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Hummus
Hummus is a popular Middle Eastern dish commonly enjoyed today. If you're planning on hosting a social event, hummus dip makes a simple and satisfying appetizer that you can lay out for your guests to enjoy all night long. If you're not in the business of preparing items such as these from scratch, pick up a box of easy hummus mix (available in original or Spinach Parmesan) and make it in a snap.
Hummus (hummous), is available packaged. This wonderful Middle Eastern spread is made from chick peas and tahini. It´s also simple to make yourself. This is a common vegetarian "transition" food as almost everyone loves it at first bite.
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Lacto Ovo Vegetarian
A lacto ovo vegetarian eats no meat, fish, or poultry but does include dairy products and eggs to some extent in the diet.
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Amino Acids
Amino acids are the building blocks of protein molecules. Of the numerous types of amino acids, the body requires 20 different ones, 11 of which are made in the body, 9 of which must be taken in from the food we eat so they are called the "essential amino acids". Amino acids are also important in making enzymes and some of the hormones that regulate body processes. The essential amino acids are Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, and Histidine. The non-essential amino acids are Glycine, Glutamic acid, Arginine, Aspartic acid, Proline, Alanine, Serine, Tyrosine, Cysteine, Asparagine, Glutamine.
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Chayote
Chayote is a pale green gourdlike fruit used as a vegetable in Southwestern cooking. White, bland flesh can be prepared in any way suitable for summer squash, such as stuffing and baking or raw in salads. Called mirliton in the South and christophene in France.
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Couscous
Couscous is essentially a very tiny pasta. It is made of durum wheat that has been ground, steamed and dried. It is available in refined or whole grain forms and cooks quickly (in about five minutes). Couscous is used in Middle Eastern, North African, and Mediterranean foods.
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Dulse
Dulse is a flavorful, purple sea vegetable with a nutlike taste.
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Brewers Yeast
Brewers yeast is derived from the fermentation of beer. A recommended supplement that contains all of the essential amino acids, no fat, B- complex vitamins, and a great variety of minerals.
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Legumes
Legumes are a large group of plants that produce seed pods that split along both sides when ripe. Legumes commonly used for human consumption include beans, lentils, peanuts, peas and soybeans.
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Horseradish
Horseradish is an ancient herb with spiky leaves and white, pungent roots. Often grated and used in sauces or as a condiment. Bottled white horseradish is preserved in vinegar; bottled red horseradish is packed in beet juice.
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Basmati Rice
Basmati rice is a flavorful, long-grain rice from India. It is available in white or brown.
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Antioxidants
Antioxidants are elements that basically search out and destroy free radicals (see definition on free radicals). Antioxidants are derived from a variety of products. Plants are a plentiful and powerful source of antioxidants. For example, the antioxidant flavonoids in milk thistle target the liver. Those in ginkgo are reportedly attracted to the central nervous system, including the brain. Probably the most well-known plant antioxidants are carotenoids, the yellow pigment found in many fruits and vegetables. Of the many hundreds of carotenoids found in our food--primarily fruits and vegetables--many are antioxidants. Beta-carotene is the most abundant and well known carotenoid. Vitamin A, vitamin C, vitamin E, have all been shown to be very effective antioxidants. Many minerals such as selenium, zinc, copper, and manganese have been shown to have antioxidant properties.
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Flaxseeds
Flaxseeds are tiny, oval-shaped brown seeds, also called linseeds. Bland in flavor, they are rich in Omega-3 fatty acids. Very high in fiber. Vegans sometimes use a slurry of ground flaxseeds and water as an egg replacer in baked goods.
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Free Radicals
In the normal course of metabolism, your body produces small, high-energy particles that have a single electron in their outer shell (such molecules are unstable because electrons prefer to be paired). These are called free radicals, and they can be very damaging in their search for another electron. Free-radicals continuously attack cells, inciting virtually every chronic disease you can think of - clogged arteries, heart attacks, cancer, diabetes, cataracts, arthritis, and all the degenerative brain diseases such as Parkinson´s, ALS, and Alzheimer´s are all associated with free radicals.
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Jicama (HEE-kah-mah)
A jicama is a large, beet-shaped Mexican root vegetable with thin brown skin and crisp, white flesh. Can be eaten raw or cooked. The taste is between an apple and a pear, but not as sweet.
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Chinese Cabbage
Chinese cabbage has a large oval head with tender, thin, crinkled leaves that shade from white at the bottom to light green at the tips. It is mild in flavor and crisp in texture. Also called Napa cabbage.
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Coriander Seed
Coriander seed is the dried, ripe fruit of a coriander plant, a relative of parsley. Coriander leaves are also known as cilantro or Chinese parsley. The seeds and leaves are not similar in flavor.
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Flaxseed Oil
Flaxseed oil is a tremendous vegetable source of essential fatty acids. Reports show 80% of Americans are deficient in essential fatty acids. Using cold pressed flaxseed oil on salads or other foods that are not cooked (you cannot cook with it because heat makes flaxseed oil rancid) can be a good addition to the diet and is recommended for anyone attempting to lose weight. The flaxseed , due to the significant amounts of omega-3 essential fatty acids, has recently been reported to help prevent and treat heart disease and prevent blood clots.
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Arborio Rice
Arborio rice is a short-grain rice from Italy used to make the classic Italian dish of risotto. Arborio´s high starch content gives the dish its characteristic creamy texture.
