STOCKING A HEALTHY PANTRY • GLOSSARY

AGAR-AGAR, sometimes called Kanten, is a natural gelling agent made from seaweed and rich in iron. Tasteless and colourless, agar-agar can be used in place of animal gelatine in any recipe (although less agar-agar is required). It comes in powder, flakes, bars, and sticks.
A tablespoon of agar-agar powder or two teaspoons of flakes firmly gels a cup of liquid. For a softer gel, use less agar-agar, and for a less rubbery end result, use one part agar-agar powder to three parts arrowroot powder. Add agar-agar to a cool liquid, bring the mixture to a boil, lower the heat, and simmer for about two minutes. As it cools, the mixture will gel. At room temperature this takes from twenty to thirty minutes, depending on the amount of food; in the refrigerator, the process takes about half as long.

ALMOND MILK is made from almonds soaked in water. It can be substituted directly for cow’s milk (or goat’s) in most recipes. Almond milk, along with rice beverage and soymilk, is recommended for use in drinks, pancakes, breads, soups, sauces, main dishes, and desserts. A cup of soaked or blanched almonds makes a quart of almond milk or one cup of more intensely flavoured almond cream.

APPLE JUICE (unfiltered) is the next best thing to juicing your own apples. Unlike clear, pasteurized apple juice, unfiltered juice looks cloudy, and sediment often collects at the bottom of the bottle. It contains a higher volume of whole fruit and therefore tastes more of the apple. The best apple juice is made without added preservatives, artificial colours, or added sweeteners. It is readily available at natural food stores and some supermarkets. After opening, it should be refrigerated and consumed within several days. Unfiltered apple juice is also called apple cider, depending on where it is made and how the manufacturer decides to label it. In the fall, apple orchards often make their own cider. If possible, buy it from organic orchards.

ARROWROOT POWDER is made from the West Indian arrowroot plant. This digestible starch is used to thicken desserts, soups, sauces, and Oriental dishes. Arrowroot, which can be substituted for cornstarch and is preferred because it is a whole food and relatively unprocessed, makes translucent sauces with no floury aftertaste. It is especially good for fruit desserts and other preparations that require little or no cooking, and a light dusting is recommended for vegetables to be stir-fried. Arrowroot does not have to reach the boiling point to thicken. It is easy to find on the spice shelf in supermarkets and natural food stores. Store arrowroot in a cool, dry cupboard. It keeps almost indefinitely.

BAKING POWDER should be the non-aluminium type and non-GMO. You can make your own baking powder by combining two parts cream of tartar, one part baking soda (sodium bicarbonate), and two parts arrowroot.

BARLEY MALT SYRUP is a grain-based sweetener made by cooking the liquid extracted from fermented, partially sprouted barley to a syrup consistency. It has a distinct flavour, similar to molasses but somewhat less intense. Barley malt syrup contains some complex carbohydrates and has less impact on the body’s metabolism than most refined sweeteners, causing less of a sugar high. Buy barley malt syrup in natural food stores and store it in a cool, dry place.

BRAN is the outside shell of whole grain, which protects the germ so that it can sprout. Bran is well known for its high fibre content and is a healthful addition to diets high in processed foods, although it is usually not necessary in vegetarian diets. The most common type of bran is made from wheat, but oat, rice and spelt are also available.

BUCKWHEAT FLOUR has a distinctive hearty flavour. Despite its name, buckwheat is a plant that is related to sorrel and rhubarb, with no relation to wheat. Whole buckwheat grouts, sometimes called kasha, are usually roasted before sold for consumption and cooking. Buckwheat flour is gluten-free and therefore must be combined with wheat flour in recipes requiring rising. Buckwheat flour is most commonly used in pancakes.

BULGUR is a precooked, nutty-flavoured grain made from steamed, dried, and cracked wheat. Traditionally featured in Balkan and Middle Eastern cooking, it is used in tabouleh and other dishes in place of rice. It requires little or no cooking and will soften to a palatable consistency after it is steamed or soaked in hot water.

