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Reader Response: Alternatives to Grains? What about Quinoa?

Posted By Worker Bee On July 3, 2008 @ 8:13 am In Carbs,Diet,Health,Nutrition,Recipes | 65 Comments

The Definitive Guide to Grains [7] post last month got people talking [8] 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 [9] recommends avoiding grains [10] 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 [11]. 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 [12], RaeA [13], roboppy [14], breezeDebris [15], VeganWarrior [16] Flickr Photos (CC)

Further Reading:

Ten Awesome Carbs [17]

Acorn Squash Recipes [18]

Dear Mark: Vegetarian Protein Possibilities [19]

KEEN-WAH What? Video Post [20]

44 Finger Lickin’ Recipes for Vegetarians and Carnivores Alike [21]

Subscribe to Mark’s Daily Apple feeds [22]


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[2] Primal Blueprint 101: http://www.marksdailyapple.com/primal-blueprint-101/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_pb_101

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[7] The Definitive Guide to Grains: http://www.marksdailyapple.com/definitive-guide-grains/

[8] got people talking: http://www.marksdailyapple.com/definitive-guide-grains/#comments

[9] Primal Blueprint: http://www.marksdailyapple.com/what-is-the-primal-blueprint/

[10] avoiding grains: http://www.marksdailyapple.com/simple-complex-carbohydrates/

[11] glycemic index: http://www.glycemicindex.com

[12] Autumn Sweater: http://www.flickr.com/photos/maxmartin/1867945520/

[13] RaeA: http://www.flickr.com/photos/raeallen/11740828/

[14] roboppy: http://www.flickr.com/photos/roboppy/68813869/

[15] breezeDebris: http://www.flickr.com/photos/bree7/528747023/

[16] VeganWarrior: http://www.flickr.com/photos/veganwarrior/516130316/

[17] Ten Awesome Carbs: http://www.marksdailyapple.com/awesome-carbs/

[18] Acorn Squash Recipes: http://www.marksdailyapple.com/healthy-tastes-great-52/

[19] Dear Mark: Vegetarian Protein Possibilities: http://www.marksdailyapple.com/vegetarian-protein/

[20] KEEN-WAH What? Video Post: http://www.marksdailyapple.com/keen-wah-what/

[21] 44 Finger Lickin’ Recipes for Vegetarians and Carnivores Alike: http://www.marksdailyapple.com/all-together-now/

[22] Mark’s Daily Apple feeds: http://www.marksdailyapple.com../../feeds/

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