GLOSSARY OF INGREDIENTS
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ACAI: pronounced [ah-sigh-ee], are superfood berries loaded with antioxidants. Similar to blueberries in size and texture, they are rich in essential fatty acids and fiber and they have slightly more protein than most berries. Açaí is often used as supplements for smoothies and is sold mostly in powder form or in frozen packs. Some claim that the açaí berry is one of the most nutritious and powerful foods in the world—able to help combat premature aging thanks to its inflammation-reducing properties. Other health claims include antibacterial and antimutagenic properties, it’s a free-radical fighter, increases energy, regulates core systems, increases circulation, increases stamina, supports weight loss, promotes healthy skin and hair, improves digestive function, stabilizes blood sugar, improves mental clarity and focus and supports and strengthens the immune system. It usually can be found in juice form or as frozen smoothie packs in health food stores.
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ACIDOPHILUS: a general name for a group of probiotics, often sold as a capsule, which contains bacteria that aid in digestion. Non-dairy foods that contain acidophilus include sauerkraut, kombucha, kimchi and many other fermented food products. Acidophilus offers digestive assistance, provides relief from intestinal problems, is a natural cure for yeast infections and is thought to help bolster the immune system as a whole. You can find acidophilus capsules in most health food stores.
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AGAR AGAR: a natural, flavorless vegetable gelatin derived from seaweed. White and semi-translucent, it is sold in packages as washed and dried strips, bars or in powdered form. Agar Agar is 80% fiber and often used to gel, thicken, texturize and stabilize foods. It is a great, cruelty-free alternative to gelatin. Powder form is best for use in recipes, and you can grind flakes in a coffee grinder. Agar Agar can be substituted for gelatin in equal amounts and doesn’t require refrigeration to gel or set, which takes about an hour. Note that highly acidic ingredients such as citrus fruits and strawberries may require a bit more agar agar. Also, the enzymes in pineapple, papaya and mangoes will break down agar agar’s gelling ability, so they are best used in a recipe with agar agar if they are cooked first.
Try it in our: Mixed Veggie Lasagna
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AGAVE NECTAR: [pronounced uh-gah-vay]also called agave syrup, is a sweetener produced in Mexico from several species of agave, most popular being the Blue Agave.It is known for (besides its fermentation into Tequila) having a low glycemic index which is of particular importance to diabetics or anyone watching their blood sugar. Agave nectar is sweeter than honey, though less viscous and about 1.5x sweeter than sugar. Agave nectars are sold in light, amber, dark, and raw varieties. Light agave nectar has a mild, almost neutral flavor, amber agave nectar has a medium-intensity caramel flavor, and dark agave nectar retains more of the plant’s nutrients and has stronger caramel notes. Both amber and dark agave nectar are sometimes used “straight out of the bottle” as a topping for pancakes and waffles. Try it in Raw Hemp Milk and even Kale Chips. Most health food stores and conventional grocery stores carry agave nectar due to its increasing popularity as a sugar alternative, but make sure you inform yourself. Agave nectar, is a sugar, and in most instances where it is labeled “raw”, it is actually heated above standard raw temperatures because there are no laws for labeling foods “raw” and in order to create agave syrup, it has to be heated above 113°F. Agave’s fructose content is also among the highest in the sweetener kingdom and there is a bit of controversy over all of the health claims. Like all sweeteners, try to purchase from trusted sources and use in moderation.
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ALMONDS: are king of the nuts and that is not because they are one of the most popular nuts in North America. Almonds are one of the most nutritious nuts containing high levels of vitamin B2, fiber, antioxidants and they are known for having a high digestibility, especially when soaked. They are very flexible when it comes to recipes and you will find them in many of ours. You can make milk, crusts, ice creams, flours, butters and more out of almonds. Almond flour is gluten-free and is used for baking cupcakes, pie crusts, breads and more.
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*Sadly, U.S.-grown raw almonds are no longer available commercially. Since 2007, all U.S. almonds must be “pasteurized,” meaning fumigated with chemicals—or steamed, if organic. Most times, cashews labeled raw, are unfortunately not since they undergo two separate heatings at harvest. To get truly raw almonds and cashews with all their enzymes and vitamins intact, you must get them directly from the farmer or trusted sources.
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Try them in: Oat & Almond Crunch Pancakes
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ALOE VERA: also known as medicinal aloe, the extracts from the aloe vera plant are useful in the treatment of wound and burn healing, diabetes and elevated blood lipids in humans. Aloe Vera juice is also known to assist in the healing of Interstitial Cystitis (IC) and there are reports of it assisting people battling herpes, psoriasis and even cancer. You can find Aloe Vera in juice form, gel form, capsule form and you can keep a live plant in your home just like mom or grandma did.
