-----Beef: From a prehistoric looking T-bone steak to your average ballpark hot dogs and beef jerky, beef is a delicacy best enjoyed sparingly. It shares a main fatty acid with none other than olive oil—oleic acid. Ground beef makes for quick and easy burgers: combine the meat with egg, onions, salt, and spices or flavorings of your choice (think Worcestershire sauce and powdered garlic) and form the mixture into patties. Grill for a few minutes on either side and pair with your favorite burger toppings.

-----Lamb: Lamb is categorized as meat from a young sheep under a year old. While lamb tends to be on the more expensive side of the different meats, it’s also thought to be one of the healthiest, with good levels of nutrients. Sear a rack of lamb in a cast-iron skillet before basting in garlic butter and finishing in a 375°F oven for 5 minutes.

------Goat: A slightly tough muscular composition makes goat a popular addition to stews and braises, where a low and slow cooking technique can best break down the fats and infuse the meat with flavor.

Chicken: Chicken meat is high and protein and low in fat, which varies in white and dark meat. Boneless, skinless chicken breast meat is one of the only types of meat that doesn't contain saturated fat. A roasted chicken is one of life’s simplest pleasures. Brush the chicken with clarified butter and season all sides with salt, then roast at 475°F for 20–25 minutes. Reduce heat to 400°F and continue to roast another 30-45 minutes, until thighs and center of the chicken breast registers 160°F and the juices run clear. Let rest at least 20 minutes before carving.

-----Turkey: King of the holiday table and the deli meat aisle, turkey is a mild white meat with a reputation for being tricky to prepare without drying out. It’s a prime candidate for the brining-roasting one-two punch.

-----Duck: Duck meat generally refers to the breast and legs of the bird, though the liver is also enjoyed as foie gras. Ducks have a layer of fat between the outer skin and meat (primarily to insulate in water environments), giving it extra rendering power for soaking the meat with flavor as it cooks. Braised duck legs, in anything from red wine to an aromatic stock, will infuse the meat with even more flavor and fall-off-the-bone texture. Throw it in the fridge to cool, and crisp it up in the oven once the skin has set.

-----Rabbit: Nutrient-dense rabbit is especially popular in France and the United Kingdom. It’s meat is high in B12 and selenium, and is relatively low in calories compared to its protein levels. Rabbit is traditionally stewed or fried.

------Seafood: Seafood is a massive and popular category, including everything from fish to crustaceans to shellfish. The nutritional value of seafood is incredibly vast and depends on the species, but it is generally thought to be the best form of protein for those looking to maintain a healthy diet, thanks to its high levels of omega 3s. Steam shellfish and add to pasta, or grill cleaned fish whole over the grill and serve with an herb salad and preserved lemon.

Nutrition Information:

Gluten free

Contains high levels of calcium, phosphorus, iron, copper, aluminium, barium and thiamine

Good source of essential fatty acids

Good source of phytochemicals such as polyphenols and phytates

High in resistant starch, which feed beneficial bacteria in the microbiome

Culinary uses of teff:

Mainly used to make injera, a traditional Ethiopian bread. Finely ground grains are slightly fermented, then made into a savoury flat bread, which is described as soft and porous.

Can also be used to make porridge and traditional alcoholic beverages.
WHEAT——————
Wheat is the most widely cultivated cereal crop in the world, with Australia being the eighth largest producer and fourth largest exporter of wheat in the world. Wheat has come to be a firm favourite grain because of the diversity it provides in culinary applications.

Wheat Types

Many different types of wheat grain exist, with two main types being eaten in Australia, namely bread wheat (Triticum aestivum vulgare) and durum wheat (Triticum turgidum durum)
Main culinary uses of wheat:

Wheat is typically milled into flour which is then used to make a wide range of foods including bread, crumpets, muffins, noodles, pasta, biscuits, cakes, pastries, cereal bars, sweet and savoury snack foods, crackers, crisp-breads, sauces and confectionery (e.g. liquorice). Other culinary applications of wheat include:

Flaked, puffed and extruded wheat – all three forms are commonly used to manufacture breakfast cereals and cereal snack bars.

