Foods Glossary Dictionary

AGAR-agar   " Can be used in place of animal gelatin or pectin"

A sea weed (alga) tasteless, not habit forming. It is a non-irritating colloid which absorbs moisture rapidly and retains it. This rapid absorption of moisture throughout the intestinal tract supplies bulk and lubrication and increases peristaltic action. A relief from constipation. Does not cause griping. Agar-agar is used as a gelling agent in salads, soups and desserts in place of animal gelatin or pectin. It gells readily at room temperature and a little goes a long way. May be used in low carbohydrate, low protein and other special diets. BASIC PROPORTIONS: 3 1/2 cups liquid and 2 Tbs. flakes or 3 1/2 cups liquid and 1 Tbs. granulated. For softer jell: 2 cups liquid and 1 Tbs. flakes. Proportions may vary   somewhat with the additions of fruit.

ARROWROOT FLOUR   " Can be used in place of cornstarch"

A pure nutritious starch also known as arrowroot starch or powder. Arrowroot powder is made from beaten pulp of tuberous rootstocks of a tropical American plant. It is not a refined product   but simply a smooth textured dried and powdered root, yielding an easily digested starch with a calcium ash, and some trace minerals. Suitable in infant and convalescent diets and can be used in place of cornstarch to thicken fruits, soups and gravy. Basic proportions: 1 cup water and 1 1/2 Tbs. arrowroot. Bring to boil to thicken.

BARLEY MALT SYRUP OR BROWN RICE SYRUP

Both are thick rich syrups that can be used interchangeably with honey. Barley malt syrup = barley syrup = malt syrup = dark malt syrup = malted cereal syrup = extract of malted barley   Notes:  This tastes a bit like molasses, and it's not as sweet as sugar or honey.  It's mostly used to make beer, but it's also used to make breads or other baked goods.    Substitutes:  molasses (1 cup barley malt syrup = 2/3 cup molasses) OR rice bran syrup (1 cup barley malt syrup = 4/3 rice bran syrup) OR maple syrup. Brown rice syrup = rice syrup = rice bran syrup = rice malt  = rice syrup    Notes:      Health buffs like this because it contains complex sugars, which are absorbed more slowly into the bloodstream.  It's about half as sweet as ordinary table sugar. Some rice syrups include barley malt, and may pose a problem for people with gluten allergies.  Substitutes:   maple syrup (substitute 3/4 cup plus 2 tablespoons liquid for each cup of brown rice syrup) OR molasses (substitute 1/2 cup for each cup of brown rice syrup) OR barley malt syrup (substitute 3/4 cup for each cup of brown rice syrup) OR honey (substitute 3/4 C honey plus 2 tablespoons liquid for every cup of brown rice syrup

BRAGG" S LIQUID AMINOS

An unfermented soy sauce substitute made from soybeans and distilled water. It is a liquid protein concentrate, derived from soybeans, that contains the following Essential and Non-essential Amino Acids in naturally occurring amounts: Alanine, Arginine, Aspartic Acid, Glutamic Acid, Glycine, Histidine, Isoleucine, Lysine, Leucine, Methionine, Phenylalanine, Proline, Serine, Threonine, Tryosine, Valine. Great on Salads & Dressings, Soups, Veggies, Rice & Beans, Tofu, Wok & Stir-fries, Tempeh, Casseroles, Potatoes, Jerky, Popcorn, Gravies & Sauces, Macrobiotics.

CAROB   " Can be used in place of chocolate"

Commonly called " St. John's Bread," Honey Locust. Finely ground pods from budded trees are made into carob flour. Carob powder is a rich source of the following important nutrients: Thiamine-B1, Riboflavin-B2, Niacin, Vitamin A, and Calcium. Carob also contains Potassium, Phosphorous, Magnesium, Silicon and Iron. Rich in natural sugars, low in starch, low in fat (2% fat as commonly compared with 52% fat in chocolate). Carob powder contains Pectin, good for regulating digestion. Delicious in brownies, hot drinks, cakes and " confections without objections."   3 Tbs. carob and 2 Tbs. water equal 1 square of chocolate. Good for babies too---supplying extra calcium and phosphorous for teeth and bones. resembles cocoa in appearance and flavor. For those who wish to restrict their intake of sugar, caffeine, and saturated fats, carob is the healthy alternative to chocolate. Because of its natural sweetness, you will need to cut the sweetener in recipe in half when replacing cocoa powder.

CAROB CHIPS

Use in place of chocolate chips in any recipe. Be sure you are choosing one that is free of dairy and sweetened naturally with malted barley.

COCONUT   " Coconut milk can be used as a liquid in recipes"

The edible fruit of the coconut palm. A most important product of the tropics. The milk is a sweet and nutritious beverage and can be used as a liquid in recipes. The dried meat is delicious and when pressed yields an edible oil also used in soaps, shampoos, lip balm, etc. Cold pressed coconut oil, although a saturated fat, has a lower melting point than vegetable shortenings and margerines which have undergone a process called " hydrogenation" . Homemade coconut oil can be made by finely grinding the meat and catching the drippings in a bowl. It will partially solidify at room temperatures, but will melt in the palm of your hand. However, if used, should be sparingly. Coconut can be blended with other ingredients in making tasty nut milks, ice cream, and cookies.

