Glossary

Being Gluten Free doesn’t necessarily mean you have to give up on all your favourite comfort foods. Safely enjoy pancakes, waffles, rotis, cakes and even bread with the large number of naturally gluten free grains that are available. Each of these grains can be used as a substitute to wheat in a variety of popular dishes, and they are all packed with health benefits as well.

Here are some of the gluten-free grains we have for you to choose from at HAYAWIIA

1. Amaranth - Known locally in India as Rajgira, this ancient grain is naturally gluten-free, rich in protein and high in fiber, micronutrients and antioxidants making it a great substitute for wheat.

2. Ragi - Also known as Nachni in some parts of India, Ragi or Finger Millet is high in fiber and can aid weight loss and the control of diabetes. It is gluten-free and when ground into a flour can be used to create a variety of dishes including cookies, noodles and porridge.

3. Bajra - Bajra is the edible seeds of pearl millet that can be cooked as a cereal grain or ground into flour for a variety of uses. Bajra is gluten-free has a low glycemic index and is rich in nutrients and antioxidants.

4. Besan - Besan is a flour made from ground chickpeas that is extremely popular in Indian cuisine. Due to its high protein content and natural gluten-free properties, it is used a common substitution for meat protein and is also used as a thickening agent for curries.

5. Jowar - Jowar or Sorgum is a millet grain that is naturally gluten-free and high in fiber. It is used as a substitute for wheat to prepare flatbreads, breads and baked goods.

6. Buckwheat (Kuttu) - Buckwheat or Kuttu is a gluten-free and high fiber grain that can be substituted for wheat or refined flour in order to control diabetes and blood sugar as well as for weight management.

7. Barley - Barley is a versatile grain with numerous health benefits. It has a high mineral and fiber content and has been known to lower cholesterol levels and help in the management of heart disease. Barley can be ground into flour or can also be used whole in salads, soups and stews or as a replacement for rice in dishes like risottos, biryanis or pilafs.

8. Maize - Maize is a grain derived from corn and is a source of protein, iron,and other nutrients including Vitamins A and K. Maize also contains dietary fibre that improves digestive problems, lowers cholesterol, improves kidney function and boosts immunity. Maize is commonly used in Mexican cuisine to make taco shells and tortillas.

9. Maida - Refined and bleached wheat flour that has lost most of its nutrients. This is typically used in cakes and ‘white’ baked goods and most health-conscious people tend to avoid it in large quantities.

10. Atta - A catch-all term for flour in India, atta is traditionally a wholemeal wheat flour that is used in day-to-day cooking.

11. Singhara Flour - also known as water caltrop or water chestnut, is a fruit that grows underwater. It is usually a winter fruit, however, its by-products - especially the flour - are available round the year. It is an excellent source of good carbohydrate and energy boosting nutrients like iron, calcium, zinc and phosphorous. Loaded with vitamin B6, potassium (350 to 360 mg per half cup), copper, riboflavin, iodine and manganese, makes it a powerhouse of antioxidants and minerals. Additionally, it is a great substitute as a gluten free flour!

In addition to gluten-free grains, the HAYAWIIA product catalogue includes ingredients that are nutritional powerhouses to suit all your dietary and lifestyle needs. Some of what we have on offer includes:

1. Broken Wheat (Lapsi/Dalia) - Broken wheat is an unrefined and unprocessed wheat grain that is ground to a course, medium or fine consistency. Cooked broken wheat has a nutty flavour and can be used in salads, stews, or soups. The finer broken wheat can be used to make porridge and other dishes. It is also high in iron and beneficial for people suffering from anaemia.

2. Sabudana - Pearl Tapioca or Sago is extracted from the root of the tapioca plant. Being extremely high in starch and carbohydrates, sabudana is a good source of energy.

3. Jaggery - Jaggery or Gur/Gud is a healthy alternative to sugar. Derived from sugarcane, jaggery is unrefined and is not spun to remove the beneficial molasses. Jaggery contains micronutrients that can be beneficial and is available in a solid block or powder form. Apart from cane, jaggery may also be made from the date palm. Jaggery has been a staple element of Indian cuisine for centuries with people consuming it after meals to aid in digestion.

4. Turmeric - Haldi or turmeric, which is known for giving a vibrant yellow colour to traditional indian dishes is a super-spice with countless benefits. It is an anti-inflammatory and antiseptic agent, boosts immunity, brain function and the production of antibodies. Turmeric has gained increasing popularity and made an appearance in things like Turmeric Lattes and Golden Milk smoothies as well!

5. Ghee - Clarified butter has been a staple of Indian cuisine for centuries and has recently found its way into the Western world as a super food. Used as a source of fat for cooking, ghee has a higher smoke point than most other cooking fats. Ghee can also be used topically on the skin for a beautiful and healthy glow.

6. Daal - A daily staple in Indian cooking, daal refers to any dried, split lentils that can be cooked without soaking. Regions of India, communities and castes all have their own special preparations of daal, that use one or a mix of different pulses, tempered and cooked in different ways.

7. Makhana - Basically the millennial version of popcorn! These air popped fox nuts, also called water lily seeds come in different flavours and make a healthy and tasty snack!

8. Dosa - A thin pancake traditionally made from a paste of ground rice and lentils which has been fermented. Common in southern India, it is normally eaten with a coconut chutney and a tomato based lentil stew called ‘sambhar’. Spiced potatoes are also a common accompaniment to dosas. Dosas can be made using batter made from other grains such as millets or oats as well.

9. Chilla/Cheela - Native to western parts of India, a chilla is a spiced pancake traditionally made from besan or chickpea flour which is made into a batter. Species such as chillies, onions and coriander may also be added. Chillas can also be made from green gram which has been ground into a paste.

10. Idli - Steamed, savoury rice cakes indigenous to Southern India, Idlis are a popular breakfast dish traditionally made from fermented batter of white rice and black lentils. Healthier versions of idli can be prepared using semolina, oats or millets with vegetables, spices and nuts added to the batter as well.

11. Upma - A thick, savoury porridge typically made from dry roasted semolina or a course rice flour. Different regions of India have their own preparations of upma, and it is often tempered with cashews, peanuts, mustard seeds, curry leaves and chillies. Finely chopped vegetables may also be added to make the dish more substantial.

12. Pongal - Literally ‘bubbled up’ in Tamil, pongal is a rice dish commonly served at breakfast time in Southern India. It is cooked by mixing rice with boiled milk and sugar.

13. Kheer - India’s answer to rice pudding kheer is a popular dessert made by boiling rice with milk and sugar. Saffron, nuts and spices like cardamom and cloves are added for flavour. Rose petals or rose syrup are also popular additions to kheer. Healthier versions can be made using millets or bulgar wheat instead of rice and jaggery or honey instead of sugar.

14. Adai - Similar to a dosa, adai is a spiced, savoury pancake made from a mixture of rice and lentils. Popular in the South Indian state of Tamil Nadu, every family will have their own recipe for adai with varying ‘proportions of rice and lentils and different spices to flavour the dish. Adai is served with lentil stew or vegetables, particularly potatoes and a coconut chutney.

15. Bhaath - A generic term for cooked rice in various parts of India, bhaath is a staple with scores of different preparations based on region, community and culture.

16. Bisibelebhaath - A spicy rice dish prepared by cooking rice with a tomato based lentil stew. This is a common dish in Southern India.

17. Kesari Bhaath - A sweet dish prepared by boiling semolina with ghee, sugar water and milk together until it thickens. It is also known as halwa in some parts of India.