Whenever you are sincerely pleased, you are nourished. The joy of the spirit indicates its strength. All healthy things are sweet-tempered.
—Ralph Waldo Emerson
Having a well-stocked whole foods kitchen is key to cooking daily fresh meals for you and your family. I walk into my kitchen and it’s like a palette of ingredients to choose from—making cooking at home every day doable. Without a stocked pantry you might be more likely to go out to eat, which generally results in higher food bills and a lowered state of health.
It will be helpful for you to have some of the following items on hand to make the recipes in this book. Using fresh ingredients will enhance your recipes and benefit your health. You might find it beneficial to purge your house of unhealthy, processed foods. Go through your cabinets, pantry, refrigerator, and freezer and discard any old or unhealthy items you may have hiding in your kitchen, including old spices, processed oils, condiments, breakfast cereals, processed junk foods, and ready-made freezer meals. Use the following list to restock your kitchen with fresh, healthful ingredients for your meals. Begin by adding a few items that you think you will use most often and then gradually add more as your cooking repertoire builds. Once your pantry is well stocked with whole foods it will be easier to prepare nutritious meals and snacks for yourself and your family.
It is important to discard any old, processed oils and replace them with a few healthful fats and oils. Fats and oils easily become rancid if stored for long periods. For example, sesame oil begins to go rancid after about 8 months, whereas extra-virgin olive oil can become rancid about 2 years after the production date. It’s best to use up unrefined oils within 6 months of purchasing them. Only a few oils are needed on hand to use for all of your cooking needs. Store the following oils in a dark place, away from heat or light, which protects them from oxidative damage.
Extra-virgin olive oil, which is high in heart-healthy monounsaturated fats and natural antioxidants, is made from the first cold-pressing of ripe olives. When purchasing olive oil, look for unfiltered olive oil as it retains more nutrients than its filtered counterpart. Extra-virgin olive oil is good for light sautéing and works very well in salad dressings, dips, and spreads. Sometimes I prefer the flavor of olive oil to coconut oil for roasting, and therefore I use it occasionally at a higher temperature.
Lauric acid is the main fat found in coconut oil, which helps to keep our digestive systems healthy. Virgin coconut oil can be used for most of your cooking needs, from baking to sautéing, since it remains relatively stable at higher temperatures. In fact, over 90% of the fat in coconut oil is saturated—saturated fat is far more resistant to heat compared to polyunsaturated oils. Coconut oil adds a mild coconut flavor to your food, but it’s not overpowering, making it very versatile.
Palm shortening is derived from palm oil. Palm oil comes from the tropical palm tree, elaeis guineensis, which is native to tropical areas of Africa. Palm oil is a mixture of saturated and unsaturated fatty acids, with most of the unsaturated fat being monounsaturated fat. Palm shortening is palm oil that has some of its unsaturated fats removed, giving it a very firm texture and high melting point. Organic palm shortening is trans fat–free and a great replacement for butter in biscuits, shortbreads, scones, pie crusts, and other desserts. Two of our favorite brand-name products are Tropical Traditions and Spectrum.
Sesame oil is very high in linoleic acid, one of the two essential fatty acids that our bodies cannot produce. Research has shown that diets high in sesame oil can lower cholesterol. Unrefined sesame oil contains an antioxidant called sesamol, which protects it from becoming rancid. Sesamol has been found to inhibit the damage caused by free radicals on our DNA. We like to use sesame oil in salad dressings, marinades, sauces, and as a garnish for stir-fries. If you use it for cooking, make sure it is for low temperature cooking, such as light sautéing.
Hot pepper oil is delicious added to miso soup, sauces, or salad dressings, or used to garnish dark leafy green dishes.
Vinegars and cooking wines are secret ingredients that will help your meals shine. Used as a garnish at the end of cooking time, they enhance the natural flavor and sweetness in foods, especially bitter greens. Store your vinegars in a dark place, away from heat or light.
Raw apple cider vinegar is highly regarded for its healing, cleansing, and energizing properties. It is made from the juice of fresh, crushed, organically grown apples and allowed to age in natural wooden barrels. Apple cider vinegar is very tangy and can be used in salad dressing or sprinkled on steamed vegetables. One tablespoon can be taken before meals to increase the digestion and absorption of food.
Brown rice vinegar is made by an alcohol fermentation of mashed brown rice. It then undergoes another fermentation to produce vinegar. To create seasoned brown rice vinegar, organic grape juice concentrate and sea salt are added. Brown rice vinegar is more acidic than other vinegars. It is delicious added to stir-fries, salad dressings, and marinades. It complements tamari very well and is widely used in Asian cooking.
The word “vinegar” is derived from the Old French vin aigre, meaning “sour wine.” Red wine vinegar is produced by fermenting red wine in wooden barrels. This produces acetic acid, which gives it that distinctive vinegar taste. Red wine vinegar has a characteristic dark red color and red wine flavor. It is delicious used in salad dressings, sauces, soups, and marinades.
White wine vinegar is a pale and moderately tangy vinegar made from a various blend of white wines. The wine is fermented, aged, and filtered to produce a vinegar with a slightly lower acidity level, making it milder than other vinegars. It is great added to dips to create a little more tang; it can also be used in salad dressings, sauces, and marinades. A dash or two of wine vinegar added at the end of cooking time to soups and stews deepens the flavors.
Balsamic vinegar is a thick, aromatic vinegar made from concentrated grape must. Grape must is the freshly pressed juice of the grape, which also contains pulp, skins, stems, and seeds. The must is then boiled down to a sap and aged in wooden barrels for 6 months to 12 years. Some very expensive balsamic vinegars are aged up to 25 years.
Ume plum vinegar is made from ume plums, water, sea salt, and the shiso leaf. Traditionally used in macrobiotic cooking, ume vinegar can be used in salad dressings, miso soup, dips, or sprinkled over sautéed dark leafy greens. Ume plum vinegar is very salty, and therefore can be used as a salt substitute.
Sherry vinegar has a deep, complex flavor and a dark reddish color. It is made from three different white grape varieties grown in the Jerez region in Spain. Most of the sherry vinegar produced comes from this region making it a popular ingredient in Spanish cooking. Sherry vinegar can be used in salads, sauces, and whole-grain dishes. Balsamic or red wine vinegar can replace sherry.
Salt brings depth to the food it is cooked with. Conventional salt production uses chemicals, additives, and heat processing to reach the final end product we call table salt. Unrefined sea salt, on the other hand, contains an abundance of naturally occurring trace minerals. Tamari or coconut aminos are also great salt seasonings that work well as a replacement for traditional soy sauce.
We like to use Redmond Real Salt (www.RealSalt.com) for our sea salt needs, which can be found at your local co-op or health food store. This sea salt comes from a dried ancient seabed that has never been exposed to modern-day pollution, making it one of the purest sea salts available. Real Salt contains over fifty minerals and trace minerals, including calcium, potassium, magnesium, manganese, zinc, and iodine.
Herbamare, which is a flavorful sea salt and herb blend, works great to make flavorful soups and stews. Herbamare is made by steeping fresh organic herbs and vegetables in sea salt for several months before being vacuum-dehydrated.
Coconut aminos are the perfect replacement for soy sauce or tamari for the soy-sensitive individual. Made from fermented raw coconut sap and mineral-rich sea salt, coconut aminos contain 17 amino acids! Use this dark brown sauce anywhere you would use soy sauce—as a dip for sushi, or in stir-fries, salad dressings, and marinades. I find that coconut aminos are not as salty as tamari or soy sauce, so I tend to add an extra pinch of sea salt when I use it in recipes.