CARDAMON or CORIANDER " When combined, they make a great substitute for cinnamon"

Both spices found in any local grocery store or health food store. Cardamom is one of the most valued spices in the world and placed second only to black pepper. Cardamom has a pleasant aroma with a characteristic, light pungent taste. It gives a warm feeling in the mouth. The seeds of cardamom produce the warm sensation.  Cardamom is an ingredient in Christmas cookies, Danish and Swedish cookies, coffee cakes, pastries, and candies. It adds a delightful essence to applesauce, sliced oranges, grape jelly, and fruit salads.  Coriander has a mild, distinctive taste similar to a blend of lemon and sage. Ground Coriander seed is traditional in desserts and sweet pastries as well as in curries' dishes with South American, Indian, Mediterranean, and African origins. Add it to stews and marinades for a Mediterranean flavor.  There is a citrus undertone similar to orange peel. In the Old Testament " manna" is described as " white like Coriander Seed." (Exodus 16:31) The Romans spread it throughout Europe and it was one of the first spices to arrive in America. When combined, they make a great substitute for cinnamon. (Cinnamon can be an irritating spice).

ENER-G EGG REPLACER   " Great substitute for both egg yolk and egg whites"

A non-dairy powdered leavening and binding agent used as a substitute for eggs in baked goods.  This egg substitute works well for all your baking needs and replaces both egg whites and egg yolks. It is made from tapioca flour, potato starch and leavening.

GRAINS   " Best if freshly ground"

Cereal grains - an important staple food. Each grain kernel is actually a single -seeded fruit of various cereal grasses, including Wheat, Barley, Buckwheat, Millet, Oats, Rice, Rye, Corn, Brown Rice, etc. A single kernel can be separated into 3 parts, mainly the germ or heart of  grain,  which  sprouts  when  the  seed  is  planted the bran layers or covering of the grain and the endosperm or largest part of the grain. Grains contain approximately 25-30 vitamins and minerals and are primary sources of B1, B2, B6, and Protein, also containing other nutrients such as : Calcium, Iron, Phosphorous, Magnesium, etc. Freshly ground flour made from wheat and other whole grains may be used in making wholesome breads, thus preserving many naturally occurring nutrients which are lost in the milling process. Grains and bread, often referred to as " the Staff of Life" are a principle part of man's dietary.

• Amarantha:   Mild and nutty flavor to slightly peppery can have a sticky texture. Use it in whole grain hot cereals, casseroles, side dishes, flour crackers, pancakes, muffins, quick breads, other baked goods. Gluten free. Common in Central and South America (was a staple of the Aztecs). The plant produces thousands of tiny seeds, which are used whole or ground into flour. Key nutrients per 1/4 cup uncooked: 7g protein, 7g fiber. One of the only grains that contains the essential amino acid lysine.

• Barley:   Chewy texture with a mild earthy, nutty flavor. Use in whole grain soups, casseroles and stews. Comes in two forms: pearl, which is refined, and hulled, which has only the outermost hull removed so it's more nutritious. Contains gluten. Key nutrients per 1/4 cup uncooked:   6g protein, 8g fiber, 15mg calcium, 208mg potassium.

• Kamut (Kah-MOOT):   Rich, nutty, buttery flavor with a chewy texture. Use it in whole grain cereal, flour pasta, and crackers. Comes in two forms:   got its start in ancient Egypt has been used in Europe for centuries. Flour contains minimal gluten the whole grain contains slightly more. Key nutrients per 1/4 cup uncooked:   3g protein, 3g fiber.

• Millet:   Mild and slightly sweet flavor. Use it in whole grain hot cereal, baked goods, and flour baked goods. A staple in almost 1/3 of the world. A handful of these round, bright yellow seeds adds color and crunch to muffins and breads. Gluten-free. Key nutrients per 1/4 cup uncooked:   5g protein, 4g fiber, 2mg niacin (a B vitamin sounds small but you only need about 14-16mg daily).

• Quinoa (KEEN-wah):   Delicate nutty flavor chewy texture. Use it in whole grain pilaf, casseroles, salads, side dishes, hot cereal unwashed bulk quinoa should be rinsed well before using (packaged is likely pre-washed). Cultivated in Central and South America but used all over the world today because it's so tasty and , for a grain, rich in protein. Gluten-free. Key nutrients per 1/4 cup uncooked:   5g protein, 2.5g fiber, 25mg calcium, 4mg iron, 314mg potassium.

• Brown Rice:   Depending on variety, texture varies from sticky to dry, and flavor from mild to aromatic and popcorn-like flavors. Use in whole grain side dishes, pilaf, casseroles, salads, and puddings. Try brown arborio, long-grained, basmati and jasmine varieties. Gluten-free. Key nutrients per 1/4 cup uncooked:   3.5g protein, 1.5g fiber, 2mg niacin.

• Dark Rye:   Strong, distinctive flavor. Use it in flour breads, baked goods. Contains low levels of gluten makes dense breads. Key nutrients per 1/4 cup uncooked:   4g protein, 7 g fiber, 233mg potassium, 2mg niacin.

• Spelt:   Mellow, nutty flavor. Use it in whole grain hot cereals, flour muffins, pancakes, other non-yeast baked goods. Used for generations in Europe for baking. Contains gluten but some wheat-sensitive people can tolerate spelt. Key nutrients per 1/4 cup uncooked:   4g protein, 4g fiber.