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AMARANTH SEED: has been cultivated for 8,000 years. It is easy on the digestive system and is high in calcium, iron, potassium, phosphorus, vitamin A and vitamin C. It is also very rich in lysine, which is important for the absorption of calcium from the digestive tract. Ounce for ounce, amaranth has twice the calcium of cow‘s milk. Amaranth flour, made from finely milled seeds, is a gluten-free alternative often used for baking. You can make delicious cereals, snacks and main courses with amaranth. You can even pop the tiny seeds like popcorn. Try finding amaranth seed or amaranth flour in the bulk section of your health food store.
Learn how to: Pop Amaranth
Try it in: Popped Amaranth Bread
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APPLE CIDER VINEGAR: is a type of vinegar made by the fermentation of apple cider. During this process, sugar in the apple cider is broken down by bacteria and yeast into alcohol and then into vinegar. The medicinal uses are varied and include, but are not limited to, lowering blood glucose levels for diabetics, weight loss and alkaline acid balance. Apple cider vinegar can be used in many recipes, from raw preparations to vegan baked treats. You can find organic apple cider vinegar at your health food store.
Try it in: Gluten-Free Dairy-Free Zucchini Muffins
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ARAME: is a species of kelp that is high in calcium, iodine, iron, magnesium, and vitamin A. It’s alkaline-forming as well as being a good dietary source for many other minerals. Arame is a good introduction to sea veggies for folks who are unaccustomed to them since it has a mild flavor instead of a strong sea flavor. You can season soups and make salads out of sea vegetables like Arame. Look for it in your health food store.
Learn more about: Sea Veggies
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ARROWROOT: is a starch from the arrowroot plant that is used in recipes for gluten-free biscuits, puddings, jellies, cakes, hot sauces, etc. It is an excellent thickener that can be used to replace cornstarch to add smoothness with a mild flavor and great digestibility. You can usually find it in your health food store.
Learn how to: use arrowroot to thicken gravies and sauces
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AVOCADO: is the miracle fruit (technically a large berry that contains a large seed) of the Avocado tree. Native to the Caribbean, Mexico, South America and Central America, avocado is said to to reduce the risk of cardiovascular diseases and has been used in the prevention and treatment of cancer. Avocados are a good source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate, copper and “good” fat. They are also a source of potassium, having more potassium than a medium banana. Avocados also makes a great facial mask and can be used to treat skin disorders. Avocado oil is pressed or extracted from either the fresh flesh or dried pulp of avocados. Refined avocado oils are good for salads and especially suited for light frying or sautéing. Unrefined avocado oils have more solids in them and because they have lower smoking points than refined avocado oils, they should be used in salad dressings, raw dips or raw soups that don’t involve heating the oil. Avocados also make a base for the tastiest Raw Cacao Pudding you ever tasted! Look for organic avocados at your local health food store or produce market.
Try it in our: Raw Cacao Pudding
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BAKING POWDER: is a dry chemical leavening agent used to increase the volume and lighten the texture of baked goods such as muffins, cakes, scones and North American biscuits. Baking powder works by releasing carbon dioxide gas into a batter or dough through an acid-base reaction, causing bubbles in the wet mixture to expand and thus leavening the mixture. Baking powder is generally just baking soda mixed with an acid, and a number of kitchen acids may be mixed with baking soda to simulate commercial blends of baking powder. Baking powders are available both with and without aluminum compounds. Try to use baking powder without aluminum. You can find it in most health food stores.
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BAKING SODA: is a primarily used in baking where it reacts with other components to release carbon dioxide, that helps dough “rise”. The acidic compounds that induce this reaction include lemon juice, cocoa, vinegar, etc. Sodium bicarbonate can be substituted for baking powder provided sufficient acid reagent is also added to the recipe. Baking soda can be mixed with water and/or apple cider vinegar in small doses and used to help relieve the symptoms of multiple forms of acidosis including acid indigestion, heartburn and Interstitial Cystitis. Baking soda can be found in most grocery stores.
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BALSAMIC VINEGAR: is produced from the juice of just-harvested white grapes (typically, trebbiano grapes) boiled down to approximately 30% of the original volume to create a concentrate or must, which is then fermented with a slow aging process which concentrates the flavours. The flavour intensifies over decades, with the vinegar being kept in wooden casks, becoming sweet, viscous and very concentrated. Often used in salad dressings and sauces, Balsamic vinegar contains powerful antioxidant polyphenols which fight cell damage and boost the immune system protecting against heart disease, cancer, and other inflammatory conditions. You can find a variety of Balsamic Vinegars at your grocery or health food store. Try to find organic Balsamic Vinegar.
