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Glossary of Terms

Acidulated Water

Water with lemon squeezed into it. Used to prevent vegetables such as artichokes and celery root from discoloring.

Acne

Acne Vulgaris is the most common skin disorder in the United States. Common acne, as it appears in adolescents, is associated with genetic predisposition, hormonal abnormalities, and clogged pilosebaceous follicles. Although there are many types of acne, they most commonly come in the form of blackheads, whiteheads, blemishes, pimples, or zits. Many acne products exist in the marketplace today, but a healthy diet approach may be the first acne remedy that many overlook.

Adzuki Beans

Small reddish brown beans with a white stripe along one edge. They are popular in Japan and China. Their low fat content makes them easily digestible.

Agar-agar

Vegetarian form of gelatin, made from a red seaweed that is processed into flakes, bars, or powder. The bars are also known as kanten bars.

Amaranth

An herbal plant that can be used in the place of wheat or other grains.

Ancho Chile

Dried poblano, the most commonly used chile in Mexico. The sweetest of the dried chiles, it has a mild fruit flavor. The name means wide in Spanish. The chile is a dark mahogany color and measures 4 to 5 inches long and 3 inches across.

Apple Butter

A concentrated form of apple sauce with a thick soft consistency, made by slow cooking apples with water or cider until the sugar in the apples caramelize and turn the butter a deep brown. It has a much longer shelf life than apple sauce.

Arame

Slightly sweet and delicately flavored sea vegetable that grows in the seas around Japan. Comes in thin strands. Available in Asian markets and natural foods stores.

Arrowroot Powder

Root starch used as a thickener, much like cornstarch.

Arthritis

The most common form of arthritis, a very common joint disorder, is Osteoarthritis, also known as degenerative joint disease. Gradually, the joint cartilage deteriorates and bones become exposed and rub together, sometimes creating growths called spurs. When the joint moves, spurs grind against each other causing pain and joint instability. Osteoarthritis can affect any joint, but is most common in the fingers, knees, ankles and feet, hips, neck, and spine. Osteoarthritis is mild at first, with stiffness and pain in the morning or after exercise.

Asafetida

Also known as hing. Made from a resin. It is quite smelly, so close the jar immediately after using. When it is cooked in oil or ghee, however, it emits a pleasant oniony aroma. For this reason, it is often used in place of onions and garlic. An ingredient in many dhals, it is considered a valuable digestive aid. Available in Indian markets.

Ashwagandha Root

Used in Ayurvedic medicine, and sometimes called "Indian ginseng", this herb is native to India and Africa. Ashwangandha contains compounds called withanolides, which are similar to the active constituents in ginseng. Ashwagandha helps the body adapt better to environmental stresses, enhances immune function, and promotes an overall feeling of well-being.

Asthma

Asthma is a chronic respiratory disease in which bronchial obstruction and bronchospasm lead to dyspnea, wheezing, chest tightness and/or cough. When asthma flares up, the bronchial tubes become swollen and the muscles around the airways constrict, which makes breathing difficult. This attack also releases compounds called histamines and other chemicals into the body. This causes further inflammation and creates excess mucus that makes breathing even more difficult. An asthma attack can last from a few minutes to a few days. Most episodes can be treated or managed with medicine and self-care plans. Many people who do have asthma are free of asthma symptoms most of the time.

Astragalus Root

Astragalus is a Chinese herb used to boost the immune system and reduce the adverse effects of stress and fatigue. It helps raise the white blood cell count and fight chronic viruses but should not be used if you have an acute infection or a fever.

Ayurvedic Medicine

This medical system originated in India and is considered a complementary and alternative whole medical system. Many therapies are involved, such as herbs, massage, and yoga. The aim of this system is to integrate and balance the body, mind, and spirit. It is believed to help prevent illness and promote wellness.

Barley

Small, stubby-kernelled grain with a lot of natural starch. Sold pearled or hulled. Barley contains gluten and should be avoided if you have celiac disease or are gluten sensitive.

Barley Malt

Mild sweetener with a strong, distinctive flavor and a consistency and color like molasses. Made from sprouted barley. Add hops and yeast, and you've got beer.

Barley Miso

A dark miso with a rich, salty, full flavor. Mellow barley is a much milder variety.

Basmati Rice

Long-grain rice with a nutty aroma and fluffy texture. The most prized rice in India.

Belgian Endive

Shaped like a short, fat cigar, a pale yellow crisp, bitter salad green. It is a member of the chicory family.

Berbere

Classic spice mix for Ethiopia. Also available as a dried mix at well-stocked spice stores.

Betaine Hydrochloride

Betaine hydrochloride is an acidic form of betaine, a vitamin-like substance found in grains and other foods. Betaine hydrochloride is recommended by some doctors as a supplemental source of hydrochloric acid for people who have a deficiency of stomach acid (hypochlorhydria). Gastric acid is produced by the parietal cells of the stomach to ward off bacterial and parasitic intestinal infections and to digest protein properly. If you are passing a lot of stinky gas, this is for you!

Blanch

Cook briefly in boiling salted water. It facilitates the removal of skins, such as for almonds, pearl onions, tomatoes, and peaches; eliminates harsh or bitter flavors, such as for broccoli rabe; or partially cooks a food before it is cooked by another method, such as roasting.

Blood Orange

A fruit more intensely flavored than juice oranges, with orange to crimson-colored skin and blood-red juice. Mostly available from January to March.

Bok Choy

Large leafy green leaves and a large white, tender stalk. It cooks quickly. You can use leaves and stems in a stir-fry. It contains a significant amount of vitamin C, folic acid, beta-carotene and calcium.

