grains
barley
contains: gluten
Barley contains a small amount of gluten, but is often a good alternative for those sensitive to wheat, rather than gluten. It has a strong taste, so it’s best to use it in small quantities. Available as a grain and flakes and in some cereals. And, because of its high nutrient values, you can buy this as a barley grass powder, as an alternative to wheat grass. It also comes as pearl barley or pot barley, both of which are great thickening additions to soups and stews, and also make good side dishes or salads.
related ingredients: barley flour
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.