• Teff:   Sweet and malty flavor.  Use  it  in  whole  grain  cereals,  flour  non-yeast  quick  and  flat  breads,  muffins,  and  pancakes.  A  tiny white, brown or red grain used to make traditional Ethiopian flat bread called injera. Gluten free. Key nutrients per 1/4 cup uncooked:   Flour 4g protein, 4g fiber. Grain 6g protein 6g fiber.

• Wheat Berries:   Chewy with slightly sweet, nutty flavor. Use it in whole grain hot cereals, pilafs, flour baked goods, and breads. Whole wheat grains with only the outer hull removed. Contains gluten. Key nutrients per 1/4 cup uncooked:   7g protein, 5g fiber.

• WHEAT GERM:   Untreated raw embryo of select wheat. The heart (life) of the kernel, wheat germ is a rich source of Protein and Vit. E. Also a good source of the B-vitamins, especially Thiamine-B1, Phosphorous, Iron and Magnesium. Vit. E in raw wheat germ oil, is necessary for a healthy heart. The widespread practice of milling wheat into refined white flour has resulted in a loss of Vit. E.   Doctor Wilfred Shute observes that a deficiency of Vit. E is linked to the staggering rise in cardiovascular disease. Wheat germ can be used in bread, on cereal and fruit. When lightly toasted has a nutty flavor. Keep refrigerated.

GUM KARAYA

A gum from the bark of various trees which is used in foods and various cosmetics. Gum Karaya can be used in small amounts in ice creams for a smoother texture. Obtainable at Herb supply houses. In making ice cream use approximately 1/4 tsp. to every 2 qts. ice cream. Do a little experimenting to obtain desired results. (slippery elm powder can also be used to make smooth ice cream).

HONEY   " Can be used in place of white sugar in baking or cooking"

It is mentioned in the bible over 50 times, and it is the only natural sweet available that is not produced by man. Used in moderation, it is well tolerated by both adults and children. It is a naturally pre-digested food product that is produced by honey bees from the nectar and pollen of flowers, differing widely in flavor, color, and trace elements. Honey, a unique food with a long history, is the oldest sweet known to mankind.   Natural raw honey has been used throughout the centuries for its' therapeutic and medicinal values, since bacteria will not grow in raw honey, and has been found to possess antiseptic, wound healing qualities.

Honey is a carbohydrate made up of two invert or simple sugars --- levulose (fructose or fruit sugar) and dextrose (glucose or grape sugar) readily absorbed and easy digested. Natural unfiltered honey (unclarified)  (Note: clarifying is a process which removes the slight the slight cloudiness that may be present, resulting in crystal-clear, brilliant honey, but less nourishing than unclarified honey)  contains small amounts of minerals, traces of protein and B vitamins as well as vitamin K, which is know to inhibit tooth decay by halting the formation of acid bacteria  in the mouth. Cane sugar, on the other-hand, loses Vitamin K in the process of refining.

Refined sugar which is 99.95% sucrose, is know as being an " empty calorie" type non-food. It is white because the vitamins and minerals needed by body to metabolize the sugar have been processed out. Brown sugar is white sugar to which a small amount of molasses has been added for coloring. Studies and experiments by Dr, John Yudkin, renowned physician-author of Sweet and Dangerous, and other researchers reveal potential risk to the health of the heart as well as other health hazards from refined sugar consumption such as: obesity, arthritis, diabetes, tooth decay, etc..

It requires 556 bees to gather a full pound of honey. The bees have to fly 35, 584 miles to gather this pound, or more than once around the world. Honey in the honeycomb, as is naturally provided, nothing added - nothing taken away, is the best way to eat it. Read Proverbs 16:24, 24:13, 25:16, and 25:27. A nectar from heaven.

LECITHIN   " Acts like a preservative"

A food extracted from the soybean containing phosphorus, choline and inositol. Lecithin is an important constituent of all the organs of the human body, and especially the brain, liver, kidneys, and nervous tissue. Lecithin helps to emulsify cholesterol in the body, and may prevent accumulation of fat in the liver, as well as aid in the absorption and utilization of fats. Lecithin plays an important part in maintaining a healthy nervous system. Lecithin is available in both liquid and granule form. When used in bread and other baked goods --- results in better texture and grain, and more tender crust. Acts as a preservative.

LEGUMES     (Pulse, beans)

The seed of a pod bearing plant, such as peas, beans and lentils. A rich source of protein, B vitamins, iron, calcium and phosphorous. When legumes are combined with grains and seeds, the limiting amino acids will balance or complement each other, resulting in a complete protein equal or exceeding that of meat, eggs, cheese or milk. Sprouting legumes increases the Vitamin C content and often assists those who may have difficulty in digesting beans.

• SOYBEANS (can be used in place of milk): Widely grown in China, Japan, and the U.S. A legume which yields oil, flour, and meal. The soybean (both plant and bean) is cultivated for its many uses and known as the " wonder" crop. Soybeans are the " meat" of the orient, and serves as the major source of protein in the vegetarian diet. There are more than 2,500 kinds of soybeans, with more than a hundred varieties being cultivated in the U.S. The soybean is rich in food values. Soybeans (weight for weight) contain approximately twice as much protein as navy or lima beans, twice as much protein as meat and fish, four times as much protein as eggs, twelve times as much protein as milk. Soybeans contain an average of 18% fat, more than one-half being the essential fatty acid, linoleic acid. This " wonder" bean is also the riches source of lecithin, surpassing that which is found in eggs (yolk). Some authorities list by analysis the presence of Vitamin B12 in soybeans. Soybeans are both economical and very useful. Can be made into milk, curd (tofu), meatless dishes, added to soups, made into flour to enhance the food value of bread (1 part to 7 parts wheat), baked, boiled, or sprouted (increased Vit. C., and cooking time shortened). The milk from soybeans can be used in recipes in place of dairy milk with good results.