Learn how to: Make a Balsamic Reduction
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BEE POLLEN: also known as “bee bread”, is the main source of food for most honey bees and their larvae, consisting of honey and pollens which are gathered by the worker bees. The exact chemical composition of pollen gathered depends on which plants the worker bees are gathering the pollen from, and can vary from hour to hour, day to day, week to week, colony to colony, even in the same apiary, and no two samples of bee pollen will be exactly identical. It is a good source of protein and is especially rich in vitamins, minerals, amino acids, enzymes, co-enzymes, B vitamins and antioxidants, including lycopene, selenium, beta carotene, vitamin C and vitamin E. This superfood is available in powdered form, granules, tablets and capsules. Bee pollen is used in naturopathic medicine traditions and as a nutritional supplement, although exposure may trigger allergic reactions in sensitive people. Look for organic Bee Pollen at your local health food store.
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BLACKSTRAP MOLASSES: is a potassium-rich sweetener made from successive boilings of sugarcane. It has a tar-like viscosity and is a good source of calcium, vitamin B6, and iron. Buying organic is important, look for unsulfered 100% organic sugarcane molasses to use in your recipes. Look for it in your health food store.
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BROWN RICE FLOUR: this gluten-free flour is made from finely ground unhulled rice kernels and typically yields a dense baked good. Like other whole grain flours, brown rice flour can go rancid very quickly, because of the natural fats and oils in the grain, so keep it in the fridge. Look for organic brown rice flour at your local health food store.
Try it in: Peppermint Dark Chocolate Chunk Puddle Cookies
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BROWN RICE SYRUP: A thick, butterscotch-colored, natural syrup made from cooking brown rice flour or brown rice starch with enzymes. It has a mild, buttery flavor and delicate sweetness, which makes it a good choice for baking and desserts. It is about half as sweet as processed sugar and can be found in most health food stores.
Try it in: Chocolate Crunch Bars
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BUCKWHEAT: Contrary to what its name indicates, Buckwheat is not a form of wheat. This triangular seed is not even in the wheat family. Buckwheat is gluten-free, a good source of protein, it contains eight essential amino acids and is known to balance mood, mind clarity and it even provides calcium, manganese and vitamins B and E. It has a rich, nutty flavor and can be cooked, sprouted or ground and used as flour. Store Buckwheat grains in a cool/dry place and Buckwheat flour in your refrigerator. Try this flour in our Vegan Pumpkin Protein Pancakes
Individuals with gluten intolerance should be careful about where they purchase their buckwheat flour. For folks with wheat and gluten allergies, please note that it can be made in facilities which process wheat, and contamination is possible. It may also be blended with wheat as a filler, so make sure to seek out organic buckwheat flour which is clearly labeled as “gluten-free.” You can usually find it in your grocery or health food store.
Learn how to: Make Buckwheat Flour
Try it in: Buckwheat Blender Pancakes
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CACAO: also known more commonly as “cocoa” or better yet, “food of the gods”, the cacao bean is the fatty seed of Theobroma cacao. Cacao tastes like unsweetened baker’s chocolate and smells a bit like red wine. It comes in nibs, beans and powder form and when mixed with agave nectar is pure heaven. It is rich in sulfur and it actually seems to be the #1 source of magnesium of any food (which is why the ladies crave it during menstruation). Magnesium balances brain chemistry, builds strong bones, and is associated with more happiness. Raw cacao is pretty much top of the superfood list due to its countless health benefits.
Try it in: Raw Cacao Tartlets.
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CACAO BUTTER: also called “theobroma oil” or “theobroma cacao”, is a pale-yellow, pure edible vegetable fat extracted from the cacao bean. Cocoa butter has a mild chocolate flavor and aroma. Cocoa butter is one of the most stable fats known, containing natural antioxidants that prevent rancidity and give it a storage life of two to five years. The smooth texture, sweet fragrance and emollient property of cocoa butter make it a popular ingredient in cosmetics and skin care products, such as soaps and lotions. The moisturizing abilities of cocoa butter are frequently recommended for prevention of stretch marks in pregnant women, treatment of chapped skin and lips, and as a daily moisturizer to prevent dry, itchy skin. Look for it at your local health food store.
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CAROB: Carob pods come from the Carob tree, which is a member of the legume family. Carob is sometimes used as a substitute for chocolate (since it looks like chocolate and functions like chocolate), but doesn’t taste like chocolate. Carob is dried or roasted, caffeine-free and has a slightly sweet taste similar to raisins. It is often used in powder or chip form for cakes and cookies.