Tamari is a natural, aged soy sauce made from soybeans, water, sea salt, and sometimes wheat. If avoiding gluten, look for organic wheat-free tamari. Shoyu is very similar to tamari, except that it contains wheat. Nama Shoyu, which often contains wheat, is a raw, cultured soy sauce rich in enzymes and beneficial bacteria.
Miso is a sweet, fermented soybean paste usually made with some sort of grain. It comes unpasteurized and in several varieties from robust red to sweet white. It can be made into a soup or a sauce or used as a salt substitute. If you are gluten-sensitive, then be sure to look for miso that says “gluten-free” on the label. This is because miso made with brown rice can have gluten in the koji, which can contain either barley or wheat. Look for a miso that uses rice koji instead. The South River Miso Company produces a gluten-free miso. Check your local health food store or co-op for availability or visit www.SouthRiverMiso.com.
Having a few different healthful, organic condiments available is useful in completing a recipe or rounding out a meal.
Conventional ketchup usually contains highly refined high-fructose corn syrup, which contains mercury and often comes from GMO corn. Look for ketchup that is 100% organic or make your own. See here for our homemade ketchup recipe.
I like to keep a jar of organic Dijon mustard on hand to help create delicious sauces and to use in our salad dressings because it works to emulsify—or to mix together—the oil and vinegar.
Raw cultured vegetables and raw sauerkraut, which provide an abundance of health-promoting friendly bacteria and enzymes to assist with digestion and absorption, are found in the refrigerated section of your local co-op or health food store. Simply place a spoonful or two on your plate along with the rest of your meal. Please refer to “Get Cultured!” (chapter 11) for simple homemade cultured vegetable recipes.
Wasabi is a Japanese horseradish. Wasabi is dried into a pale green powder that, when mixed with water, makes a potent, fiery paste that is typically served with sushi and sashimi. Buy your wasabi as a dry powder and use as needed. Be sure to look for one that does not contain food dyes or extra unnecessary ingredients. Buy pure wasabi powder from your local health food store. Store it in a tightly covered glass jar away from heat or light.
Natural sweeteners are closer to their whole form than refined sugar and sweeteners. Refined sugar, such as white sugar and brown sugar, has most or all of its natural vitamins and minerals removed during the refining process. These vitamins and minerals are the very nutrients that help to metabolize the sugar you consume, therefore preventing the “sugar blues.” Use the following natural sweeteners in place of refined sugar not only for creating delicious wholesome desserts but also to make salad dressing, sauces, and more.
Coconut nectar is the sap from the coconut palm tree. It is very thick and rich with a low glycemic index of about 35, meaning it won’t spike blood sugar as quickly as other sweeteners. It contains very little glucose and fructose, a small percentage of sucrose, and a high percentage of fructooligosaccharides (FOS). These indigestible sugars, or prebiotics, feed beneficial bacteria in the gut! Use coconut nectar anywhere a liquid sweetener is called for.
Honey is a sweet substance made from plant nectar and acid secretions by the honeybee. About 40% of the sugar in honey is fructose. The source of the nectar determines the color, flavor, and texture of honey. Alfalfa and clover honey are the most common types, though other types can be found also. Honey is sold in liquid or crystallized form, and is available raw or pasteurized. Commercial honey is heated to 150 to 160°F to prevent crystallization and yeast formation. Organic or raw honey has not been heat-treated. Honey is sweeter than other liquid sweeteners but can be substituted cup for cup for any of them.
Maple syrup is made from the boiled sap of sugar maple trees. Forty gallons of sap is needed to make 1 gallon of syrup. Maple syrup comes in two grades, A and B. Grade A is lighter and more translucent, generally coming from trees tapped early in the season. Grade B is darker and richer, coming from trees tapped later in the season. Maple syrup contains manganese, zinc, calcium, and potassium. We prefer to use Grade B maple syrup because of its rich flavor.
Sorghum syrup is a thick, dark syrup similar in flavor to molasses. It comes from the sweet sorghum plant, a grain related to millet that is similar in appearance to corn. The juice is extracted from the plant and then boiled down to a syrup.
Molasses is a dark, thick syrup made as a by-product of making refined sugar. It contains all of the minerals from the cane juice in a concentrated syrup. Rich in iron and other minerals, molasses has a strong, deep flavor and can be added to breads and muffins or drizzled on top of hot cereal. Look for “unsulphured molasses,” which indicates that no sulphur was used in the extraction process.
Brown rice syrup is made from brown rice that has been soaked, sprouted, and cooked with an enzyme that breaks the starches into maltose. Brown rice syrup has a light, mild flavor and a similar appearance to honey, though less sweet. Rice syrup can be substituted 1 for 1 for honey or maple syrup. Lundberg Brown Rice Syrup is gluten-free.
Frozen fruit juice concentrate can be used to sweeten fruit pies, crisps, or other desserts. Simply thaw and use. I prefer organic apple juice concentrate because of its mild flavor and neutral color.
Coconut sugar is basically dried and granulated coconut nectar and comes with the same low-glycemic properties. It is light brown in color and the flavor is rich and caramel-like. Use it anywhere a granulated sugar is called for. This is our preferred granulated sweetener; I buy it in 5-pound bags online.
Whole cane sugar, also called dried cane juice, is made from the dried juice of the sugar cane plant. Many of the minerals from the plant are still present, which helps you digest the sugars. Dried cane juice resembles brown sugar in appearance and taste, though it is less sweet. It can be substituted for white sugar cup for cup in baked goods. Trade names for this type of sugar are Rapadura and Sucanat.
Date sugar is made from ground, dehydrated dates. It has a similar taste and appearance to brown sugar, but the taste is slightly less sweet. It can be substituted cup for cup in baked goods.
Dates can be used in combination with other dried fruits and nuts to make nutritious raw desserts or snacks. We like to use the Medjool date, which has a nice moisture content and a very sweet, delicate flavor.
Stevia is derived from the leaves of a South American shrub, Stevia rebaudiana. Stevia is about 300 times sweeter than cane sugar, or sucrose. Stevia is not absorbed through the digestive tract, and therefore has no calories. Stevia does not affect blood sugar levels and is therefore acceptable for people with diabetes or hyperglycemia. Stevia can be found in either the natural sweetener or dietary supplement section of your local co-op or health food store. It comes in several forms: dried leaf, liquid extract, or a powdered extract.
Herbs and spices are the musical notes that form the orchestra of your meal—essential components to a flavorful and delicious meal. Spices enhance the natural sweetness of foods. Herbs provide color and a diverse array of flavors to foods. If your recipes have not been turning out well, it could be that your spices and herbs are too old and flavorless. Throw away (or compost) the out-of-date ones and begin to stock your kitchen with smaller amounts of fresh spices and herbs. In the following paragraphs, you will find the herbs and spices that appear most frequently in this book.
An herb is the leaf, root, stem, or flower of a plant that usually grows in a temperate climate. Fresh herbs have more flavor and more nutritional value than dried herbs. Use 1 teaspoon of dried herb for 1 tablespoon of fresh herb in a recipe. A spice is the whole or ground bud, fruit, flower, seed, or bark of a plant that usually grows in a tropical climate. Always use your dried herbs and ground spices within 6 months; otherwise, they will lose their color and flavor and become bitter. Whole spices such as cloves, nutmeg, and cinnamon sticks maintain quality for 2 to 3 years if stored properly. Spices and dried herbs should be stored in a glass jar with an airtight lid. Keep the jars in a closed cupboard well out of reach from direct sunlight and heat.
Your local food co-op or health food store is usually a great place to buy organic dried herbs and spices. You can utilize their bulk bins or buy spices in smaller quantities. It may also help to buy spices in their whole form, and then grind them as needed using a mortar and pestle or coffee grinder.
