Reader Response: Alternatives to Grains? What about Quinoa?
The Definitive Guide to Grains post last month got people talking about alternatives to the traditional rice, potato, and breads that load up the typical American dinner plate. For some, gluten is the major consideration. For others, it’s the glycemic load itself. While the Primal Blueprint recommends avoiding grains and higher glycemic foods altogether, at some point or another most of us partake in the context of occasional compromise. Additionally, some of us consciously choose to include grain alternatives in our diets more regularly for varied reasons surrounding personal taste, economical savings, environmental commitments, or alternative nutrient sources (particularly for vegetarians).
One of the most popular choices in grain alternatives, particularly among the more moderate paleo set, is quinoa. Technically not a grain but a relative of green leafy vegetables like spinach and Swiss chard, quinoa is a complete protein that offers a respectable serving of all nine essential amino acids as well as a strong showing of manganese, magnesium, iron, copper and phosphorus. For those reasons, we can understand its popularity and agree that it does, indeed, have a lot to offer, particularly considering its low cost and shelf stability. Nonetheless, we’d offer a caution to its praises. While quinoa offers a decent helping of protein, it’s still pretty carb intensive, clocking in at a 53 on the glycemic index. Also, though quinoa is technically gluten free, it does contain a protein substance that has been known to cause digestive reactions in some.
So, what are some other options if you’re looking for grain alternatives in your meals? We’d first say, while it can initially be difficult to lose the meat and potatoes mindset, it does get easier with time. Eventually, meat and a salad will seem just as normal a dinner routine and you won’t even miss the starches. Nonetheless, when you’re looking for “closer” grain alternatives and have taken into account the added carb load, we do have some suggestions.
Nutrient-loaded squashes and sweet potatoes can serve as a respectable grain alternative. Likewise, lower glycemic beans such lentils can be a decent fill-in. One suggestion is to use these items, or quinoa, as a single ingredient in a veggie and meat dish rather than as the full dish itself. If you want or need to serve a grain alternative, use the substitute as a base for a more complex recipe. Say, add quinoa to greens and tuna, or use it sparingly as a base for meat and veggie stuffed peppers. Try cubed butternut squash in a rich fall salad full of nuts, chicken, and autumn veggies. Use summer squash and parmesan to make a warm but summery casserole side.
Another possibility is the humble but scrumptious eggplant, an ingredient that takes on the flavor of any sauce you make but adds a pleasant substance and texture to the dish. Baked eggplant slices also serve as a terrific substitute for pizza crust or bread sticks with the right dipping sauce. Use it and/or bits of roots and tuber veggies, tomatoes, onions, and herbs to create rich, flavorful “stews” that feel and taste like a hearty accompaniment or a main course. A dash of pine nuts or aged cheese can make it that much heartier
Other options yet? Mushrooms can take on the role of buns or crusts. Cut up and added to hot veggie dishes, mushrooms can offer the warm, pleasantly mild taste that we might crave from grains. Crustless quiches can do the same. Long julienned strips of cabbage or spaghetti squash can serve as a “pasta” of sorts for light summer fare or even warm, meaty sauces come fall.
These are just a few ideas for some inspiration, but we know where to turn for an endless supply of great suggestions? To our seasoned Apples: What Primal-friendly alternatives have you found or created in your own kitchen that satisfy the tastes and textures of each season? What suggestions would you offer to those who are trying to edge out grains from their diet and starchy cravings from their mealtime expectations?
Autumn Sweater, RaeA, roboppy, breezeDebris, VeganWarrior Flickr Photos (CC)
Further Reading:
Dear Mark: Vegetarian Protein Possibilities
44 Finger Lickin’ Recipes for Vegetarians and Carnivores Alike
Subscribe to Mark’s Daily Apple feeds
Posted By: Worker Bee
Hi I just want to say how great it is to find a website/forum/lifestyle where there is support from all over the world. I pray that people will slowly cotton on to this way of eating/living. I am so impressed with everyones passion and it’s great to have all the inspiration at hand. The only hard thing about this website is, I want to read everything! there is soooo much here and I feel that I’m missing out by not reading it all! I have the Primal Blueprint book, and I’m struggling to find time to fit it in as well as reading Marks Daily Apple and forum!!!
This is all very interesting. I ended up here because I was wondering why today I’ve been craving carbohydrates (namely chick peas and quinoa) all day. Normally I have to force myself to eat things like that and am quite happy just eating meat and vegetables and dairy. But not today. Today I genuinely want the quinoa, want the taste not just the texture. It feels good to eat it. No idea why. Nevertheless, I’m going to consider this to be just a weird day and not how I should eat normally. The chickpeas and quinoa has filled me up more than my usual diet, but I just feel like it was indulgent. I look forward to the day it is easy and cheap to test what our bodies actually need each day to tailor our diet appropriately.
I have quinoa for breakfast, put almond milk, Greek yogurt, coconut oil, nuts, strawberries & blueberry’s in, good substitute for any cereal breakfast! lovely!!;o)
I love quinoa but every time I eat it, I get a pin prick rash all over my body and my face turns red and starts to burn. Does anyone else get this kind of a reaction?
I react this way to coconut. You’re allergic.