A

Almonds
Fruit kernels of the almond tree. They keep best when purchased in their thin brown skin,
which protect their freshness and flavor.

Amaranth
A very tiny, brownish, yellow seed, high in protein and amino acids and lysine. It has an
earthy, nutty flavor and cooks quite quickly.

Amazake
A fermented sweet rice drink. It has the texture of milk, making a great, creamy base for
custards, puddings and frostings, not to mention a wonderfully satisfying drink on its own.
 
Anasazi Beans
A native American burgundy and white bean, similar in taste and texture to pinto beans.
Their slightly sweet taste makes them ideal in Mexican style bean dishes.
 
Arame
A large-leaf sea vegetable, arame is harvested and finely shredded and boiled before drying
and packaging for selling. Since it is pre-cooked, it requires far less cooking time than other
sea vegetables and is one of the more mild-tasting sea plants, as well as a great source of
protein, calcium and minerals, like calcium and potassium.

Arrowroot
A high-quality starch made from a tropical tuber of the same name, used for thickening much
the same way as corn starch. Arrowroot has virtually no taste and becomes clear when
cooked, making it ideal as a thickener or puddings, gravies and sauces. Less expensive
than kuzu, it can be used interchangeably in recipes.  
 
Azuki Beans
Originally cultivated in Japan and revered for their healing properties, these small red beans
are quite low in fat and reputed to be more digestible than most other beans, as well as a
good source of vitamin B-12, potassium and iron.

B

Baking Powder
A leavening agent made up of baking soda, cream of tartar and either cornstarch or arrowroot.
Double-acting powder releases carbon dioxide on contact with liquid, creating air pockets
which help achieve a light texture in baked goods. Always try to purchase non-aluminum
baking powder so that sodium aluminum sulfate is not released into your foods, possibly
compromising your health. Baking powder is more perishable than you might think, not lasting
much beyond the expiration date on the can. Store in a cool, dry place for the best shelf life.

Balsamic Vinegar
Italian vinegar made from white Trebbiano grapes. The vinegar becomes a deep, rich amber
color while aging in wooden barrels. The best Balsamic vinegars are syrupy, a bit sweet and
a little more expensive than other vinegars, but well worth it.

Bancha
See Kukicha.

Barley
Said to be the oldest cultivated grain, barley in native to Mesopotamia, where it was mainly
used to make bread and ferment beer. Used by ancient cultures since the dawn of time, barley
even served as currency in Sumeria. In Europe, barley has been replaced by wheat and rye,
but is still the staple grain of many countries in the Far and Middle East, Asia and South
America. In modern cultures, barley serves to make everything from livestock feed to malted
whisky to tea to miso. However, by itself, barley is a great, low-fat grain, chock full of nutrients.
Delicious when cooked with other whole grains and in soups and salads.  
 
Barley Malt
A sweetener or grain honey made from sprouted barley that is cooked into a sweet syrup.
The barley is simply steeped in water and germinated. The malt is then heated to bring out the
flavor and cooked until a thick syrup forms, containing dextrin, maltose, various minerals and
protein. Adds wonderful depth to baked beans, roasted squash and savory baked goods.  

Black Soybeans
Rounder and more plump than black turtle beans, black soybeans are renowned in the Orient
for their restorative properties in the reproductive organs. Incredibly sweet and rich, but
requiring both soaking and long cooking time, these beans are well worth the extra effort
needed for cooking.  

Black Turtle
A sturdy, very satisfying common bean. Earthy and mildly sweet, these beans go great
with stronger seasonings, like those commonly used in Brazilian, Caribbean and Mexican
dishes, and make great, creamy soups.

Black-Eyed Peas
Most likely introduced to America by African slaves, these small beige beans have a full
flavor and lovely, earthy taste. Relatively quick cooking compared to other beans,
black-eyed peas make great summer bean dishes.  
 
Bran
A fiber-rich layer just beneath the hull of whole grains that protects the endosperm. Bran is a
great source of calcium, carbohydrates and phosphorous and is the main reason for eating
grains in their whole form.

Brown Rice Vinegar
A vinegar traditionally made by the agricultural communities of Japan. Composed of brown
rice, cultured rice (koji), seed vinegar from the previous year and well water. The vinegar is
then fermented for nine to ten months. Brown rice vinegar has a sharp taste and is used for
everything from salad dressings to preserving vegetables. It is also commonly used in sushi
rice for flavor and for its preservative properties.