Thyme is one of my all time favorite herbs. It is a member of the mint family and its use dates back to at least 3500 BC. Thyme has a strong, aromatic flavor and a bright, sharp taste. It is used in vegetable dishes, soups and stews, and meat dishes. Thyme acts as a digestive aid, stimulating the production of gastric fluids.
Rosemary is an evergreen shrub of the mint family native to the Mediterranean region. It contains the oil of camphor, which gives it that pungent flavor and wonderful aroma. Though I always prefer to use fresh rosemary in recipes, having a jar of dried rosemary stocked in your spice cabinet definitely comes in handy. When using dried rosemary, it is best to crush it with a mortar and pestle before using it in recipes. Rosemary is delicious added to bean soups, stews, or meat dishes, or sprinkled on top of vegetable dishes. The fresh flowering tops can even be added to salads.
Oregano is native to Europe and a member of the mint family. Oregano varies in flavor from mild common oregano and the more strongly flavored Greek and Spanish oregano, to the intensely flavored Mexican oregano, which is used in chili powder blends and other dishes. Oregano enhances the flavor of almost anything it is cooked with, from potato dishes and marinara sauces to savory stews and enchiladas.
The fragrant bay tree is native to the Mediterranean Basin. Bay leaves are strongly flavored if freshly dried and should be used sparingly. They offer a strong spicy flavor reminiscent of pine, nutmeg, and pepper. The whole leaves are usually added to simmering beans, meat dishes, stews, and soup stocks. The leaves should always be removed from the dish before it is served.
Italian seasoning usually consists of a blend of dried oregano, marjoram, thyme, basil, rosemary, and sage. It is great to have on hand for making Mediterranean-style soups, stews, and sauces.
Pepper is the small berry of a tropical vining shrub from the Malabar Coast of India. It was first cultivated around 1000 BC. It was soon carried to other parts of the world; and in medieval Europe, it was so precious that it was classed with gold, silver, and gems. Black peppercorns are berries that are picked when unripe, but full-size, and allowed to dry in the sun to develop their color and flavor. It is best to use whole black peppercorns and then grind them as needed in a handheld pepper mill. Ground black pepper loses its flavor and volatile oils quickly and turns bitter if ground too far in advance. In addition most preground black pepper is toasted, and once toasted, it acts as an irritant to the gut. Use freshly ground pepper to spice up just about any savory dish. Whole peppercorns can be added to soup stocks, pickles, and marinades.
Cumin is indigenous to the eastern Mediterranean region, especially near the upper Nile. Cumin, with its strongly aromatic, spicy, yet somewhat earthy flavor, can be toasted in a hot skillet in its whole seed form to deepen its flavor, or it can be used in its ground form. Ground cumin loses its flavor and freshness very quickly, so buy smaller amounts and replace it frequently. The whole seed can be ground with a mortar and pestle when needed. Cumin is used in curry dishes, soups, stews, and Mexican dishes such as beans, rice, and chili. Cumin acts as a natural digestive aid and carminative. It aids in the secretion of digestive juices and helps to relieve pain and cramping in the abdomen.
Coriander seeds are the seeds of the cilantro plant. Coriander is indigenous to the Mediterranean regions of Africa and Asia and is one of the most ancient herbs still in use today. Coriander was cultivated in Egyptian gardens thousands of years before the birth of Christ. Freshly ground coriander seeds have a distinctive spicy-sweet aromatic flavor. They are one of the main spices in curries, but can also be used to flavor cakes, desserts, and many types of savory dishes.
Strongly aromatic and sweet tasting, cinnamon is the dried inner bark of a tropical evergreen laurel tree native to India and Sri Lanka. The flavor of cinnamon becomes stronger once it has been ground, though it quickly becomes stale in its ground state. It is best purchased in small quantities and constantly replaced. Cinnamon adds a warm flavor to many desserts, whole-grain breakfast cereals, curries, sauces, and pilafs.
The cardamom plant is a tropical shrub of the ginger family native to Ceylon and India. Cardamom is a warming spice that acts as a carminative and sweetens the breath. Cardamom is the world’s third most expensive spice, behind saffron and vanilla, because each seedpod must be handpicked. It is such an intensely flavored spice that only a small amount is needed in cooking. It is available both in its ground form and in its whole pod form. Because it rapidly loses flavor when ground, it is best purchased in its whole form and then ground as needed. If purchasing the ground spice, be sure to only buy small amounts and then replace as needed.
The warm spiciness of ground ginger is a fantastic addition to many desserts. I like to use fresh ginger in most savory soups and stews, but occasionally if I am out of fresh ginger I will replace it with dried.
Garlic powder offers a mild garlic flavor to bean dips and other dishes. It can be used to replace fresh garlic when the taste may be too strong for some, like children, breastfeeding moms, or people who simply cannot tolerate a lot of garlic.
Turmeric is an East Indian tropical plant of the ginger family. The bright orange-yellow rhizome is peeled, dried, and ground into a fine powder. Occasionally you may be able to find fresh turmeric at your local market or health food store. The fresh rhizome can be peeled and finely diced and then added to curry dishes. Turmeric powder is one of the main ingredients in curry powder and is what lends curry dishes their bright yellow color. Turmeric is one of the best anti-inflammatory and anticarcinogenic spices.
A high-quality, fresh cayenne pepper should be used sparingly as its flavor is very intense. It can be used to enliven flavors of almost any dish, but it is most commonly used in soups and stews. Cayenne pepper is a natural stimulant, producing warmth and improving circulation. It aids in digestion and provides a cleansing effect on the bowels.
Chili powder is a blend of cayenne pepper, cumin, oregano, paprika, garlic powder, and sometimes salt. Chili powder is used in chili and other spicy soups and stews.
Chipotle chile powder is made by first roasting jalapeño peppers, then drying them and grinding them to a powder. Chipotle chile powder imparts a smoky flavor to any dish it is added to.
Curry powder is a combination of many different spices, from as few as five to as many as fifty different ingredients. The base of most curry powders includes ground red chile peppers, turmeric, and coriander. Other ingredients may be added such as cumin, allspice, caraway, cardamom, cinnamon, cloves, fenugreek, ginger, white or black pepper, saffron, and many others. Curry powder has been shown to increase metabolism, help with breathing difficulties, and reduce cholesterol.
Garam masala is a sweetly pungent blend of spices common in Indian cuisine. It is usually a mix of cinnamon, cumin, cloves, nutmeg, black pepper, and cardamom, and sometimes coriander and fennel.
Mexican seasoning is usually a blend of ground chile peppers, dehydrated garlic, dehydrated onion, paprika, cumin, celery seed, oregano, cayenne pepper, and bay leaf. It is a great blend to have on hand for making casseroles and bean dishes, or to simply sprinkle over sautéed vegetables.
Raw nuts can be used as a base to create nutritious desserts or used to accent other dishes, like salads and grain dishes. Raw seeds work well sprinkled over salads and vegetable dishes, and also made into raw pâtes. Both raw nuts and seeds can be used to make a variety of dairy-free milks. Flaxseeds and chia seeds can be used as an egg replacement in baked goods. Store raw, shelled nuts and seeds in either the refrigerator or freezer to prevent them from becoming rancid.
Cashews are an excellent source of copper, which is needed for antioxidants and tissue-forming enzymes in the body. Cashews are also high in the heart-healthy monounsaturated fat, oleic acid. Cashews can be blended into a sweet cream and used to top desserts or used as a replacement for dairy in cream soups and ice cream. They can also be lightly roasted in the oven with a little sea salt and used to top curries or stir-fries.
Almonds are the seed of a stone fruit, similar to an apricot. Almonds are high in manganese and vitamin E, two nutrients utilized for antioxidant functions in the body. Numerous research studies have shown that eating almonds lowers cholesterol, increases antioxidant levels in the body, assists with weight loss, and regulates blood sugar. Almonds are delicious consumed as a quick snack. They can also be soaked overnight and added to smoothies, or can be ground into a flour to increase nutrients and flavor in baked goods. Look for a source of truly raw organic almonds or sprouted almonds. All raw almonds sold in the United States have been either steam pasteurized or chemically pasteurized unless you purchase them directly from the farm that grew them.
