GLOSSARY OF INGREDIENTS
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POTATO STARCH: is a starch that is extracted from potatoes. Potato Starch is used as a thickener for sauces, soups, and stews. It tolerates high temperatures and is a gluten-free starch alternative that add moistness to many gluten-free baked goods. Look for all natural, organic potato starch at your local health food store.
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PREBIOTICS: are the preferred foods of probiotics—a.k.a “friendly bacteria”. Prebiotics maintain and stimulate the growth of existing probiotic bacteria. The most effective prebiotics identified are FOS (fructooligosaccharides) which can be found naturally in foods like bananas, onions, chicory root, garlic, asparagus, barley, wheat, jícama, tomatoes, and leeks. The Jerusalem artichoke and its relative, yacón have been found to have the highest concentrations of FOS of cultured plants. Other effective growth enhancers are GOS (galacto-oligosaccharides) and inulin (not insulin) which can be found naturally in foods like yams, jerusalem artichokes, chicory root, jicama, onion, garlic, artichokes, leeks, psyllium and yacón. When probiotics and prebiotics are mixed together, they form a synbiotic—a combination that has the ability to heal and regulate the intestinal flora, particularly after the destruction of microorganisms following antibiotic, chemotherapy, or radiation therapies. Without the beneficial microorganisms throughout the digestive system, proper digestion, absorption, and/or manufacture of nutrients cannot take place.
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PROBIOTICS: are a class of beneficial bacteria that promote health, balance and efficient functioning of the digestive system. These “friendly” bacteria are normal inhabitants of the intestines and help to digest foods by breaking them down into fats, amino acids, carbohydrates, vitamins and minerals for absorption into the body. Probiotics also prevent or limit the growth of unwanted bacterial pathogens that can prevent proper nutrient absorption, create intestinal disturbances and eventually cause more serious illness. Probiotics regulate the intestinal flora, particularly after the destruction of important “friendly” microorganisms following antibiotic, chemotherapy, or radiation therapies. Without beneficial organisms throughout the digestive system, proper digestion, absorption, and/or manufacture of nutrients cannot take place. Probiotics are not the same thing as prebiotics—which are the preferred “food” of probiotics. When probiotics and prebiotics are mixed together, they form a synbiotic which is an ideal way to consume probiotics.
The health benefits of taking probiotics include managing lactose intolerance, prevention of colon cancer, lowering cholesterol, lowering blood pressure, improving immune function and preventing infections, reducing inflammation, relieving antibotic-associated diarrhea and other antibiotic side-effects, improving mineral absorption, preventing harmful bacteria growth due to stress, irritable bowel syndrome and colitis and managing urogenital health. Fermented foods like olives, sauerkraut, Nama Shoyu
Use probiotics to make: Coconut Kefir Yogurt
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PSEUDOGRAINS: though they are often referred to as grains, pseudograins are actually seeds that are higher in protein, fiber and trace minerals than grains, plus they don’t contain gluten. Pseudograins are easily digestible, packed with nutrition, alkaline-forming and suitable for Celiacs. Amaranth, buckwheat, quinoa and wild rice are considered pseudograins. Aside from seeds, you can also find pseudograins ground as flour for gluten-free baking. You can grind your seeds in a Coffee Grinder
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PSYLLIUM HUSKS: come from the crushed seeds of the Plantago Ovata plant. Psyllium is rich in soluble fiber—every 100 grams of psyllium provides 71 grams of soluble fiber. Psyllium promotes regularity and easy elimination, removes toxins from the body, improves digestion, helps lower elevated cholesterol, balances blood sugar levels and protects the overall health of the colon. Since psyllium husks are a concentrated source of dietary fiber and are not digested in the small intestine, but are partially broken down in the colon, they act as a food source for friendly flora—a.k.a prebiotics.