Buckwheat(Kasha)
Also known as Saracen corn, buckwheat was reportedly brought to Europe by the Crusaders,
although it originates in the Himalayan mountains. In botanical terms, buckwheat is not really
a grain; it is actually of the rhubarb family, with its fruit or groats that resemble tiny,
dark-colored nuts.  

Bulgur (Cracked Wheat)
Made from whole wheat berries that are cracked into pieces, causing it to cook quite quickly.
A great breakfast cereal, bulgur is most commonly associated with tabouleh, a marinated
bulgur salad combining tomatoes, onions and cucumbers with an aromatic olive oil dressing.

Burdock
A wild, hearty plant from the thistle family. According to traditional medicine, this long, dark
brown root is renowned as one of nature's finest blood purifiers and skin clarifiers. A strong,
dense root vegetable, burdock has a very centering, grounding energy, and is most commonly
used in stews and long-simmered sautes.


C

Cannellini
Bone-colored oval beans most commonly used in the Italian dish "pasta e fagioli." Their
creamy texture makes them ideal for purees, dips and creamy soups.

Canola Oil
Expressed from rape seeds, this light oil is substantially lower in saturated fats than any other
oil and also contains Omega-3 fatty acids. Virtually tasteless, this is a good oil choice for
baking and salad dressings, but kind of bland for sauteing.

Capers
Little pickled flower buds, most commonly used in Mediterranean cooking. Salty and briny in
taste, they really pack a whollop of taste in sauces and salads. If they taste too strong of you,
simply rinse lightly before use.

Caraway Seeds
Traditionally used in rye bread, caraway seeds have a distinctive, hearty taste, making them
ideal for seasoning savory stews and other vegetable dishes. Their pungent taste is quite
strong, so use sparingly.  

Carob
Renowned as a substitute for chocolate by natural foods enthusiasts, carob truly doesn't taste
much like chocolate, so true devotees are rarely fooled. Carob is not commonly used in
powdered form, which is made from grinding roasted, tropical pods. Its natural sweet taste
and dark, rich color is what gained it its reputation as a sub for chocolate.  

Cashews
A tropical nut quite high in fat with a rich, luscious flavor for creams and nut milks.

Chervil
An aromatic herb that tastes quite like tarragon, with lacy, fern-like leaves. It tastes best when
used fresh.

Chestnuts
Their rich texture and taste belies the fact that chestnuts are in fact quite low in fat, making
them an ideal ingredient in many recipes. Fresh chestnuts are at their peak in the fall and are
a wonderful addition to soups, stews, vegetable dishes and their natural sweet taste makes
them a great dessert ingredient. Dried chestnuts are available year-round, and with pre-
soaking, achieve as creamy and sweet a taste and texture as their fresh counterparts.

Chickpeas (Garbanzo Beans)
Creamy beige round beans with a wonderful nutty taste and creamy texture when cooked.
Traditionally used when making humus, a creamy spread, combining chickpeas with olive
oil, lemon juice and a bit of garlic. Also wonderful as a bean dish combined with sweet
vegetables or corn, as well as in soups and stews.

Chili Peppers
Available fresh and dried, these peppers range from mildly spicy to blazing hot. Remember
that the real "heat"`comes from the seeds, so removing them reduces the "fire." I recommend
you wear rubber gloves when removing seeds so the oil from them doesn't get on your
hands--and then into your eyes when you rub them. It takes several hours, even with washing,
to remove this oil, so trust me on this one. Ancho, chipotles and jalapenos are the most
common varieties used in cooking today.  
 
Chili Powder
A powdered blend of ground chili peppers, ranging from mild and hot, combined with oregano,
cumin, garlic and salt. Add it slowly to dishes, adjusting the spicy taste as you go along, so
your dish doesn't get too hot.  
 
Chocolate
Do I really need to define chocolate? I suppose not, but perhaps I should define its rare
appearances in this book. Energetically, chocolate is highly stimulating and agitating, giving
the consumer a great high followed by a very depressing crash of blood sugar. Chocolate also
loves stealing minerals from our organs and cells, forcing them to pull minerals from our
blood for nourishment, causing everything from cravings to overeating. I reserve the use of
chocolate for very special occasions.

Corn
Native to South America, corn has been used for over 10,000 years. It has become the staple
grain for the entire North American continent. Today, corn is cultivated worldwide, and is one
of the most popular grains used in cooking.
Corn requires hot summer sun and rain to flourish and grows quickly, actually producing
itself. Eaten by itself, the popular corn on the cob has practically limitless other culinary
uses--flour, meal, grits, tortillas, corn syrup, corn oil, bourbon and popcorn (form one variety
of the grain).