Walnuts are an excellent source of antioxidants and omega-3 fatty acids; in fact, a ¼-cup serving provides over 90% of your daily need for these essential fats. Lightly roasted walnuts are a delicious addition to salads or a topping to whole-grain breakfast cereals. They can also be eaten raw as a snack in combination with organic dried fruit. You can also soak raw walnuts overnight to create creamy salad dressings, pâtes, and raw desserts.
Widely grown in the Pacific Northwest, where they are also called filberts, hazelnuts add a delicious nutty flavor to salads, main courses, and desserts; we even like to add them to our whole-grain cereals in the morning. Hazelnuts are high in heart-healthy monounsaturated fats, vitamin E, B vitamins, and a host of phytochemicals that benefit the immune system. Hazelnuts are also high in arginine, an amino acid that relaxes blood vessels, and folic acid. In fact, hazelnuts have the highest concentration of folic acid among all the tree nuts.
Pecans are an excellent source of both the gamma- and alpha-tocopherol forms of vitamin E. Pecans are also an excellent source of plant-based zinc. Zinc is usually found in higher concentrations in animal foods. Pecans are rich in antioxidants, calcium, magnesium, phosphorus, potassium, and B vitamins, including natural folates. Pecans can be used in whole-grain dishes and salads, and to make many decadent raw desserts.
Brazil nuts originated in Brazil and grow wild in the Amazon rainforest of South America. Brazil nuts are an excellent source of selenium; in fact, 6 to 8 nuts provide a whopping 840 micrograms! Brazil nuts are also a good source of magnesium and thiamin. Brazil nuts make a great snack and can be used to top whole-grain breakfast cereals or replace other nuts in raw dessert recipes.
Pine nuts are the edible seeds of the pine tree. They are found on the pinecone where they are covered by a hard shell. Most of the pine nuts available today come from Southern Europe, particularly from the Stone Pine, which has been cultivated for over 6,000 years. Pine nuts in the United States, from the Colorado piñon tree, have been harvested by Native Americans for over 10,000 years. Pine nuts contain about 31 grams of protein per 100 grams of nut, the highest of any nuts and seeds. They are also rich in monounsaturated fats. Pine nuts are probably best known for their appearance in pesto, though they can also be used in desserts, whole-grain dishes, or as a garnish for many savory dishes. Pine nuts can become rancid very quickly. Store them in an airtight glass jar in the refrigerator for up to 1 month or freeze for up to a year.
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Pumpkin seeds are very rich in minerals, particularly manganese, magnesium, phosphorus, iron, copper, and zinc. They are also high in vitamin K1 and the amino acid tryptophan. Pumpkin seeds are delicious lightly toasted and added to salads. They can also be ground to a powder in a coffee grinder and mixed into whole-grain baby cereals for babies 10 months and older. When purchasing pumpkin seeds, look for the green seeds not encased in the outer white hull.
Sunflower seeds come from the beautiful sunflower. Sunflower seeds are high in polyunsaturated fat, manganese, magnesium, selenium, and vitamin B1. Sunflower seeds are also a fantastic source of vitamin E, the body’s primary fat-soluble antioxidant. Sunflower seeds can be added to salads, combined with whole grains and spices to make vegetarian burgers, used as a garnish for vegetable dishes, soaked and puréed with vegetables for raw pâtes, or used in combination with other nuts to make delicious raw desserts.
The use of sesame seeds as a condiment dates back to as early as 1600 BC. Sesame seeds add a delicious nutty flavor to a variety of Asian dishes, such as stir-fries and noodle dishes. They are also the main ingredient in tahini (sesame seed paste). Sesame seeds are very rich in copper, calcium, and manganese. They are also a great source of magnesium, iron, phosphorus, zinc, and vitamin B1.
Flaxseeds are available in two varieties, golden and brown. They are a fantastic source of omega-3 fatty acids, though they need to be ground in order for the body to utilize these fats. Omega-3 fatty acids help to calm inflammation in the body and have been shown to benefit many disease states. Unfortunately, foods that are high in omega-3 fatty acids, like flax, spoil very quickly. Flaxseeds and flax oil should be stored in the refrigerator or freezer. Flaxseeds can be added to smoothies, or ground and sprinkled on top of just about any food, from whole-grain cereals to vegetable dishes. Flaxseeds also work as an egg replacement in baked goods. Use 1 heaping tablespoon of ground flax mixed with 2 to 3 tablespoons of hot water. This will replace 1 egg in any baked good.
Chia seeds can be either blackish-gray or white, and contain a powerhouse of nutrients! They are a concentrated source of omega-3 fatty acids, amino acids, carbohydrates, minerals, fiber, and antioxidants. The fat in chia seeds consists of approximately 55% omega-3’s, 18% omega-6’s, 10% saturated fat, and 6% omega-9’s. Chia seeds come from the plant Salvia hispanica. Their use dates back to ancient Mayan and Aztec cultures where they were typically consumed in a drink and used for strength and endurance. We like to add a few tablespoons to nearly all of our smoothies, use the ground seeds as a binder in gluten-free baking, and sprinkle them onto fruit salads. Store them in your freezer or refrigerator.
Nut and seed butters, which are rich in protein, work well to make a quick sandwich or to spread onto whole-grain toast. They are also very useful in making healthy dips and sauces. Store opened jars in the refrigerator. Some more unusual nut and seed butters include pecan, hemp, and pumpkin seed. Check your local co-op or health food store for availability.
Almond butter, with its sweet taste and smooth texture, is delicious for making sandwiches, can be used to make savory sauces, and can be used as a dip for fruits and vegetables. We like to use raw, organic almond butter for eating or in raw desserts; and use roasted almond butter for baking muffins and grain-free desserts.
Cashew butter can be used to make savory sauces, dips, vegan gravy, and raw desserts. It can be found raw or roasted in the nut butter section of your local co-op or health food store. We like to buy Artisana brand raw cashew butter.
Peanuts, contrary to their name, are not actually true nuts. They are a member of a family of legumes related to peas, lentils, chickpeas, and other beans. Peanut butter is rich in manganese, vitamin E, niacin, folic acid, and protein. Peanut skins also contain the phenolic antioxidant, resveratrol, which is also found in red grapes and red wine. Unsalted peanut butter can be used to make a quick sandwich or a delicious sauce to top steamed greens, noodle dishes, and more. Always purchase organic peanut butter as it does not contain any additives such as hydrogenated vegetable oils.
You can purchase either raw or roasted sunflower seed butter. The latter has a similar flavor and texture to that of peanut butter and can be replaced for it in any recipe that calls for peanut butter. Be sure to purchase organic sunflower seed butter; the nonorganic varieties sometimes have added sugar and other ingredients.
Raw pumpkin seed butter can be dolloped over whole-grain cereals, used as a dip for fruits and vegetables, used to make raw energy bars, and also used as a base in savory sauces.
Sesame tahini is simply made from ground sesame seeds. It comes salted and unsalted and also roasted or raw. Be sure to always buy organic.
Keep a variety of whole grains on hand to create filling yet energizing meals. Only buy what you think you will use within a few months. Whole grains should be stored in airtight containers in a cool dark place. Grains stored this way can be kept for up to 6 to 9 months. It is also helpful to have a variety of whole-grain pastas on hand to make as part of a quick meal. All of the following grains are gluten-free. Check our resource guide in the back of the book for a source of certified gluten-free oats.
