An excellent addition to soups, stews, salads and pilafs, freekeh can be cooked like rice or barley. Pearled spelt is made by removing the outer layer of bran from the grain and bouncing it over rotating stones to “pearl” it, whereas spelt grain remains with the outer layer intact.

The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food. As well as being a source of vitamins, minerals and fibre, corn provides plant compounds including the carotenoids, lutein and zeaxanthin.This includes those who have celiac disease or other forms of gluten intolerance, or have irritable bowel syndrome. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

Mineral comparison score is based on the number of minerals by which one or the other food is richer. Make our nourishing vegetarian broth, packed with nutritious veg, and topped with homemade sourdough croutons for extra crunch. Of the three only ‘speltotto’ sounds blatantly wrong, but surprise – it is the only one of the three that actually has its own legit name as a dish. Because buckwheat, millet, and brown rice are grains with low levels of phytate, it is possible to soak them for a few hours. olive nutritionist Kerry Torrens says: "Packed with energising and immune-strengthening vitamins and minerals, including vitamin B3, zinc and iron, spelt is an ancient form of wheat.These older types of wheat have a richer protein content making them a useful inclusion for those following a plant-based diet. It has the highest glycemic index out of the previous flours but is still considered low to medium on the glycemic index. Pot barley is best when soaked overnight in cold water, then cooked in three parts liquid to one quantity of grain.