hey. don't be scared if you end up having a wheat allergy. i'm gluten free/vegan & it hasn't been that hard because there are so many options available. there are actually more grains that you CAN eat than can't.

quinoa is a complete protein grain and it supplies all the essential amino acids in a balanced pattern. it contains more protein than any other grain and has more fiber than any other grain (with the exception of oats). Quinoa is considered a "super grain" because of its nutritional benefits. One cup of quinoa has more calcium than a quart of milk and has twice the protein of barley or rice. The entire plant, including the leaves, stem, stalk, and seeds is edible. and grows from three to six feet high. Its seeds, which look like a cross between millet and sesame seed, are in large clusters at the end of the stalk. Quinoa is available as a whole grain that cooks in about 15 minutes and can be substituted for almost any grain in most recipes. you can also buy it in flour form for baking/etc.

Millet is third behind rice and wheat as a principle grain for many societies. Millet is exceptionally nutritious and is rich in protein, phosphorus, the B vitamins and iron. Some individuals find millet to be bitter, while others feel it has a sweet, nutty flavor. Millet is available as a whole grain and follows similar cooking methods as to brown rice or bulgur wheat. Millet meal is coarsely ground flour that is used in baking or porridge, and puffed millet is similar to puffed rice and is used in cereals or bread. millet flour can be used for baking/etc.

Spelt is related to modern wheat but is significan'tly higher in protein, B complex vitamins, and fiber. Individuals who are gluten-sensitive are often able to include spelt-based foods into their diets. Spelt was reintroduced into the U.S. market in 1987 and can be found in health food markets. It is common to the cuisine of Tuscany where it is known as farro. Spelt is a versatile grain that can be used in casseroles, soups, cereals, and breads. Commercially, spelt is also processed into
assorted pastas, hot and cold cereals, muffins, breads, and pancake mixes.

buckwheat is not really a grain. It is actually a cereal grass similar botanically to rhubarb. It's almost identical in nutrient quality to wheat. It has a distinctive three-cornered tan seed and is available either roasted or unroasted. Roasting intensifies the flavor, imparting a dark, nutty quality to the grain. Unroasted buckwheat has an off-white color and a more delicate flavor than roasted buckwheat. It is available as groats, grits, flour, or pastas. Buckwheat grits are similar to Cream of Wheat and can be used in desserts or other delicate dishes. Buckwheat flour is often used in pancakes, breads, crackers and other baked goods. Buckwheat is relatively low in calories and is an excellent source of protein, complex carbohydrate, fiber and magnesium

Teff is a a grass crop that produce grain. It's very similar in nutritional value to wheat & other cereal grains, but it's higher in the amino acid lysine and is an excellent source of iron and calcium. it can be used in place of other grains, nuts or seeds in baked goods. it's very small in size (1 kernal of wheat = 150 grains of teff) therefore in substitution you could use 1/2 c. teff to 1 c. seeds/nuts/grains. it can be bought ground into flour or or just the gain itself, and it adds a mild, molasses like flavor.

Amaranth is a highly nutritious small seed used as an alternative to grains for people with gluten intolerance and grain allergies as well as those who want to eat more healthy foods. Amaranth has a slightly sweet, nutty toasty flavor to a more robust, full-bodied whole grain characteristic, depending on the form it is in. 1/2 cup of amaranth supplies 28% of your daily requirement of protein, 55% of iron, 60% of dietary fiber and 18% of calcium. And amaranth offers higher lysine, cysteine and methionine (essential amino acids required for cell and brain maintenance) than any grain. It has a better amino acid balance than cow’s milk or soy and is one of the best sources of vegetable protein.

Grain sorghum is native to Asia and Africa where it has been grown since ancient times. Grain sorghum is a small round berry which may vary in color from yellow to cream to white. Sorghum may be ground in hand mills or food processors to the degree of fineness needed (coarsely ground for a cooked cereal, finely ground for flour). Flour should be prepared fresh and used within a few days, or it may be stored in the freezer. Whole grain, if kept cool and dry, may be stored for over a year without becoming moldy or rancid. Each 1/2 cup provides 11.3g protein, 10g fiber, 28mg calcium & 4.5mg iron.