Corn Grits
A cracked form of dried corn. Corn grits make a great polenta, creamy breakfast cereal or
texturizer for soups.

Corn Oil
A golden-colored oil with a rich, buttery taste, ideally suited to whole grain baking. Its full-
bodied texture and light taste give baked goods a moist crumb.

Cornmeal
Dried field corn ground into a coarse flour. Used to make creamier polentas, this flour is most
commonly used in cornbreads, tortillas and corn chips.

Couscous
A staple of North Africa, this rolled durum wheat product has been stripped of its bran and
germ, made into a thick paste, steamed and then dried in the form of small granules. It cooks
quite quickly and its starchy texture makes it a great ingredient for loaves and soups.

D

Daikon
A long, white radish root with a refreshingly clean, peppery taste. Commonly used in salads
and side dishes, soups and stews. Frequently served in Oriental restaurants with fish or oily
dishes, since it is reputed to aid in the digestion of fat and protein, as well as helping the body
to assimilate oil. Also available in dried, shredded form to be used in various stews and
hearty vegetable dishes.

Dulse
Dried dulse is a rich, red color, is high in potassium and comes packaged in large, wrinkled
leaves. Its salty-rich taste makes it a great snack right out of the package. Since it is so
delicate, it actually requires little or no cooking, just a quick rinse to remove any debris on
the leaves. It adds great depth of flavor to hearty soups, stews and bean stews.  
 
F

Fava
Available both fresh and dried, favas are used a lot in Mediterranean cooking. These large,
chunky beans have a rich, earthy flavor will remind you of split peas, but they do not get quite
creamy; they retain a soft, potato-like texture.  

Flageolets
Light yellow beans with a very subtle taste. Highly esteemed in French cooking, these beans
love simple recipes.  

Flax Seeds
Richer than soybeans in Omega-3 fatty acids and are rich in Vitamin E. They have a sweet,
nutty flavor and when boiled and whipped with apple juice, make a great binder and leavener
in baked goods, in place of eggs. On their own, flax seeds have a laxative effect on the body
and so should be consumed moderately.

Flour
Flour is any ground meal of whole grains. Try to choose only whole grain flours, since these
retain a bit of germ and bran and therefore are not completely devoid of nutrients. Also look
for stone-ground flours, as these are not processed with extreme heat which also can destroy
nutrients. For the best shelf life, store flour in tightly sealed containers in either the
refrigerator or freezer.

Fu
A meat substitute developed by vegetarian Buddhist monks, fu is made up of dried wheat
gluten. A good source of protein, fu can be used in various soups and stews, by simply
reconstituting it in water.  
 
G

Ginger
A golden colored, spicy root vegetable with a variety of uses in cooking. It imparts a mild,
peppery taste to cooking and is commonly used in stir-fries, sautes, sauces and dressings.
Shaped like the fingers of a hand, ginger has the reputation of stimulating circulation with its
hot taste. A very popular remedy in Oriental medicine for helping with everything from joint
aches to stomach aches.

Gluten
The protein found in wheat, although it is also found in other grains like oats, rye and barley
in smaller amounts. When kneaded in dough, gluten becomes elastic and holds air pockets
released by the leavener helping the bread to rise. Gluten is also used to prepare "seitan,"
a meat substitute made from wheat gluten.  

Great Northerns
Medium-sized white beans, they hold their shape very well in cooking, making them ideal
ingredients in bean salads, as well as stronger tasting bean dishes, that complement their
subtle flavor.

Green Beans
Fresh green beans are so sweet, you will be tempted to skip the cooking process and just
much them raw. Delicious in fresh summer salads and other lightly cooked vegetable dishes,
green beans are a herald of summer.  
 
Green Peas
Otherwise called English peas, these are great in stir-fry dishes, salads, grain dishes and
risottos.  
 
H

Hato Mugi Barley
Also known as "Job's Tears," this Oriental grain is large pearl barley with a beige, translucent
skin. A good source of iron, protein and calcium, hato mugi is reputed in the Orient for creating
beautiful, flawless skin, due to its ability to cleanse the blood and remove hard fat deposits
from beneath the skin.

Hazelnuts (Filberts)
Shaped like a large chickpea, hazelnuts have a very bitter outer skin that needs to be
removed before eating. These guys love chocolate.