Brown rice is an excellent source of manganese and a good source of selenium, magnesium, and fiber. When cooked, short-grain brown rice tends to stick together, making it an ideal component to vegetarian burgers, croquettes, puddings, risotto, or rice balls.
Sweet brown rice, sometimes called glutinous brown rice, has a sweet taste and sticky texture when cooked. It can be ground and cooked into a delicious, creamy breakfast cereal, or used in combination with short-grain brown rice as a filling for nori rolls (sushi).
Brown jasmine rice is an aromatic long-grain rice originally grown in Thailand. When it is being cooked, the delicate, nutty aroma will fill your kitchen. Brown jasmine rice can be used to make pilafs or fried rice, or it can be simply served with flavorful curries and stews.
Brown basmati rice is another long-grain aromatic rice. It can be used interchangeably with brown jasmine rice. Brown basmati rice is ideal for making pilafs, fried rice, or stuffing, or it can be served alongside fragrant curries and stews.
Millet is a small, round, yellow grain with a sweet, earthy taste. Millet is a good source of manganese, phosphorus, magnesium, and fiber. Millet is native to the East Indies and North Africa, though now it is used throughout the world as a staple grain. Millet can be used for making savory grain-based casseroles, breakfast cereals, croquettes, and more.
Quinoa is an ancient Incan grain that comes from the Andes Mountains in South America. Although considered a grain, quinoa is actually a seed from a plant similar to spinach and chard. Quinoa is an excellent source of plant-based protein, containing all nine essential amino acids. It is also a great source of manganese, magnesium, and iron. Quinoa’s light, fluffy nature makes it ideal for creating grain-based salads. It is also great in pilafs or breakfast cereals, or served alongside savory stews.
Amaranth, an ancient Aztec grain, is high in protein, calcium, and iron. Amaranth sustained the Aztec culture until 1521, when Cortez arrived and banished the crop. It survived in remote wild areas and was then rediscovered in 1972 by a U.S. botanical research team. Amaranth, like quinoa, is a seed of a broad-leafed plant. The leaves and stems of amaranth are also edible and extremely nutritious, being particularly high in calcium. Amaranth greens can be used as a substitute for spinach in any recipe. The grain can be used to make savory casseroles, puddings, and breakfast cereals.
Buckwheat, a hardy plant that grows in poor, rocky soil and extreme climates, is native to Manchuria and Siberia. The grain is actually the seed of a plant related to rhubarb. After harvesting, the black, hard, inedible outer shell needs to be removed in order to access the inner kernel. The kernel is then split into pieces, called groats, which are sold either roasted or raw. The roasted groats, also called kasha, have a robust flavor. The raw groats are much milder in flavor. Buckwheat can be made into a cereal or a pilaf, or it can be ground into flour and made into a noodle, which is very popular in Japan. Buckwheat is especially famous for its blood sugar–regulating properties, and is therefore very useful for diabetics.
Teff is a very tiny grain that is available in three colors—white, red, and brown—each with its own distinct flavor. Teff originated in Africa where it was once a foraged wild grass before it was cultivated as a staple grain for the Ethiopians. Teff is very high in protein and iron. Teff can be cooked into a delicious nutty breakfast porridge, used to make casseroles, or used as an alternative to corn in polenta.
Oats, originally from Western Europe, help to regulate both blood sugar and the thyroid. Oats also support the nervous system and improve resistance to stress. Rolled oats are made from hulled oats that have been steamed and rolled flat. Instant or quick-cooking oats have been precooked in water, dried, and then rolled super thin. Although they cook faster than thick rolled oats, they have much less nutritional value due to the high heat processing. Be sure to always purchase organic oats! Conventional oats are typically sprayed with herbicides, which are large contributors to the decline in digestive health and rise in food allergies we are seeing today. Rolled oats are subject to rancidity within 1 to 3 months after milling; it is therefore advisable to store large quantities in the refrigerator to prevent rancidity. Rolled oats can be cooked into a delicious, warming breakfast cereal, ground into flour to make pancakes, or used to make many decadent desserts.
Polenta is made by coarsely grinding dried corn kernels. It is then cooked with water and sea salt and baked in the oven to make a warming casserole. It is often served with chicken or fish stews and is also delicious topped with a fresh marinara sauce. It is easy and quick to cook, making it a great component to any evening meal. Corn is high in thiamin, folic acid, and fiber. It is also a great source of the antioxidant carotenoid, beta-cyrptoxanthin. Always remember to buy organic corn products to keep your family safe and healthy. Over 90% of the corn grown today is genetically modified. New research has shown that GMOs cause cancer, tumor growth, and may be a large contributor to the increase in food allergies.
Popcorn kernels are great to have stocked in your pantry. Popcorn cooks easily and quickly on the stovetop, making it a great, healthful snack. Look for organic popcorn kernels in the bulk section of your local co-op or health food store.
Brown rice noodles are great to have stocked in your pantry. They can be part of a very quick meal, be used in broth-based soups, or be used to make more complex noodle dishes. Look for a brand that says “gluten-free” on the label. We like to purchase Jovial brand brown rice noodles.
Quinoa noodles are gluten-free and come in different shapes and sizes. Quinoa noodles can be added to soups at the end of cooking time, made into noodle vegetable salads, or used to make homemade macaroni and cheese.
Go through your pantry and cabinets and discard any old whole-grain flours (over a year old) as they can spoil easily. The oils found in the germ and bran of whole grains can go rancid quite easily when ground into flours. Store your whole-grain flours in the refrigerator or freezer if you will not be using them right away. Brown rice flour, buckwheat flour, teff flour, millet flour, quinoa flour, amaranth flour, sorghum flour, and tapioca flour are naturally gluten-free. Be sure to look for a gluten-free symbol on the label as some flours may be processed in the same facility as gluten-containing flours and therefore cross contaminated.
This sweet-tasting grain-free flour is high in protein and typically very easy to digest. It is made by first blanching raw almonds to remove the skins, and then grinding to a very fine consistency. Use almond flour to make healthy cookies, cakes, pancakes, brownies, and more! You can find organic blanched almond flour online from www.Nuts.com.
Brown rice flour is a staple gluten-free baking flour in our house. Its subtle flavor makes an ideal base for cakes, breads, muffins, and desserts. For a more nutritious baked good, use sprouted brown rice flour anywhere brown rice flour is called for in a recipe.
The packaged buckwheat flour you buy in the store is ground from roasted buckwheat groats, so it has a very robust flavor. I prefer to grind my own from raw buckwheat groats. They grind up very quickly to a fine powder in a coffee grinder and even faster if you own a grain grinder. Buckwheat flour makes a delicious pancake, and can also be used to make muffins, quick breads, and some desserts.
Coconut flour is made by grinding dried, defatted coconut meat. It is a grain-free flour very high in fiber; in fact, 1 tablespoon contains 5 grams of fiber! It is also very low in carbohydrates—1 tablespoon contains 8 grams. Because of its high-fiber content, baking with coconut flour can be tricky at first. You do not need as much coconut flour as you would grain flours in recipes. In fact, it is best to have an equal ratio of flour to liquid when using 100% coconut flour in a recipe. Coconut flour offers a slightly sweet coconut flavor to your baked goods. Store it in a glass jar in your freezer or refrigerator for the best shelf life.
Teff’s tiny size makes it impractical to hull or degerm, so the entire grain is milled, leaving all of the nutrients intact. Teff flour is highly nutritious, being particularly high in iron, protein, fiber, and complex carbohydrates. It comes in two varieties, ivory or brown. The rich, buttery flavor of teff flour makes an ideal addition to most baked goods. Use it to make pancakes, brownies, cookies, yeast breads, quick breads, and more. You can replace half of the brown rice flour in our recipes with teff flour with good results. Teff flour can also be mixed with water and fermented to make the popular Ethiopian flatbread called injera.
