glossary of ingredients
Raw nuts that have been soaked in salted water to break down their enzyme inhibitors, making them easier to digest. Here is a quick soaking guide for the nuts and seeds in this book: almonds 8–12 hours; Brazil nuts 3 hours; buckwheat groats 6 hours; cashews 2–3 hours; hazelnuts 7–12 hours; linseeds (flax) 6 hours; macadamias 7–12 hours; sunflower seeds 7 hours; walnuts 4 hours.
After soaking, thoroughly rinse your nuts or seeds, then use straightaway, or dehydrate at 40°C (105°F) until completely dry, seal in snap-lock bags and store in the fridge or freezer to stay fresh.
Choose ‘raw’ apple cider vinegar that still has the ‘mother’ culture in it. These are the cobweb-like strands of proteins, enzymes and good bacteria that give the vinegar a cloudy appearance.
A type of seaweed from the kelp family, commonly used in Japanese cuisine. Seaweed is a super-nutritious plant food, packed with micronutrients such as calcium, iron, zinc, manganese, vitamins A and K, and iodine.
Also called kala namak, kala noon or sulemani namak, this grey-coloured volcanic salt naturally contains sulphur, giving it a pungent ‘eggy’ smell and flavour.
see raw cacao powder
A potent antioxidant food, carob powder is ground from the dried, sweet edible pulp of the pods from the carob tree. It is rich in fibre, vitamin E, potassium and magnesium.
A powerful antiviral and anti-inflammatory herb from Peru.
These tiny seeds are a powerhouse of essential nutrients. They contain 20% complete protein (including all nine essential amino acids), five times more calcium than dairy milk, three times more iron than spinach, seven times more vitamin C than oranges, and significant levels of omega-3 oils, potassium, antioxidants and fibre.
see Himalayan pink salt
see raw cacao powder
Low in fructose, and made from the sweet sap of the coconut blossom, this raw low-GI nectar is rich in minerals and contains 17 amino acids (protein building blocks).
Also made from the sweet sap of the coconut blossom; the liquid is crystallised by being evaporated at low temperatures, keeping it a raw product.
Dulse is a seaweed rich in vitamins A, B1, B2, B3, B6, B12, C and E, and minerals including potassium, calcium, magnesium, phosphorus, chromium, iodine and zinc. Adding dulse flakes to dishes gives them a ‘fishy’ taste.
As water makes up 55–75% of our bodies, it’s important we drink the best water possible. Natural spring water is best. Tap water is naturally acidic, but you can buy filters that alkalinise your water.
A powerful internal detox supplement, used widely as a cosmetic product. For the recipes in this book, make sure you use food-grade French green clay, easily sourced online. Green clays remove toxins from the body, build immunity, and contain a range of minerals and phytonutrients.
These dried red berries are rich in nutrients, containing the highest protein level of any fruit, 15 times as much iron as spinach, and more protective carotenoids than any other food.
Use any blend of superfood powder that contains high-quality greens such as spirulina, chlorella, alfalfa, wheatgrass and barley.
Sold in health food stores, hemp seeds are a complete plant protein, the only known plant source of the ‘sunshine vitamin’ (D3), the richest source of plant omega 3 and 6 fatty acids, and high in other nutrients such as iron, calcium and zinc. Although not considered psycho-active in any form, and legal to eat in nearly every country in the world, please check the laws in your country before using, and omit from recipes if necessary.
Regular salt, often called table salt, is highly refined and contains additives such as anti-caking agents. Himalayan pink salt and Celtic sea salt are free of impurities and contain traces of potassium, iron, magnesium and calcium.
An anti-inflammatory, antiviral, antimicrobial and antioxidant herb that builds and supports immunity.
Clear noodles made from the seaweed, kelp. They are nutrient dense, gluten free and raw. Soak them in filtered alkaline water for 30 minutes to soften, then rinse and drain thoroughly.
