Glossary: Ingredients (W-Z)

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WATERCRESS: are fast-growing, aquatic or semi-aquatic, perennial plants native from Europe to central Asia, and one of the oldest known leaf vegetables consumed by human beings. Watercress contains significant amounts of iron, calcium and folic acid, in addition to vitamins A and C. Many benefits from eating watercress are claimed, such as that it acts as a stimulant, a source of phytochemicals and antioxidants, a diuretic, an expectorant, and a digestive aid. It also appears to have cancer-suppressing properties; it is widely believed to help defend against lung cancer. Watercress can be added to salads, sandwiches, soups, grain dishes and more. Look for organic watercress at your local Farmers’ Market or grocer.

Try it in: Elegant Quinoa & Watercress Soup

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WHEATGRASS: refers to the young grass of the common wheat plant that is freshly juiced or dried into powder for animal and human consumption. Both provide chlorophyll, amino acids, minerals, vitamins, fiber and enzymes. According to the Hippocrates Health Institute, wheatgrass nourishes the blood, lowers blood pressure, removes toxins from the body and stimulates metabolism. Used for decades by healthcare professionals, soldiers and laymen, the plant can be consumed as part of a detox program to reduce illness, manage weight and restore health. Claims about wheatgrass’ health benefits range from providing supplemental nutrition to having unique curative properties like improved digestion, reducing blood pressure, improved ability of the body to heal wounds, prevention of harmful bacterial growth, cancer prevention, heavy metal detoxification, liver cleanse, prevention of tooth decay and anti-aging abilities. Wheatgreass juice should be consumed on an empty stomach for maximum benefit. Here’s how to juice it at home.

It is available in many health food stores as fresh produce, tablets, frozen juice and powder.

Read more about: Wheatgrass Juice

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WILD RICE: is any of the four species of grasses that grow in shallow water in small lakes and slow-flowing streams; often, only the flowering head of wild rice rises above the water. Almost always sold as a dried whole grain, wild rice is high in protein, the amino acid lysine and dietary fiber, and low in fat. It does not contain gluten. It is also a good source of the minerals potassium and phosphorus, and the vitamins thiamine, riboflavin and niacin. Wild rice is seldom treated with pesticides because it thrives without it. Wild rice can be cooked, sprouted, ground into a flour or popped like amaranth grains.

Wild rice has a distinct, full-bodied flavor and slightly chewy texture. To cook, bring 1 cup of rice to a boil with 1 cup of water or vegetable stock. Once boiling, cover, reduce heat and simmer for about 25 minutes. After 25 minutes, remove from heat and let sit for 5 minutes with the lid on. Fluff with a fork.

When sprouting wild rice note that it doesn’t grow a tail like lentils, quinoa or garbanzos. It is ready to “harvest” or eat when the rice has split open and becomes soft.

Make your own wild rice flour for gluten-free baking by grinding in a coffee grinder.

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YACON: is a distant relative of the sunflower with edible tubers and leaves. Yacon is good for digestion, stimulates positive colon health, acts as a prebiotic that feeds friendly bacteria such as acidophilus and bifidus, and helps with the absorption of calcium and vitamins. Though packed with sweetness, the sugar in yacon is mainly in the form of fructooligosaccharides, which cannot be absorbed through the intestines. This means yacon is both naturally low-calorie and low in mono and disaccharides. You can find yacon in powder and syrup form. Use yacon powder as you would powdered sugar or maple sugar crystals on foods, in recipes, with cacao, and to sweeten beverages. Yacon powder has very little influence on the curve of glucose tolerance and is dramatically less glycemic than many other powdered natural sweeteners. Use yacon syrup as you would honey, maple syrup or agave.

Try it on: Vegan Pumpkin Protein Pancakes

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YERBA MATE: [pronounced yair-ba mah-tay] is a plant from South America whose leaf is used to make a tea that is traditionally sipped from a hollow gourd, through a special metal straw (traditionally silver) called a bombilla. Like green tea, yerba mate is rich in chlorophyll, antioxidants, trace minerals and it is known to be a good digestive aid. In vivo and in vitro studies are showing yerba mate to exhibit significant cancer-fighting activity. It is considered by vegan, Ironman Triathlete Brendan Brazier to be “one of the healthiest forms of stimulation. Its effect on the recalibrated body in terms of delivering energy is significant.” There is debate over the caffeine content of Yerba Mate, but many people who are sensitive to caffeine say they get the energy from Yerba Mate without the shakes and jitters associated with caffeine.

Look for wild harvest yerba mate versus plantation-grown at your local health food store. You can take yerba mate as a tea or add it beverages and recipes as a fine ground powder. A coffee grinder <br works well.

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YOUNG COCONUT: is one of the most important tropical fruits due to its potassium and mineral-rich water. The meat of the young coconut is softer than the mature coconut meat that most are familiar with, Its texture and nutritional profile make it a favorite in the raw, vegan and vegetarian communities. Coconut water is a powerhouse of nutrition containing a complex blend of vitamins, minerals, amino acids, carbohydrates, antioxidants, enzymes, health enhancing growth hormones, and other phytonutrients. Because its electrolyte (ionic mineral) content is similar to human plasma, it has gained international acclaim as a natural sports drink for rehydration. There is controversy and rumors about whether most whole young coconuts transported to North America are dipped in formaldehyde as a preservative, or not. If this of concern to you, make sure to buy your coconuts from a trusted source.

Open your own coconuts and use the meat and water in recipes like Raw Dairy-Free Strawberry Swirl Ice Cream. Plan ahead and open a bunch at a time. Freeze the meat for smoothies and freeze the water for hydrating ice cubes. Meat and water from fresh coconuts will keep in the refrigerator for 5-7 days. Look for young coconuts at your local Asian market or 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

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