Glossary: Ingredients (J-L)

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KALE: is a highly nutritious vegetable with powerful antioxidant properties. It is considered to be anti-inflammatory and is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, like broccoli, is believed to have potent anti-cancer properties.

Try it in our famous: Creamy Quinoa (or Millet) & Kale Salad

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KOMBUCHA: is a fermented tea that is imbibed for medicinal purposes. Kombucha is available commercially, but can be made at home (use caution when choosing containers) by fermenting tea using a visible solid mass of microorganisms called a kombucha culture or mushroom. Although frequently referred to as a mushroom, which it resembles, Kombucha is not a mushroom—it’s a colony of bacteria and yeast. You must have a “mother brew” to cultivate kombucha, which is why originally it was handed down through generations of a family (for the last 2,000 years in Asia). Health benefits attributed to Kombucha tea include stimulating the immune system, preventing cancer, and improving digestion and liver function. You can take a shot at making your own batch or you can usually find raw kombucha, often mixed with fruit juices, at your local health food store.

Important: Due to the high carbonation content of store-bought kombucha, always open a bottle over the sink with a glass nearby to catch any volcanic overflows. It doesn’t always happen, but you don’t want to be caught at your work desk or in your car, opening that one explosive kombucha—trust us. We have learned the hard way so we can help you avoid mess and embarrassment.

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LEGUMES: are a class of vegetables that include beans, peas, lentils, and peanuts. Legumes are a good source of protein and high in folic acid, potassium, iron, B vitamins and magnesium. The folic acid in legumes is known to be a natural mood booster. They are also loaded with complex carbohydrates, the nutrients that are responsible for providing energy to the muscles and brain.

Legumes are ideal for sprouting—a preparation that improves nutritional value, enzymatic activity and digestibility. Some people avoid legumes because they can produce gas, but it’s all in the preparation, folks. Enzyme inhibitors need to be neutralized before eating. Soak dried beans and shelled peas and rinse well before and after cooking. You can also improve digestion of legumes by cooking them with some seaweed like kombu or dulse flakes (you can rinse off after cooking if you want, but I recommend eating as-is). It’s best to introduce legumes to your diet slowly—like with all fiber-rich foods. Note that almost all canned legumes will still have enzyme inhibitors and because of this, they may cause digestive discomfort. Canned legumes are not ideal, because they are soaking in dangerous aluminum, too. Best bet is to soak and/or sprout your legumes before cooking and consuming.

Try them in: Buckwheat, Chickpea & Sweet Potato Jamaican Jerk Wrap
How to cook: Legumes
How to sprout: Legumes

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LUCUMA: is an exotic fruit from Peru with ancient reverence in Andean culture. Lucuma is usually found in powder form in the raw/vegan community. It is an excellent source of carbohydrates, fiber, vitamins, and minerals including remarkable concentrations of beta-carotene, Vitamin B3 (niacin), and iron. Lucuma has a full-bodied subtle sweet flavor and can be added to all kinds of beverages, smoothies, and desserts. Like Maca and Tocotrienols, Lucuma helps to draw together (and emulsify) fats and oils with sugars and polysaccharides. For example, Lucuma is great to add to a recipe or beverage containing cacao nibs (50% fat and oil) and yacon root syrup (sugars and polysaccharides). It will draw the cacao and yacon together in flavor and texture.

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

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