Sweetpea Pantry: Ingredients & Nutrition

We know how hard it can be when it comes to eating well - from a lack of time, fussy eaters, to money and plain old exhaustion, good food sometimes doesn't get the attention it should. We follow a simple principle - keep the ingredients simple, cut down on refined sugars and try and get goodness in wherever possible.

We've given you some information on our favourite full-of-goodness ingredients below. They have the common thread of whole-grain, all-natural, nutrient-high with essential vitamins and minerals, good fibre and protein, all of which are necessary for happy bodies and minds.Try and use them in your every-day eating.

If you have any questions on recipes or ingredients please drop us an email.





Barley is a grain which is a great source of dietary fibre and contains both soluble and insoluble fibre. Barley differs from many grains in that fibre is found throughout the entire barley kernel and not just in the bran layer.

  • Soluble fibre is effective in lowering blood cholesterol and can reduce the risk of heart disease. Soluble fibre is also beneficial in slowing the absorption of sugar and reducing the risk for developing type 2 or non-insulin-dependent diabetes.
  • The insoluble fibre found in barley may be beneficial in helping the body maintain regular bowel function.
    Insoluble fibre may also help lower the risk for certain cancers such as colon cancer.
  • Low in saturated fat, cholesterol and sodium. 
  • A good source of manganese and selenium.

Snapshot: soluble and insoluble fibre, manganese, selenium, whole-grain, source of fibre

Find Barley in our Ginger Giggles button_backtotopand Chocolate Giggles.



Buckwheat is an excellent source of protein, it has a well-balanced assortment of essential and non-essential amino acids, the building blocks of protein.

  • Rich source of antioxidants like rutin and vitamin E which prevent cell damage and support good health.
  • High in iron, calcium, magnesium, potassium, zinc, copper and manganese. 
  • Good source of soluble dietary fibre which supports the healthy digestion and absorption of nutrients in food. Soluble fibre also slows the absorption of glucose which supports healthy metabolism and is known to lower blood cholesterol levels.

Buckwheat is related to rhubarb, not wheat, rye or barley and despite the confusing name, buckwheat is gluten-free. 

Snapshot: protein, amino acids, antioxidants, vitamin E, iron, calcium, magnesium, potassium, zinc, copper and manganese, soluble fibre, gluten free

Find Buckwheat in our Grainy Brainy Pancakesbutton_backtotop


 chia seeds

Chia seeds may be tiny, but they pack an impressive nutritional punch. Native to South America, chia seeds have been used to enhance endurance for thousands of years. The word ‘chia’ is actually a Mayan one, meaning strength.

  • A good source of fibre (11g per 28g (1oz) serving) which helps aid digestion and promote cardiovascular health and skin health.

  • Essential omega-3 fatty acids which play a key role in supporting many body functions including the immune, inflammatory, cardiovascular and nervous systems.

  • Rich in antioxidants which help protect the body against aging and disease-causing free radicals.

  • Calcium, protein, magnesium, manganese, phosphorus.

Snapshot: fibre, omega-3, antioxidants, calcium, protein, magnesium, manganese

Find Chia in our Playful Pizza Dough.


Flaxseed is an excellent source of the very useful and very vital omega 3 essential fatty acids. Research has suggested that these fatty acids, with their anti-inflammatory action, help to lower the risk of blood pressure, coronary artery disease, strokes
and breast, colon and prostate cancers.

  • The seeds contain lignans, a class of phytoestrogens considered to have hormone balancing, antioxidant and cancer preventing properties.
  • Very good source of manganese and soluble fibre. Soluble dietary fibre supports healthy digestion and absorption of nutrients in food. Soluble fibre also slows the absorption of sugars which supports healthy metabolism and is known to
    lower blood cholesterol levels. 
  • Flax is also high in polyphenol antioxidants which have been shown to help reduce inflammation. 
  • Regular intake of small portions of flax seeds in the diet help to lower LDL or “bad cholesterol” and increase HDL or “good cholesterol” levels in the blood.
  • An excellent source of vitamin E, B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
  • Rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Snapshot: omega 3, manganese, vitamin E, B-complex vitamins, lignans, antioxidants, minerals, gluten free, soluble fibre

Find Flaxseed in our Ginger Giggles, Chocolate Giggles, and Grainy Brainy Pancakes



We are pleased to offer two gluten-free products for those who need to, or prefer to, avoid gluten - Grainy Brainy Pancake Mix and Super Oat Flapjack Mix. Of course, ‘gluten-free’ doesn’t always equal ‘healthy’ but we have selected whole grain flours with plenty of nutritional benefits making our gluten-free products a great choice for health-conscious foodies, regardless of dietary requirements.