Millet flour’s light yellow color and sweet flavor works well in cakes, quick breads, and muffins. It can be substituted for brown rice flour in most recipes. Be sure to purchase organic millet flour that is certified gluten-free. Millet can often be cross contaminated with wheat berries in the field.
Quinoa flour has a strong flavor and should be used in combination with other mild flours such as brown rice flour. Quinoa flour is very high in protein, making it a great addition to quick breads and muffins.
Amaranth flour has a distinct, sweet, nutty flavor, though it can sometimes leave a bitter aftertaste. It is high in protein and iron and should be used in combination with other flours in baking.
Sorghum flour adds delicious flavor and texture to gluten-free baked goods. It is a good substitute for whole wheat flour, as it has a similar taste and texture.
Arrowroot powder is the pure starch extracted from the rhizome of several different perennial herbs that grow in rainforest habitats. It can be used in combination with other gluten-free flours to replace wheat flour in baking; or used to thicken sauces, soups, puddings, gravies, and desserts. Use it where cornstarch is called for in a recipe, making sure that you mix it with cold water before adding it to a hot liquid, such as in making gravy. Two teaspoons of arrowroot can be substituted for 1 tablespoon of cornstarch.
Tapioca flour comes from the ground starch of the cassava root. A small part of tapioca flour is used in combination with other gluten-free flours in baked goods to help them stick together. Gluten-free and egg-free baked goods made without the addition of a small amount of starch may crumble and fall apart once baked.
Beans need to be fresh in order to cook properly. Discard dry beans that are older than 9 months, and restock your pantry with small amounts of your favorite beans. Buy organic dry beans in bulk from your local health food store or food co-op. Store dry beans in the coolest and driest place in your kitchen. This will preserve their freshness and make them last longer. Beans stored in this way can be kept for 6 to 9 months. Mark the date of purchase on your bean containers so you will know to discard them if they are older than 9 months. Organic canned beans are an acceptable substitute for dry beans, especially if you are not accustomed to planning ahead for your meals. Keep a few cans of each of your favorite beans stocked in your pantry. Be sure to buy from a company, such as Eden Foods, that uses BPA-free cans.
Kidney beans are great for making chili or spicy Cajun dishes, or they can be used in bean salads. As with most beans, kidney beans are very high in molybdenum, folates, tryptophan, fiber, manganese, and protein.
Black beans are so versatile; they can be used to make spicy soups and stews, used in enchiladas or grain and bean salads, or used for breakfast with eggs and salsa. Black beans are rich in antioxidant compounds called anthocyanins, which work to protect against cancer.
Chickpeas, also called garbanzo beans, are used in a wide variety of ethnic cuisine from Mediterranean to Indian cooking. They can be used to make soups, stews, curries, grain and bean salads, bean dips, such as hummus, and more.
Small white beans, such as navy or Great Northern, are delicious in savory soups and stews or vegetable and bean salads.
Pink beans can be used to make Mexican dishes and are delicious in savory vegetable-bean soups. They can be used interchangeably with pinto beans.
Pinto beans can be used in combination with kidney beans and black beans to make fabulous chili, or they can be used in a variety of soups and stews.
Lentils are so versatile and quick to cook that they are a staple in our house. Very high in protein, iron, and other minerals, they are essential to the well-stocked pantry. Lentils can be made into delicious Indian stews, called dal, or can be made into savory soups, or grain and bean salads. Lentils sprout easily, making a great addition to a garden salad!
Yellow and green split peas, like lentils, cook up rather quickly. They can be used to make savory split pea soups, and are often used in Ethiopian cooking to make spicy stews.
Tempeh, pronounced “TEM-pay,” is a traditional Indonesian food. It is made from fully cooked soybeans that have been fermented with a mold called rhizopus and formed into cakes. Tempeh needs to be refrigerated or frozen. Tempeh takes on the flavor of whatever it is marinated with. Lime, lemon, vinegar, tamari, herbs, and spices can be combined in varying combinations to make fabulous marinades. After the tempeh has been marinated, we sauté it in olive oil or coconut oil.
Tofu, or bean curd, is made from soybeans that have been cooked, made into milk, and then coagulated. Different types of coagulants may be used for making tofu, including calcium sulfate, nigari, and magnesium chloride. The soy milk curdles when heated and the curds are then skimmed off and pressed into blocks. Tofu can be found extra-firm, firm, or soft in the refrigerated section of your local co-op or health food store. Tofu can be marinated and sautéed like tempeh, crumbled into enchiladas and lasagna, or made into tofu scramble.
If you find that adding animal products benefits your health, then it is of utmost importance to choose the cleanest and most sustainable forms available. The labeling of these products can be deceiving and it is important to understand how to read them so you can remain in good health. Finding sources of the highest-quality meat, poultry, and eggs just takes a willingness to search a little and talk with your local farmers. The more demand for humanely treated and sustainably raised meat, the more farmers will produce it.
Eggs in the grocery store come with all sorts of different labels that can be confusing, such as pastured, cage-free, vegetarian-fed, organic, and free-range. But what do these mean? Basically, unless a label says pastured and organic, the chickens could be fed GMO grains, have their beaks clipped, and be packed tightly in large barns. The conventional eggs you buy from the grocery store generally come from chickens with clipped beaks kept in horrific conditions, packed by the tens of thousands in large poultry barns. These eggs should be avoided at all times—remember if you are eating out or eating baked goods made with eggs, this is usually the variety being used unless stated otherwise. The label “vegetarian-fed” only means that the chickens were not fed any animal by-products in their feed, but they are still usually fed GMO grains. The label “cage-free” only means that the chickens were not kept in small wire cages but instead packed in open poultry barns, which can be just as horrific; and they are still fed nonorganic feed as well as possible antibiotics. The “organic” label means the chickens were fed organic, GMO-free grains and had access to the outdoors. “Pastured” eggs mean the chickens were raised on open land (usually surrounded by large wire cages to protect them from predators) and allowed to eat their natural diet of bugs and grasses. Sometimes they are still fed a small amount of grains in the winter. It is up to the farmer to determine the type and quality of the feed since there is no certification at this time for “pastured.” We suggest you purchase only local, organic, pastured eggs, or raise your own egg-laying chickens.
Chickens and turkeys come with similar labels as those found on eggs. It is very important to choose the highest-quality poultry available. If you can’t find a source locally, check the resource guide at the back of this book for online ordering sources. Though, chances are, you probably have a local farm in your area raising organic, pastured chickens that may not be available at your local health food store. If you can’t find pastured chickens, the next best thing is to buy organic. The term “free-range” doesn’t mean much as the chickens are usually fed nonorganic, GMO grains and can still be given antibiotics. You can purchase organic, pastured chickens from a local farmer and then freeze them whole for up to a year. Pastured heritage turkeys are usually available for preorder from local farms in early autumn to be picked up at Thanksgiving.
Most beef and pork you buy in the grocery store or eat in a restaurant comes from something called a concentrated animal feeding operation (CAFO). These facilities concentrate thousands of animals into very tight spaces, feeding them GMO grains that are laced with toxic herbicide residues and antibiotics. “Grass-fed” beef is the better option, but the cows may still be grazing on grasses sprayed with herbicides and they may be given antibiotics, though grass-fed cows typically don’t need them when raised on their natural diet. The best option is to find a source of organic, pastured beef. This means that the cows ate a diet of organic grasses for their entire lives. Check the freezer section of your local health food store, talk with small local farmers about buying quarters or halves of cows (you will get all of the meat cut and packed to freeze), or buy it frozen online, such as from U.S. Wellness Meats. When purchasing pork, look for a small local farm raising “pastured, organic” pigs and buy directly from them.
