Grain-Free Gluten-Free Noodles for Those with Celiac and Grain Allergies

If you have celiac disease, one food that you cannot eat and probably miss are noodles. Standard pasta, made of semolina, a wheat flour, is off limits to those who cannot digest gluten. There are a variety of corn and rice noodles on the market, for those who can eat these particular grains. However for celiac and allergy sufferers who are completely grain free, there are some excellent alternative choices including Buckwheat and Bean and Yam Starch Noodles:

1) Buckwheat noodles: Though many of us assume that Buckwheat is a grain, it is not. According the Wikipedia: Despite the common name and the grain-like use of the crop, buckwheats are not grasses (and are therefore considered pseudocereals) and are not related to wheat nor other monocots.

Also called Soba Noodles, most buckwheat noodles are a Japanese product. They are somewhat dense and grainy and even when one takes great care not to overcook them, they area bit mushy in texture. They have a completely distinctive taste and are best served with tamari (Japanese soy sauce-- the wheat-free variety is a must for celiacs) and other Japanese ingredients and condiments. Because of their strong taste, buckwheat noodles are not a good substitute for Italian-style pasta or for any mild-tasting western noodles.

2) Mung Bean Starch Noodles: These versatile noodles can be found in health food stores, Asian grocery stores and many supermarkets under the following names: Bean Threads; Cellophane Noodles; Glass Noodles; Mung Bean Threads; Green Bean Noodles; Green Bean Starch Noodles; Green Bean Stripes and Green Bean Sheets (referring to flat wide-cut noodles and square-shaped noodle sheets).

I first encountered these clear colorless noodles years ago and couldn't understand their appeal. That, however, was because I overcooked them. When cooked too long them become totally gelatinous and unattractive at best! Because they have little flavor of their own, they need to retain enough of a substantial texture to adequately compliment the ingredients they accompany.

Most of these noodles can be "cooked" by soaking them briefly in boiling water. Simply place them in a bowl and pour boiling water over them. Let them soak until they are fully softened but not jelly-like. Drain off the water and toss them together with ingredients such as those recommended below. The Stripes and sheets may take some actual cooking. Follow the directions on the packages for these wider noodles. Depending on what you mix these noodles with, they will either retain their glass like appearance or will turn a bit white and resemble angel hair pasta.

One of my favorite recipes is to toss the drained noodles with olive oil, cubes of fresh tomato, chopped fresh herbs (chives a a tiny bit of rosemary will work nicely) and grated romano cheese.

Another favorite is a dish similar to Chinese sesame noodles, but with a bit of a twist: Toss them with tahini (a paste made from crushed sesame seeds), a squeeze of lime juice, some toasted sesame seeds and a bit of salt. Or, try them with a bit of wheat-free tamari, peanut oil and chopped scallions.

3) Yam Starch Noodles: These are also Asian noodles and are produced in South Korea, Taiwan and China. They are available at Asian grocery stores. They are very similar to bean starch noodles in that they are also transparent, except that they have a smoky gray color. Yam starch noodles are a bit thicker and tougher than bean starch noodles and I have found that they require more time to soak. Yam starch noodles have a very delicate flavor and if one prepares them well (and closes one's eyes) they can taste a bit like actual pasta.

All of these noodles are great for tossing together with sauces, seeds and vegetables, with or without fish, chicken or meat. If put into soups, as is called for in many Asian recipes, they will become totally clear and a bit slimy. But this slippery quality is actually the desired effect for such soup dishes.