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This so-called ‘rice’ isn’t a rice at all. Wild rice is the seed of a semi-aquatic grass that grows wild in North American lakes and rivers. Long and thin, the seeds are covered in green, brown or black husks. After harvesting, the husk is dried then hulled. Often mixed with brown and white rice, wild rice is not commercially grown and, therefore, supply is scarce in many parts of the world.

Deliciously nutty, toasty and earthy with a chewy texture, wild rice is easy to digest and is a source of a variety of valuable minerals. Compared with white rice, wild rice contains more protein, zinc and iron Like rice, it is boiled in water or stock. It can also be popped like corn for a colourful and more nutritious version of popcorn, is great mixed with other grains, added to salads, soups and mixed with other grains and vegetables to make vegetarian burgers.

Well suited to resist changes in climate, okra is among the most heat- and drought-resistant vegetables in the world. It contains antioxidants, including beta-carotene, xeaxanthine, and lutein.

This slim, green seed pod goes by many names, including gumbo, bhindi and lady’s finger. It’s commonly used in the Caribbean and in areas of the world where Creole, Cajun and Asian cooking are popular. When cooked, the seeds produce a sticky, viscous liquid, which makes them ideal for thickening soups and stews.

Okra can be steamed, stir-fried or grilled and pairs well with strong, spicy flavours and seasonings.

Like all tomatoes, this small orange variety can be traced back to the tiny, perfectly round berries that grow wild in coastal Peru and the Galapagos Islands. That was before tomatoes were domesticated and their seeds brought back to Europe after Cortés conquered what would later be known as Mexico City in 1521. Now, red tomatoes are one of the most consumed vegetables globally.

Orange tomatoes are sweeter and less acidic than their red relatives and contain up to twice as much vitamin A and folate (B vitamin) than other varieties (red, green) and are also ‘heirloom’ – genetically unique, making them more resistant to disease and pests. They can be used in the same way as the more familiar red varieties: in soups, to make sauces or chutney, or added to casseroles and stews. They’re also delicious roasted to bring out even more sweetness and can be eaten on their own as a snack.

Kale is a brassica and belongs to the cabbage family. It is a hardy plant, able to withstand temperatures as low as -15 degrees celsius. It has lushly dark leaves that can be curly or smooth and sometimes have a blue or purple tinge. The taste, distinct and slightly bitter, is reported to become sweeter when exposed to extreme cold such as a heavy frost, but more bitter and unpleasant in hot weather.

Kale is grown throughout Europe and in the US, available year-round, and packed with vitamins A, K and C, as well as being a good source of manganese and copper.

The leaves and stems can be eaten together. The stems are tough while the leaves are soft, so may require different cooking times. Kale can be eaten raw, roasted, boiled, sautéed or even grilled. Because of its high nutritional value, kale has been dried and turned into powder to be added to soups and smoothies and made into chips eaten as a savoury snack. It can be enjoyed as a side dish or mixed with other vegetables in stews, curries, or soups.

Pak-choi (or bok-choy) is crisp with a mild, cabbagelike flavour. Like lettuce but with more crunch, it is one of the most popular vegetables in China and is grown in East Asia all year round. It has a variety of different names, among them horse’s ear, Chinese celery cabbage and white mustard cabbage. Its white or palegreen stalks and deep-green leaves are high in vitamins K and C.

Although the stalks can be eaten raw when the plant is very young, they are best blanched in boiling water, stir-fried or steamed to retain their delicate flavour and crunchy texture. Pak-choi goes well with rich, sticky sauces to complement the mild flavour and crunchy texture.

It may be called red cabbage, but this brassica has a chameleon-like quality, changing colour based on the pHvalue of the soil in which it is grown. It grows best in sunny conditions in moist, loamy soil.

Most commonly grown in the Americas, Europe and China, red cabbage has an earthy, slightly peppery taste and crisp texture. It’s not only more colourful and hardier than green cabbage, but also has ten times more vitamin A and double the amount of iron. Red cabbage can be eaten raw or cooked in salads, stir-fries, in a sandwich or burger, or cooked with onions as a side dish. When cooked, the leaves will turn blue; add vinegar or acidic fruit to help maintain their red colour.

Found across Europe, the United States, South America and Asia, but best grown in cooler climates with some sunlight, flax seeds have a multitude of uses. They are primarily used as a wellrounded, nutritious food source, but they can also be woven into strong fibres to create linen. Flax seeds are considered a highly functional food owing to the presence of alpha-linolenic acid, an omega 3 fatty acid.

Also known as linseeds, they have been widely cultivated since the early days of civilisation and can be used in place of half the flour in any baked good, including breads and muffins. Although they are commonly eaten on salads and cereals, they are now in high demand as an ingredient in vegetarian burger mixes and other plant-based dishes. Flax seed oil can be used for dressings, dips and sauces.

Hemp is fast-growing, thrives in a variety of soils and doesn’t require fertilisers or pesticides. While not currently one of the most commonly-consumed seeds, they have been a part of the diets of people in China and India for many centuries.

They are the same species as cannabis (marijuana), but hemp seeds don’t contain THC, the compound that causes the drug-like effects of marijuana. The small, crunchy seeds have a soft, buttery texture and are rich in omega 3 and omega 6 fatty acids (good fats). They also contain protein, fibre and various vitamins and minerals, which justifies the recent re-discovery of these nutty flavoured seeds. A small serving of only 30 grams provides one gram of fibre, nine grams of protein, and a good source of iron.

Hemp seeds are available in various forms: as oil, a milk substitute, flour and in many products (including dips, sauces, soups, crackers, biscuits, breads and salads). They can be eaten raw, made into hemp meal, sprouted or made into powder.

Hemp was one of the first plants to be spun into usable fibre, roughly 10,000 years ago. It goes beyond being a nutritional food source, as it can be refined into paper, renewable plastic, clothes and biofuel.