Borage Oil of GLA (Gamma Linoleic Acid)

GLA is the active ingredient found in the oil of borage seeds. It is an essential fatty acid in the Omega-6 category, but unlike the unhealthful Omega-6 oils, such as vegetable oil, borage oil has tremendous health-promoting effects. It is essential for smooth, healthy skin and helps women with hormonal balance, easing conditions such as PMS and menopause. GLA has been researched for its ability to relieve PMS, reduce inflammation caused by arthritis, lower cholesterol, and help reverse diabetic neuropathy.

Boswelia

Boswelia is an herb with an anti-inflammatory benefits. It may help relieve joint pain, Crohn's disease, ulcerative colitis, and asthma. Boswelia also helps detoxify the joints, which often act as reservoirs for environmental toxins and stress. It is used in Ayurvedic medicine.

Braising

Cooking food first in fat and then simmering it in liquid until tender.

Brining

A process similar to marinating in which meat is soaked before cooking in a solution of salt, water and sometimes herbs to make the meat especially tender and juicy.

Broccoli Rabe

Commonly eaten in Italy, a green with a pronounced bitter flavor (a blanch before cooking gets rid of some of the bitterness). Its leaves are similar to those of a turnip with little broccoli-like florets interspersed among the greens. All parts are edible.

Bromelian

An enzyme found in pineapple juice and stems. Used for arthritis, digestion and other conditions.

Brown Rice Vinegar

Traditionally brewed vinegar imported from Japan, made from rice, koji, and spring water. It has a smooth and mellow flavor and low acidity.

Bruise

To release the flavorful oils in herbs, spices, or citrus peels by laying the flat side of a knife over the item and giving it a firm smack, the way you would for peeling a clove of garlic.

Butternut Squash

Squat, round, usually dark green winter squash with dense, sweet orange flesh. Japanese kabocha, Honey Delight, and Black Forest are all in the butternut category.

Candidiasis

Candidiasis is commonly referred to as a Yeast Infection or Thrush. It is a fungal infection that can occur in your mouth, esophagus, intestines, bladder, vagina, or male genitals. It is the result of an overabundance of a microorganism called Candida Albicans, which is naturally present in the human body in small amounts throughout your GI tract (Gastrointestinal).

Capers

Pungent, intensely flavored blower buds of a Mediterranean shrub. They have a singular flavor that pairs well with fish, olives, and anchovies. They are sold either pickled or packed in salt.

Cassia Leaf

The type of bay leaf used in Indian cooking is a leaf from the cassia tree. Like bay laurel, it is an evergreen member of the laurel family. Sometimes called Indian bay leaf, it is milder than a bay laurel leaf, with a sweet taste and mellow spicy aroma.

Celery Root (Celeriac)

Primarily available in the autumn and winter, celery root looks like a gnarly brown turnip. To use, peel away the thick skin and the mass of little roots with a wide Y-shaped vegetable peeler or a knife. The firm white flesh has an intense celery flavor. It you're not going to cook the celery root immediately, hold it in acidulated water.

Celiac Disease

Celiac Disease is a digestive disease caused by an extreme sensitivity to gluten, the main protein in wheat, barley, and rye. In people with celiac disease, gluten acts as a foreign antigen, triggering an immune response that damages the lining of the small intestine. This results in mal-absorption of fat, calcium, iron, foliate, and other nutrients.

Chard (Swiss Chard, Red Chard)

Comes in green, red, and a mixed variety; all are interchangeable in recipes. Even though the thick stems are edible, it's preferable to remove them for most dishes. Chard is readily available all year-round. Look for ribs that show no discoloration and for crisp, curly leaves.

Chestnuts

Starchy nuts that have to be roasted and skinned before they are cooked. Vacuum-sealed, cooked and peeled chestnuts are widely available. They taste good and can be used in traditional recipes without the lengthy preliminaries of soaking, roasting, and skinning.

Chia Seeds

Tiny seeds rich in omega 3 fatty acids, especially linolenic acid. They add soluble fiber, vitamins, and minerals. A chia seed has the ability to absorb more than 12 times its weight in water, helping the body retain moisture and balance electrolytes.

Chickpea (same as Garbanzo Beans)

Edible legume that is high in protein, zinc, folate and dietary fiber.

Chickpea Flour

Chickpea flour is made from chickpeas that are ground into flour. Chick pea flour can be toasted or untoasted. If it is not labeled, it is untoasted. Chickpea flour is used extensively in Indian cooking, in French Provencial cooking for Socca, and in Italian cooking for Panissa. It makes a flavorful thickener and is used in gluten free baking.

Chiffonade

Finely shredded leaves, most often leaves that have been stacked, rolled, and then sliced. Frequently used for basil and spinach.

Chile de Arbol

Tiny, dried, "tree-like" chiles which are closely related to cayenne, with a searing, acidic heat, They are bright red, about 2 to 3 inches long and 1/2 inch wide.

Chinese Black Beans

Black soybeans that have been fermented. They give a distinctive flavor to Chinese black bean sauces. Sold in Asian markets and gourmet stores, they keep indefinitely. A quick couple of rinses removes the excess salt.

Chipotle Chile

Smoked red jalapenos with a hot, smoky, sweet flavor.

Chipotle Chiles in Adobo Sauce

Chipotle chiles (smoked jalapenos) packed in small cans in a tomato-based cause. Convenient to use (you can store any extra in a jar in the refrigerator for many months). They are readily available in gourmet markets and natural foods stores.