We don’t recommend eating a diet high in seafood. Our oceans, lakes, and rivers have become too polluted to rely on fish and shellfish as mainstays in the diet. The high levels of mercury, PCBs, and other toxins are stored in the tissues and fat of fish. Generally, species higher up on the food chain have the most concentrated toxins and should always be avoided, such as tuna, shark, swordfish, orange roughy, king mackerel, marlin, tilefish, and ahi. Seafood with the lowest levels of toxins can be eaten no more than twice a week. These include wild Alaskan salmon, herring, anchovies, pollock, tilapia, and domestic crab. Wild Alaskan halibut should be consumed no more than 6 times a month because it contains a moderate amount of mercury. We suggest purchasing fresh fish from your local fish market and reducing overall consumption. If buying canned fish, look for it packed and sold in glass jars as the cans used are usually lined with BPA—a hormone-disrupting chemical.
Tomatoes can add depth and flavor to your meals, especially in bean soups and stews. It will be helpful to have the following tomato products on hand to use for some of the recipes in this book. Choose organic whenever possible as they will be lower in sodium and residual chemicals. I like to buy fresh plum tomatoes in the summertime from my local organic farmers and freeze them whole. Then, in the wintertime when I am making soups and stews that call for diced tomatoes I will take a few out of the freezer and run them under hot water to remove their skins, then chop while still frozen—it’s the perfect replacement to canned diced tomatoes! Fresh tomatoes can also be cut in half and dehydrated, and then stored in glass jars in your pantry.
Bionaturae makes a wonderful tomato purée that is sold in glass jars. You can use it in place of tomato sauce in any recipe.
Small amounts of tomato paste can be added to dull-tasting bean or vegetable stews and soups to enliven the flavors. Tomato paste can also be used to make savory sauces. We like to use the brand Bionaturae because it comes in glass jars.
Frozen foods offer variety to your diet when fresh foods are not in season. We like to buy from our local farmers’ market, or harvest our own fruits and vegetables when they are in season and freeze them. Please see here for freezing tips.
Frozen peas are nice to have on hand to cook up for a quick side dish, especially for hungry children. They are also delicious added to split pea and other soups, curries, grain salads, and more.
Frozen organic spinach can be added to many different soups and stews for color, texture, and a host of valuable nutrients, such as vitamin K1, beta-carotene, manganese, folates, magnesium, iron, and calcium.
Frozen cherries provide a delicious, quick frozen snack. They can also be added to smoothies, used to make dairy-free sorbets, or puréed to be used as a baby food. We like to harvest our own cherries in July or buy them from organic farms by the case, pit them, and stock our freezer full for the winter!
Frozen blueberries are another healthful frozen snack. In fact, our children have been eating them that way since they were about 9 months old. Frozen blueberries can be added to whole-grain cereals in the morning, used to make smoothies or jams, or blended up with other fruits and frozen into Popsicle molds for a delicious snack.
Frozen peaches are a fantastic addition to smoothies and homemade ice cream. They can also be thawed and puréed and be used in muffins. We buy organic peaches by the case from organic farms in the summertime, cut them in half, pit them, and store in containers in our freezer.
The use of sea vegetables helps to round out the flavors and add extra minerals to your recipes. Sea vegetables lend a natural saltiness to foods. Seaweed can be used as a snack or added to soups, salads, stews, and grain and bean dishes. The naturally occurring glutamic acid in seaweeds also acts as a flavor enhancer in your recipes. Sea vegetables can be found in the dried form either in the bulk section or in packages in the macrobiotic section of your local co-op or health food store. Store your sea vegetables in glass jars or sealed containers in your pantry away from heat and light.
The use of the seaweed kombu, or kelp, is essential in cooking beans, as it contains glutamic acid, which helps to break down the indigestible, gas-producing sugars, raffinose and stacchiose, in beans. Kombu is also one of the main ingredients used in Japanese soup stocks and broths. Kombu reduces blood cholesterol and lowers hypertension.
Wakame is a brown Japanese seaweed that grows in long, ribbon-like strands. It can be soaked in water, cut up, and then added to salads, vegetable dishes, nut pâtes, and more. The Japanese use it to flavor fish stock (dashi). It is also delicious in miso soup.
Hijiki has been used for hundreds of years in Japan where it is known as “the bearer of wealth and beauty.” The harvested plants are cut and sun-dried, boiled until soft, and then dried again. Hijiki is very rich in minerals, especially calcium and iron. It should be soaked before use because it will quadruple in volume. Hijiki makes an excellent addition to Asian noodle salads, grain dishes, and tofu dishes.
Arame, which is one of the richest sources of iodine, is a member of the kelp family closely related to kombu and wakame. Arame is harvested not only in Japan, but also Peru and the Pacific North American coast. Arame grows in wide leaves up to a foot in length. After harvesting, the leaves are cut into long strands, cooked for 7 hours, sun-dried, and packaged. Arame has a mild, sweet flavor that many people enjoy. Arame is best when soaked before use. It can be added to stir-fries, soups, stews, or even tofu scramble.
Nori comes in thin sheets and is used to make sushi. It can also be wrapped around rice balls, cut into strips and used for a garnish, or broken into pieces and added to salads or soups. We also love to eat plain nori as a snack. Nori has the highest protein content of all the seaweeds and is the most easily digested. Nori contains an enzyme that helps to break down cholesterol deposits in the body.
Dulse flakes, which are rich in iron, can be used much like sea salt to enhance the flavor and saltiness of your dishes. Dulse grows in temperate to frigid zones of the Atlantic and Pacific. The use of dulse as a food dates back to the eighteenth century in the British Isles where it was commonly eaten with fish, potatoes, and butter.
Dried organic fruit is essential to a well-stocked pantry. It is wonderful eaten as a quick, nutritious snack when away from home. Dried fruit can also be added to desserts, whole-grain dishes, stews, and salads. Look for dried fruit that is darker in color than the fresh fruit of the same kind. Dried fruit that is the same color as the fresh fruit means that it has been preserved with sulfur dioxide. Fresh, in-season fruit can be harvested yourself or purchased from your local farmers’ market and then dried in a food dehydrator. It typically takes about 5 pounds of fresh fruit to equal 1 pound of dried fruit. Living in the Pacific Northwest, we have access to an abundance of fresh local fruit that is excellent for drying. Our favorite fruit to dry is the Italian plum—it grows in abundance everywhere here! We cut the ripe plums into quarters and dry them in our food dehydrator. Unfortunately, they don’t even last until winter because they are such a delicious treat! When purchasing dried fruit, always choose organic. Store dried fruit in tightly covered glass jars in your pantry.
Raisins are made by dehydrating grapes. Look for sun-dried raisins as some companies use a higher heat mechanical process that destroys nutrients. Raisins are one of the top sources of the trace mineral boron, which is important for bone health and converting vitamin D to its active form. Raisins are rich in antioxidants, which prevent free radical damage in the body. The phytochemicals in raisins, particularly oleanolic acid, are effective in killing bacteria that cause cavities and gum disease. Raisins can be eaten as a delicious, sweet snack, used to top salads, or used in spicy stews.
Currants, which are actually dried Corinth grapes (also called Zante currants), are very similar to raisins in their antioxidant values and nutrient content. Currants are delicious added to salads, stews, grain pilafs, quick breads, and trail mixes.
The cranberry plant is a small evergreen shrub related to the blueberry. It grows in open bogs and swampy marshes from Alaska to Tennessee. Dried cranberries, which have been fruit juice sweetened, are so versatile they can be used in whole-grain pilafs, sprinkled atop whole-grain breakfast cereals, used in many desserts and quick breads, or eaten as a sweet snack. When buying dried cranberries, look for the organic, fruit juice–sweetened variety.
