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.