Chronic Fatigue Syndrome

Chronic Fatigue is different from Chronic Fatigue Syndrome. Chronic Fatigue Syndrome has to do with your immune system and your body's inability to maintain energy levels adequate for top function.

Cremini Mushrooms

Similar to button mushrooms in look and flavor but rounder and larger, with tan or brown caps.

DASH Diet

This eating plan has been proven to lower blood pressure in studies sponsored by the National Institute of Health. It stands for "Dietary Approaches to Stop Hypertension" and is mostly based on consuming fruits and vegetables and low-fat or non-fat dairy.

Deglaze

To add liquid to a hot pan that has just had food cooked in it. The liquid facilitates scraping up any brown bits that stick to the bottom of the pan and enables reclaiming the juices that have cooked down.

Delicata Squash

Small, elegant-looking oblong winter squash with characteristic green stripes. Its edible skin is easy to peel.

Depression

Depression is a common syndrome marked by sadness, hopelessness, and apathy. Associated symptoms or signs of depression may include poor concentration, excessive guilt, sleep disturbance, appetite disturbance, sexual dysfunction, delusions, anxiety, and psychomotor changes (e.g. slowed thoughts and movements, slurred speech, slumped posture). Treatments for depression can involve a range of therapies, medicines, diet and lifestyle modifications, as there are many types of depression and each may necessitate a different regimen to treat or cope with it.

Diabetes

Diabetes mellitus includes a group of metabolic diseases characterized by hyperglycemia, which is attributable to insulin deficiency and/or insulin resistance. Diabetes appears to manifest itself when the body does not properly use or create enough insulin. Insulin is the hormone needed to convert sugar, starches and other food into the energy. When your insulin levels are not right, your blood sugar builds up too high.

Dried Chestnuts

Available in gourmet stores, Italian groceries, and natural food stores, especially through autumn. They are sold either loose, from a bin, or in packages. They come already peeled and are convenient to use. Soak the dry chestnuts as though they are beans (either overnight or with the quick-soak method). This will reduce the cooking time considerably and make it easier to remove any skin left on. Remove any bits that float to the top of the soaking water. Any skin left in the grooves of the chestnuts will disappear when the dish is pureed. Fresh peeled chestnuts are also available bottled or vacuum-sealed.

Dulse

Tasty purple-leaf vegetable. It is high in potassium and magnesium. When dried, it is slightly crispy salty snack. Rinse well before using. Add dulse to soups, salads, casseroles, vegetables or grains.

Eczema

Eczema is a skin inflammation that produces red, itchy, rash-like areas. These can occur on the face, scalp, wrists, and hands, as well as at the crease of the elbows, in back of the knees and sometimes elsewhere on the body. It is associated with other markers of atopy, such as asthma, allergic rhinitis, and food allergy. Persistent scratching or rubbing can bring on chronic eczema, with its distinctive dark, thickened, scaly red patches

Emulsify

To blend two or more liquid that would otherwise remain separate in a homogenous liquid, generally by whisking.

Evening Primrose Oil (EPO)

Evening primrose oil is derived from the seeds of the evening primrose plant. Like borage oil, EPO contains gamma linoleic acid (GLA) and can help relieve the symptoms of PMS, diabetes, and such inflammatory conditions as ulcerative colitis, lupus, and rheumatoid arthritis.

Farina de mandioja

Farina de mandioja is also known as tapioca flour, manioc flour, yucca flour, and cassava flour. Made from the tuberous root yucca, it is used in traditional Latin American recipes and gluten free cooking. It has a coarse, mealy texture and a nutty flavor with a faint hint of acidity.

Farro

Spelt-like whole berry that is common in Italy. Available in Italian and gourmet markets.

Fatigue

Fatigue, or chronic fatigue, is more than a passing feeling of lethargy. Your body experiences deep and constant fatigue. Chronic fatigue has some debilitating effects, such as an inability to focus, mood swings, weariness and anxiety. It is usually a symptom of some greater medical condition, such as insomnia, a nutritional deficiency, being overworked, or many other factors.

Feta Cheese

Feta cheese (Greek, Bulgarian, Domestic) is a brined curd cheese traditionally made in Greece, Anatolia and the Levant with ewe's and goat's milk. Outside the EU, cheeses sold as 'feta' may include cow's milk.

Flavanols

Flavanols are part of a family of compounds called polyphenols which can act as antioxidants. Flavanols can be found in cocoa, dark chocolate, black tea, acai, pomegranates, cherries, apples, berries, purple grapes, broccoli, and kale.

Flavonoids

Found in a variety of fruits and vegetables, flavonoids have antioxidant properties and inhibit the production of LDL cholesterol.

Flaxseed Oil

Oil from the seeds of the flax plant. It is high in soluble fiber and a source of omega 3 fatty acids.

Food Allergies (Wheat, Milk, Nuts, etc.)

A food allergy or intolerance is an abnormal reaction of your body's immune system to common foods. Your reaction can range from a very mild reaction to a serious one- anaphylactic shock (or anaphylaxis), which makes it very difficult to breathe. The most common food allergies are peanuts, tree nuts, eggs, wheat, milk, fish, and shellfish. Children can outgrow allergies to eggs, milk, soybean products and wheat, but they rarely outgrow sensitivity to peanuts, tree nuts, fish, and shellfish.