MALT

Germinated grain, usually barley, softened by steeping in water. Its' carbohydrate content (dextrin, maltose) a diastase (an enzyme or ferment in plant cells, such as in sprouting grains and malt, and in the digestive juice which converts starch into sugar) and its protein content, is responsible for its use as a nutrient. Promotes bowel regularity. Malt can be used in milk drinks or sprinkled on fruit. An excellent addition to bread recipes, malt not only promotes yeast activity, but also gives better body and texture, while enhancing flavor of other ingredients.

MALTED NUTS

There is a product on the market made from Peanuts and Cashew Nuts with added dry malt. A good source of protein, and calories. Delicious on fruit and cereal, also in milk and homemade ice cream.

MANGO

A favorite fruit of the orient and the finest fruit of the tropics. Mangos are grown in the U. S. on a small scale. The Haden mango is similar to a peach. Time required to ripen depends on temperature and the stage of maturity when picked. The mango is riper near the seed than on the outside. Peel mango starting on the top or stem end. Peel downward. When slicing, use a slight sawing motion following contour of flat seed. Remove each side first, or the more flat portions, then trim the edges from the seed. Mango enthusiasts nibble the last bits that cling to the seed.

Principal uses: 1. Served cold as fruit dessert --- sliced or diced. 2. used in fruit salads with peaches or pineapple or in gelatin, or ice cream. Delicious served any number of different ways. Excellent source of Vitamin A.

MOLASSES

A thick dark colored sticky syrup which is drained in the process of refining raw sugar. Ranging from light to dark brown (depending on refining) with a sweet distinctive flavor. Blackstrap molasses, a bit stronger in flavor is the residue left from further extracting sugar from the cane or beet. Molasses is a rich source of iron, calcium, potassium, magnesium and phosphorous, and other minerals and vitamins in lesser amounts. Blackstrap molasses is richer in all nutrient, including the B vitamins, and is a good source of natural sugar.

NUTS and SEEDS

Nuts and seeds are compact sources of nutritive values. Some of the oldest and best of nature's products, botanically one-seeded fruits, but differing widely in appearance and composition from foods commonly called fruits, placing them in a class by themselves. Nuts and seeds are packed sources of protein, Fat, and Carbohydrates. Most of them are good sources of B vitamins, and minerals such as calcium, Phosphorus, Magnesium, Iron, potassium, Copper and Zinc. Many nuts are also well supplied with Vitamin E, Folic acid and fibre, and when thoroughly chewed, used in moderation, and combined with grains, are a main source of protein for vegetarians, and part of a well-balanced diet.

• Almonds:   Are rightly called the " King of the Nuts" .  Twenty percent of the almond is protein, its fats are poly- unsaturated, and it contains high amounts of linoleic acid, an essential oil. Almonds are also high in Vitamin E and calcium. It has been called 'the best, all round nut.' Fruit of the almond tree, highly nutritive and rich in nitrogenous components. They contain 84 grams of good quality protein  (Approx.  20%) per pound. A good source of B vitamins, Riboflavin, Magnesium, and Iron. Almonds contain all the essential amino acids, as well as Calcium, Phosphorus, Potassium, Niacin, and other vitamins and minerals. Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.  In addition to their cholesterol-lowering effects, almonds' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats.  In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 98 mg of  magnesium (that's 24.4% of the daily value for this important mineral), plus 258 mg of  potassium.  The flavonoids found in almond skins team up with the vitamin E found in their meat to more than double the antioxidant punch either delivers when administered separately.  Twenty potent antioxidant flavonoids were identified in almond skins in this study, some of which are well known as major contributors to the health benefits derived from other foods, such as the catechins found in green tea, and naringenin, which is found in grapefruit.   Used moderately and in combination with grains and fruit will supply and adequate protein with no toxic effects.  Eat approximately 2 ounces or .25 cup of almonds daily. The milk of almonds can be made into tasty and nourishing beverages. Easy to digest when chewed well or ground fine. Best eaten raw in their natural state.

• Cashew Nut:   " Cashew nut milk can be used in place of whole milk" : A kidney shaped fruit of a tropical American tree of the sumac family. Actually the seed (appendage) of the fleshy pear-shaped cashew apple.   Moderately high in protein, fat. Source of Magnesium, Copper, Zinc and Biotin.  Not only do cashews have a lower fat content than most other nuts, approximately 75% of their fat is unsaturated fatty acids, plus about 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health, even in individuals with diabetes. Having a mild flavor, this nut can be incorporated into many dishes. Cashew nut milk may be used to replace whole dairy milk in the same proportion for almost all recipes. A Few Quick Serving Ideas: Combining cashews with other nuts and dried fruits makes a healthy snack. Right before taking off the heat, add cashews to healthy sautéed vegetables. Healthy sauté cashews with basil and green beans for a delightful Thai inspired dish. Cashews with a little bit of maple syrup make a great topping for hot cereals. Add cashew butter to breakfast soy or rice milk shakes to up their protein content (a quarter-cup of cashews provides 10.5% of the daily value for protein) and give them a creamy nutty taste. In a saucepan over low-medium heat, mix cashew butter with some tamari, cayenne pepper, garlic, ginger and water to make a wonderful sauce for vegetables, tofu or rice. To roast cashews at home, do so gently--in a 160-170 degree F oven for 15-20 minutes--to preserve the healthy oils. A versatile nut for the vegetarian cook. Cashews can be used in making delicious cream soups, milk, nut butters, ice cream, as a binder in vegetarian entree, or just eaten as they are. Because the cashew nut is soft, it can be blended to a smooth white liquid with no residue.