CAROB POWDER is a dark brown powder made from the dried pods of the honey locust tree, which grows primarily in Mediterranean countries. It is a delicious, healthful alternative to chocolate, which is highly sweetened to counteract its natural bitterness, is high in fat, and contains caffeine. In contrast, carob is naturally sweet, low in fat, and caffeine-free. What is more, carob is high in fibre and calcium. Carob is available in powder and chip form, although the chips may contain partially hydrogenated palm kernel oil or coconut oil, milk products, soya lecithin, and malted corn or barley. Sweetened chips may also contain refined sugar – it is important to read the label carefully. Carob can usually be substituted in equal measure for cocoa in beverages, candies, and desserts. Add some instant roasted grain beverage for a coffee-like flavour. Store carob in a cool, dark cupboard and use within several months.

CORNMEAL is ground more coarsely than flour; for improved texture, some recipes call for it to be mixed with wheat flour. Most often it is used in muffins and breads or cooked for a hot cereal. Cornmeal is made from dried corn kernels. Always use organic r non-GMO.

COUSCOUS is made from precooked cracked millet or from coarsely ground semolina, a flour made by highly refining durum wheat, and some is made from whole wheat. Couscous made from whole-wheat flour is more healthful; a more nutritious choice is to buy bulgur, which can be substituted for couscous in nearly any recipe.

DRIED BEANS, sold in packages in supermarkets and in bulk in natural food stores, are good sources of calcium and protein. Regardless of where you buy them, pick them over and rinse them well before soaking. All dried beans, or legumes as they are also known, should be soaked before they are cooked to soften their tough, insoluble fibre. Depending on the type of beans, soak them for four to eight hours; then drain and proceed according to the recipe. Another way to soften beans is to quick soak them: Put them in water to cover, bring to a boil, and boil for one minute; then remove from the heat, cover, and let stand for an hour. Drain and proceed with the recipe.
Dried beans can be stored in a cool, dry place for many months without loss of nutritional value.

DRIED FRUIT offers concentrations of nutrients, fibre, and fruit sugars. Beware of bright-coloured dried fruits for they may be treated with sulphur dioxide, which prevents discolouring, and potassium sorbate to suppress the growth of fungi and molds; many imported and domestic dried fruits are fumigated to kill insects. Unsulphured dried fruits are available in natural food stores and by law must be labelled. These usually are pesticide-free as well. For a sweet snack, dried fruits are a satisfying alternative to cookies and candies. They also are delicious in baked goods, cereals, and stuffings. They are available all year and, with the exception of dates, do not require refrigeration Keep them in an airtight container or plastic bag to prevent further drying, and keep in a cool, dark place. Use organic.

DRIED HERBS AND SPICES are best stored in small glass jars, although many manufacturers package them in plastic. Store them in a cool, dark dry cupboard, as heat and humidity accelerate deterioration. Home-dried herbs often freeze well (basil is an exception), although they lose their bright colour once dried. Ground and powdered herbs and spices lose flavour and potency more quickly then whole spices and seeds and should be used within three to four months. Whole spices, such as cinnamon sticks and mustard seeds, will keep for up to a year. It is a good idea to date the jars and replace them regularly. If a recipe calls for a tablespoon of fresh herb, use a teaspoon of dried (or a third as much). For best flavour, rub the dried herb between your fingers or in the palm of your hand for a few seconds before adding it to the food to release the aromatic oils.

FLOURS are made from the finely ground berries or seeds of grasses. Unrefined flours made from whole grains are better tasting and more nutritious than refined flours, and of these, flours made from organic grains are the best. Almost anything you can make from refined flour can be made from whole-grain flour. Stone-ground whole-wheat flour is the best for bread. It has plenty of gluten for good rise, and the nutrition of the whole kernel. Whole-wheat pastry flour is more finely milled than bread flour and has less gluten, making it more desirable for cakes, cookies, and piecrusts.
Many flour alternatives are used today. Spelt, kamut, and oat flours bake as well as wheat, contain less gluten and yield a denser product. They have a full-bodied taste and can be used for breads, biscuits, deserts, cookies and gravies. Spelt and kamut are called ancient grains. Teff, quinoa, amaranth and millet are gluten-free grains. These do not rise well, due to the absence of gluten. Soy flour has many uses, giving flavour and nutrition to your baked goods.