Food Intolerance

Food intolerance is another type of reaction that creates similar symptoms to food allergies but is not caused by the immune system and is, instead, is about a person's digestive system. Usually, food intolerances are caused by an inability to break down particular foods. The most common intolerance is lactose intolerance. Allergic reactions usually affect the skin and intestines and occur within two hours of consuming the food.

Frisee

Known as curly endive for its light green, ruffled spindly leaves. It has an assertive, slightly bitter flavor. It is a member of the chicory family and is most often used as a salad green. Remove the heavier white stems before using.

Garam Masala

A blend of Indian spices usually including some sweet ones.

Garbanzo Bean (also known as Chickpea)

Edible legume that is high in protein, zinc, folate and dietary fiber.

Ghee

Ghee is made from simmering butter to remove the water and milk solids. It has a long shelf life and is able to withstand high cooking temperatures.

Gout

Gout is a type of arthritis caused by a buildup of uric acid in your blood. Sometimes this buildup is harmless, while other times it crystallizes in your joints and causes extreme pain, stiffness, and inflammation. Overtime, this can harm your tendons, joints, and other tissues.

Guar

A legume that is edible and can be eaten as a green bean. It is also used as a geling agent in dairy products such as cheese and ice cream. It is also used as a fiber supplement.

Harissa

A North African/Middle Eastern hot red sauce or paste made from small peppers, cayenne, olive oil, garlic, and coriander, pounded with cumin and either dried mint or verbana leaves. It may also contain tomatoes.

Hass Avocado

The best-tasting avocado. It is small and dark green, with pebbly, rough skin and buttery, dense flesh.

Hatcho Miso

High-protein dark miso made from soybeans.

Headaches

Headaches result from a mix of signals from your brain, blood vessels and surrounding nerves intermingling. Sometimes headaches are caused by an illness, infection, cold or fever. (These include sinutis, pharyngitis or otitis). They can also be a result of environmental factors such as second head tobacco smoke, strong odors, and exposure to allergens.

Hearts of Palm

A delicacy taken from the core of the trunk of some pieces of palm trees. It is a crisp, white, watery vegetable, akin to a water chestnut but chewy, with its own distinctive taste. It is central to Cuban cooking and to regions in the world where palm trees grow. Hearts of palm (even organic) are readily available in cans.

Herbs de Provence

Classic herbs used in the South of France, easily found as an herb blend. Typically includes rosemary, marjoram, basil, bay leaf, and thyme. It can also include lavender and summer savory.

High Blood Pressure

High blood pressure, also known as hypertension, is when the heart has to work harder to get blood to the body. A blood pressure level of 140/90 mmHg or higher is considered high. High Blood Pressure is a risk factor for a variety of serious diseases including coronary disease, stroke, hardening of the arteries, and atherosclerosis. It is thought to be one of the most important and preventable cause of premature death in developed countries.

High Cholesterol

Cholesterol is a waxy fat-like substance found in every cell, but concentrated in the brain, liver, and blood. It is extremely important to the body. Cholesterol creates a protective sheath around the nerves and assists hormone production and aids digestion. There are two types of cholesterol: HDL ("good") and LDL ("bad"). Too much cholesterol can clog arteries, leading to a heart attack or stroke. The excess cholesterol that cannot be processed by the liver or excreted is left to circulate through the bloodstream. If this excess is oxidized, it can inflame or affect immune system activity. Eventually this excess cholesterol lines the arteries or can break off and clog the vessel walls and lead to a heart attack.

Hijiki

One of the most mineral-rich sea vegetables. Comes in black spaghetti-like strands and has a briney sea taste. Needs to be soaked for at least 20 minutes and cooked for at least 20 more.

Hominy

Hominy is dried corn kernels which have been treated with an alkali of some kind.

Hypothyroidism

Hypothyroidism is a condition in which the thyroid gland fails to secrete sufficient thyroxine and triiodothyronine. Symptoms may include weakness, fatigue, and weight gain. Hypothyroidism is about four times more common in women than in men and is a particular risk for women over age 50.

Indian Red Chiles

Similar to cayenne peppers, these are the chiles in Indian chile powder.

Jalapeno Chile

Plump, shiny, bullet-shaped fresh pepper, these are the chiles in Mexican chile powder.

Jasmine Rice

Long-grain, high-quality, slightly sticky white rice used in Thai cooking. It has a distinct fragrance when cooked.

Jicama

Also known as the Mexican potato or turnip, this large round tuber has hard, brown skin. The exterior masks a sweet vegetable with watery, crunchy flesh that is best eaten raw.

Kabocha Squash

Squat, green winter squash with dense, flavorful orange flesh and dark green edible skin. Also called Hokkaido pumpkin.

Kalamata Olives

Large, purplish black olives from Greece. Meaty and rich, they are a great all-purpose olive.

Kale

One of the hardiest greens, able to withstand frost and snow. Russian Kale, the most available variety, has dark green, crisp, tightly curled leaves. There are other varieties on the market. These include: Tuscan kale, which has narrow leaves and a sweet, wild flavor; curly kale, which is dark green with very curly leaves; land ornamental kale, which has ruffley violet-edged leaves and is used as a decorative plant. The stem on all varieties should be removed before cooking. Young kale can be lightly cooked. The more mature it is, the longer cooking time it requires.

Kirby Cucumber

A short cucumber, with a thin skin and inconspicuous seeds, used for both slicing and pickling. It's small, with bumpy yellow or green skin.

Koji

A fermenting catalyst for amasake, mirin, sake, soy sauce, and miso, among other products.

