Recipes

Walk down the grocery aisle today and you'll spot them everywhere — quinoa salads, millet porridge, sorghum crackers, teff flatbread. Ancient grains have quietly gone from health-food-store curiosities to mainstream pantry staples. But what exactly are they, why is everyone suddenly talking about them, and — since we're a gluten-free kitchen — which ones can you actually eat if you're avoiding gluten? Here's everything you need to know. What Are "Ancient Grains," Exactly? "Ancient grains" isn't a botanical category. It's a marketing-friendly umbrella term for grains and pseudo-cereals that have remained largely unchanged for hundreds or even thousands of years, unlike modern wheat and corn, which have been heavily bred and hybridized for higher yields. The category includes true cereals like farro, spelt, einkorn, and kamut, as well as "pseudo-cereals" — seeds that are cooked and eaten like grains even though they're not technically grasses — such as quinoa, amaranth, and buckwheat. This is the important part for anyone eating gluten-free: not all ancient grains are created equal. Farro, spelt, einkorn, and kamut are all ancient wheat varieties, which means they contain gluten and are unsafe for anyone with celiac disease or gluten sensitivity, despite sometimes being marketed as "easier to digest." If you're gluten-free, the ancient grains worth getting excited about are the naturally gluten-free ones: quinoa, amaranth, millet, sorghum, teff, and buckwheat. Why Ancient Grains Are Having a Moment 1. People want more nutrition per bite Compared to refined modern grains, most ancient grains are nutritional heavyweights. Quinoa and amaranth are complete proteins, containing all nine essential amino acids — rare for a plant food. Teff is packed with iron and calcium. Sorghum and millet are rich in antioxidants and slow-digesting carbohydrates that help keep blood sugar steadier. 2. The gluten-free market keeps growing As more people are diagnosed with celiac disease or choose to reduce gluten for other health reasons, naturally gluten-free grains have become essential building blocks for flours, snacks, and baked goods that don't rely on heavily processed starches. 3. They're better for the planet Many ancient grains, especially sorghum and millet, are drought-tolerant and require far less water and fewer inputs than conventional wheat or rice. That makes them appealing to a generation of shoppers who care about sustainability alongside nutrition. 4. Texture and flavor variety Ancient grains simply taste more interesting. Millet has a mild, slightly sweet, corn-like flavor. Buckwheat is earthy and nutty. Sorghum has a chewy, faintly sweet bite similar to farro but with none of the gluten. For anyone tired of the same rice-and-quinoa rotation, they open up a whole new world of textures. Meet the Gluten-Free Ancient Grains Quinoa — The best-known of the bunch, quinoa cooks quickly, works in both sweet and savory dishes, and delivers a complete protein profile plus magnesium and fiber. Amaranth — Tiny, slightly peppery seeds that turn creamy and porridge-like when cooked, and pop like miniature popcorn when toasted dry. High in protein, iron, and calcium. Millet — A staple across Africa and Asia for thousands of years, millet cooks up fluffy like couscous or creamy like polenta depending on the water ratio. Naturally alkaline and easy on digestion. Sorghum — Popular in flour form for gluten-free baking because of its mild flavor and wheat-like texture. Whole sorghum berries also make a great chewy addition to grain bowls. Teff — The tiniest grain in the world, and the base of Ethiopian injera bread. Exceptionally high in iron, calcium, and resistant starch, which supports gut health. Buckwheat — Despite the name, buckwheat has no relation to wheat and contains no gluten. It's rich in rutin, an antioxidant linked to heart health, and makes excellent flour for pancakes, noodles, and crackers. How to Start Adding Ancient Grains to Your Diet You don't need to overhaul your pantry overnight. A few easy ways to start: Swap white rice for millet or sorghum as a side dish Use buckwheat or sorghum flour in place of a portion of regular gluten-free flour in baking Cook amaranth or teff into a warm breakfast porridge with fruit and nut butter Add cooked quinoa to salads, soups, or stir-fries for extra protein Look for snacks and baked goods made with ancient grain flour blends instead of refined rice flour or cornstarch alone At Booch and Barbie, we're always exploring how these grains can make our gluten-free products taste better and go further nutritionally. We have a few products that use these ancient grains: 1. Lime Lavender Millet Cookies Made with almond and jowar flour, lavender, lemon zest and sweetened with khandsari, these light buttery cookies can be enjoyed as a light dessert or a sophisticated snack. 2. Cheesy Millet Chips With the bold flavor of vegan cheddar. Made from a blend of amaranth and jowar flours, they are baked, not fried, and seasoned with nutritional yeast for that signature cheesy kick. 3. Berry Banana Ancient Grains Granola Strawberry, banana and cacao crunch granola is made using amaranth puffs, cacao nibs, cacao powder and sweetened entirely with molasses, which makes it richer in calcium and nutrients and easier on the gut. The Bottom Line Ancient grains are popular for a simple reason: they deliver more nutrition, more flavor, and more variety than the refined grains most of us grew up eating — and for the gluten-free community, the naturally gluten-free varieties (quinoa, amaranth, millet, sorghum, teff, and buckwheat) offer a way to eat well without compromise.

Starting your morning with the right food can change everything, especially if you or someone in your family is managing gluten intolerance or coeliac disease. A gluten-free breakfast does not have to be bland or difficult. In fact, with the right ingredients, it can be the most satisfying meal of your day. This recipe uses Brookfarm Gluten-Free Muesli Macadamia Cranberry ... packed with 14 all-natural ingredients, Australian macadamias, premium whole grains, and antioxidant-rich cranberries. Did you know? Gluten can trigger bloating, fatigue, and brain fog even in people without a formal diagnosis. Switching to a gluten-free morning routine is one of the simplest ways to feel the difference in your energy levels within days. What You Will Need Ingredients Brookfarm Gluten-Free Muesli Macadamia Cranberry (½ cup) — available at Booch & Barbie 1 cup coconut yoghurt or regular Greek yoghurt ½ banana, sliced A handful of fresh berries — blueberries, strawberries, or raspberries 1 tbsp chia seeds or hemp seeds 1 tsp honey or maple syrup (optional) A sprinkle of shredded coconut for garnish How to Make It — Step by Step   01 Layer your base Spoon your coconut yoghurt into a wide bowl. Spread it evenly to create a smooth base layer. 02 Add the muesli Scoop half a cup of Brookfarm Muesli generously over the yoghurt.. Do not press it down — keep it light and crunchy. 03 Top with fruit Arrange banana slices and berries across the top. Colour contrast makes the bowl look beautiful and appetising. 04 Finish and serve Scatter chia seeds and shredded coconut on top. Drizzle honey if desired. Serve immediately and enjoy.   Why We Love Brookfarm Muesli Not all gluten-free products are created equal. Brookfarm is an Australian brand with over 20 years of experience in producing premium natural foods. Their Macadamia Cranberry Muesli is made with 14 all-natural ingredients, Australian macadamias, premium whole grains, and antioxidant-rich cranberries, with no preservatives or additives. Winner of the Royal Tasmanian Fine Food Awards Bronze Medal 2022. Certified gluten-free — safe for coeliac and gluten-sensitive individuals No artificial additives or preservatives High in fibre to support digestive health Rich macadamia and cranberry flavour with natural sweetness and satisfying crunch Available for island-wide delivery in Singapore via Booch & Barbie Meal Prep Tip You can prep several mornings at once by portioning out your yoghurt and fruit into sealed jars the night before. Keep the granola separate and add it fresh each morning so it stays crunchy. This takes less than 10 minutes of prep and means your gluten-free breakfast is ready to grab every day of the week.