Herbs
Simply defined, herbs are the leaves and stems of certain plants used in cooking because of
their unique, aromatic flavors. Available fresh or dried, herbs add rich, full-bodied taste to
soups, stews and salad dressings among other things. Remember to use 3 to 4 times fresh
herbs as dried, as drying concentrates their natural flavor. Try to buy your herbs in natural
foods stores, since you can be assured that these herbs are no irradiated as most
commercial brands are. (Move this one out of grain section.)

Hiziki (Hijiki)
Sold in its dry form, hiziki resembles black angel hair pasta.It is one of the strongest-tasting
of all sea plants, so soaking it for several minutes before cooking can gentle its "oceany"
flavor. Lightly sauteing it in sesame oil before stewing can really bring forth its inherent sweet
taste. It is a great companion food to vegetables like carrots, corn, squash and onions, but is
a bit strong for delicate soups.

Horseradish
A root vegetable known for its sharp, hot taste. Actually a member of the mustard family,
horseradish adds real zing to any dish. It is truly wonderful freshly grated and stirred into bean
dishes, grain salads or with fish.  
 
K

Kidney Beans
Available in a variety of shapes and colors, kidney beans are most commonly recognized in
their deep red All-American shape. Full-flavored and hearty, kidney beans hold up incredibly
well in chilies, stews, soups and salads.  

Kombu (Kelp)
A sea vegetable packaged in wide, dark, dehydrated strips that will double in size upon
soaking and cooking. Kombu is a great source of glutamic acid, a natural flavor enhancer,
so adding a small piece to soups and stews brings out depth of flavor. It is also generally
believed that kombu improves the digestibility of grains and beans when added to these foods
in small amounts.  
 
Kukicha
A Japanese tea made from the stems and twigs of the tea bush.  

Kuzu (Kudzu)
Kuzu is a high-quality starch made from the root of the kuzu plant. A root native to the
mountains of Japan (and now in the Southern US), kuzu grows like a vine with tough roots.  
 
L

Legumes
A large plant family including beans, lentils, peanuts and peas.

Lentils
An ancient legume that comes in many varieties, from common brown-green lentils to red
lentils to yellow lentils to lentils le puys (a tiny sweet French variety-great in salads). Very
high in protein and with a full-bodied, peppery taste, lentils are great in everything from stews
and soups to salads and side dishes.  
 
Lima
Also known as "butter beans", these popular, white beans are most commonly used in their
dried form, although fresh lima beans are exquisite. Lima beans have a very delicate outer
skin, so they seem to do best when cooked in salted water (don't even think about this with
other beans), which helps hold their skin in place. See, once the skins loosen, the limas turn
to mush--although then you can use them to cream soups or make dips. Baby lima beans are
simply smaller, with tougher skins and a sweeter taste.

M

Maple Syrup
A traditional sweetener made by boiling sugar maple sap until it becomes thick. The end
product is quite expensive because it takes about 35 gallons of sap to produce 1 gallon of
maple syrup. Available in various grades of quality from AA to B, AA and A are quite nice for
sauces and dressings, but I use grade B in baking. I have found the higher grades can result
in hard baked goods, while grade B doesn't.

Millet
Native to Asia, millet is a tiny grain that once equalled barley as the chief staple of Europe. It
was very popular in Japan before the cultivation of rice and is still the staple grain of China,
India and Ethiopia.
Millet is a tiny round grain, grown in cold weather and is very alkalizing to the blood, making
it a very beneficial food for spleen and pancreas function, as well as an upset stomach.
Millet is very versatile, making delicious grain dishes, creamy soups, stews and porridges,
stuffings and loaves. With its sweet, nutty taste and beautiful yellow color, millet complements
most foods well, but just loves sweet vegetables like squash and corn.

Mirin
A Japanese rice wine, with a sweet taste and very low alcohol content. Made by fermenting
sweet brown rice with water and koji (a cultured rice), mirin adds depth and dimension to
sauces, glazes and various other dishes.  
 
Miso
A fermented soybean paste used traditionally to flavor soups, but prized in the orient for its
ability to strengthen the digestive system. Traditionally aged miso is a great source of high-
quality protein. Available in a wide variety of flavors and strengths, the most nutritious miso
is made from barley and soybeans, and is aged for at least 2 years; this is the miso used
most extensively in daily cooking. Other varieties of misos are used to supplement and to
create different tastes in different dishes.
Miso is rich in digestive enzymes, but these enzymes are quite delicate and should not be
boiled when used in cooking. Just lightly simmering them releases their strength into the food.  