Kombu

Kelp that comes in flat, stiff ribbons and gives body to grains, stews, and soups. A natural flavor enhancer since it is high in glumatic acid, a natural form of monosodium glutamate. A small piece of kombu added to a bean cooking pot improves the bean's flavor and digestibility.

Kudzu

The powdered root of the kudzu plant, used as a thickener. Kudzu has the added quality of being a medicinal ingredient, specifically used in the East to alkalize acidic conditions such as colds, nausea, and indigestion. Soothing for the belly.

Labne

Strained yogurt cheese, made by straining yogurt overnight in the refrigerator over cheesecloth until it is half the size. Labne can be used as a spread, crumbled over a salad or eaten sliced. Purchase it in a Middle Eastern store or make it by taking 2 cups plain yogurt and 1/2 teaspoon salt and placing it in a piece of doubled cheesecloth or a muslin sack. Tie it to the sink and suspend it over a large bowl to catch the dripping liquid. Let it hang overnight or for about 12 hours. Remove from the cloth and store covered in the refrigerator until needed.

Latke

Yiddish word for the pan-fried potato cakes most often associated with Hanukkah.

Lemongrass

An herb that looks like coarse, heavy grass Used for its sour-sweet citrus flavor, associated with Southeast Asian cooking.

Licorice Root (Glycyrriza glabra)

This is a flavorful herb that has been used in food and medicinal remedies for thousands of years. It helps the body adapt much better to stress by supporting adrenal function. Licorice acts as a demulcent (a soothing, coating agent) to relieve respiratory ailments (such as allergies, bronchitis, colds, sore throats, and tuberculosis), stomach problems (including heartburn and gastritis), inflammatory disorders, skin diseases, and liver problems.

Lipoic Acid

Lipoic acid is an antioxidant that has been extensively researched for its application in diabetes, blood sugar metabolism, heavy-metal detoxification, liver health, hepatitis, and diabetic neuropathy. Lipoic acid helps the body produce energy, thus fighting the aging process. It also optimizes the function of the insulin receptors, making it an essential nutrient for diabetics.

Liquid Smoke

Made by placing high-grade smoking woods, such as mesquite or hickory, into sealed retorts where the intense heat makes the wood smolder, releasing gases seen in ordinary smoke. The gases are chilled to liquefy them, then filtered to remove impurities, then aged in oak barrels. Liquid smoke adds a smoky flavor to foods and keeps for years on the pantry shelf.

Magnesium

Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50 percent of total body magnesium is found in bone; the other half is found predominantly inside the cells of tissues and organs. Magnesium helps maintain normal muscle and nerve function and keeps bones strong. Because of this, magnesium serves well as a muscle relaxant and aids in relieving muscular and menstrual cramps. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.

Maple Sugar

Crystallized maple syrup.

Masa Harina

Fresh corn masa that has been dried and powdered. The texture is much finer than that of cornmeal. Maseca is the best brand currently available. Stored in a dry place, masa harina will keep for a year.

Mirin

A sweet wine naturally brewed and fermented from sweet brown rice, koji, and water. The alcohol in mirin evaporates in the cooking, leaving behind a mild sweetness. For the best quality, purchase mirin in natural food stores.

Miso

Fermented soybean paste, made by mixing cooked soybeans with koji, salt, and water, then fermenting the mixture for 2 months to 3 years. Used to make soup and as an addition to many different dishes. Miso is high in protein and loaded with enzymes that help digestion.The huge variety of misos range from mild and light to full-bodied and dark.

Moong Dhal

Split and hilled mung beans, available in any Indian grocery. An easily digestible bean, it is used frequently in dhals.

Moqueca

A type of Ragu or fish stew made with firm fleshed fish, shrimp, crab or any combination of fish and shellfish. The fish is poached in a rich broth seasoned with onions, sweet peppers, coconut milk, lime juice, tomatoes, dende oil (red palm oil), marjoram, and parsley.

Napa Cabbage

Mild cabbage shaped like a football with crinkly leaves and broad white ribs. Cooked or raw, all parts are edible. Also called Chinese cabbage.

New Mexican Chile

Scarlet, elongated, tapered chile measuring 5 to 7 inches long and 1-1/2 to 2 inches across. It has an uncomplicated red chile flavor. Sold in the form of crushed flakes and ground powder.

Nicoise Olive

Tiny, brownish black French olive with a large pit in proportion to its size.

Nori

Cultivated sea vegetable that is harvested, washed, chopped, and spread over bamboo mats to dry into paper-thin sheets. Most familiar as the sheets that wrap sushi.

Olive Leaf Extract

Derived from the leaves of the olive tree, olive leaf extract is an antibacterial, antiviral, and anti-parasitic substance that will help fight off the common cold, as well as active herpes outbreaks. People taking blood thinners or antibiotics should exercise caution, as olive leaf extract could reduce the efficacy of both medications. For best results, look for capsules that contain 500 mg standardized to 20 percent oleuropein.

Omega-3s

Omega-3s are essential fatty acids found in fish and fish oil. About 15 percent of the alpha linoleic acid in flaxseed oil will also convert to omega-3s in the body of a healthy person. According to the National Research Council, more than sixty health conditions have been shown to benefit from essential fatty acid supplementation. Omega-3's help reduce systemic and localized inflammation; they also treat dry skin, depression, PMS and menstrual cramps, high cholesterol and triglycerides, and poor circulation. Wild Alaskan salmon, sardines, and krill are all excellent sources of omega-3s, as they are all naturally low in mercury.

