Glossary: Ingredients (M-O)

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MACA: has been harvested and used by humans in the Andean Mountains for centuries. It is a superfood-food-herb with a reputation for being a powerful strength and stamina enhancer as well as libido-enhancer. Maca, like goji berries and ginseng, is a powerful adaptogen, which means it has the ability to balance and stabilize the body’s systems (cardiovascular system, nervous system, musculature, lymphatic system, etc.). As an adaptogen, maca can provide more energy if it is needed, but if it is not, it will not overstimulate. Adaptogens also boost immunity and increase the body’s overall vitality by 10-15% according to most studies. Rather than addressing a specific symptom, adaptogens are used to improve the overall adaptability of the whole body to diverse and challenging situations and stress. Look for Maca at your local heath food store.

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MAPLE SYRUP: is a sweetener (combination of sucrose and glucose) made by boiling down the sap of some maple trees. In cold climate areas, these trees store sugar in their roots before the winter and the sap which rises in the spring can be tapped and concentrated. It’s also a source of potassium, calcium, magnesium, phosphorus, zinc and iron.

Maple syrup is available in various grades. Be sure to read labels carefully—buy 100% organic maple syrup. There are a plethora of imitation syrups out there with little to no maple content, but plenty of High Fructose Corn Syrup and flavors deemed “natural”. Grade A maple syrup is golden brown and has a delicate flavor. Grade B is thicker, darker, and is preferable for baking because it has a stronger flavor and is less expensive. Maple syrup is 60% as sweet as sugar. If you are replacing cane sugar with maple syrup, use ¾ cup of syrup for every cup of white sugar and decrease the amount of liquid by 3 tablespoons to compensate for the syrup’s liquid state. You can also find natural maple syrup in fine crystal form for baking. If the recipe calls for 1 cup of cane sugar, substitute with 2/3 cup of maple sugar. Store your maple syrup in the fridge and maple sugar in the pantry. You can usually find 100% organic maple syrup at your grocery or health food store.

Try it to naturally sweeten: Toasted Sesame Seed & Orange Zest Lace Cookies

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MESQUITE: is a leguminous plant found in Northern Mexico and the Western United States as far North as the Sonoran desert. Ripened Mesquite seed-pods can be ground into a fine powder. This high protein powder, or meal, contains good quantities of calcium, magnesium, potassium, iron and zinc, and is rich in the amino acid lysine. It has a sweet, rich, molasses-like flavor with a hint of caramel and pairs well with maca and cacao. Look for Mesquite at your local health food store.

Try it in: Yogi Sara Strother’s Superfood Smoothie

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MACADAMIA NUTS: are highly nutritious nuts with a buttery, rich flavor that make fantastic raw cheeses and raw cakes. Macadamias have the highest amount of beneficial monounsaturated fats of any known nut. They also contain protein, fiber, calcium, phosphorus, potassium, sodium, selenium, iron, thiamine, riboflavin and niacin. You can usually find macadamia nuts at your grocery or health food store. Try to buy organic.

Try it in: Golden Beet, Granny Smith & Butternut Squash Gratins with Macadamia Cream Sauce

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MACADAMIA OIL: is an oil expressed from the nut meat of the macadamia. It is a versatile oil for cooking and baking due to its high heat capacity/smoke point (400-450°F). Macadamia oil is also is prized as a regenerative skincare oil because of its high oxidative stability, arginine content and since it contains the “cushiony” Omega-7 palmitoleic acid. Look for Macadamia oil at your local health food store.

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MOLASSES: is a sweetener made from repeated boilings of sugarcane. This process preserves many of the minerals and nutrients of the sugarcane—Molasses is rich in potassium, is a good source of calcium, iron and B vitamins. Molasses is comprised of sucrose, glucose and fructose. It looks and pours like black tar and it imparts its dark color and strong flavor to baked foods. Molasses is not as sweet as sugar. When substituting molasses for sugar, use 1 1/3 cups molasses for 1 cup sugar, and reduce the amount of liquid in the recipe by 5 tablespoons. Molasses is also more acidic than sugar; add ½ teaspoon baking soda for each cup of molasses used. Replace no more than half the sugar called for in a recipe with molasses. Look for organic molasses at your local grocery or health food store.