GINGERROOT is available all year round in supermarkets, green grocers, and natural food stores in the produce section. Fresh ginger should be plump and firm and show no evidence of dryness or mold. The small greenish knobs growing from the root are new growth and have a milder taste. Gingerroot should be stored in a dry place. It will keep for several weeks. Unless especially tough, fresh ginger does not need to be peeled before cooking.

GRAIN BEVERAGES AND COFFEES are made from roasted grains and seeds such as barley, rye, and/or wheat. They are sometimes flavoured with malt, beetroot, figs, chicory, and/or acorns. The quick-to-dissolve powders produce a hot beverage with a rich, coffee like flavour and not caffeine. These instant powders are the most popular, but coarser grinds for brewing are also available. Stored in a cool cupboard, they keep for months.

LIQUID AMINO is a seasoning liquid made from soybeans with a salty taste similar to soy sauce.

MAPLE SYRUP has more nutrients and less concentrated sucrose then white sugar, but should still be used in moderation. Syrups labelled “maple flavoured” are likely to be pure sugar or corn syrup with artificial maple flavouring and colouring added.

MAYONNAISE is a condiment that most health-conscious people avoid. Use veganaise or make your own mayonnaise from scratch.

MILLET is an ancient grain that is still a major food source in Asia and North Africa. The tiny round yellow grain may be eaten as a breakfast cereal or used in soups and main courses, much as you would use rice. It is slightly crunchy and nutty in flavour. To cook millet, combine one part millet with two parts water, bring to a boil, and simmer (covered) for thirty-five to forty minutes.

MISO is a traditional Japanese food made from fermented soybeans, rice, barley, and other grains. It is used primarily as a salty seasoning and as a base for dips, dressings, sauces, and soups. Light, sweet, creamy miso is a good dairy substitute in mashed potatoes and soups and can be used in place of sour cream in dips, spreads, sauces and salad dressings. Dark miso is saltier and should be used sparingly in bean, and grain dishes and in hearty soups and stew. Dark miso is sold as barley miso, brown rice miso, and red miso, and is high in B-complex vitamins. Avoid boiling miso, which destroys some of its nutritional value and its digestive properties. Miso can be kept for months in the fridge.

MOLASSES contains some nutrients. If possible, buy unsulphured molasses. Whenever possible, substitute barley malt syrup for molasses.

MUSTARD is a popular condiment used to flavour sauces, salads, vegetables, and other dishes. Prepare dry mustard just before using.

MUSTARD SEEDS have a mild, tangy flavour that adds good taste to pickles, salad dressings, and other preparations.

NUT AND SEED MILKS can be directly substituted for cow’s milk in most recipes. Any nut or seed can be blended with water to make “milk.” Among the most commonly used are cashews, pecans, walnuts, sesame seeds, and sunflower seeds. You can find nut and seed milks in natural food stores, but because it’s difficult to stabilize the product, it is usually advisable to make your own if possible. Some natural food stores and health bars do make these milks fresh and sell them as a perishable item. Nut and seed milks should always be refrigerated.

NUTRITIONAL YEAST is a food supplement rich in the B-vitamin complex, with a delicious cheesy flavour. It should not be confused with brewer’s yeast, which tastes bitter, or the yeast used for leavening. Use nutritional yeast to add flavour and nutrients to salads, sauces, soups, and main dishes. It is even good sprinkled over popcorn. Add nutritional yeast toward the end of cooking, as prolonged heating, and boiling in particular, diminish its nutritional value.

NUTS are high in unsaturated fats. Sold both packaged and loose, nuts are available shelled or not, roasted, raw, salted, unsalted, and flavoured. A good rule of thumb is to buy nuts closest to their natural form. Nuts in the shell keep the longest; packaged chopped nuts may already be rancid. Their oil content causes nuts to turn rancid easily, so it’s a good idea to store them in the refrigerator in a tightly covered container. Some nuts, such as pecans and walnuts, do very well frozen for several months. In general, buy nuts only as needed, from a reputable store with good turnover.

