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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.