Wheat bran – added to biscuits, cakes, muffins and breads to increase the dietary fibre content. Wheat bran is also used in the manufacture of some breakfast cereals.

Wheat germ – can be added to breads, pastries, cakes and biscuits or sprinkled onto yoghurt, breakfast cereal or fruit dishes.

Semolina – mainly used for making pasta. The preferred variety of wheat for pasta is Triticum durum. It can also be cooked in milk to make semolina pudding or fried golden brown and then mixed with plenty of sugar to make Halva, as eaten in the Middle East. In Greece, semolina is used in baked cakes.

Cous cous – used widely in North Africa, cous cous is made from semolina grains which are sprinkled with slightly salted water and rubbed to make tiny pellets which are steamed and then dried. Instant couscous is available in Australia which needs only 5 minutes soaking in hot water.

Burghul (also known as bulgur or cracked wheat) – is made by parboiling wheat, drying it and then coarsely grinding it. It can be steamed or boiled and used in a wide range of dishes, such as tabouleh, kofta or kibbeh.

Kibbled wheat – grains are cracked or broken into smaller particles and then moistened or steamed and dried. Kibbled wheat is used as an ingredient in mixed grain bread or cooked as a side dish.

Boiled wheat – puddings are made from boiled wheat in Lebanon and the Balkans.

Wheat starch – used as ‘cornflour’ or converted to glucose, dextrose and other sugars for use in confectionery and other manufactured foods.

Fresh corn – is frequently eaten as a vegetable (sweetcorn), which is steamed or boiled after dehusking. It is also available to eat frozen and canned, either whole or as single corn kernels.

Corn starch – is used in packaged foods or hydrolysed to dextrose, corn syrup solids or glucose.

Corn flour – the corn flour sold in the supermarket is in fact corn starch. It is used as a thickener in custard powders, dessert mixes and sauces. Corn grits – is used for breakfast cereals, such as cornflakes, baking products and snack foods, such as corn chips.

Popcorn – is made from a corn variety which has a very tough outer covering so that it “explodes” when heated.Porridge – in South Africa, corn is boiled with water to make a porridge known as mealie meal.

Pearled barley – is made by removing the two outer layers. Pearled barley is generally used in soups and casseroles or as a side dish (kasha).

Scotch barley – is a husked grain which has been roughly ground is used in soups and stews.

Barley flour – is made by grinding the “pearls”. In the Middle East and Africa, barley flour is blended with wheat flour to produce breads or is ground and cooked as porridge. Bread made with barley flour has a sweeter taste. In Japan and other parts of Asia, barley is used to produce noodles.

Barley grits – are chopped grains which have a shorter cooking time than whole grains. It’s used in casseroles, hamburgers, soups, stews and as an ingredient in breakfast cereals.

Barley flakes – are barley grains that have been soaked to soften before being added to baked products. They may also be used to make porridge, milk puddings and breakfast cereals.

Malted barley – is used in the production of alcoholic beverages such as beer and whisky and as a flavouring agent for cereal breakfast foods and for malted milk.
SORGHUM———————-
Main culinary uses of sorghum:

Sorghum flour – in India and the West Indies, sorghum meal is used to make chapatis and similar unleavened bread.

Sorghum grains – are more recently being used in some multi-grain products, including breakfast cereals and bars or can be boiled whole and eaten like rice. It is also used in a variety of traditional foods world-wide including breads, porridges, steamed products, boiled products, beverages and snack foods (popped sorghum).

Rye berries – the intact grains can be boiled like rice and eaten as a side dish, cooked as a pilaf or added to soups or salads.

Rye flour – dark rye flour is made from the whole grain and light rye flour from partially debranned grain and has a stronger flavour than wheat. Light, medium and dark rye flours are used to make bread, biscuits like gingerbread, pancakes and Scandinavian rye crispbreads. Rye flour is also used as a filler for sauces and soups.

Rye bread – most rye flour is used to make bread, which is normally blended with wheat flour. Although rye contains gluten, it is much weaker than wheat gluten. Traditionally, rye breads are made using a sourdough process giving it a distinctive flavour.