Mochi
Mochi is made by cooking sweet brown rice and then pounding or extruding it to break the
grains, resulting in a very sticky substance. Flat packages of mochi can be purchased in
most natural foods stores. Mochi can be used to create creamy sauces, the effect of melted
cheese, dumplings in soups or simply cut into small squares and pan-fried, creating tiny
turnover-like puffs.

Mung
Tiny pea-shaped, deep green beans, these are most popular in their sprouted forms, although
they cook up quickly, making delightful soups, purees and Indian dahls. Mung bean sprouts
are a delicious addition to any salad or stir fry dish.  
 
Mustard
Mustard in a jar is made by blending dried mustard seeds with vinegar and various spices.
The best quality mustards are Dijon or anything stoneground, which is made from coarse
seeds and has a rougher texture.  
 
N

Navy
Also called pea beans, these are cream-colored, egg-shaped beans that are the quintessential
baked bean. They generally require slow, long cooking, but hold up well in the pressure
cooker. One thing I have found is that they do not have a substantial enough flavor for salads,
so I use other white beans for those dishes.  

Noodles (Pasta)
For anyone living under a rock, pasta or noodles are made by combining flour, salt and water
into limitless shapes and sizes. Try to choose pastas made from organic flours, preferably
whole grains. These are made from the endosperm of the wheat and contain protein and
carbohydrates, as well as essential fiber, minerals and B-vitamins. However, even refined
semolina pastas have a place in a whole foods diet, lending light taste and texture when
desired.  
 
Nori (Sea Laver)
Usually sold in paper-thin sheets, nori is a great source of protein and minerals like calcium
and iron. Most well-known as a principal ingredient in sushi, nori has a mild, sweet flavor, just
slightly reminiscent of the ocean. Great for garnishing grain and noodle dishes or floating in
soup.

Nut Butters
Thick pastes made from grinding nuts. While rich in fiber and protein, nut butters are also
quite high in fat. Nut butters have intense, rich flavors and make great ingredients in sauces,
dressings and in baked goods.

Nuts
Nuts are true powerhouses of energy. Bear in mind that, in most cases, nuts have the strength
to grow entire trees, so imagine what impact they have on us. Too many nuts can cause us to
act "nuts," like squirrels...But they are wonderful in small amounts for taste and richness.

O

Oats
Native to Central Europe, and used since Neolithic times, oats are rich in B vitamins and have
one of the highest protein contents of any grain, as well as iron and calcium. Reputed to have
a high fat content (which they do), oats contain soluble gums, binding cholesterol in the
intestines, preventing its absorption by the body.
Most commonly used in modern cultures as oatmeal, a process by which the oat groats are
rolled or steel cut, oats, when used in their whole state are the most delicious. I use oatmeal
flakes mostly to cream soups and thicken sauces, as well as in breads, cookies and
croquettes.  

Ocean Ribbons
A brownish-green sea vegetable in the kelp family, normally packaged in long, thin
strips--ribbons. It has a sweeter taste than kombu and cooks a bit more quickly.

Oil
Oils are rich liquids extracted from nuts, seeds, grains and olives ( the only real fruit oil
around). A highly refined food source, oils add a rich taste to foods, making dishes more
satisfying and creating a warming, vitalizing energy and soft, supple skin and hair. Try to
choose oils that are expeller or cold pressed, since these oils were extracted by pressing
and not by extreme heat, which can render oil carcinogenic. I try to limit my oil use to only
a few of the more digestible varieties, like toasted sesame, light sesame, corn and olive oil
(usually only extra virgin, which is the oil extracted from the first pressing of the olives, and
therefore the best quality), occasionally adding safflower and canola oil to a recipe. Oils
should be stored in a cool place, but it is not necessary to refrigerate oils to prevent rancidity.

Olives
Olives are native to semi-tropical climates and are used sparingly in cooking to add an
appealing punch to grain and bean salads. There are almost limitless varieties available, so
you can choose based on your taste, anything from the intensely flavored, oil-cured black
olives, to purple Greek Kalamata olives, to green Spanish olives.

P

Peanuts
Although considered a nut, peanuts are in fact legumes and are a good source of protein.
Unlike other legumes, peanuts are very high in fat. Since peanuts are one of the most
chemically treated of all crops, try to choose organic peanuts for use. Peanuts are also prone
to a carcinogenic mold called aflatoxin, especially if they are stored under humid conditions,
so choose peanuts from the arid climate of the Southwest, like Valencia peanuts to minimize
this risk.  
 