A Peruvian fruit with a creamy citrus flavour, lucuma is a rich source of beta-carotene, vitamin B3 and iron. It also contains significant amounts of unrefined carbohydrates, fibre, and other vitamins and minerals. The powdered form can be used as a natural low-GI sweetener.
Part of the radish family, maca is a Peruvian root vegetable rich in vitamins, minerals, enzymes, nearly 60 phytochemicals, and all the essential amino acids. It is considered an adaptogen, meaning it supports hormonal functioning and helps the body cope with stress.
These plump, fleshy dates are often called the ‘king of dates’. We use them a lot in raw recipes for their natural sweetness, and as a binding ingredient due to their stickiness. Packed with fibre, vitamins and minerals, they contain 50% more potassium per gram than bananas.
Usually sold as a powder, ground from the ripe seed pods of the mesquite tree. It is high in protein (16%), rich in calcium, magnesium, potassium, iron, zinc, lysine and fibre, yet low in carbohydrates and fat.
A paste made from fermented and aged soya beans. Opt for unpasteurised miso, which has probiotic benefits.
An inactive form of yeast, used widely by vegans for its cheesy flavour. You don’t have to be vegan to enjoy its taste or nutritional benefits, which include B vitamins, folic acid, selenium, zinc and protein.
Cold-pressed from the leaves and flowers of the herb oregano, this oil has potent immune-boosting properties and is sold in organic food stores. Just ensure it is food grade, as not all essential oil mixtures are safe to ingest.
An Amazonian herb with potent antifungal, antimicrobial and immune-boosting properties.
A rich source of beneficial bacteria, probiotics help build immunity and support digestive health, aiding with the digestion and assimilation of food. Look for vegan brands.
A soluble dietary fibre, from the Plantago ovata plant. Psyllium husk acts as a natural thickener and binder, soaking up water in the gut and aiding bowel movements.
This is made from cacao beans, and is not heat treated above 40°C (105°F). Cocoa powder, sold in most supermarkets, is made from the same cacao bean, but is heat treated. In its raw state, cacao is very antioxidant and nutrient rich, with the highest magnesium content of any food. It is also rich in omega-6 fatty acids, iron, chromium, zinc, copper and vitamin C, as well as mood-boosting compounds such as serotonin, tryptophan, PEA (released in the brain when we fall in love!) and anandamide (the bliss chemical). However, once you heat cacao, the nutritional content deteriorates significantly, so always use raw cacao powder when making chocolate. You’ll find it in most health food stores.
An important adaptogenic and rejuvenative herb in Ayurvedic medicine. It is a potent antioxidant, detoxifier, antibiotic and anti-inflammatory, and supports the nervous system, mental function, strength, endurance and libido.
An oily substance found in soya beans. It is an emulsifier, meaning it binds liquids to fats, helping to achieve the creamy textures found in our raw cakes.
Claimed to be the most nutrient-rich whole food on the planet, with over 100 nutrients, this aquatic blue-green algae contains about 60% protein and is rich in iron and antioxidants. It is commonly sold in powdered form.
Made from sprouted, fermented brown rice, this plant-based source of protein is easier to digest than animal protein.
A natural sweetener, made from the stevia plant, which is part of the sunflower family. It is 200 times sweeter than sugar and contains no calories.
A paste made from ground sesame seeds. A rich source of calcium, potassium, iron, phosphorus and magnesium, tahini also contains high levels of B vitamins, vitamin E and protein.
A gluten-free, naturally fermented Japanese soy sauce.
Sea salt that has been combined with pieces of black or white truffle, an underground fungus prized for its earthy flavour. Truffle salt adds depth and body to all kinds of dishes.
This is made from dried, ground vanilla beans and adds wonderful flavour to desserts. We prefer this to vanilla essence or extract, as it is a wholefood and raw.
A dried edible brown seaweed or kelp, commonly used in Japanese, Korean and Chinese cuisine. It is extremely nutritious and low in calories.