Our Grainy Brainy Pancake Mix contains brown rice flour, buckwheat flour, quinoa flour and teff flour. That’s a whole lot of gluten-free goodness!

Our Super Oat Flapjack Mix is made predominantly from gluten-free oats, with some gluten-free flour mix (rice, potato, tapioca, maize, buckwheat) and quinoa flakes for added texture.

Our Grainy Brainy Pancakes, Playful Pizza Dough and Super Oat Flapjack are also sugar-free - giving you the option of adding sweetness if needed in the form that you feel most comfortable with... honey, natural syrup like Sweet Freedom, Coconut blossom nectar, agave etc.

To make your Sweetpea Pantry mixes free-from dairy or egg take a look at the options - simple adjustments make our recipes accessible to all!



Ginger has a long history in reducing nausea and calming the stomach. It is very good for those suffering from travel sickness
(try our Ginger Giggles for your long car journeys!).

  • Ginger has a warming action known to promote sweating which can enhance immune function against infections.
  • Fresh ginger contains compounds called gingerols which are highly anti-inflammatory however these gingerols are significantly reduced in dry ginger, as drying converts this into two other compounds – zingerone and shogaol. These compounds do however have significant antioxidant effect.

Snapshot: anti-nausea, aids immune function, anti-inflammatory, antioxidants

Find Ginger in our Ginger Giggles button_backtotop



Our Ginger Giggles and Chocolate Giggles recipe asks for honey, golden syrup or natural syrup.  Golden syrup is deliciously flavoursome, but very sweet and no nutritional value. We recommend you try these wholesome mixes using honey or our new favourite natural sweetener Sweet Freedom (made from carob and fruit extracts) which has more nutritional benefits for you. Date syrup, Rice Malt or Agave can also be used.


Oats are a superfood - a slow-release energy source, vital for active children. The fibre in oats has been shown to help slow the release of sugar from the carbohydrates and therefore regulate blood sugar.

  • Their fibre includes the well-researched beta-glucans. Beta-glucans not only offer cardio-protective benefit and help lower cholesterol, but have been shown to support a strong immune system – speeding up immune response and aiding quick healing.
  • Oats also have a unique antioxidant, avenanthramides, that helps protect blood vessels from the damaging effects of LDL ('bad') cholesterol.

Snapshot: whole-grain, source of fibre, slow-release energy, beta-glucans, antioxidants.

Find Oats in our Super Oat Flapjack

* Note that the oats we use are certified gluten-free


olive oil

We recommend the use of Extra virgin olive oil in our Playful Pizza Dough recipe. EVOO has more monosaturated fatty acids than other oils and contains polyphenols which are good for heart health.



While we mainly use Oregano for the delicious flavour it adds, it is also an excellent source of vitamin K and a very good source of manganese, iron, dietary fibre, calcium and vitamin E.

Find Oregano in our Playful Pizza Dough


The abundant protein in Quinoa is complete protein, which means that it contains all the essential amino acids, including lysine, which is crucial for growing and repairing body tissues.

  • Quinoa is high is magnesium and riboflavin (B2). Riboflavin promotes cellular energy which is beneficial for energy, brain and muscle metabolism.
  • High in maganese and a good source of copper and zinc which are necessary for the synthesis of an important antioxidant superoxide dismutase enzyme (SOD). The SOD enzyme eliminates free radicals which can slow the effect of ageing and eliminate cancer cells. 
  • This grain feeds the beneficial bacteria in your gut, is gluten free and is easily digested. 
  • A good source of insoluble fibre, promoting healthy elimination processes. 
  • Contains folate and vitamin B, phosphorus, iron, and calcium.