rice is a good source of insoluble fiber, which is also found in whole wheat, bran and nuts. Insoluble fiber reduces the risk of bowel disorders and fights constipation. Among other nutrients, rice is rich in carbohydrates, low in fat, contains some protein and plenty of B vitamins. Rice is an extremely healthy food for a number of reasons. Rice is a complex carbohydrate, which means it's digested slowly, allowing the body to utilize the energy released over a longer period which is nutritionally efficient. Rice has low sodium content and contains useful quantities of potassium, the B vitamins, thiamin and niacin. An average portion of rice (50g) provide about 11% of the abut estimated average daily requirement of protein. On portion also has only 245 cal. Those looking to reduce their fat and cholesterol intakes can turn to rice because it contain only a trace of fat and no cholesterol. Rice is also gluten free, so suitable for coeliacs, and it is easlily digested, and therefore a wonderful food for the very young and elderly. it can be found whole, milled into "grits" or flakes (think oatmeal) for use as a hot cereal or to add texture to baked goods, pastas or flours.

Because of its high protein and carbohydrate content, corn has been an important nutritional resource for thousands of years. 1 cup of corn provides 4.2g fiber, 5g
Protein, 17% Vitamin C, and 4% Iron. It contains the highest protein of any vegetable. it can be found in flours, meal, grits, pastas, and as the vegetable itself.

random baking flours/etc:

water chestnut Edible tuber of a water plant. Used fresh, canned or dried. Dried water chestnuts may be ground to a flour or powder and used as a thickener, or for coating foods prior to frying

taro flour Commercially processed from a starchy tropical root. Used as a thickener, similar to tapioca

tapioca Starchy substance extracted from the root of the cassava plant, used mainly in puddings. Tapioca flour is used as a thickener, especially in fruit dishes because it produces a clear gel. Adds "tooth" to gluten-free breads. (See cassava and manioc.)

sweet potato Tropical American vine of the morning glory family, cultivated for its fleshy , tuberous orange-colored root. Used cooked as a vegetable, or dried and ground into a flour.

soy, soybean (soya, kinako, edamame) High- protein, high-fat legume, which is processed into a variety of food products. Oil is used in cooking and salad dressings. Flour has strong, distinctive, nut flavor. Most recipes are designed to use low-fat soy flours; soy milks and tofu use high-fat soy flours.

sago Starch extracted from tropical palms, and processed into flour, meal, or pearl sago (similar to tapioca.) Used as a thickener

potato starch flour, potato starch Commercially prepared from cooked potatoes that are washe'd of all fibers until only the starch remains

potato flour Commercially ground from the whole potato, used as a thickener. Retains potato flavor

lentils Tiny lens-shaped seeds of a leguminous plant. The three main varieties are: French/European lentil, Egyptian/red lentil, and yellow lentil.

legumes, leguminous Plants with seeds in pods. There are more than a hundred legumes including: peanuts, lentils, peas, soya, beans, channa, garbanzo (chickpea, gram). Versatile served as vegetables, dried and ground into flour, or pureed. May be processed into oils or butters.

kudzu Leguminous Asian plant who'se roots yield a starchy powdered extract, used as a thickener. Leaves and stems are also edible.

Job's tears Seed of ancient annual grass, resembling large barley. Used as a substitute for pearl barley.

hominy White or yellow corn kernels from which the hull and germ have been removed. Used canned as a side dish or in casseroles.

hemp

:-*  Dear Ofgoddessstature,

This was such a brilliant post that I copied it whole cloth to share with my friends who have to avoid wheat!  Thank you for so much info in one place.

HR

Also, protein deficiency is nearly impossible to have if you eat enough food-unless maybe if you eat ONLY fruits.

Symptoms to gluten allery can vary from person to person to mild systems to severe malnutrition and intestinal pain.  Look up celiac disease, which is cause by gluten intolerance and there's tons of information out there.  Here's one reference:  http://www.celiac.org/cd-main.php

i'll try and scan the other pages on how to rotate foods to see if you have a problem with them & post them on here if anyones interested. if the post doesn't work anybody that wants them send me an email & i'll email the pages to you. hope all the info helps. it was so hard to find all of it in the first place that i'm so happy that you guys find it usefull & hopefully i'm making it easier for all of you. it was so devestating in the beginning to be like "what the $#@% am i gonna eat then!?" & to have people really not know anything about it so i didn't really have anyplace to go for help except to the library to tough it out on my own. but in the end i'm glad i did because now i think i eat healthier than i did before because i'm trying to incorporate such a wide variety of foods into my diet (some things that, don't laugh, i had no idea existed!) & now i really don't feel deprived or that i'm missing any nutrients. have a great day guys, i'm off to work!