• Flaxseed: Untreated flax - high in unsaturated fatty acids (Vitamin F). Contains Phosphorous, Iron, Niacin, and Protein. Good sprinkled on hot cereal or fruits (imparting a nutty flavor) or used in bread. Helps improve natural gloss of hair. Flaxseed meal and flour provides a very good source of fiber that can lower cholesterol levels in people with atherosclerosis and diabetic heart disease, reduce the exposure of colon cells to cancer-causing chemicals, relieve the constipation or diarrhea of irritable bowel syndrome sufferers, and help stabilize blood sugar levels in diabetic patients.  Flax as a plant or " linen" derived from it, was an important economic crop in all of Asia, mentioned over 75 times throughout Biblical history in contrast to the mention of " cotton" only once. Medicinally, flax has been used as a poultice for swelling and as a mild effective laxative.  While whole flaxseeds feature a soft crunch, the nutrients in ground seeds are more easily absorbed. Keep refrigerated after grinding. Flaxseed oil is rich in alpha linolenic acid, an omega-3 fat that is a precursor to the form of omega-3 found in fish oils called eicosapentaenoic acid or EPA. A Few Quick Serving Ideas: Sprinkle ground flaxseeds onto your hot or cold cereal. Add flaxseeds to your homemade muffin, cookie or bread recipe. To pump up the nutritional volume of your breakfast shake, add ground flax seeds. To give cooked vegetables a nuttier flavor, sprinkle some ground flaxseeds on top of them. Add a tablespoon of flaxseed oil to smoothies.

• Peanut: The most widely known and grown. Contrary to what their name implies, peanuts are not true nuts but a member of a family of legumes related to peas, lentils, chickpeas and other beans.  An inexpensive yet highly nutritious legumes (commonly called nut) of the pea family. High in fat and protein also a good source of B vitamins, especially Niacin. Not only do peanuts contain oleic acid, the healthful fat found in olive oil, but new research shows these tasty legumes are also as rich in antioxidants as many fruits.   Peanuts supply quantities of oil and nut butter. Peanuts can blend into milk for cooking purposes. Eat moderately

• SESAME SEED: Originally a staple food of the Middle East. A nutritious small flat seed, also yielding an oil which is used as food, in natural cosmetics and in making soap. Sesame seeds are excellent source of Calcium, Phosphorus, and Protein. High in Iron, Vit. F (unsaturated fatty acids), and containing a good percentage of all the essential amino acids, especially methiome, often deficient in vegetable proteins, (important in maintaining healthy liver function). Lab tests have shown food values to be higher in sesame seeds which have been mechanically hulled versus chemically hulled. Sesame seeds are versatile and inexpensive, and can be used as a topping for fruit or cereal, granola, salad dressings and desserts, and in making tasty and nourishing milks especially when combined with soy. When toasted, unhulled sesame seeds can be ground and sprinkled on rice or stir-fry vegetables.

• SUNFLOWER SEEDS: One of the richest foods in nutritional value, sunflower  seeds are  a  good    source or protein, vitamin and minerals. The protein content of sunflower seeds is approximately 30-35%, being equal to that of meat, with no putrifying bacteria, and containing 45-50% oil which is highly unsaturated. Sunflower meal (de-fatted) is highly digestible, with protein content up to 50%. Sunflower seeds excel in phosphorous and iron, containing good amounts of Calcium, Potassium, Magnesium, Niacin, Vit. A, and the B vitamins especially Thiamine-B1. Lesser amounts of the following minerals are also included, making sunflower seeds a good survival food: Copper, Zinc, Silicon, Fluorine. The excellent teeth of the Russian peasants may be due to the fact they eat so many sunflower seeds which provide magnesium and fluorine, so necessary for healthy teeth. Delicious addition to cereal, fruit, in granola, cookie, breads, meatless entree, or just eaten out of the hand. Can be crushed, ground fine, or made into seed butter. Try sprouting them!

