grains
corn/maize
Also known as polenta, this is a fantastic ingredient for side dishes, especially if served with chicken or fish. Stir 225g/8 oz quick-cook polenta into 1 litre/13/4 pints/4 cups of boiling water in a large saucepan. Simmer for 5-6 minutes until thick and then add 5-6 tablespoons of olive oil and salt and pepper to taste. Either serve like this, or spoon into a baking tray and smooth into a flat layer. Then leave to stand for 5-10 minutes until set. Cut into slices and grill as many as you need under a hot grill for 2-3 minutes on each side. Keep any remaining slices in the fridge for 2-3 days and either heat up in a saucepan with 1-2 tablespoons of olive oil, depending on how many you’re cooking, or grill as above. You can also buy pre-cooked polenta in many stores and supermarkets now.
related recipes: salmon fishcakes,
honey and herb-crusted rack of lamb with roasted asparagusrelated ingredients: corn pasta,
corn/maize flour,
corn syrup
amaranthA superfood, packed with minerals and all eight amino acids, amaranth is available as a grain.
barleyBarley contains a small amount of gluten, but is often a good alternative for those sensitive to wheat, rather than gluten.
buckwheatNot to be confused with wheat – buckwheat comes from a different food family, from the seeds of a herb.
corn/maizeAlso known as polenta, this is a fantastic ingredient for side dishes, especially if served with chicken or fish.
kamutKamut contains some gluten, so don’t eat this if you’re sensitive to gluten.
milletMillet is widely available and what’s more, it's a superfood.
oatsOats are widely available and also a great high-fibre, antioxidant-packed, low-GI ingredient.
potatoesAs well as potatoes, you’ll find that sweet potatoes, yams, eddoes and dasheen are becoming widely available.
quinoaAnother fantastic superfood, quinoa contains all eight essential amino acids as well as high quantities of calcium and iron.
riceThere is a fantastic selection of different types of rice available, as well as different forms.
ryeRye contains gluten, so don’t use this if you’re gluten-sensitive.
spelt wheatA non-hybridized version of wheat which is sometimes tolerated by wheat-sensitive people.
tapiocaDerived from the cassava root, you can buy tapioca as ‘pearls’ and flakes.