Pumpernickel – a dense 100% dark rye bread originating from Germany which is steamed in the oven for many hours, resulting in bread with a strong flavour.

Rolled rye flakes and rye grits – crispy rye flakes have a blue-green colour and may be cooked as a porridge or toasted and added to breakfast cereals. Rye grits are also added to breakfast cereals. Rye flakes are also used as a topping or binder for savoury dishes (e.g. hamburgers) or in stuffing’s.

Alcoholic beverages – rye is used for distilling alcohols such as gin, whisky and beer.
TRITICALE🌾🌾🌾🌾🌾🌾🌾
Main culinary uses of triticale:

Triticale flour – can be used to make biscuits, rye-type crispbreads, cakes and muffins. The flavour and texture of breads made from triticale are similar to that of light rye bread.

Triticale flakes – whole grain triticale is pressed and rolled, which than may be used like rolled oats to make a hot breakfast cereal or substituted for rolled oats in recipes (e.g. in cookies and muffins).

Amaranth flour – 100% amaranth flour may be used in any recipe that doesn’t require gluten to rise like pancakes, biscuits, flat breads, and pastas. Non-gluten flours like amaranth will not rise in yeast breads, so amaranth flour can only be substituted for about 30% of the gluten containing flour you choose (i.e. wheat, rye etc).

Puffed amaranth seed – Amaranth is more commonly found as a puffed seed within health shops and some supermarkets in Australia. It can be added to breakfast cereals, salads and baked goods.

Whole raw amaranth seed – can be boiled for 20 minutes to create a gluten free version of porridge.

Amaranth flakes – can be mixed with other cereal grains or added to baked goods, cereal bars and desserts.

Sprouted amaranth – goes well in salads or cereals.

Gluten free specialty foods – amaranth is increasingly being used in Australia to manufacture gluten free foods like breakfast cereals and pasta, as sold in health food stores and major supermarkets.
BUCKWHEAT🌾🌾🌾🌾🌾
Main culinary uses of buckwheat:

Buckwheat flour – may be used to make gluten free crepes and pancakes. Up to half the rice, bean, sorghum or soy flour in gluten free recipes may be used to make muffins, rolls, bread and cookies. Buckwheat flour also works well as a thickener for sauces, soups and casseroles.

Buckwheat groats – are dehulled buckwheat kernels. The groats are used in many dishes throughout the world. In Asia they are consumed as noodles, dumplings and as unleavened chapattis, whereas in Europe, Kasha (toasted buckwheat groats) is used in dishes ranging from pilafs to mixtures with meat. In the USA and Australia, the main use has been in pancakes, although, buckwheat is increasingly being eaten in the form of noodles, various ethnic dishes and gluten free foods.

Soba noodles – buckwheat flour is mixed with wheat flour to produce Japanese noodles called ‘soba noodles’. The buckwheat flour content ranges from 50% to 80% depending on the type of noodle produced
QUINOA🌾🌾🌾🌾🌾🌾
Main culinary uses of quinoa:

Quinoa grain – the grain cooks in around 15 minutes and when cooked, it reveals a small white tail (the germ of the kernel). It creates a light, fluffy side dish and it can also be added to soups, salads and baked goods. While most quinoa sold today has had the bitter saponin coating removed, an extra rinse is recommended to remove any bitter residue.

Quinoa flour – with a tasty, nutty flavour, it may be used in gluten free baking. It is often combined with tapioca, potato starch and sorghum to create a gluten-free baking mix. Quinoa flour may also be mixed with wheat flour (replacing up to 20% of the wheat flour) to produce a low gluten flour which will rise. This flour may also be used as a thickener in sauces, soups and other dishes, especially in cases where additional protein may be beneficial.

Quinoa flakes – are simply steam-rolled to create a quick cooking flake. Quinoa flakes can be used for a nutritious hot breakfast cereal, pancakes, waffles or smoothies. The flakes can be used to coat fish or chicken, or they may be used as an alternative to rolled oats in muffins or cookies.

Quinoa food products – quinoa is now appearing in a range of breads, breakfast cereal cereals, crackers, pasta and other grain-based foods.