• Walnuts: When it comes to their health benefits, walnuts definitely are not a hard nut to crack. This delicious nut is an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture. Walnuts' concentration of omega-3s (a quarter-cup provides 90.8% of the daily value for these essential fats) has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties. Adding walnuts to your diet can be an important step in improving your cardiovascular health. Walnuts are an important source of monounsaturated fats-- approximately 15% of the fat found in walnuts is healthful monounsaturated fat. A host of studies have shown that increasing the dietary intake of monounsaturated-dense walnuts has favorable effects on high cholesterol levels and other cardiovascular risk factors. In addition to their heart-protective monounsaturated fats, walnuts' concentration of omega-3 essential fatty acids is also responsible for the favorable effects walnut consumption produces on cardiovascular risk factors. Omega-3s benefit the cardiovascular system by helping to prevent erratic heart rhythms, making blood less likely to clot inside arteries (which is the proximate cause of most heart attacks), and improving the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol. Omega-3s also reduce inflammation, which is a key component in the processes that turn cholesterol into artery-clogging plaques. Since walnuts contain relatively high levels of l-arginine, an essential amino acid, they may also be of special import when it comes to hypertension. In the body (specifically within those hard-working blood vessels), l-arginine is converted into nitric oxide, a chemical that helps keep the inner walls of blood vessels smooth and allows blood vessels to relax. Since individuals with hypertension have a harder time maintaining normal nitric oxide levels, which may also relate to other significant health issues such as diabetes and heart problems, walnuts can serve as a great addition to their diets. Walnuts are a very good source of manganese and a good source of copper, two minerals that are essential cofactors in a number of enzymes important in antioxidant defenses. A Few Quick Serving Ideas: Mix crushed walnuts into plain yogurt and top with maple syrup. Add walnuts to healthy sautéed vegetables. Walnuts are great in baked goods and breakfast treats. Some of our favorites include zucchini walnut bread, carrot walnut muffins and apple walnut pancakes. Purée walnuts, cooked lentils and your favorite herbs and spices in a food processor. Add enough olive or flax oil so that it achieves a dip-like consistency. Sprinkle walnuts onto salads. Add walnuts to your favorite poultry stuffing recipe. To roast walnuts at home, do so gently--in a 160-170 degree F oven for 15-20 minutes--to preserve the healthy oils.

OILS (Unsaturated Fats) (non-hydrogenated oils)

In vegetable form, unsaturated fatty acids (Vit. F) are abundant in Nuts, Seeds, Peas, Beans, various number of grains and a few fruits such as olives and avocado. Oils such as Safflower, Sunflower, Corn, Soybean, Peanut and Olive are good sources. Pure, extra virgin olive oil is not only a light and delicate addition to many wonderful dishes, it is one of the most health-promoting types of oils available. Studies on olive oil and atherosclerosis reveal that particles of LDL cholesterol (the potentially harmful cholesterol) that contain the monounsaturated fats of olive oil are less likely to become oxidized. Since only oxidized cholesterol sticks to artery walls, eventually forming the plaques that can lead to a heart attack or stroke, preventing the oxidation of cholesterol is a good way to help prevent atherosclerosis. Substituting olive oil, a monounsaturated fat or MUFA, for saturated fat in your diet can translate into a small but significant loss of both body weight and fat mass without changing anything else about your diet or increasing your physical activity, suggests a study published in the September 2003 issue of the British Journal of Nutrition.

Unsaturated fats are the essential part of the diet, providing energy, as carriers for the fat-soluble vitamins, A, D, E, K, aiding in the absorption of Vit. D and Calcium, etc. Diets deficient in unsaturated fatty acids could lead to loss of weight and eczematous conditions of the skin. Unsaturated fatty acids, as furnished by nature, in nuts, legumes, grains, and fruits, are found in a state best suited for digestion. Unsaturated fats are typically liquid at room temperature and are therefore often referred to as oils. Most vegetable oils primarily consist of unsaturated fats. But many of them are rendered dangerous during processing. This is done by " hydrogenating" them. Saturated fatty acids are usually hard at room temperature and primarily from animal sources such as butter, lard, tallow, and cream. Vegetable shortening and margerines have undergone " hydrogenation" a process which converts the liquid oils into a more saturated or solid form of fat, which makes them more difficult to digest. Stay away from them at all costs. Just as oil and water don't mix, you and hydrogenated oil don't either.

• Grape seed oil: (also grape seed oil) is a oil cold-expressed from the seeds of various varieties of Vitis-vinifera grapes, an abundant  by-product  of  vine  making. Grape seed oil is used for: salad dressings, marinades, deep  frying, flavored oils, baking,  massage oil,  sunburn  repair lotion,  hair  products, body hygiene creams, lip balm and hand creams. . Although known to Europeans for centuries, grape seed oil was not produced or used on a large scale until the 20th century, largely due to the fact that grape seeds contain a lower percentage of oil as compared to other oil-producing seeds, nuts, and beans. Grape seed oil is extracted from grape seeds and has a relatively high  smoke  point , approximately 420 °F (216 °C), so it can be safely used to cook at high temperatures. Grape seed oil can be used for stir-fries, sautéing and fondue. In addition to its high smoking point, grape seed oil has other positive attributes in relation to cooking. It has a clean, light taste that has been described as 'nutty'. Because of its 'neutral' taste, grape seed oil is often used as an ingredient in salad dressings or as a base for infusing or flavoring with garlic, rosemary, or other herbs or spices. It is also used as an ingredient in homemade  mayonnaise. The  metabolic  energy density of grape seed oil is comparable to that of other oils, about 120 kcal  per  tablespoon. However, the fact that less oil is needed for cooking may be useful when observing a  low-fat  diet. Grape seed oil is reputed to contain plentiful antioxidants, as well as to lower cholesterol levels. Grape seed oil is a polyunsaturated oil that is rich in linoleic acid (omega-6). It contains the highest amounts of linoleic acid among any oil or food source. Linoleic is an essential fatty acid, which we must consume it in our   diet since our bodies cannot produce it. linoleic acid is also the most potent fatty acid at reducing cholesterol levels in the blood. Grape seed oil provides Vit. E (.8-1.2 g/kg), Vit. C and beta-carotene as well as Vit. D (unconfirmed). Additionally the oil it contains Omega-9 and is rich in phenols. Studies have shown that grape seed-derived oligomeric proanthrocyanidins (OPC) prevents cardiovascular disease and can counteract the negative effects of high  cholesterol  on the  heart  and blood vessels. OPC's are a set of bioflavonoid complexes that perform as  free  radical  scavengers  in the human body. These OPC's can help protect against the effects of internal and environmental stresses (that is, cigarette smoking, pollution, and supporting normal body metabolic processes). The effects are depressing blood fat, emolliating blood vessels, lowering blood pressure, preventing blood vessel scleroses, dropping blood viscidity and preventing thrombus formation (a type of platelet clot).

