grains
oats
contains: gluten
Oats are widely available and also a great high-fibre, antioxidant-packed, low-GI ingredient. They do contain gluten, so they’re not suitable for gluten-sensitive people. But if you can tolerate gluten, you can use the flakes, rolled oats and oatmeal to make biscuits, oatcakes, muesli and, of course, porridge. (You can also use oats to help alleviate the symptoms of eczema – just add some to a muslin bag, place under the hot tap when you’re running your bath, and soak in the oaty bath water.)
related recipes: bircher mueslirelated ingredients: oat milk,
oat 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.
