Sides for your Froyda Products

Want to follow a low-FODMAP, low-fructose and/or gluten-free diet and not sure what you can combine with your Froyda curries?

We've got you covered! Here are some grains and cereals that will give you all the nutritional benefits of wholegrain foods while adding variety to your diet!

Buckwheat and Buckwheat Noodles

  • Buckwheat is very rich in nutrients. At 71 g per 100 g, it provides more carbohydrates than wholemeal wheat.

    Buckwheat is low in FODMAPs, low in fructose and gluten-free. But be careful when it comes to buckwheat noodles! Be sure to check the ingredients, as some brands mix wheat flour into their buckwheat noodles.

    Goes well with: Froyda stews. Buckwheat noodles go particularly well with our Peanut Curry.

Preparation
Wash the buckwheat thoroughly with hot water to reduce the phytic acid content. Next, bring the buckwheat to a boil in a pot with twice the amount of water. As soon as the water boils, turn the heat down to low and put the lid on. Simmer for 15-20 minutes with the lid on. Don't be tempted to stir the buckwheat during this time, as it will change the consistency.

Millet

  • Millet is one of the ancient grains. In the past, millet was an integral part of the European diet. Millet is very healthy due to its good nutrient profile. For example, it has a high iron content.

    Up to 184g of cooked millet is low in FODMAP and fructose. Millet is naturally gluten-free, but check what it says on the packaging to make sure it has been processed without traces of gluten.

    Goes well with: Froyda curries

Preparation
Wash the millet thoroughly with hot water before cooking to remove any impurities and avoid a bitter flavour. Now bring the millet to a boil in a pot with twice the amount of liquid (water or vegetable stock). As soon as the water boils, reduce the heat to low and cover the pot. Let the millet simmer for about 5-10 minutes until the grains have absorbed most of the water. Switch off the heat and leave the millet to soak for 20-30 minutes with the lid on the pot. Like most grains, millet needs a certain amount of time to fully absorb the liquid.

Avoid stirring the millet during this time (unless it sticks to the bottom). Stirring causes the grains to break up and the consistency to change. Only after the millet has rested, fluff it up with a fork and serve. Season to taste and add salt if necessary.

Roasting the millet
If you like, you can roast the millet after washing and before boiling. This brings out the nutty flavour. Toast the raw millet in a large, dry pan over a medium heat for 4-5 minutes until it turns golden brown and the grains are fragrant. Make sure they do not burn.

Rice and Rice Noodles

  • There are many different types of rice. All types of rice provide the body with minerals, as well as varying amounts of complex (long-chain) carbohydrates and fibre, which keep you full for a long time. Brown rice is made from the whole grain - including the husk and germ - and is therefore particularly rich in valuable nutrients. With hulled rice (white rice), on the other hand, the husk and germ have been removed, along with some of the nutrients.

    Jasberry Superfood-Rice
    Jasberrry Superfood-Rice is particularly rich in nutrients. Its high antioxidant content makes this rice a superfood – its antioxidant capacity is three times higher than that of blueberries, four times higher than that of goji berries and 40 times higher than that of brown rice.

    All rice varieties and rice noodles are suitable for a low-FODMAP, low-fructose and gluten-free diet.

Goes well with
Froyda Curry Meals. Rice noodles go particularly well with Froyda Peanut Curry.

Preparation of long grain white rice such as Basmati
Wash the rice thoroughly before cooking. Then pass the rice through a sieve and bring to a boil in a pan with one and a half times the amount of water. As soon as the water is boiling, turn the heat down to the lowest setting and put the lid on. Leave to soak for 10-15 minutes with the lid on. Don't be tempted to stir the rice.

Preparation of brown rice
Brown rice should be washed particularly well to reduce possible pesticides and heavy metals such as arsenic. Bring the rice to a boil in a pan with twice the amount of water. As soon as the water is boiling, turn the heat to medium and put the lid on. Leave to simmer without stirring. Brown rice needs to simmer for much longer than white rice – around 45 minutes.

Preparation of Jasberry Superfood-Rice
This express rice only takes about 5 minutes to prepare. Loosen the rice grains by kneading the packet a little before opening. Now place the rice in a pan with 4 tbsp of water and heat over a medium heat with the lid on. Stir occasionally so that the rice does not stick to the bottom of the pan.

  • Quinoa

    Whether white, black or red, quinoa is a valuable source of protein. With 15 g of protein per 100 g, it is quite high in protein compared to most grains. It also contains all eight essential amino acids. Furthermore, it also provides valuable micronutrients and vitamins and is particularly rich in iron.

    Quinoa is also suitable in larger quantities of up to 155 g (cooked) as a low-FODMAP accompaniment. Moreover it is also low in fructose and gluten-free.

    Goes well with: All Froyda Curry Meals

Preparation
First wash the quinoa thoroughly with hot water to remove the naturally occurring bitter saponins. You can use the same pot for this as for cooking. Wash the grains repeatedly and pour the water through a fine sieve until it is no longer cloudy.

Now bring the quinoa to a boil in a pan with twice the amount of water. As soon as the water boils, turn the heat down to medium, cover the pan with a lid and leave the quinoa to simmer gently for 15 minutes. Then remove the pan from the heat, cover and leave to stand for a further 10 minutes. Finally, fluff the quinoa with a fork and serve.