Vitamin E( 80mg to 120mg / 100g ),  Vitamin  C  and  Beta-Carotene.
There is unconfirmed information that grape seed oil also contains  Vitamin  D.

Grape seed oil also contains 0.8 to 1.5% unsaponifiables rich in  phenols
(tocopherols) and  steroids  (campesterol, beta-sitosterol, stigmasterol).

• Olive Oil: It is composed chiefly of oleic acid (omega-9), a monounsaturated oil that is resistant to damaging effects of heat and light than are polyunsaturated oils ( like corn, soy, and safflower oil).  Pressing tree-ripened olives extracts a flavorful, monounsaturated oil that is prized throughout the world both for cooking (particularly in Mediterranean countries) and for salads. All olive oils are graded in accordance with the degree of acidity they contain. The best are cold-pressed, a chemical-free process that involves only pressure, which produces a natural level of low acidity: Extra virgin olive oil, the cold-pressed result of the first pressing of the olives, is only 1 percent acid. It's considered the finest and fruitiest of the olive oils and is therefore also the most expensive. Extra virgin olive oil can range from a crystalline champagne color to greenish-golden to bright green. In general, the deeper the color, the more intense the olive flavor. After extra virgin, olive oils are classified in order of ascending acidity. Virgin olive oil is also a first-press oil, with a slightly higher level of acidity of between 1 and 3 percent. Fino olive oil is a blend of extra virgin and virgin oils (fino is Italian for " fine" ). Products labeled simply olive oil (once called pure olive oil) contain a combination of refined olive oil and virgin or extra virgin oil. The new light olive oil contains the same amount of beneficial monounsaturated fat as regular olive oil...and it also has exactly the same number of calories. What the term " light" refers to is that--because of an extremely fine filtration process--this olive oil is lighter in both color and fragrance, and has little of the classic olive-oil flavor. It's this rather nondescript flavor that makes " light" olive oil perfect for baking and cooking where regular olive oil's obvious essence might be undesirable. The filtration process for this light-style oil also gives it a higher smoke point than regular olive oil. Light olive oils can therefore be used for high-heat frying, whereas regular olive oil is better suited for low- to medium-heat cooking, as well as for many uncooked foods such as salad dressings and marinades. Extra-virgin olive oil is the most digestible of the edible fats: it helps to assimilate vitamins A, D and K it contains so-called essential acids that cannot be produced by our own bodies it slows down the aging process and it helps bile, liver and intestinal functions. It is also valued for its culinary virtues and organoleptic properties as well: flavor (sapore), bouquet (aroma), and color (colore).  Extra-virgin olive oil with perfect taste is oil of the highest quality it has a minimum organoleptic rating of 6.5 out of 10, low acidity (1% or less), and is untreated.  Olive oil has a minimum organoleptic rating of 5.5, a maximum of 2% acidity and is untreated. Olive oil is very high in the antioxidants vitamin A and vitamin E, which neutralize cancer-causing free radicals in our bodies. It is monounsaturated, therefore it lowers the “bad” LDL cholesterol without reducing the “good” HDL cholesterol. This results in improved circulation, lowered blood pressure and less risk for heart disease. Recent research also indicates that olive oil may be especially effective in preventing both breast cancer and osteoporosis.   ts high concentration of oleic acid not only keeps our arteries supple, it is also partly responsible for olive oil’s popularity--it is a fairly stable oil with a high smoking point. This means it is suitable for all cooking except frying, and it stores for a year to a year and a half in cool, dark storage conditions. Remember to always store olive oil in a cool, dark cabinet, not on the counter, or next to a stove, as both heat and light alter oil’s nutritional value.

PARSLEY

A European aromatic garden herb of the carrot family. Leaves are used to flavor soups, stews, and in its fresh form as a garnish for foods. Rich in   Vitamin A and containing calcium and iron. Remember the more green, the more yellow , the more Vitamin A.

PERSIMMON

The Hachiya persimmon, an oriental variety, is grown mainly in California. A most delicious and exotic tree fruit. Best eaten when fully ripe and as soft as an over-ripe tomato. Unless fully ripened, its content of tannin will " pucker" the taste. Persimmons are generally picked before fully ripe. Place the fruit on a window sill, having light throughout the day, or put in a paper bag together with an apple cut into quarters. Tie the bag closed and leave in a warm place to hasten ripening. Your patience will be rewarding. The best way to preserve the fruit, after fully ripened, is to freeze it whole. It will keep its delicious flavor until thawed. Eat plain, in combination with other fruits, or whip for delicious desserts. Excellent source of vitamin A.

RICE POLISH OR BRAN

Layers of bran are removed during process of polishing brown rice into white rice. Rice polish contains valuable vitamins and minerals which are lost in the refining process. High in B1, Niacin, and Phosphorus. Also contains Iron, Potassium and Calcium in lesser amounts. Use much like wheat germ, in breads, on cereals, in granola, or fruit.