Pecans
One of the highest in fat, these are one of the most delicious nuts for baking use in cookies,
pies and cakes.  
 
Pignoli (Pine Nuts)
Incredibly luscious nuts that are quite expensive, due to the labor-intensive process involved
in their harvesting from pine cones. High in oil and rich in taste, pine nuts add great depth to
pasta a grain pilafs. Roasting them enhances their rich taste, making them delightful in
any dish.

Pinto
The most famous Southwestern bean, pintos are actually named by the Spanish, meaning
"painted" because of their red-brown markings on their beige surface. Their nutty taste holds
up well in stews, chilies and baked bean dishes.  
 
Q

Quinoa
A tiny seed-like grain native to the Andes mountains. Pronounced "keen-wah," this small
grain packs a powerhouse of protein and numerous amino acids not normally found in large
amounts in most whole grains. Quinoa grains are quite delicate, so nature has coated them
with an oily substance called saponin. If the grain isn't rinsed well, it can have a bitter taste.
Quinoa has a lovely, nutty taste and cooks quickly making it a great whole grain addition to
your menus.  

R

Rice
The staple grain of most whole foods diets, rice is low in fat and rich in vitamins and minerals,
like calcium, protein, iron and B vitamins. Rice as we know it, was reportedly cultivated in
India, spreading from there to Asia and the Middle East.
In its whole form, rice is a near perfect food. High in moisture, rice acts as a gentle diuretic,
balancing the moisture content of the body and encouraging the elimination of any excess.
Polished or white rice, while delicious on occasion, is pretty much devoid of nutrition and
should be enjoyed occasionally, with whole rice as the staple grain.
The most common strains of rice include short grain, medium grain and long grain. Short
grain, the hardest and most compact variety is best suited to cooler, temperate climates, while
medium and long grain rice are used in warmer climates and during the summer months.
Other gourmet varieties of rice have become popular in today's cooking include arborio,
basmati, texmati, wehani, black japonica and red rice. Sweet brown rice, a glutenous variety
of brown rice is commonly used not only as a grain dish, but in "mochi," a cake formed by
pounding and drying cooked sweet rice.
There are limitless uses for rice in daily cooking--it can be pressure cooked, steamed, boiled,
fried, baked, roasted, sauteed, used in breads, sushi, casseroles, sautes, pilafs or stuffings.  

Rice syrup
The Japanese call this "liquid sweetness." Rice syrup is a tick, amber syrup made by
combining sprouted barley with cooked brown rice and storing it in a warm place.
Fermentation begins and the starches in the rice convert to maltose and some other complex
sugars, making this a wonderfully healthy sweetener. Complex sugars release slowly into the
bloodstream, providing fuel for the body, rather than wreaking havoc on the blood sugar.
Rice syrup's wonderful, delicate sweetness makes it ideal for baked goods and other desserts.

Risotto
A generic term for a creamy, almost soupy rice dish native to Northern Italy. Traditionally
made with a specific short grain white rice called Arborio rice, the perfect risotto is creamy
and soupy, while the rice retains a bit of chewy texture.  
 
Rye
The Romans began cultivating this Asian grain thought to be a weed by the Greeks. By the
Middle Ages, rye was a staple grain in most of Europe.
As opposed to use in its whole form, rye is most commonly used in flour form to make rich,
hearty breads. Similar to wheat in composition, rye is a bit less glutenous, and like wheat,
can be used by itself to make breads.
Rye is, however, completely delicious when cooked with rice and makes a great whole
grain dish.  

S

Salt
All salt is not a good thing. The quality of salt we use is quite important. The best quality of
salt to use is white, unrefined sea salt with no additives. Unrefined salts contain no additives,
but are rich in the trace minerals that are destroyed in processed salt.

Sea Vegetables
Exotic vegetables that are harvested from the sea coast and rocks along the coast, that are
high in protein and rich in minerals. Readily available in natural food stores in dehydrated
form sea vegetables are not yet widely used in American cooking, but are growing in
popularity for their nutritional benefits and interesting taste.  

Seeds
In a word, seeds are powerhouses--remember that they are the source of entire plants, even
trees in some cases. That's a lot of energy in a little seed. They are great sources of protein
and calcium, but because of their high oil content, seeds perish relatively quickly and keep
best refrigerated. The most popular seeds in natural foods cooking include pumpkin seeds
(pepitas), poppy seeds, sunflower seeds and sesame seeds.