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MISO: is a traditional Japanese seasoning produced by fermenting rice, barley, chickpeas, legumes and/or soybeans, with salt and the fungus kōjikin a.k.a “Koji”. Most people are familiar with the traditional Japanese soup by the same name, but there are many uses for, and a wide variety of, salty, buttery miso. It makes flavorful sauces, salad dressings, gravies and marinades. Miso has been commonly recommended as a B12 source for vegans. It also contains the trace minerals zinc, manganese, and copper. Look for unpasteurized, naturally fermented miso in the refrigerated section of your local Asian market or health food store.

Try it in: Easy & Amazing Gravy

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NAMA SHOYU: In Japan, “Nama” means “raw” or “unpasteurized.” Nama Shoyu has been called the champagne of soy sauces. It has a rich, full-bodied flavor and an exquisitely delicate bouquet, and is loaded with healthful live enzymes.

Try it in: Amaranth Cakes with Mushroom Gravy

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NORI: is the Japanese name for the mild tasting, edible seaweed that most folks are familiar with as the dark green wrap for sushi rolls. It is high in fiber, protein, vitamin C, calcium, iron, iodine and zinc. Nori, like all sea veggies, is excellent for vegans as it provides up to tentimes more calcium and iron by weight than milk. It can be used for sushi or crumbled into soups.

Try it in: Toasted Sesame & Wasabi Seaweed Snacks

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NUT BUTTERS: are a spreadable, nutritious foodstuff made by, well, crushing nuts. If there is a nut, it can be made into nut butter. Some tasty ones to try include: Almond, Cashew, Hazelnut, Macadamia, Pecan, Pistachio and Walnut.

None of the almond, cashew, macadamia or pistachio are true nuts in a botanical sense. However, they are considered nuts in a culinary sense. Similar spreads can also be made from seeds: Pumpkin, Sesame, Sunflower Seed (Tahini) and Pinenut. Look for seed and nut butters at your local grocery or health food store. Some health food stores have the machines where you can walk right up and make it fresh.

Make your own: Roasted Jungle Peanut Butter

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NUTRITIONAL YEAST: is a deactivated yeast popular with vegans and vegetarians for its strong nutty, cheesy and creamy flavor. It is grown on mineral rich molasses and mostly used as a food supplement not only for its flavor, but for its nutritional profile, hence the name. Nutritional yeast is a complete protein rich in B vitamins. It is important to remember that nutritional yeast is not a live yeast. Live yeast (i.e. baking yeast) continues to feed on the sugars in your body and grow in the intestine and wreaks havoc. Look for Nutritional Yeast in the bulk or spice section of your health food store.

Try it in: Simple Dairy-Free Zucchini Noodle & Kale Alfredo

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OLIVES: are the calcium and magnesium-rich fruit of the Olive tree. They have most potent mucus-relieving properties of all foods in the vegetable kingdom, are high in the antioxidant vitamin E, and contain high amounts of heart-healthy, beautifying oleic acid. They are also high in monounsaturated fat, iron and fiber. Try to find organic olives in a glass jar instead of an aluminum can (this post talks a bit about dangers of aluminum) at your grocery store.

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OLIVE OIL: is oil pressed from the fruit of the olive tree. It is considerably rich in monounsaturated fats, most notably oleic acid. Olive oil also helps to build a more healthy balance between omega-6 fats and omega-3 fats. It is rich in antioxidants such as vitamin E, carotenoids, and oleuropein, a chemical that prevents the oxidation of LDL particles. Olive oil is great for salad dressings, sauces and other foods that are not baked or cooked at high temperatures. Look for organic extra virgin olive oil at your grocery store.

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. Sunfood.com
5. Swanson, Heidi: Super Natural Cooking. USA: Crown Publishing 2007

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