SAFFRON

The orange-colored aromatic dried stigmas of a species of crocus plants. Used to color and flavor foods. One of the world's most expensive herbs --- comes from Spain. Use sparingly, a little goes a long way. Most pharmacy counters and some markets carry saffron. Can be grown in your garden.

SEA KELP OR DULSE (Salt Substitute)

Nutritionally these edible seaweeds and many other varieties are very rich sources of necessary minerals. Highly alkaline. Dried algae may contain up to 35% protein, and as little as 3% fat. Valued by weight watchers, pregnant women, nursing mothers and those who want to grow healthy hair. Often used as a salt substitute, or added to soups, stews, rice, or steamed vegetables.

SEA SALT

Sea water which has been vacuum dried at low temperature differing from regular table salt in that it contains  trace amounts of minerals found in sea water. Rock salt mined from inland salt mines may contain some trace elements. Both salts may be slightly off color as compared with refined table salt. Salt plays an important role in the body, however only a small amount is needed, therefore any salt should be used sparingly.

SEA VEGETABLES

Seaweeds or marine plants vary in color from red to purplish-black. Seaweed is harvested off the coastlines of U.S., Japan, Canada and Norway where some of the finest seaweed farming is established. Varieties include Dulse, Nori, Kelp, Komhu, Wakame, Agar (Kanten), also called Agar-agar of Ceylon moss. Sea vegetables or marine algae, vary in percent of nutrients providing an abundant supply of trace elements and mineral salts including (iodine, iron, calcium, potassium, magnesium, phosphorous).Also containing vitamins A, B, C, and Niacin. Nori and Kelp and Dulse have been found to contain traces of Vit. B12 and D.

    Seaweeds are very tasty and highly versatile. Can be served in soups, salads, with vegetables and rice or ground into powder and used as salt. An important source of nutrients for the vegetarian diet.

SESAME TAHINI

Made from the hulled sesame seeds which have been ground to a fine paste. Approximately 45% protein and 55% oil, and containing similar nutrients (as above). An easy-to-digest food. Rich in calcium and phosphorous --- good for bones and teeth. Can be mixed with peanut butter or honey for a delicious spread. A nutritious addition to nut milk, cream soups, and baby foods.

SPROUTS

SUCANAT

A granulated form of unrefined cane sugar, made from cane juice. Sugar in this form is whole food and therefore retains all the vitamins and minerals found in nature. Sucanat is stirred into dry ingredients when making baked goods, because it does not emulsify with creamed ingredients. It imparts many of the same characteristics as brown sugar (which can be substituted for Sucanat on a one for one basis), and is found in health food stores nationwide.

TOFU

Soybean curd or soy cheese. A staple food in the Orient much like potatoes in America. Tofu is one of the many popular vegetarian sources of high-quality, low cost, cholesterol-free protein. A versatile and delicious food that can be made at home for less than 20 cents per pound, and available at most markets, pre-packed, ready-to-eat. Excellent for dieters --- low in fat, good source of calcium, phosphorous, Iron, B-vitamins, and protein containing all the essential amino acids. Especially nutritious when combined with the complimentary protein in grains. Because of its smooth texture, and digestibility, tofu is an excellent food to supplement baby's diet, providing additional calcium, etc.

Tofu can be prepared in a variety of ways: scrambled (resembling eggs), baked, in soups, salads, meatless entree, on pizza, in cheese cake, dressings, dips, and spreads. Large quantities can be frozen (changes texture), or kept refrigerated for 1-2 weeks.

VANILLA BEAN

The seed pod of a tropical climbing orchid. The pod is used in making vanilla flavoring --- usually extracted by alcohol. The vanilla bean is about 6-10" long and possessing a sweet odor. Most of the flavor is in the seeds of this long bean. The seeds may be scraped out or the bean cut in pieces and used for flavoring. Pure vanilla extract is available and although more expensive, gives a richer flavor to desserts, and baked goods. you can make your own vanilla flavoring at home.

YEAST (can be used in place of cheese)

Dried (inactive) nutritional food yeast has long been recognized as an excellent source of many nutritional elements such as protein (amino acids), vitamins and minerals. Primary grown yeasts,are pure strains of microscopic one-celled plants grown in purified cane and beet molasses under controlled conditions, yielding top quality food yeast. primary yeasts are not obtained as a by-product of the brewery or any other manufacturer.

Nutritional yeast may vary in color, flavor and texture, containing 50% high quality protein (all the essential amino acids), B-complex vitamins including Niacin, also Iron, Phosphorous and trace minerals. Some types contain Vit. B-12, an important factor in the vegetarian diet.

The flaked or powdered form is easily dispersed in liquids, and can be stirred into tomato juice for a quick pick-up,May be used in cooking, or sprinkled on toast, popcorn, or spaghetti in place of cheese. Tasty --- and most nutritious too!

NOTE: This glossary of Natural Foods provides a description and/or composition of the foods and does not imply that any single food will provide the minimum daily requirement of nutrients listed.

Your One-Stop Vegetarian Cyber Food Store  http://www.VegeCyber.com

Hartland Publications - Christian Books For All

With Your Visit,
This Site Has Been Blessed

leg magic

Times Since June 1999

Email Web Master

© Copyright 1999-2011 The Final Call Ministry. All Rights Reserved.
This Site Powered by Delaware.net Server