Seitan (Wheat Gluten)
Most commonly called "wheat meat," seitan is made from wheat gluten. Made by kneading the
bran and starch out of flour, raw seitan is rather bland, so most commercial brands are
simmered in savory broth before sale. It is a wonderful source of protein, is low in calories
and fat and is very popular in "mock meat" dishes in Oriental cooking, as well as in hearty
stews and casseroles.  

Sesame Tahini
A thick, creamy paste made from ground sesame seeds and used for flavoring everything
from sauces to salad dressings to dips, spreads and baked goods. Available in natural food
stores and Middle Eastern markets, this spread has a delicate nutty flavor that adds luxurious
taste to any recipe.

Shiitake Mushrooms
Gaining popularity over the last several years for their power to lower cholesterol and cleanse
blood shiitake mushrooms can be found in just about any natural food store and gourmet shop.
They have an intensely earthy taste, so a few go a long way. It is necessary to soak them
until tender, about 15-20 minutes before cooking and I usually trim off the stem to avoid bitter
flavor. They are wonderful in soups stews, as bullion flavoring or in gravies and sauces.  
Shiso (Beefsteak Leaf)
A lovely herb with large, reddish leaves. A very popular staple in Japanese cooking, shiso is
often used in pickling, most commonly in Umeboshi plum pickling. Shiso is rich in calcium
and iron.

Shoyu (Soy Sauce)
A confusing term because it is the generic term for Japanese soy sauce, as well as the term
for a specific type of traditionally made soy sauce, the distinguishing characteristic of which
is the use of cracked wheat as the fermenting starter, along with soybeans. The best shoyu is
aged for at least two years. A lighter seasoning than tamari.  
 
Soba
A noodle made from buckwheat flour. Some varieties contain other ingredients, like wheat
flour or yam flour, but the best quality soba are those made with a majority of buckwheat flour.

Somen
Japanese angel hair. A very fine, white flour noodle that cook very quickly, some noodles are
traditionally served in a delicate broth with lightly cooked fresh vegetables.

Soy Sauce
Traditional soy sauce is the product of fermenting soybeans, water, salt and wheat. Containing
salt and glutamic acid, soy sauce is a natural flavor enhancer. The finest soy sauces are aged
for one to two years, while commercial soy sauce is synthetically aged in a matter of days,
producing a salty, artificially flavored condiment.  
Soybeans
The base bean for many natural foods products, from miso to soy sauce to tofu and tempeh to
soy milk to soy flour. On their own, soybeans are rather bland and hard to digest, and so are
more commonly used in other products. However, when cooked on their own--long and slow
cooking is the only way--soybeans can be most delicious.

Soyfoods
A catch-all term for the wide range of foods that have soybeans as their base, including soy
milk, tofu, soy flour, tempeh, soy sauce, tamari, shoyu, miso, soy cheese, soy oil, etc.

Spices
Spices are highly aromatic seasonings that come from the seed, root, bark and buds of plants,
while herbs are obtained from the leaves and stems. Spices generally give food a very strong
taste and energy, and should be used sparingly and wisely, as overuse can over-stimulate the
nervous system, causing irritability and excessive aggression. However, sparing use of herbs
can be vary helpful in getting energy moving when stagnant or stuck. Spices become stale
when kept for more than six months, so it is advisable to buy spices in small quantities that
you will use in that time period. Store herbs in well-sealed containers in a cool,dark place to
retain potency.

Split Peas
These dried peas, most commonly available in yellow or green, they make wonderful creamy
soups and aspics.

T

Tamari
A fermented soy sauce product that is actually the liquid that rises to the top of the keg when
making miso. This thick, rich flavor enhancer is nowadays produced with a fermentation
process similar to that of shoyu, but the starter is wheat-free. Tamari is richer, with a full-
bodied taste, containing more amino acids than regular soy sauce. I prefer the heavier taste
of tamari for heartier, winter cooking.

Tempeh
A traditional, Indonesian soy product created by fermenting split, cooked soybeans with a
starter. As the tempeh ferments, a white mycelium of enzymes develops on the surface,
making the soybeans more digestible, as well as providing a healthy range of B-vitamins.
Found in the refrigerator or freezer section of a natural foods store, tempeh is great in
everything from sandwiches, to salads to stews to casseroles.

Toasted Sesame Oil
An oil extracted from toasted sesame seeds, imparting a wonderful, nutty flavor to sautes,
stir-fries and sauces.

