Breakfast grains – PICTURE – Women's Health & Fitness

Unlike sugary processed cereals, bespoke breakfast cereals using nouveau grains, nuts and fruit cater to all diet types.



It’s gluten free, vitamin rich and high in protein and fibre. Amaranth also contains more lysine (an amino acid that’s good at building muscle) than any other grain. When cooked it has a porridge-like texture, but you can also get puffed amaranth that doesn’t require cooking. 

Buckwheat: It’s a high-protein and gluten-free grain loved for its nutty flavour. Buckwheat also contains higher levels of zinc and manganese than most other grains and is a good source of carbohydrates. Buckwheat flour is a common ingredient in gluten-free recipes, but buckwheat groats can be used to add crunch to any dish. 


Oats are higher in protein and fat than most other grains and contain loads of B-group vitamins as well as iron, zinc and potassium.  They’re also naturally rich in beta-glucan, a soluble fibre found to improve blood glucose and insulin response. We’ve all had microwave porridge before, but oat groats (dried oat seeds) can also be used to make less processed, nuttier porridges.


It’s probably the most beloved grain of the moment. Quinoa is a high-protein and gluten-free grain that is rich in low-GI carbohydrates. It’s also packed with vitamin E and B-group vitamins and contains a high level of essential amino acids (including lysine). Quinoa grains can be cooked like rice and quinoa flakes can be used as an alterative to oats in almost any recipe. 


This seriously trendy super seed develops a unique gel-like coating when it absorbs moisture, able to take on almost eight times its weight in water! (According to Amy Ruth Finegold in Super Grains and Seeds). They also have a high omega-3 content. 

Hemp Seeds

Have a similar omega-3 levels to Chia seeds but are higher in fibre and have an earthy (sometimes bitter) flavour. 

Sunflower Seeds

Sunflower seeds are chockers with good fats and high in fibre and B vitamins. They can be eaten toasted or raw as a snack or added to anything for a nutitional boost and some extra crunch.