Psyllium can be taken daily in capsule or powder form. You can stir the powder or whole psyllium husks into a glass of water, juice or Raw Almond Milk. Consume immediately once mixed. Psyllium thickens in the liquids that it is added to. For best results, use a shaker jar and drink immediately. Make sure to drink at least 8 ounces of liquid with each serving. You can mix your serving (5-10 grams) of psyllium with a little bit of liquid, shake, drink quickly then immediately follow with the rest of your liquid or drink it all in one serving. When taking the capsules, take 1 capsule at a time and also drink a full glass of liquid. For variety, psyllium husks can be incorporated into soups, sauces or smoothies. Remember that psyllium will thicken whatever it is added to, so adjust the liquid accordingly. Psyllium is not related to wheat and therefore does not contain gluten. Look for it at your local health food store.
Try it in: Raw Blueberry Jam
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PUMPKIN SEED: also known as “pepitas”, is an edible seed of a pumpkin or other cultivar of squash. They are a good source of essential fatty acids, protein and the essential minerals iron, zinc, manganese, magnesium, phosphorus, copper and potassium. The oil and seeds are used to treat enlarged prostate, Irritable Bowel Syndrome, Interstitial Cystitis and various digestive ailments. The high tryptophan content makes pepita of interest to researchers studying the treatment of anxiety disorders. Lightly roasted seeds provide better nutrition than dark ones, as excessive heat destroys some of their nutritive value. Look for organic, raw pumpkin seeds in the bulk section of your local health food store.
Make some: Candied Ginger Pumpkin Seeds
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PUMPKIN SEED OIL: is a deep green almost garnet colored oil full of beneficial essential fatty acids. The curative properties of pumpkin seeds and pumpkin seed oil have been known to healers for centuries. The oil is a source of zinc, vitamin A, calcium, iron, folic acid, riboflavin, thiamine and niacin and magnesium.
Pumpkin seed oil should never be used for baking, or cooking as it produces toxic substances when heated. Drizzle it over cooked foods or incorporate it into cold dishes. Look for cold-pressed organic pumpkin seed oil in your local health food store.
Try it in: Red Leaf and Candied Walnut Salad
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QUINOA: [pronounced keen-wa] is a grain-like crop grown primarily for its edible seeds. Quinoa is about 20 percent protein, considered a good source of lysine, potassium and iron and its B vitamins are also partly responsible for the conversion of carbohydrate into energy. Unlike wheat or rice, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA’s Controlled Ecological Life Support System for long-duration manned spaceflights.
Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it a superior alternative to white rice or couscous. Quinoa in its natural state has a coating of bitter-tasting saponins, making it unpalatable. Most quinoa sold commercially in North America has been processed to remove this coating, but make sure to rinse very well before cooking or sprouting to remove any saponin left over.
To cook, simply boil two cups of water for one cup of quinoa. Once boiling, reduce heat to medium, place lid on pot and let it simmer for 12 to 15 minutes or until the germ separates from the seed. The cooked germ looks like a tiny curl. Then remove the pot from heat and let it stand for about 3 minutes to become fluffy. Quinoa can also be sprouted and ground into flours for gluten-free baking.
Try it in: Apple Quinoa Cereal
How to: Sprout Quinoa
How to: Cook Quinoa
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RICE MILK: is a kind of grain milk processed from rice. It is mostly made from brown rice and commonly unsweetened. The sweetness in most rice milk varieties is generated by a natural enzymatic process, cleaving the carbohydrates into sugars, especially glucose. Rice milk is often consumed as an alternative to dairy milk, but often lacks the nutritional profile of other vegan milk alternatives like Raw Almond Milk or Raw Hemp Milk.
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ROOIBOS TEA: [pronounced roy-bus] is similar to Green tea in many nutritional aspects, but it is most appreciated for its high levels of antioxidants, lack of caffeine, low tannin levels and alkaline-forming properties. Rooibos is also purported to assist with nervous tension, allergies and digestive problems. While it is delicious steeped as a tea, Brendan Brazier recommends using whole ground leaves in your recipes to maintain nutritional properties. You can easily grind leaves in a coffee grinder
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SEA SALT: is considered by some cooking professionals and most health advocates to be better than ordinary table salt in taste, texture and trace mineral profile. Chemically, all salt consists primarily of sodium and chloride. However, because Sea Salt is harvested from fresh ocean water, it also contains many minerals and trace elements in relatively small amounts—which is all the body requires of many important elements. All of these minerals are important to the assimilation of food. In addition to cooking, sea salt can also be used in body scrubs, lotions and cosmetics. Look for it at your local health food store.