Tofu (Soybean Curd)
Fast becoming a popular low-fat food in our fat-crazed world, tofu is a wonderful source of
protein, and is both inexpensive and versatile. Rich in calcium and cholesterol-free, tofu is
made by extracting curd from coagulated soymilk and then pressed into bricks. For use in
everything from soups and stews to salads, casseroles and quiches or as the creamy base
to sauces and dressings.

U

Udon
Flat whole wheat noodles, much like fettucine. Udon come in many blends of flours, from all
whole wheat to brown rice to unbleached white flour.

Umeboshi Plum Paste
A puree made from umeboshi plums to create a concentrated condiment. Use this one
sparingly, as it is quite salty, but it is a great ingredient in salad dressings and sauces.  

Umeboshi Plum Vinegar
A salty liquid left over from pickling umeboshi plums. Used as a vinegar, it is a great
ingredient in salad dressings and pickle-making.

Umeboshi Plums
Japanese pickled plums (actually, green apricots) with a fruity, salty taste. Pickled in a salt
brine and shiso leaves for at least one year (the longer, the better), ume plums are traditionally
served as a condiment with various dishes, including grains. Ume plums are reputed to aid in
the cure of a wide array of ailments--from stomach aches to migraines. These little red plums
(made red from the shiso, which add vitamin C and iron), ume make good preservatives. The
best quality plums are the most expensive ones, but they are used in small amounts, so one
jar will last a long time.  

V

Vanilla (Pure Vanilla Extract)
A smoky, smooth flavoring made by extracting the essence from vanilla beans and preserving
it in alcohol and water, although nowadays, you can obtain vanilla preserved without alcohol.
Pure vanilla extract is a bit expensive, but a small bit goes a long way, so splurge and get the
best. By the way, inexpensive, artificial vanilla, is made from vanillin, a by-product of paper-
making--appetizing, no?

Vegetable Stock
A flavorful broth made by simmering any variety of finely cut vegetables until they release
their flavor and nutrients into the water. A great base for soups and sauces, a good stock is
usually made from a combination of vegetables and small quantities of herbs to create a full-
bodied broth.

Vinegar
A fermented condiment familiar to most people. There is an entire world of vinegars to explore-
-and a variety of uses for them, way beyond salad dressings. While lots of vinegars exist, they
can be very acidic, so I keep my use to brown rice vinegar, sweet brown rice vinegar (both
made from fermented brown rice and sweet brown rice), umeboshi vinegar, balsamic vinegar,
and, occasionally, a fruity vinegar, like raspberry or champagne vinegar.

W

Wakame (Alaria)
A very delicate member of the kelp family, wakame is most traditionally used in miso soups
and tender salads. It requires only a brief soaking and short cooking time and has a very
gentle flavor, so it is a great way to add sea vegetables to your diet.

Wasabi
A very potent root, compared to horseradish in taste. Quite hot, wasabi adds quite a kick as a
condiment or as an ingredient, so use it sparingly until you become familiar with its potency.

Wheat
Called the "staff of life," wheat has been the mainstay of foods in temperate climates since the
dawn of time. As long ago as 4000 BC, Egyptians were cultivating yeast and baking exotic
breads for their royalty. From there, wheat spread throughout the Roman Empire and
eventually, the rest of the world.
There are may strains of wheat, classified as "hardness" or "softness." Hard, winter wheat is
high in gluten and is best for breads, while softer wheats work best in cakes and pastries.
Hard durum wheat and its by-product, semolina are the principal ingredients in most pasta and
macaroni. White flour, bleached and unbleached, has been stripped of most of its nutritional
value and makes the soft, puffy pastry and bread commercially produced today.
Cous cous is made from refined cracked wheat; bulgur is a strain of wheat that has had the
outer bran removed and is then boiled and cracked.
Whole wheat berries are pretty difficult to digest in their whole form, but can be cooked with
other whole grains to create delicious dishes.

Whole Wheat Flour
A flour ground from whole wheat berries that is high in gluten, making it great for bread-baking.
Good, stoneground flour retains much of its germ and bran, making it a healthier choice for
baking, as this flour retains much more of its nutrients than its unbleached white counterpart.

Whole Wheat Pastry Flour
A flour ground from a softer strain of whole wheat berries that are low in gluten. It is more
finely milled than regular whole wheat flour, making it an excellent choice for pastry, cookie,
cake and muffin baking.  
 
Z

Zest
Also called the peel, the zest is the thin, colored layer of skin on citrus fruit that imparts a
fragrant essence of the fruit into cooking.