Osteoporosis

Osteoporosis is a progressive degenerative condition of bone mineral, density, mass, and strength. Eventually, the bone becomes weak and thin, making it susceptible to fractures and breaks. Wrists, hips, and spinal vertebrae are the most common areas for damage. Women are the most likely to develop osteoporosis. There is currently no cure for osteoporosis, but it can be slowed or limited with diet, medications, lifestyle changes, and nutritional supplements.

Pasilla Chiles

Dark raisin-brown dried chile measuring 5 to 6 inches long and 1 ½ inches across. It ranges from medium to medium hot. The name means "little raisin"; also known as chile negro.

Pearl Couscous

Also known as Israeli couscous, pearl couscous is about twice the diameter and made of hard wheat instead of semolina After being shaped and rolled into small balls, these semolina pearls are toasted in an open-flame oven, which lends them a toasty nutty flavor, and allows the pearls to absorb liquid without falling apart.

Pickled Ginger

Traditional sushi condiment, pickled ginger is marinated in seasoned vinegar to enhance a fresh, pungent taste. It turns light pink after a week of pickling. It enhances other flavors and cleanses the palate.

Pickled Jalapeno Peppers

Cans of pickled jalapenos, with a few carrots thrown in, are wonderful for giving a briny heat to dishes. They are widely available in the ethnic foods section of supermarkets and in gourmet markets. Once you open the can, store any leftover jalapenos in a covered container. These will last for months in the refrigerator.

Polenta

Thick, savory cornmeal porridge. Staples of Northern Italy, eaten soft or allowed to cool and firm so it can be cut into shapes before boiling or frying. Also referred to as a coarse cornmeal grind.

Polyphenols

This is a group of chemical substances that have antioxidant characteristics found in plants and foods, such as berries, tea, grapes, oil, walnuts, peanuts, and other fruits and vegetables. They may reduce the risk of cancer and cardiovascular disease.

Pomegranate Syrup

Also knows as pomegranate molasses or concentrated pomegranate juice. A thick, deliciously sweet-tart syrup made from reducing pomegranate juice. It is used frequently in Turkish and Iranian cooking. It has so much flavor and viscosity that it needs only a small amount of oil to balance the flavor. You can find it in gourmet markets and Middle Eastern groceries.

Porcini

Intensely flavored Italian mushrooms, most often dried, which need soaking to soften and remove the sand. The soaking broth adds intense mushroom flavor to soups, sauces, and stocks.

Port

Sweet fortified wine. More alcoholic and sweeter than table wine, it keeps well even after the bottle is opened.

Portobello Mushrooms

Versatile large-caped mushroom with a dense texture and full flavor.

Probiotics

Natural, "good" bacteria that live in our intestines, helping the digestive tract and immune system stay healthy. Probiotics are found in most yogurts and are available in powdered or capsule form. Probiotics are most commonly sold under the names "acidophilus," "bifidus," or "lactobacillus." It is imperative to take them during and after a course of antibiotics so that you can replace the good bacteria that has been lost.

Psoriasis

Psoriasis is a chronic skin disorder involving hyper-proliferation of the skin. This happens when skin cells reproduce at a faster than normal rate. The main symptoms are raised red patches, covered with silver or whitish skin flakes. The disorder is not contagious. Usually psoriasis appears on the scalp, elbows, lower back, buttocks, and knees.

Puree

To blend raw or cooked foods until smooth, using a blender, food processor, food mill, or hand masher.

Purine

A natural component of all human tissue and many foods. They have a particularly high concentration level in some foods which can raise the blood uric acid level and precipitate a gout attack.

Quercetin

Quercetin is a bioflavonoid, one of a group of potent nutrients that are found in plants, fruits, vegetables, teas, apples, onions, and beans. Quercetin acts to inhibit the release of histamines during allergic reactions like eczema, asthma, and hay fever.

Raita

Cooling Indian dish of yogurt with mint and cucumbers, served alongside hotter dishes to soothe the palate.

Rapadura

Sweetener made from dried granulated cane juice. It is often used in Latin American countries and the Caribbean. It is full of dietary iron.

Refresh

To arrest the cooking process by immersing the food (usually a vegetable) in cold water or ice water to stop the cooking, particularly useful in producing perfectly cooked asparagus. See Myra Kornfeld's video about shocking and refreshing foods.

Resveratrol

This is a phytoalexin, or antibiotic, that is produced when certain plants are under attack by bacteria or fungi. It is found in the skin of grapes and is a constituent of red wine and has been found to help lower blood-sugar levels.

Rice Syrup

Mild sweetener with a subtle butterscotch flavor, made from brown rice. Good for savory food as well as desserts, and for those who want the lightest possible sweetening.

Rice Vermicelli (Rice Sticks)

Thin rice noodles made from rice and water. Reconstituted in hot water, they are suitable for soups or used as pasta. When in contact with hot oil, they puff and become crisp. Rice noodles also come in wide widths, such as fettuccine-style, which are suitable for sauces. These need to be cooked for a couple of minutes. Rice pastas are readily available at natural food stores, gourmet markets, Asian markets, and many supermarkets.

Rose Water

Distilled rose petals in water, an important flavoring in Middle Eastern food. Buy it in gourmet groceries, natural food stores, and Middle Eastern Groceries.

Saffron

Dried, thread-like stigmas of the saffron crocus. A small amount flavors a whole dish and colors it a brilliant gold.

Sake

A rice wine of 15% alcohol content. It is widely used in cooking.

Salt Cod

Also known as baccala, used in dishes from Brazil, Trinidad, France, and Spain. Often found in the refrigerator section in fish markets. You must soak it in cold water overnight, changing the water a couple of times to remove the saltiness. Tip: bring it to a boil and discard the first boiling liquid before cooking it. It has a strong, distinctive flavor.

