Here’s your Alternatives-to-Wheat checklist

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I know that many of you are trying to avoid wheat in your diet for any number of reasons. Most of the wheat we consume today is not the same wheat that our great-grandparents grew and ate.

Here is a list of alternatives to wheat that will still allow you to make dozens and dozens of different recipes, and you may end up not missing wheat at all. Some can be used to create breads and others are great to have on hand as meal-stretchers. If you still enjoy wheat and would like to learn more about the different varieties and how to use them, check out this article. If not, this list has everything you need!

  • Amaranth
  • Arrowroot
  • Barley
  • Buckwheat (A member of the rhubarb family!)
  • Corn
  • Flax
  • Millet
  • Oats
  • Peanuts (George Washington Carver came up with 300 uses for these!
  • Potatoes (Can be used to make potato flour.)
  • Quinoa
  • Rice
  • Rye
  • Sorghum
  • Soy
  • Tapioca
  • Teff

If you’re worried about buying genetically modified seeds for any of these foods, don’t be. GMO seeds are not sold to the public, at least for now.

TIP: If you have chickens or plan to add them to your backyard, consider planting millet, rye, wheat, oats, and/or barley underneath backyard trees. They’ll create ground cover, shade the tree trunks from the harsh summer sun, provide food for the chickens, and then the chicken poop will act as an organic fertilizer for these grains all over again.

ANOTHER TIP: If you’re planning on grinding any of these foods to make flour, be sure that your grain mill is up to the task. Some are designed to grind only wheat. I use the Wondermill Junior.

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I'm the original Survival Mom, and have been helping moms worry less and enjoy their homes and families more for 9 years.

6 thoughts on “Here’s your Alternatives-to-Wheat checklist”

  1. For someone who is gluten free there are a few on this list that are NOT good for me. One crumb of gluten can make me sick for hours! These are a no-go for those of us who MUST eat gluten free:
    Barley, Rye, Oats

    Oats are gluten free but they are generally grown near wheat fields and are cross contaminated by the wheat. You can buy gluten free oats that are grown far from wheat and are certified gluten free. This can be very important to someone who gets sick from any form of gluten.

    Thanks for letting people know about special diets! I cannot store wheat or any gluten containing foods so must come up with alternatives.

  2. Search for cauliflower “rice” and cauliflower “bread” online for complete recipes. Very easy and much easier to grow cauliflower than rice if most of the US.

    The rice is just grated or blended (in blender w/ water to cover) raw cauliflower. Cook “rice” as you would cauliflower in oven w/ oil, microwave, or boiling. Use in place of rice. Very good and hard to tell it isn’t rice.

    The flat bread is just 1 cup cooked cauliflower “rice,” 2 eggs and 1/4 c shredded cheese w/ spices to season (ie thyme, basil, oregano, dill etc…whatever you’re in the mood for.) Put on cookiesheet and spread out about 1-2 inches high, cook long enough for eggs to be cooked and then longer for crisper. You can also make it thin and use as pizza crust.

  3. I have to disagree with the comment that genetically modified seeds are not sold to the public. I am an organic farmer and if we don’t have certified organic seed, even for our garden, then it is mostly assumed that it is genetically modified (or potentially contaminated by genetically modified seed). Once the GMO (genetically modified organism) seed is out there, there really isn’t a way to put the genie back in the bottle.

    A large percentage of the seed planted in this country by farmers (at least in corn and beans) is genetically modified. It is about 75% and I think as high as 90% for one of these crops. I just wanted to pass this along.

    1. GMO seeds are not sold to the public, that is, home gardeners who are buying seeds for gardens. The only time a typical home gardener needs to worry about GMO contamination is if they live near commercial farms who grow GMO crops.

      You make a good point about contamination, which is why I believe it’s so important to learn not only how to save seeds but to protect plants from possible cross-pollination.

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