OLIVE OIL is made by pressing the oil from the soft pulp of olives. The best olive oils come from the first pressing and are labelled “extra virgin.” “Virgin” olive oil is the next best. Oils labelled “pure” are from the later pressings and are often extracted at high temperatures and/or with chemical solvents.
Olive oil has an exquisite flavour and fragrance and is excellent in salad dressings. Its relatively low smoking point (375ºF) makes it less acceptable for sautéing and stir-frying. Unless you use it frequently, it is advisable to buy olive oil in small quantities. Store it in a cool, dry place. It lasts longer in the refrigerator but will cloud up and develop hard, milky particles when cold; these, however, disappear at room temperature and the oil returns to its natural clear state.

OLIVES come in a variety of colours, sizes, and flavours. We recommend using imported olives from the Mediterranean, which include brownish-black Greek Kalamatas, black French niçoise olives, and large Sicilian green olives. They keep indefinitely in the refrigerator. Canned, ripe olives are comparatively tasteless.

PASTA is made from flour and water and, sometimes, salt. Some pastas include vegetables, such as spinach, carrots, and tomatoes, to provide colour and subtle flavour. Some pastas also contain eggs. Products called noodles” usually contain 5 1/2 % egg product.
Dry pasta keeps for months stored in a cool, dry place. It stands up to hearty sauces but can also complement more delicate toppings. Many shoppers prefer fresh pasta, which is sold in the refrigerator sections of a growing number of supermarkets and in specialty shops. Fresh whole wheat and vegetable pastas frequently are available in natural food stores. Fresh pasta should be stored in the refrigerator and used as soon as possible. Fresh pasta cooks faster then dried pasta, usually needing only a minute or two in boiling water. Spelt and kamut pasta are readily available.

QUINOA, pronounced “keen-wa,” is a nutritious grain with a delicate, pleasant flavour. It is quick to prepare and easy to digest. Quinoa seeds, which are yellowish and slightly larger than mustard seeds, are covered with a substance called saponin that protects them from insects and birds. Because saponin tastes bitter, quinoa should be rinsed well in hot water before using. It desired, toast the seeds briefly before further cooking to help bring out their nutty flavour.

RICE is the staff of life for more than half the world’s population. More than 98 percent of the rice grown in the North America is milled into white rice, which means the germ and bran are removed, and with them much of the nutrients. Brown rice is more nutritious then white and tastes better too. There are several sorts of brown rice, all are better if organically grown.
Basmati brown rice, native to the foothills of the Himalayas, is the rice traditionally used in Indian cooking. Recently introduced domestic varieties are thriving in North America due to their full flavour and delicious aroma.
Brown rice is the whole grain with only the indigestible hull removed. It is available as short, medium, and long-grain rice, with the short tending to be stickier and denser and best for croquettes, patties, and sushi. Long-grain brown rice is the most commonly consumed and is available in supermarkets, specialty stores, natural food stores.

RICE BEVERAGE is a commercially available product made from fermented rice. It can be directly substituted for dairy milk in most recipes.

RICE FLOUR has no gluten and is of value to people with wheat allergies and gluten intolerance. Rice flour produces dense-textured baked goods; it is particularly good for thickening sauces and gravies. Brown rice flour is better tasting and more nutritious than white rice flour; organically grown is best. Rice flour does not behave as wheat flour and therefore cannot be directly substituted in recipes. Rice flours are available at natural food stores.

RICE SYRUP, also knows as rice malt, is a sweetener made by cooking the liquid from fermented rice until it thickens to syrupy consistency. Brown rice syrup has a mild flavour that blends well with other ingredients. It is about 50 percent complex carbohydrates and as such has the gentlest effect on blood sugar levels of any sweetener. It’s very easy to digest. Additionally, rice syrup is made from only slightly polished whole-grain rice and so benefits nutritionally from all the components of the rice: hull, bran, and germ. It is hypoallergenic and contains no fructose or sucrose.

ROLLED OATS are hulled and then scoured to remove most of the bran. They are then steamed, and then flattened into flakes between rollers to make the familiar oatmeal sold as cereal and used in baking. Instant oatmeal, on the other hand, often contains such ingredients as added salt, calcium carbonate, caramel flavour, and guar gum. Steel-cut or Scotch oats are grouts that have been cut rather than rolled. They tend to be crunchier than rolled oats.

