Glossary: Ingredients (T-V)

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TAHINI: is a paste of ground sesame seeds, known by most Westerners as an ingredient in hummus. Tahini is exceptionally rich in protein, iron, magnesium, manganese, copper, and calcium. It contains vitamin B1 (thiamine) and vitamin E (tocopherol), lignans, including unique content of sesamin, which are phytoestrogens with antioxidant and anti-cancer properties. In raw, vegan and vegetarian recipes it is mixed with other natural ingredients to be used as delicious, creamy cheese alternatives, sauces, spreads, gravies and more. Look for organic tahini at your local grocer. Store in your refrigerator once opened.

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

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TAMARI: is a type of shoyu—the Japanese word for “soy sauce.” Tamari contains no wheat and the fermentation process is different than ordinary soy sauce, giving it unique, rich flavor. Add Tamari to gravies and sauces or use it as a marinade for nuts or veggies and of course, try it in stir-fry dishes. One teaspoon of Tamari contains one-eighth the sodium as one teaspoon of salt. Look for organic tamari at your local Asian market or health food store.

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TEFF: a.k.a “lovegrass” is an annual grass native to the northern Ethiopian Highlands of Northeast Africa. Teff has a high concentration of different nutrients, a very high calcium content, and high levels of phosphorus, iron, copper, aluminum, barium, and thiamin. Teff is high in protein. It is considered to have an excellent amino acid composition (including all 8 essential amino acids for humans) and has lysine levels higher than wheat or barley. Because of this variety, it stimulates the flora of the large intestine. Teff is high in carbohydrates and fiber. It contains gluten, but it is appropriate for those with celiac disease, as it does not contain the gluten-fraction that causes celiac disease.

Brown teff has a subtle hazelnut, almost chocolate-like flavor and a moist texture similar to millet. Ivory teff has a milder flavor than the brown. Cook teff grain by bringing 1 cup to a boil with 3 cups of water. Once at a boil, reduce heat, cover pot with a lid and simmer for about 20 minutes. Remove from heat, let teff sit in pot with the lid on for another 10 minutes. Teff has a sticky, creamy texture with a nutty flavor. It makes great cereals, polenta-like recipes and its nutritionally powerhouse flour makes great muffins, cookies and cakes. Look for organic Teff grains and flour at your local heath food store.

Try it in: Gluten-Free Authentic Ethiopian 100% Teff Injera

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TOCOTRIENOLS: are members of the vitamin E family—essential nutrients for the body—made up of four tocopherols (alpha, beta, gamma, delta) and four tocotrienols (alpha, beta, gamma, delta). Chemically, vitamin E is an antioxidant. Vitamin E in the body is protects cell membranes, active enzyme sites, and DNA from free radical damage. There have been many studies about the positive effects of tocotrienols on health. Look for tocotrienols in capsule and soluble form at your local heath food store.

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TEMPEH: like tofu, tempeh is made from soybeans, but tempeh is a whole soybean product with different nutritional characteristics and textural qualities. Tempeh’s fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber, and vitamins compared to tofu, as well as firmer texture and stronger flavor. Because of its nutritional value, tempeh is used worldwide in vegetarian cuisine. The soy protein in tempeh becomes more digestible as a result of the fermentation process. Cooked tempeh can be eaten alone, or used in chili, stir frys, soups, salads, sandwiches, and stews. Recent popular vegan cookbooks have come up with more creative ways of cooking tempeh, using it as a vegetarian substitution for breakfast meats, such as sausage and bacon. Tempeh has a complex flavor that has been described as nutty, meaty, and mushroom-like.

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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TOFU: is a soft white food made made from soybeans by coagulating soy milk, and then pressing the resulting curds into blocks. Tofu is usually the go-to alternative to meat for many vegans and vegetarians. 89% of soybeans in America are genetically-modified. Do your homework. See Soybeans in this glossary for more info. 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.

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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