Whole Food Goodness

Start with a small group of versatile staples that suit the way you actually cook. Think in terms of function: one or two ingredients for crunch, one for natural sweetness, a reliable baking flour, a starch or binder and a few flexible toppings. Add one new ingredient at a time and use recipes that link several staples together.

Chia has a mild flavour and absorbs liquid to form a gel for puddings and some baking. Linseed is nuttier and available whole or ground. Pepitas add bite to salads, granola and pesto; sunflower kernels are mild and economical; hulled hemp seeds are soft and blend easily into smoothies and dressings. Nutrient profiles differ by product, so compare the nutrition panels on the packs.

Brown rice flour is mild; buckwheat is earthy and great in pancakes; besan suits fritters, flatbreads and batters; millet softens stronger blends; coconut flour is very absorbent and needs recipes designed for it. Starches such as tapioca and potato lighten a blend, and binders such as psyllium husk or xanthan gum can add structure. An ingredient being naturally unrelated to wheat does not by itself make a packaged product gluten free.

Psyllium husk comes from the seeds of Plantago plants and absorbs liquid to form a gel, which helps bind and add structure in alternative baking. Use small measured amounts with enough liquid, add it gradually while stirring, and do not substitute it directly for flour. Whole husk and powder behave differently, so follow the form your recipe specifies.

Cacao and cocoa both come from cacao beans and are processed differently; carob comes from the pod of the carob tree and has a naturally sweeter, roasted flavour. They are not always interchangeable in recipes, so start with a recipe written for the ingredient you have.

Keep packs tightly sealed and away from heat, moisture and sunlight. Natural oils in nuts, seeds and wholegrain flours can deteriorate over time, so in warm Australian conditions refrigeration after opening can help. Use a clean, dry utensil and follow the best-before guidance on the pack.