Snapshot: protein, amino acids, magnesium, riboflavin B2, maganese, copper, zinc, folate, phosphorus, iron, calcium, gluten free, insoluble fibre

Find Quinoa in our Super Oat Flapjack and Grainy Brainy Pancakes button_backtotop


raw cacao

Delicious chocolaty goodness with no added rubbish. Raw cacao is believed to lower blood pressure, reduce bad cholesterol (LDL) and help boost circulation; keeping your heart healthy.

  • Extremely high in polyphenols (flavanoids and natural antioxidants) which help protect the body against aging and disease-causing free radicals.

  • Contains phenyl ethylamine (PEA), a natural mood enhancer.

  • Good source of magnesium which supports bone health, heart health and metabolism.

  • Vitamins B1, B2, B3, B5, B9, C, E.

Snapshot: antioxidants, phenyl ethylamine, magnesium, chromium, B vitamins, vitamin E.

Find Raw Cacao in our Chocolate Giggles.



Rye is an excellent source of soluble fibre, and is effective in lowering cholesterol levels, controlling blood pressure and optimising heart health.

  • Rich in a type of fibre called arabinoxylan, which is also known for its high antioxidant activity.
  • Rye contains the naturally occurring plant compounds, lignans, which increase the formation of plasma enterolactone by intestinal micro flora. Enterolactone is beneficial in lowering the risk of certain cancers. 
  • High in magnesium.

Snapshot: whole-grain, soluble fibre, lignans, magnesium

Find Rye in our Ginger Giggles button_backtotopand Chocolate Giggles.



Here’s our take on sugar. You won’t see refined sugar in any of our products, and we reduce sweetness levels wherever we can. Whichever sweetener we use; it will never be one of our top 3 ingredients.

We have 3 sugar-free products: Super Oat Flapjack Mix (sweetened with dates), Grainy Brainy Pancake Mix and Playful Pizza Dough Mix.

We have 3 products that require you to add the sweetener of your choice. We like this approach as you are in control of the level of sweetness, and the sweetener itself. These products are the Chocolate Giggles Biscuit Mix, Ginger Giggles Biscuit Mix and Super Oat Flapjack Mix. One of our favourite natural sweeteners is Sweet Freedom which is made from fruits and carob.

In the Chocolate Giggles Biscuit Mix we use light unrefined muscavado sugar and in the Ginger Giggles Biscuit Mix we use dark unrefined muscavado sugar. We will only choose sugars that we feel really add something: our muscavado sugars are minimally processed and bring a delicious flavor and texture to the mixes.

If you’d like to read more on sugar, you may be interested in:

8 tips for reducing kids’ sugar consumption

Sugar: how much is too much?

Let’s talk about sugar, baby

Ditching the white stuff…


Teff is a tiny grain which leads all the grains, by a wide margin, in its calcium content. It’s also an excellent source of vitamin C, a nutrient not commonly found in grains.

  • High in resistant starch, a type of dietary fibre that can benefit blood-sugar management, weight control, and colon health.

Snapshot: calcium, iron, vitamin C, gluten-free

Find Teff in our Grainy Brainy Pancakes button_backtotop


wholemeal flour

Wholemeal flour - White flour has had up to 40% of the grain removed during processing. The part removed includes the bran and the germ of the wheat – the most nutritious parts. Along with the bran and the germ we also lose half of the vitamins B1, B2, B3 (essential for the conversion of food into energy), vitamin E, folic acid, calcium, phosphorus, zinc, copper, iron and fibre.

100% wholemeal flour means the whole grain with nothing added or removed, and is a source of B vitamins, zinc, calcium and iron. It is a very good source of fibre and manganese and a good source of magnesium. The fibre and nutrient content of wholegrain wheat proves positive for weight management (due to the slow-release and sustaining impact on blood sugar by the nutrients and fibre). The fibre from the bran has also been shown to be protective against digestive disease, helping to keep the gut clean. Whole wheat is also a source of betaine (also found in spinach and beetroot) which has anti-inflammatory properties and may protect against the development of degenerative disease.

Snapshot: fibre, vitamin B, zinc, calcium, iron, manganese, magnesium

Find Wholemeal flour in our Super Oat Flapjack, Playful Pizza Dough, Ginger Giggles and Chocolate Giggles.