RYE FLOUR is the second most popular flour (after wheat) for bread baking. It gives bread chewiness and denseness as well as a unique flavour. Because it’s a low-gluten flour, it usually is combined with wheat flour in a proportion of one cup rye to two or three cups wheat flour. Dark rye flour contains the most bran and therefore is most nutritious. Buy it in small quantities from natural food stores, as it turns rancid in a few weeks. It is best stored in airtight containers in a cool, dark cupboard or in the refrigerator.

SAFFLOWER OIL has a mild flavour that blends with nearly anything. It also has a high smoking point and so is recommended for sautéing and wok cooking. Because it contains nearly 95 percent highly unsaturated fats, safflower oil has a short shelf life. Buy it in small quantities and store it in the refrigerator, when it will keep for several months.

SEA SALT is made from evaporated seawater, and may contain trace elements of the rich minerals of the ocean. So-called “table salt” is mined from the earth. Additives are often added to table salt to prevent clumping and moisture absorption. These additives are not added as often to sea salt.

SEA VEGETABLES have been eaten in coastal areas through the world since ancient times. Sea vegetables are exceptionally high in minerals and aid in the digestion of many foods. When possible, try sea vegetables gathered or cultivated in unpolluted waters. They should be stored in airtight containers in a cool, dark place, and will keep for months. Examples are dulse, kelp, kombu, wakame and nori.

SESAME OIL has a rich, distinctive taste and aroma that makes it a favourite flavouring for Oriental dishes. Regular, or light, sesame oil has a high smoking point and so is good for sautéing and wok cooking. Toasted or dark sesame oil can be used in dressings and flavouring, rather than for cooking. Light sesame oil is milder tasting and good for both salad dressings and cooking. Store in a cool, dark place.

SHOYU AND TAMARI are high-quality soy sauces that are vastly superior to most commercial soy sauces. Either can be substituted for salt in recipes, using one tablespoon for one teaspoon of salt. Both should be added to a dish during the last few minutes of cooking or at the table.

SOBA NOODLES are dried Japanese noodles made either entirely from buckwheat or from various combinations of buckwheat and wheat flour. They should be stored like any dry pasta.

SOY MILK is made from ground soybeans that are boiled in water and then strained. It is rich in iron, calcium, and phosphorous. Plain soymilk is a good alternative to cow’s milk in baking and dessert making. The flavoured milks, meant to be consumed as is, not for baking and cooking, have varying degrees of sweetness from the addition of barley malt syrup, honey, and/or maple syrup.

SOY SAUCE is a dark, salty seasoning made from soybeans. Most soy sauces are made from soy products, salt, water, caramel colouring, hydrolyzed vegetable protein (MSG), corn syrup, and other chemicals. Shoyu and tamari are excellent alternatives.

SPICES see Dried Herbs and Spices.

SPROUTS are grown from seeds, grains, or beans that have been soaked from six to twelve hours and then rinsed periodically as they germinate. Sprouts are easy to digest and are high in nutritional value. They are delicious when added to salads and sandwiches. Almost any seed, grain, or bean can be sprouted. The most popular sprout is alfalfa, but other favourites include adzuki bean, cabbage, clover, garbanzo bean, green pea, kale, lentil, mung bean, mustard, radish, and sunflower. You can grow your own sprouts at home.

TAHINI is an excellent and versatile paste made from ground hulled sesame seeds, which are sometimes roasted. Tahini, a staple in Middle Eastern cooking, is made from roasted seeds, and is stronger tasting than the mild paste that is made from raw seeds. Store in the refrigerator.

TAMARI, see Shoyu and Tamari

TEMPEH has its roots in Indonesian cooking and traditionally is made from fermented whole soybeans, although some commercially available varieties are made from soybeans combined with grains or other beans. Like tofu, tempeh is low in fat and calories, but it is richer in nutrients because it is made from the whole soybean; it is also more flavourful.

