Wholegrain

porridge

*** If you have stoma, some wholegrain may upset your gut but you may find that others work well for you. Experiment. Try one new food at the time and watch how your body reacts. You can blend some wholegrains and add to your soups, doughs or baked goods. 

Cook with quinoa

https://www.bbcgoodfood.com/recipes/tuna-avocado-quinoa-salad 

https://www.sbs.com.au/food/recipes/quinoa-quiche

https://cooking.nytimes.com/recipes/1016997-autumn-quinoa

buckwheat
barley
couscous

How to cook the wholegrain guide

https://www.self.com/story/cook-whole-grains

wholegrain bread