviving droughts and unseasonably hot weather for millennia. Millet is full of phosphorous and B vitamins and is highly alkaline, which means it’s easily digestible. Toast millet to heighten its nutty flavor, then toss it in granola or try it as a filling in stuffed peppers.
Quinoa
One of the most recognizable pseudocereals, quinoa, is loaded with protein and is often referred to as a “superfood” because it contains all nine amino acids essential for good health. It makes a great substitute for rice in curries and soups, can be fried into fritters, and is a popular choice for grain bowls.
Teff
Okay, so technically teff is a grain, but it’s gluten-free-ness and nutrient profile made us want to include it in this list. Like millet, teff is one of the oldest farmed crops and is best known for its use as the base flour in injera, the spongy Ethiopian flatbread. This minuscule grain, which is microscopic compared with a kernel of wheat, is packed with calcium, fiber, and protein. Teff has a mild, nutty flavor and can be used like oats, so add it to your breakfast porridge, bread, pancakes, and even brownies.
Don’t Cry, Chopping An Onion is Easy
How to Chop an Onion
- Using a chef’s knife, trim the stem end of the onion.
- Cut the onion in half from root to stem, and then remove the peel.
- Put the onion cut-side down on a cutting board to keep it stable. Bend your fingertips back and hold the onion in place with your knuckles, then cut the onion lengthwise into ½-inch planks without cutting through the root end.
- Slice the onion in the opposite direction to make ½-inch pieces.
Stop your crying: Use the sharpest knife available. A dull blade will crush the tear-causing enzymes in an onion, while a well-honed edge will slice right through them, keeping you dry-eyed in the kitchen.
The Best Way to Wash Fresh Greens
Fill a bowl with plenty of cool water. Add the greens and swish to loosen any dirt. The greens will float on top of the water, while the dirt will sink to the bottom of the bowl.
Carefully lift the leaves out of the water and spread them on a cloth towel to dry.
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Don’t pour the water and greens out into a colander, the dirt that sunk to the bottom of the water will end up back on the greens and you’ll have to start over.
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Pat the greens dry. If not using right away, roll them in a damp towel, transfer to a plastic bag, and refrigerate until ready to use.
For Fluff’s Sake, Rinse your Rice and Cook it Right
Rice may be the world’s most popular grain, but cooking it well is an uncommon skill. Preparing light, fluffy rice isn’t difficult, though the details matter. For the best results, our chefs recommend following these simple rules for cooking white rice:
Rinse well
Starches that cling to the grains will make it gluey.
Measure carefully
The ideal ratio is one part rice to one and a half parts liquid.
Set a timer
Your rice will be tender in 15 to 20 minutes.
Fluff it
Once the rice is done, stir it with a fork to separate the grains. If not using right away, cover to keep warm until ready to serve.
Like White on Rice (Green, Red, and Black, Too)
From risotto to rijsttafel, pilaf to paella, biryani to baby cereal, rice has a place on the table in almost every country in the world. It’s the planet’s most widely consumed grain, and one of the first cultivated crops. Rice ushered in the agricultural era and filled bellies when other sources of nutrients were hard to come by.
It’s a crop that is grown in many regions of the world, from Arkansas to Zimbabwe, with countless variations in size, color, and flavor. There are an estimated 40,000 different types of cultivated rice in the world, but at Sun Basket we stick to these five that complement our favorite flavor profiles.
For tips on cooking rice, check out our video here.
Basmati
Usually used in Indian and Middle Eastern cuisines, this rice offers a blank slate for additional seasoning. Fluffier and lighter than its jasmine counterpart, this long grain rice is perfect for soaking up flavorful sauces like curries.
Bhutanese Red
This red medium-grain, partially milled rice from Bhutan turns light pink when cooked. Sometimes we like to shake things up and pair an Asian rice, like this one, with flavors and ingredients from other places to create new ways of thinking about food beyond the borders of a single cuisine.
Forbidden
Also called black rice, this rice gets its color from an antioxidant called anthocyanin, the same nutrient found in eggplant, and other deep blue and purple foods (this rice has more antioxidants than blueberries!).
Jade
This white rice from China is dyed with bamboo juice and not only has a beautiful hue but gets a nutrient boost from the bamboo. In the forests of China, bamboo trees are considered the ‘tree of life.’
Jasmine
Widely eaten in Southeast Asia, jasmine rice is aromatic, with floral notes and a slightly sticky texture. Its distinct flavor makes it great as a stand-alone side with stir-fries.
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