Dried cherries can be used to top breakfast cereals in the morning, used to make dried fruit compotes, or used in trail mixes, whole-grain pilafs, and stuffing. Look for organic, unsweetened dried cherries when purchasing from the store. Cherries are on the list for the top 12 fruits and vegetables to have the highest levels of chemical pesticides used on them. Always buy organic dried cherries.
Dried apricots are a superconcentrated source of nutrients. They are high in iron, potassium, beta-carotene, phosphorus, and fiber. Dried apricots are also an amazing source of fructooligosaccharides—long-chain fruit sugars that feed beneficial bacteria in our guts. Dried apricots can be cooked with meats or fish, added to quick breads, muffins, and desserts, or eaten as a delicious snack. You can easily dehydrate them yourself by buying a case of organic apricots from your local farm or health food store in the summertime. Slice them in half, remove the pits, and place in a single layer in your food dehydrator; dehydrate at or below 115°F until leathery. Then store in a sealed glass jar in your pantry. When purchasing at the store, look for organic, unsulphured apricots.
Dried apples are fun to make in autumn when there is an overabundance of fresh apples. Simply cut them into slices with their peels intact, and spread them out onto a food dehydrator. Dehydrate at a low temperature until dry. Dried apples make a great snack in the wintertime; they can also be added to trail mixes and desserts, such as our Dried Fruit Compote, here.
We dehydrate pears in autumn with the same method used on apples as described above. Dried pears make an excellent sweet snack and can be added to desserts, trail mixes, and stews.
Dried figs make a superb snack. They can also be chopped up and sprinkled on top of stews, fish dishes, or vegetables. We like to use fresh figs when they are in season, though dried figs can replace fresh in any recipe.
Both the fresh and dried version of plums (prunes) are nutritional powerhouses. High in beta-carotene, potassium, fiber, copper, and antioxidants, they make a great addition to the whole foods pantry. Plums, both dried and fresh, are high in special phytochemicals called neochlorogenic and chlorogenic acid. These compounds act as antioxidants in the body, scavenging free radicals and helping to prevent oxygen-based damage to fats. Dried plums make an exquisite, sweet-tasting snack and can also be made into delicious desserts, or chopped and added to quick breads and muffins.
Goji berries, native to Tibet and Mongolia, contain more protein than whole wheat, more beta-carotene than carrots, and 500 times more vitamin C by weight than oranges. Goji berries are packed with numerous antioxidants, trace minerals, and essential vitamins, including vitamins B1 and B6. Goji berries can be eaten as a snack, soaked in water, and added to smoothies, and are great as part of a trail mix. Goji berries can be found at your local health food store or co-op and can also be ordered online.
Olives are a fruit that must be cured before they are edible. A brine made from salt and water is typically used, though Kalamata olives are cured in a salted vinegar brine. Look for olives that are made with sea salt and avoid brands that have been treated with preservatives. Olives are an essential part of a well-stocked pantry. They can be used to make dips, spreads, salads, or main dishes, or simply eaten as a nutritious snack. Olives come in green and black varieties and can be found flavored with many things such as garlic, lemon, and chile peppers. Green olives are younger and tend to be lighter and fruitier in flavor. Black olives are ripe and more mature. Olives can be stored in their brine in the refrigerator for several months.
Capers are the unopened green flower buds of the Capparis spinosa bush. Manual labor is required to gather capers because the buds must be picked each morning just as they reach the proper size. After the buds are picked, they are usually sun-dried, then pickled in a salted vinegar brine. Capers are a delicious addition to sauces, dips, or vegetables dishes, or they can be used as a garnish for meat or fish. Look for organic capers or a preservative-free variety.
Sun-dried tomatoes are a flavorful and nutritious way to add an extra bit of zest to your recipes. Look for organic sun-dried tomatoes. Most commercial varieties of sun-dried tomatoes are processed at high temperatures, which destroys precious nutrients. Some companies also add sulfur dioxide as a preservative. Store dry pieces in a glass jar in your pantry. Sun-dried tomatoes also come packed in extra-virgin olive oil. These are found in glass jars at your local co-op or health food store. A good company to buy from is Mediterranean Organic. Olive oil packed sun-dried tomatoes do not need to be soaked in water before using, ultimately making them more convenient.
The following list of foods will be helpful to have stocked in your pantry to make many of the recipes in this book.
Vanilla extract can be made with either alcohol or glycerine (nonalcoholic). We typically like to use the nonalcoholic variety for dishes that are not cooked, such as raw desserts. The alcohol in traditional vanilla extract will evaporate with heat in cooked desserts. Vanilla extract enhances the sweetness of whatever it is added to.
Almond extract comes from the bitter almond, an unpalatable relative of the sweet almond. The highly valued oil is extracted by heating the almond and then pressing the oil. The bitterness is destroyed with the heat. Almond extract can be made with alcohol or glycerin (nonalcoholic). We usually use organic almond flavoring, which is nonalcoholic.
Lemon flavoring is the essential oil extract of the lemon peel combined with a carrier oil. It can replace lemon zest in baked goods or be used in sauces and soups to create a hint of lemon flavor. The brand Simply Organic makes a great lemon flavoring, which can be found at your local food co-op or health food store.
Chocolate chips are only as good as the chocolate from which they are made. Look for a high-quality, organic dark chocolate chip, such as Dagoba’s Chocodrops. Antioxidant-rich dark chocolate chips can be added to cookies or chocolate cakes, or melted to create a decadent frosting.
The cacao tree is native to tropical America and can grow up to 30 feet tall. The ripe pods that grow on the tree are 7 to 12 inches long and dark reddish brown or purple in color. The pods are split open and the pulp and seeds are removed and then piled in heaps and laid out on grates for several days. During this time, the seeds and pulp undergo “sweating,” where the thick pulp liquefies as it ferments. The fermented pulp drains away, leaving cacao seeds behind. The cacao seeds are then roasted or left raw and cracked. Now called cocoa nibs, they are ground into a thick, oily paste called chocolate liquor. The cocoa fat is rendered into a yellowish cocoa butter and the remaining powder is cocoa powder. Cocoa powder can be found raw or roasted. Raw cacao powder has about seven times as many antioxidants as roasted cocoa powder! They can both be used interchangeably in recipes where cocoa or cacao powder is called for, though we use raw cacao powder exclusively in baking and in raw desserts. Always purchase organic cocoa powder as the conventional varieties are treated with numerous chemicals and usually employ child labor.
The carob tree is native to southwestern Europe and western Asia and is widely cultivated in the Mediterranean region. In the United States, carob is grown mostly in California. The carob tree bears pods that are harvested in September. After the pods are sun-dried, the seeds are removed and the pulp is ground into carob powder. Carob powder can be found roasted or raw; we prefer to use raw. It can be used in place of cocoa powder in most recipes.
Kudzu is a coarse, high-climbing, twining, trailing, perennial vine that grows in Asia and the southeastern United States. Kudzu powder is a starch from the kudzu root. The powder comes in crumbly white chunks and is used to thicken sauces or create a gel when cooked with a liquid and then cooled.
Agar flakes or powder are the products of the mucilage of several species of red algae. The flavorless mucilage is formed into bars and then flakes or powder. Agar will gel a liquid much like gelatin does, though it will have a firmer texture. Two tablespoons of flakes equals 1 teaspoon of powder. One tablespoon of flakes will gel 1 cup of liquid. Agar flakes can be used to make healthful gelled desserts.
Tapioca pearls are made from the starch obtained from the tuberous root of the cassava plant. They make a delicious pudding when combined with other ingredients such as nut milks and fruit. Tapioca pearls usually need to be soaked for a few hours before using.
We like to keep a few cans of organic coconut milk on hand for making curries, creamy soups, desserts, and dairy-free ice cream. Look for a brand that uses BPA-free cans and is organic.