Try it in: Carob Spirulina Chews
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CASEIN: is a protein found in milk that is used independently in many foods as a binding agent. If you are eliminating animal products from your diet, be aware of the sneaky ingredients in processed cheese products—casein is in many of them. Casein is also known as sodium caseinate, calcium caseinate and milk protein.
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CASHEWS: while it is referred to as a “cashew nut”, cashews are actually the seeds of the cashew tree. Cashews have a mild buttery flavor and they can be eaten whole, or ground into cashew butter. We use them to make creams and milks to replace dairy in our recipes.
Try them in: Raw Citrus Spiced Cashews
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CHIA: is a species of flowering plant in the mint family, that is native to central and southern Mexico and Guatemala.It was cultivated by the Aztec and was so valued that it was given as an annual tribute by the people to the rulers. It is still widely used in Mexico and South America, with the seeds ground for nutritious drinks and as a food source. Chia seed is considered an easily digestible superfood containing valuable EFAs, hydrophilic properties (great for athletes), antioxidants and fiber. Consuming chia seed slows down how fast our bodies convert carbohydrate calories into simple sugars. This leads scientists to believe that the chia seed may have great benefits for diabetics as well. They are great in smoothies, cereals, protein bars and they make loveable potted pals
Try it in: Raspberry & Cardamom Cream Chia Pudding
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CHLORELLA: is a single-celled freshwater microscopic green algae. This superfood is 65% protein and is full of vitamins, essential fatty acids, vitamins, minerals and enzymes. And due to the fact that it is capable of reproducing itself 4x every 24hours, it is considered the most environmentally efficient method of protein production. Chlorella is a powerful detoxification aid for heavy metals and other pesticides—great for us city dwellers who have to breathe in toxic free radicals from factories and exhaust. Look for it in your local health food store.
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COCONUT BUTTER/OIL: consists of 90+% raw saturated fat — a rare and important building block of every cell in the human body. Unlike long-chain saturated animal fats (that have been associated with creating poor health), Coconut Oil contains healthy, healing, medium-chain triglycerides (MCTs). MCTs support the immune system, the thyroid gland, the nervous system, the skin, and they provide fast energy as well. The MCTs in Coconut Oil help increase metabolism and therefore help with weight loss. Historically, farm animals fed Coconut Oil were never found to be obese. When fed partially hydrogenated soybean oil, and other rancid fats, the animals quickly gained weight. (gossipnextdoor.com) MCTs are known to have antiviral, antimicrobial, and antifungal properties. For this reason, Coconut Oil/Butter is one of the best dietary fat sources for individuals on anti-candida diets. One should cook with Coconut Oil instead of olive oil or butter. Coconut Oil is more stable under heat and never forms toxic trans-fatty acids. Oh, and Coconut oil provides soothing relief from dry skin—apply anywhere on your body for happy, healthy skin. Look for it in your local health food store.
Try it in: Strawberry Swirl Ice Cream
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COCONUT FLOUR: is a delicious, healthy alternative to wheat and other grain flours. It is very high in fiber, low in digestible carbohydrates, a good source of protein and gluten free. It lends baked goods an incomparably rich texture and a unique, natural sweetness. Should be combined with other flours for baking. Look for it in your local health food store.
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COCONUT MILK: not to be confused with coconut water, this creamy delicious alternative to dairy and soy milk is the meat of the coconut blended with the water of the coconut. You can purchase it in a variety of flavors at your local health food store to use in recipes like Mixed Vegetable Curry.
Make Your Own Raw Coconut Milk
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COCONUT WATER: not to be confused with coconut milk, coconut water is the the clear liquid inside young coconuts. For more than 4,000 years, coconut water has been revered as a natural source of nutrition, wellness, beauty and hydration. In times of famine and war, coconut water has been used as an intravenous fluid—it’s the only natural substance that can be safely injected into the human blood stream. It is finding popularity as a natural sports drink. Most commercial sports drinks are full of High Fructose Corn Syrup and coconut water is a superior alternative to these products not only in effectiveness, but in nutritional profile. Coconut water contains the five essential electrolytes your body needs to keep nerves firing, muscles moving and to help manage stress. 11 ounces of coconut water contains more potassium than a banana—15 times more than most sports drinks—to prevent cramping and promote recovery. Coconut water is incredible before or during a workout for the natural energy you need for optimal performance. After a workout, coconut water replenishes and re-hydrates you to speed recovery. Psst: there is no better hangover cure! Look for coconut water in your regular grocery store or health food store. We use so much of it for cooking, making nut-based milks and superfood smoothies that we tend to buy it by the case.
References:
1. Brazier, Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life. Canada: The Penguin Group. 2007
2. Wikipedia.org
3. wisegeek.com
4. Swanson, Heidi: Super Natural Cooking. USA: Crown Publishing 2007
5. Vegcooking.com