Speciality Food Magazine JulyAugust 2024

specialityfoodmagazine.com 35 Seggiano’s Black Nerone Rice or Wild Red Rice). Wild rice, which originated in North America, is technically not related to the other rices in the list, but it is recognised as a whole grain, packed with nutrients and used in a similar fashion. • OATS Steel-cut oats contain the whole grain kernel, and they are known to help lower blood cholesterol levels. They’re also a good source of protein, fibre and antioxidants. As well as being eaten on their own in porridge, they’re also perfect for baking or homemade granola. • QUINOA Originating from South America, this ancient grain (it’s technically a seed, but accepted like many on this list as a pseudograin) gained popularity over the past few decades in Europe thanks to its host of health benefits. Quinoa is a complete protein that is high in fibre, iron and magnesium, and it’s also naturally free from gluten. It has a nutty flavour, and the most common varieties are red, black and white. It is often served in hearty salad bowls. • RYE Rye is most often used in breadmaking because of its high gluten content, as well as in the production of some spirits, like whisky. Whole rye contains protein, potassium, fibre and B vitamins. It has an earthy, slightly sour flavour, and it is closely related to barley. Doves Farm offers an Organic Rye Grain. • FARRO An Italian staple, farro is gaining more attention in the UK. It’s loaded with protein and fibre and has a nutty flavour and a firm texture. While whole grain farro needs to be soaked overnight, you can get semi-pearled farro which cooks faster than whole grain farro but contains more nutrients than pearled farro. • AMARANTH Increasingly popular due to its use in gluten-free baking, amaranth, while not a ‘true’ grain, is a complete protein containing all nine essential amino acids. Similar to couscous, amaranth was a popular crop with the Aztecs. It has an earthy taste and is really versatile in the kitchen. Retailers can test the waters with Biona’s Organic Amaranth. • BUCKWHEAT While again not technically a grain, and not, despite the name, related to wheat, buckwheat is prized for its fibre and high mineral and antioxidant content. Buckwheat seeds can be collected and ground into flour to make pasta and noodles. It has a nutty, bitter flavour in whole grain form. • BULGURWHEAT Bulgur wheat is a whole grain that has its roots in the Middle East, Mediterranean region and West Asia. Traditionally, it is an ingredient used in tabbouleh salad and kibbeh meat patties, but it is a versatile and nutrient-dense grain, similar to quinoa or couscous. Rich in fibre, it is typically made from durum wheat, but other species can be used. • FREEKEH This Middle Eastern and North African speciality is also often compared to quinoa, but it has a richer, nuttier flavour. Freekeh is often used in salads, and it’s a good source of protein, More unusual bean varieties include: Aduki beans (sweet and nutty, they’re popular in East Asian cooking) Lupin beans (traditionally eaten as a pickled snack, they’re now touted as a superfood as they are packed with fibre and all nine amino acids) Hidatsa beans (a rare bean originating fromNorth America, they’re a good substitute for cannellini beans) Eye of the Goat beans (used in Mexican cooking, they’re thin- skinned with a fantastic creamy texture) Ayocote Negro beans (these Mexican-rooted beans are more commonly known as runner beans, but this variety is dried and turns an inky dark colour) Soldier Beans (grown in the US, they’re firm in texture but mild in taste, and a good substitute for white beans) Blackeye beans (originating in Africa, they are now commonly used in southern American food) PEAS High in protein, fibre, antioxidants and micronutrients, peas help to support good gut health and maintain healthy blood sugar levels. They’re also great for bone health. Today, pea protein is also even added to vegan products to enrich their nutritional content. You’ll find a number of types, including Black-eyed peas Marrowfat peas Split and whole green peas Split and whole yellow peas Gungo peas (also known as pigeon peas) fibre and manganese. It’s made from durumwheat that is harvested when immature and green, and then roasted for its distinct flavour. Retailers can explore the freekeh trend with Zaytoun’s Smoky Freekeh • FONIO Grown in West Africa and enjoyed – and even used in various ceremonies – in countries like Burkina Faso, Guinea, Senegal, Mali and Nigeria for thousands of years, fonio is an ancient grain that is nowmaking waves around the world. It’s a good source of amino acids, can help moderate blood sugar levels, and is free from gluten. The United Nations Food and Agriculture Organization says fonio is believed to have the highest calcium content of all grains. Retailers can try this super grain from producers like Aduna.