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SEA VEGETABLES: a.k.a Seaweed are among the most nutritionally dense foods in the world. Sea veggies are incredibly rich in calcium—containing about 10 times the calcium in cow’s milk. They are a complete protein source, a good source of vitamini B12. Professional Ironman triathlete and bestselling author on performance nutrition, Brendan Brazier explains, “sea vegetables are easily digestible, chlorophyll-rich and alkaline-forming. Packed with minerals, sea vegetables are the richest source of naturally occurring electrolytes known. Electrolytes allow our cells to stay hydrated longer, thereby improving endurance—of particular significance for active people.” There are many types of sea vegetables ranging from strong sea flavor to very mild. Experiment with kelp, irish moss, hijiki, nori, dulse, alaria, agar agar, arame, kombu and wakame.
Try using nori in: Raw Carrot Almond Crunch Maki
Try using wakame in: Toasted Sesame Seaweed Salad
Try using kelp in: Almond Butter, Kelp & Kale Noodles
Try using dulse in: Lemon Dulse Spread
Learn more about: Sea Veggies
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SEITAN: pronounced [say-tan] and a.k.a. “wheat meat” is a food made from the gluten of wheat. Many vegans and vegetarians incorporate seitan into their diets as a replacement for meat and soybean-based meat substitutes such as tofu. Seitan becomes surprisingly similar to the look and texture of meat when cooked. It is a satisfying meat substitute for people transitioning into a vegan or vegetarian diet, however, Seitan is a processed, gluten food and should be consumed temporarily or in moderation. You can find it in many restaurants, health food stores and you can make it yourself.
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SESAME SEEDS: are exceptionally rich in iron, magnesium, manganese, copper, and calcium. They also contain vitamin B1 (thiamine) and vitamin E (tocopherol), lignans, including unique content of sesamin, which are phytoestrogens with antioxidant and anti-cancer properties. Sesame seeds also contain phytosterols associated with reduced levels of blood cholesterol. The nutrients of sesame seeds are better absorbed if they are ground or pulverized before consumption, as in tahini. Create a flour by grinding the seeds in a coffee grinder. Use the seeds in gravies, sauces, salads, cereals and soups. Ground seeds will keep in the fridge for up to three months. Look for organic sesame seeds in the bulk or spice section of your local grocery store.
Try them in: Buckwheat Soba Noodles with Steamed Veggies
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SESAME OIL: is an edible vegetable oil derived from sesame seeds. Sesame oil contains vitamin E, magnesium, copper, calcium, iron and vitamin B6. It is known to control blood pressure and relieve stress and tension. Despite sesame oil’s high proportion (41%) of polyunsaturated (Omega-6 fatty acids), it is least prone, among cooking oils with high smoke points, to turn rancid when kept in the open. This is due to the natural antioxidants present in the oil. Sesame oil is reputed to penetrate the skin easily, and can be used for oil massage. Look for organic, expeller-pressed sesame oil in your local health food store.
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SPELT: is similar to wheat in appearance but it has a tougher husk than wheat, which may help protect the nutrients in spelt. It is an excellent source of vitamin B2, a very good source of manganse, and a good source of niacin, thiamin, and copper. This particular combination of nutrients provided by spelt may make it a particularly helpful food for persons with migraine headache, atherosclerosis, or diabetes. Spelt flour has a somewhat nuttier and slightly sweeter flavor than whole wheat flour and it contains more protein than wheat. Since the protein in spelt is easier to digest, some people who are allergic to wheat may be able to tolerate spelt. Spelt has gluten so spelt is not suitable for a gluten-free diet. Look for spelt flour at your local health food store.
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SPINACH: is rich in antioxidants, especially when fresh or steamed. It is a super source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Although spinach is rich in antioxidants and many beneficial nutrients, it is also very high in oxalates, so folks on an oxalate-restricted diet should take note. Look for fresh organic spinach at your local Farmers’ Market or grocer.
