Whether you're following the paleo diet, have a wheat or gluten intolerance, or just want to explore some alternatives to wheat in your cooking, we've got some amazing ways to replace wheat in your diet.
The way we produce wheat today makes it harder for humans to digest, and it is heavily processed. The Urban Kitchen do not use wheat in our meals for this reason. Find out more here.
Our modern city diets are extremely wheat-focused. These tasty alternatives offer ways for you to cut wheat from your diet without feeling like you're missing out. Try it - you might never go back!
Buckwheat
Gluten free? Yes
How to use buckwheat as a wheat alternative: Despite having the word 'wheat' in it's name, buckwheat isn't even a wheat at all. Buckwheat is actually the seed of a plant which is closely related to rhubarb. Buckwheat can be used as an alternative to most ways in which we consume wheat. The flour can be used in breads and noodles, and the groats are a delicious, nutty gluten-free swap for porridge oats and rice.
Nutritional benefits: Buckwheat is high in magnesium and phytonutrients which increase the effectiveness of Vitamin C and antioxidant, as well as being beneficial for cardiovascular health.
Amaranth
Gluten free? Yes
How to use amaranth as a wheat alternative: Amaranth has been cultivated for hundreds of thousands of years and was a staple in ancient diets. It derives form the seed of the leafy amaranth plant and can be used as a gluten free substitute for porridge oats and rice, as well as made into flour baking.
Nutritional benefits: Amaranth is high in protein, calcium, magnesium, iron and Vitamin E as well a being low in calories.
Coconut Flour
Gluten free? Yes
How to use coconut flour as a wheat alternative: Coconut flour is made from the flesh of the coconut after the oil has been extracted. It's a delicious alternative to wheat flour in baking, and the saviour of many of us with a sweet tooth who can't eat gluten or wheat. it can also be added to soups and curries as a thickener.
Nutritional benefits: Coconut flour is is rich in fibre and protein, as well as containing healthy fats.
Chia seeds
Gluten free? Yes
How to use chia seeds as a wheat alternative: Chia seeds really are a wonder ingredient. The seeds absorb liquids, so can be soaked in milk, coconut milk, soya milk or juices for instance to make breakfasts, puddings and jams. Chia seeds can also be sprinkled over salads, added to bread, made into flour and used to make pancakes and used as a thickener for sauces and soups.
The Urban Kitchen made these chocolate chia puddings for an event catering.
Nutritional benefits: Chia seeds are packed with omega 3, fibre, calcium, protein and manganese.
Vegetable pasta/noodles (On the left: courgette spaghetti salad with pesto and toasted pine nuts)
Gluten free? It depends which vegetables you use!
How to use vegetable pasta or spaghetti as a wheat alternative: If you're missing pasta or spaghetti on your wheat-free diet, then we suggesting in a spiralizer - a clever device which cuts firm vegetables into the shape of spaghetti or pasta. Try using courgette, aubergine, carrot, butternut squash and add any healthy ingredients you like.
Nutritional benefits: The possibilities are endless!
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