Saute'

To cook food quickly in a small amount of fat. Sauté pans are shallow skillets with either sloping or straight sides and a long handle.

Sea Salt

Sea salt is either evaporated by the sun and wind or dried, additive-free, at low temperatures. The highest in trace minerals are sea salts evaporated by the sun and wind and packaged to retain their moisture.

Seitan

High-protein chewy "wheat meat" made of wheat gluten. It's available in plastic tubs in the refrigerator section of natural food stores.

Selenium

This is an essential trace mineral that has powerful antioxidant effects in the body. Selenium is also necessary for efficient energy production in the cell's furnace, the mitochondria, and for optimal functioning of the immune system. Aqueous selenium is particularly useful in treating mercury toxicity.

Semolina

Flour made from durum wheat, a high-protein wheat suitable for pasta. It imparts a lovely texture to baked goods.

Serrano Chile

Smaller and hotter than jalapenos, it is the hottest commonly available fresh chile.

Sesame oil

There are two types of sesame oil. Toasted sesame oil, often referred to as dark sesame oil or Asian sesame oil, derives its dark color and flavor from toasted hulled sesame seeds. Cold pressed sesame oil, also known as unrefined sesame oil, has less flavor than the toasted oil, since it is produced directly from raw, rather than toasted seeds. Cold-pressed sesame oil is available in Western health shops. Use the cold press when you do not want an intense toasted flavor.

Sherry

Fortified wine originally from Spain, also produced in California. More alcoholic and sweeter than table wine, it keeps well even after the bottle is opened.

Shitake

Japan's most popular mushroom, sold fresh or dried. Widely sautéed or used as a basis for stocks. The hard stems are inedible but excellent for stock.

Shoyu

Traditionally aged soy sauce. The only ingredients in it should be soy, wheat, water, and salt. It has a bright, fresh taste. Readily available in natural food markets, gourmet markets, Asian markets, and many supermarkets. This is not gluten-free.

Simmer

To cook in bubbling liquid over low heat.

Slurry

Mixture of water and a starch to thicken liquids to make culinary sauces.

Soba

Buckwheat noodles with a robust, earthy flavor. They take only 4 minutes or so to cook, and should be rinsed with cold water after draining to prevent them from sticking together. Even though wheat is in the native buckwheat, it is gluten-free.

Sorghum Flour

Frequently found in gluten-free dishes substituting for wheat flour. This grain is one of the oldest known and is a major food source in Africa and India.

Soy Milk

Liquid extracted from soybeans that have been soaked, ground, boiled, and pressed dry. Some types have flavorings and sweeteners added. Richness varies from brand to brand.

Soybean

High-protein bean from which all soy products (including soy milk, tofu, tempeh, shoyu, and miso) are made. Also eaten fresh in the form of edamame.

Spelt Flour

Flour from spelt, an unhybridized form of wheat. Its high water solubility helps the body absorb its nutrients easily. It is also a great source of fiber. Many people sensitive to wheat tolerate spelt well. It does contain gluten.

Stock

Flavorful liquid made by simmering vegetables and aromatics in water until the flavor is extracted. Used for soups, stews, sauces, and other dishes.

Stress

Stress is more than a feeling of being overwhelmed. It is coupled with body responses that occur when you are in danger. It can affect your hormones, heart rate, breathing patterns, and give you a burst of energy (a fight-or-flight stress response). Stress is a common feeling for everyone, and sometimes stress isn't dangerous. However, you may develop chronic stress if you experience many ongoing or difficult situations over an extended period. Chronic stress can have negative health effects. It can be the main culprit for headaches, stomach problems, back pain, sleeping problems, depression, weakened immune system, and tension. However, by following a proper diet you can reduce stress and chronic stress related symptoms.

Sumac

Red flakes from the sumac berry that add a fruity tart flavor, considered essential in Middle Eastern flavor . Used on any dish such as fish, chicken, rice pilaf, or where you might squeeze lemon juice. It is one of the ingredients in the spice mixture Za'atar.

Tahini

Sesame seed paste originally from the Middle East. The tastiest tahinis are made from toasted sesame seeds. Available in gourmet markets and Middle Eastern stores.

Tamari

This is an alternative to soy sauce made only of soybeans, water, and sea salt. The flavor is more intense and has more protein than Shoyu. Be sure to read the ingredients list as some brands of tamari include wheat in the brewing.

Tamarind concentrate

Also called tamarind paste, is a pure concentrate of tamarind. It is a souring agent commonly used in Indian curries and chutneys. It is also popular in Thai, Mexican, and Mediterranean cooking.

Tea Tree Oil

Derived from the Australian tea tree, tea tree oil is a natural antiseptic, germicide, antibacterial, and fungicide. Many people use tea tree oil for acne, athlete's foot, cold sores, gum problems, and mosquito bites. The oils from the tea tree blend well with the skin's natural oils, so it is gentle yet effective.

Tempeh

High-protein soybean cake, made by splitting, cooking, fermenting and injecting soybeans with a tempeh culture called a rhizopus mold. The fermentation binds the soybeans into compact white cakes and makes it, along with miso and shoyu, one of the most digestible forms of soy.

Thai Bird Chiles

Hot, tiny, red or green chiles used extensively in Southeast Asian cooking.