Try it in: Spinach & Cashew Cheese Ravioli
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SPIRULINA: pronounced [spahy-ruh-lahy-nuh], is a microscopic blue-green algae in the shape of a perfect spiral coil living both in sea and fresh water. Spirulina is a superfood containing an unusually high amount of protein, between 55% and 77% by dry weight, depending upon the source. It is a complete protein, containing all essential amino acids. Spirulina is a rich source of potassium, and also contains calcium, chromium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, zinc, B vitamins as well as essential fatty acids. You can usually find Spirulina in crystals, flakes, liquid and capsule form at your local health food store.
Try it in: Carob Spirulina Chews
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SPROUTING: is the practice of soaking, draining and then rinsing seeds at regular intervals until they germinate, or sprout. Moisture, warmth, and in most cases, indirect sunlight are necessary for sprouting. Some sprouts, such as mung beans, can be grown in the dark. Little time, effort or space is needed to make sprouts which is great because they are rich in digestible energy, bioavailable vitamins, minerals, amino acids, proteins, beneficial enzymes and phytochemicals. Many sprouts are edible, nutritious and beneficial to human health, while others are toxic, such as those of kidney beans. Look for sprouts in the refrigerated section of your local health food store. Know that store-bought sprouts have been known to carry bacteria so if you have a weak immune system, you may want to sprout your own—which is more fun and less expensive.
Learn how to: Sprout
Watch: Sprouting 101 Video
Try sprouts in: Sprouted Barley Almond Flax Bread
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STEVIA: commonly known as “sweetleaf” or “sugarleaf” is widely grown for its sweet leaves which are about 30 times sweeter than sugar. Stevia comes in powder and liquid form and has a licorice or anise-like aftertaste, which make it a favorite for some, and not for others. Stevia has zero calories and a glycemic index of zero. These characteristics make it a popular alternative sweetener for those looking to reduce sugar intake. It can be used in desserts, smoothies and anything that you would like to add sweetness to. Remember a little goes a long way. Look for ground stevia leaf instead of highly processed (ultrawhite powder) versions of Stevia at your local health food store in the spice or bulk aisle. You can also buy the leaves and grind them into a powder yourself in a coffee grinder.
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SOYBEANS: are considered by many to be a source of complete protein and soy is usually the go-to alternative to meat for many vegans and vegetarians. However, as with many dietary health claims, there are opposing viewpoints on the health benefits of soybeans. Soybeans are one of the “biotech food” crops that have been genetically modified, and genetically modified (GMO) soybeans are being used in an increasing number of products. In 1997, about 8% of all soybeans cultivated for the commercial market in the United States were genetically modified. In 2006, the figure was 89%. In the United States, the bulk of the soybean crop has its oil solvent-extracted with hexane, then the “toasted” defatted soymeal (50% protein) makes possible the raising of farm animals (eg. chicken, hog, turkey) on an industrial scale never before seen in human history. A very small proportion of the crop is consumed directly by humans. Soybean products appear in a large variety of processed foods including infant formula, pancake mix, crackers, salad dressing, ice cream, granola bars and meat and dairy replacements. There are multiple studies suggesting that eating large amounts of soy’s estrogen-mimicking compounds might reduce fertility in women, trigger early puberty and disrupt development of fetuses and children. Do your homework. Read about the health benefits, health concerns and environmental concerns regarding soy. If you choose to consume soy products, make sure to look for the non-GMO label.
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SOY MILK: Soy milk is a beverage made from soybeans. It was first developed in Asia, along with numerous other soy based foods such as tempeh, tofu, and soy sauce, and has since spread to the rest of the world. 89% of soybeans in America are genetically-modified. Do your homework. Read about the health benefits, health concerns and environmental concerns regarding soy. If you choose to consume soy products, make sure to look for the non-GMO label.
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SYNBIOTIC: is a supplement that contains both a prebiotic and a probiotic that work together to improve the “friendly flora” of the human intestine. Synbiotics are foods or dietary supplements that contain a mixture of probiotics and prebiotics. This combination is thought to improve the survival of “friendly” microorganisms as they pass through the stomach and small intestine. You will most often find synbiotic products sold as mixtures of bacteria with FOS (fructooligosaccharides). Look for them at your local health food 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. Swanson, Heidi: Super Natural Cooking. USA: Crown Publishing 2007
5. Medicine.net
6. Innvista.net
7. About.com