TOFU, made from soybeans, has been a staple of Chinese and Japanese cooking for centuries. Today, it is popular as an ingredient in many kinds of vegetarian diets. Its neutral taste renders it extremely versatile, slowing it to pick up a rich variety of flavours from herbs, spices, and other ingredients. Tofu can be baked, broiled, fried, grilled, marinated, scrambled, steamed, or c rumbled raw into salads. It can be used as the basis for salads, salad dressings, spreads, soups, main dishes, and desserts. Although tofu may be substituted for cheese in some dishes, it does not melt.
Tofu is sold in firm and soft forms. The firmer the tofu, the higher its nutrient density because there is less water per ounce. Soft tofu is recommended for dressings, sauces, and dips: firm tofu cakes are best for cooking and stir-frying. Soft tofu is white and malleable and usually sold in tubs; firm tofu is sold as blocky, off-white cakes. It is inexpensive and easy to find in supermarkets. Asian markets, and natural food stores. It is sold in bulk or packages in the refrigerator section and is kept covered with water. Tofu will keep in the refrigerator for up to a week if the water is changed daily to help keep it fresh.

WHEAT GERM is to the grain what a seed is to a fruit- the plant sprouts from the germ, which holds its most precious nutrients. Wheat germ is high in fibre, iron, vitamin E, and the entire B complex (except for b12). It is sold raw or toasted and can be sprinkled or spooned on cereals and added to soups, stews, breads, and other dishes. Wheat germ should always be refrigerated or frozen, as it is highly perishable. Raw wheat germ can turn rancid very quickly: toasted wheat germ lasts a little longer, but toasting destroys some of its nutritional value. Jars of wheat germ are easy to find in supermarkets and natural food stores.

UDON NOODLES are flat Japanese noodles made from whole-wheat flour or from a combination of whole wheat and unbleached white flour or whole wheat and brown rice flour. The noodles, which are thicker than soba noodles, are delicious in cold noodle dishes. They are sold in natural food stores and Asian markets.

UMEBOSHI PLUM PASTE is a distinctive sour-salty Japanese seasoning that is used in dressings and in sushi. It is made from green, immature uneboshi plums, and its purple colour derives from the shiso leaves added to the mixture during processing. It is available at natural food stores and Asian markets and should be stored in the refrigerator once opened.

UNBLEACHED WHITE FLOUR is white flour that has not been chemically bleached. Its colour is not quite as white as bleached white flour. It is the one exception to our rule about using only unrefined, whole grain flours. Although most nutrients are removed from the flour during processing, unbleached white flour contains more gluten than whole-wheat flour and therefore is useful in bread recipes that need a really good rise. Always combine it with whole wheat or another whole-grain flour. Unbleached white flour is easy to find in supermarkets and will keep, if properly stored, for up to six months. Store it in an airtight container in a cool, dry place or in the refrigerator.

VINEGAR is made from fermented grains and/or fruit. Each kind has a distinctive flavour. Oriental vinegars are made from rice and have a gentle, tart flavour. Umeboshi plum vinegar, which is not really vinegar because it is not fermented, is salty tasting. More robust red wine vinegars are typical of the Mediterranean countries, and subtle white wine vinegar is often used in French cooking. Apple-cider vinegar is a kitchen staple in North America. Vinegars are used in salad dressings, pickling recipes, and sauces. The best are made from organic ingredients, without additives, and are unfiltered and unpasteurized. These may look cloudy but they taste wonderful. Buy organic vinegar at natural food stores and keep it in a cool, dry cupboard. It last for months.
Use lemons and/or limes as substitutes for vinegar in salad dressings or mayonnaise.

WILD RICE is actually the seed of an aquatic grass with a distinctive long, dark brown kernel. Long a staple of the Native American diet in certain parts of the continent, wild rice is still harvested from shallow lakes where it grows wild. Some cultivated wild rice is grown in paddies. Wild rice is never ground into flour; the whole kernel is always cooked. To cook, put one part wild rice and three parts water in a large pot, bring to a boil, and simmer for an hour, or until the rice is tender. True wild rice is expensive and usually is sold in specialty shops and in some natural food stores. Hybrid and cultivated strains are less expensive and easier to find.