Thai Fish Sauce

Made from fermented anchovies, water, and salt, fish sauce is a salty dark liquid that gives Southeast Asian cooking its unmistakable flavor. A little goes a long way. It is also known as nuoc mam and man pla. Avoid sauces that have additives such as corn syrup. Widely available in markets and specialty stores, this is the Southeast Asian "secret ingredient".

Thai Green Curry Paste

Made from a combination of Thai chiles, galangal (Thai ginger), and other spices, it's available in natural food stores, gourmet markets, and many well-stocked supermarkets. One brand to look for is Thai Kitchen. They also make a red curry paste.

Toasted Sesame Oil

Made from toasted sesame seeds, it has a rich flavor and dark color. It burns when heated directly and is best used as a seasoning agent.

Tofu

Made from soy milk coagulated with nigari or calcium sulfate and then pressed into blocks, tofu does not have much personality on its own. It absorbs the juices and flavors of ingredients it's cooked with, and marinated and manipulated in inventive ways, it affords countless varieties of satisfying tastes and textures.

Tomatillos

Small, plum-size, tart-tasting green fruit similar in appearance (but in fact unrelated to the tomato). Leaf-like husks must be removed before cooking or eating.

Umeboshi

Seasoning agent that imparts a sour-salty flavor. The fruit, resembling an apricot more than a plum, is fermented in salt with a shiso lead, which gives it the fuchsia color. The whole plums or paste keep indefinitely at room temperature. The vinegar, which actually is not a vinegar at all, is the liquid from pickling the plums. It is delicious in salad dressings.

Umeboshi Paste

Puree of pickled Japanese plums. Pickled for a year with red shiso leaves, it is a bright fuchsia color and has a sour, salty flavor. Available in natural foods stores.

Umeboshi Vinegar

Pink brine of the umeboshi plums. Used in place of vinegar and salt to boost flavor in soups, sauces, and dressings. Technically not a vinegar because it is pickled, not fermented. Available in natural foods stores.

Uric Acid

A waste product in the blood caused by the breakdown of purines. High amounts of uric acid may result in the formation of crystals in the joints and cause gout.

Vietnamese or Southeast Asian Fish Sauce

A condiment used extensively in Southeast Asian cooking made from fermented fish, often from anchovies, salt,and water. It is used in moderation since it is intensely flavored.

Vitamin B6

A water-soluble vitamin that is essential for good health, vitamin B6 is needed for protein metabolism and red blood cell metabolism. The nervous and immune systems need vitamin B6 to function efficiently. Vitamin B6 is known to help naturally regulate water balance in the cells. It works in conjunction with taurine as a safe diuretic that does not cause any loss of imbalance of minerals in the body.

Vitamin D

Vitamin D is a fat-soluble steroid hormone that has long been known for its important role in regulating body levels of calcium and phosphorus and in the mineralization of bone. Vitamin D is even more important than calcium in building bone density, because it controls intestinal absorption of calcium. In addition to taking vitamin D orally, it is helpful to get fifteen minutes of sunshine at least three times per week to help your body make adequate amounts of vitamin D.

Vitamin E

An antioxidant that neutralizes free radicals which can cause cell and tissue damage. It can contribute to a healthy circulatory system and is thought to improve wound healing.

Wakame

Familiar as the sea vegetable that floats in miso soup, it has a hard, spiny stem that needs to be removed. Wakame has a mild, pleasant taste, is loaded with minerals, and needs only a 10-minute soak to reconstitute it. Available in natural foods stories and Asian markets.

Wasabi

Japanese horseradish with a fiery-hot flavor. It comes as a light green powder in Asian markets and natural food stores..

Wheat Germ Oil

A rich source of vitamin E that is derived from the wheat berry. Vitamin E is a potent antioxidant that can help us make our sex hormone. It can be taken orally or inserted into the vagina at bedtime to relieve dryness.

Wheat Gluten

Elastic protein formed when hard wheat flour is moistened and agitated. Gives bread its characteristic elasticity. When the starch is washed away and only the gluten is left, it can be simmered in broth to make seitan.

Wild Rice

Technically a grass, not a grain, this rice has a nutty flavor and a chewy texture. You must clean wild rice thoroughly before cooking.

Wonton Wrappers

Wonton wrappers, also known as dumpling skins, are readily available in the refrigerator section in Asian grocery stores, and in some natural foods stores and supermarkets. They come in 4-inch rounds or squares, in 1-pound packages that contain 45 to 60 wrappers. Wonton wrappers can be refrigerated for about a week and frozen for a couple of months.

Xantham Gum

It keeps moisture in the food and keeps food from becoming stale less quickly. Xanthan gum is used in dairy products and salad dressings as a thickening agent and stabilizer. Xanthan gum prevents ice crystals from forming in ice creams, and also provides a 'fat feel' in low or no-fat dairy products.

Yucca

Also known as cassava or manioc. A slender, elongated root that ranges form 4 inches to 2 feet in length. Characterized by a bark-like skin and white flesh, it has a bland flavor and buttery texture. This is the root that tapioca is made from.

Za'atar Spice Mix

Za'atar is a mixture of herbs and spices used as a condiment in Middle Eastern dishes. It is usually prepared using ground thyme, oregano, marjoram, or some combination thereof, mixed with toasted sesame seeds, and salt. Some varieties may add savory, cumin, coriander, sumac or fennel seed. It is sprinkled over food as a seasoning, mixed with olive oil and drizzled over hot bread or used as a dip.

Zest

The brightly flavored colored rind - minus any white pith found in most citrus fruits. A strip, or spoonful of grated zest, infuses a dish with intense citrus flavor.