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Hydrolyzed Vegetable Protein (HVP)
Hydrolyzed vegetable protein (HVP) is a protein obtained from any vegetable, including soybeans. The protein is broken down into amino acids by a chemical process called acid hydrolysis. HVP is a flavor enhancer that can be used in soups, broths, sauces, gravies, flavoring and spice blends, and canned and frozen vegetables.
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Cardamom
Cardamom (KAR-duh-muhm) is a relative of ginger native to India. This aromatic spice is used widely in Scandinavian and Indian cooking. It comes ground or in a pod containing small black seeds. The pods can be easily crushed with a mortar and pestle to release the spicy-sweet seeds.
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Asiago Cheese
Asiago cheese is an Italian cheese with a mild, delicate tang and a thin, supple yellow rind. Originally ewe´s milk, now usually made of cow´s. Parmesan or Romano are suitable substitutes.
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Arame
Arame is a dried sea vegetable with wiry black threads or strands. Available in natural food stores.
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Jalapeno Chili
Jalapeno chilis are smooth, dark green chili peppers one to two inches in length with a rounded tip. Seeds and stems are extremely hot and should be removed.
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Amaranth
Amaranth is a tiny yellow-brown grain that has been cultivated since the Aztecs first grew it over 6,000 years ago. It can be cooked as a cereal or used to replace rice.
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Basil
Basil is a great herb to add flavor to just about anything you are cooking, but also has many other benefits that may cause you to add it to your diet. It is known to reduce blood pressure and ease the symptoms of emphysema and bronchitis. Basil also makes a good natural insect repellent when rubbed on your skin.
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Bean Thread Noodles
Bean thread noodles are bland, translucent noodles made from ground mung beans, also called cellophane or glass noodles. They must be soaked before cooking. Look for them in Chinese grocery stores and some supermarkets.
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Arrowroot
Arrowroot is a fine white powder from a tropical plant. It functions as a thickener and may be used to replace cornstarch, which is more refined than arrowroot.
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Arugula
Arugula is a bitter, peppery salad green resembling radish leaves, also called rocket.
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Lacto Vegetarian
A lacto vegetarian eats no meat, fish, poultry, or eggs, but does include dairy products to some extent in the diet.
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Cannellini Bean
Cannellini beans are large, white Italian kidney beans. Available dried and canned.
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Ghee
Ghee is a highly clarified butter that has been simmered for many hours until the milk solids and impurities have separated, and are then strained out.
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Bok Choy
Bok choy is also known as Chinese white cabbage. It is available in several varieties and tastes milder than cabbage. It may be substituted for cabbage in recipes.
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Curry
Curry is a catchall term meaning a number of hot spicy dishes from India. Curry powder is a blend of dry herbs and spices used in curry dishes. Thai curry paste is a blend of fresh and dry herbs and spices.
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Balsamic Vinegar
Balsamic vinegar is a red-brown Italian vinegar that has a sweet-sour flavor. It is made from white Trebbiano grapes and aged in wooden barrels. White balsamic vinegar is made from Italian white wine vinegar and the boiled down musts (crushed pulp and skins) of white grapes.
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Chickpeas
Chickpeas are also called garbanzo beans. These versatile light-brown beans have a nutty flavor. They are available dried or canned.
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Lignin
Lignans are a plant version of the human hormone estrogen. Lignans have recently been shown to be important in preventing and fighting different types of cancer, especially breast cancer.
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Fiber
There are two types of fiber- Digestible and Indigestible. Both are types of complex carbohydrates. The human digestive tract lacks the enzymes to break down these carbohydrates into a form that can be absorbed and used for energy.
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Daikon
Daikon is a large, white Asian radish with sweet, fresh flavor.
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Barley
Barley is a small white grain common in North African and Asian cuisine. It is available hulled or pearled; hulled barley has more fiber, while the pearled variety is more common. Barley has a mild flavor and a chewy texture.
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Garam Masala
Garam masala is a North Indian blend of dry-roasted ground spices used to add spicy heat to dishes. Typically, it includes black pepper, cinnamon, cloves, coriander, cumin, cardamon, dried chilies, fennel, mace, nutmeg and other spices. Available in specialty markets.
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Celeriac
Celeriac is the knobby brown root of a celery variety cultivated specifically for its root. Also called celery root.
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Converted Rice
Converted rice has been steamed before milling, so vitamins that would otherwise go out with the bran are sealed in the grain yielding a more nourishing rice. The process also makes the rice slick, so the grains don´t stick when they cook. It is not the same as instant rice, which has been fully cooked and then dehydrated.
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Brown Rice Syrup
Brown rice syrup is made from sprouted sweet rice. This sugar substitute is less sweet than white sugar or honey. Keep this in the refrigerator after it is opened.
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Hoisin Sauce
Hoisin sauce is a thick, brown sauce made from soybeans, garlic, spices and chili peppers used to flavor Chinese dishes. Available in cans and jars or bottles. After opening, canned hoisin should be transferred to a glass container for storage in the refrigerator.
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Bulgur
Bulgur is also called wheat pilaf. It is made from wheat berries that have been pearled, steamed, dried, cracked and toasted. It is a staple in Eastern European and Middle Eastern dishes.
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Capers
Capers are flower buds of a Mediterranean shrub that are pickled and used as a condiment.
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Agar
Agar is an odorless, tasteless sea vegetable. Use in flake form as a thickener and to replace gelatin, which is a slaughterhouse by-product. The best technique for using agar is to let it soak for a few minutes in water or flavored liquid, then heat it until it dissolves (about 5 minutes). You can then blend this agar into any recipe where you would use gelatin.
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Agave Nectar
Agave nectar is a sweet syrup made from a cactus. This is a great alternative to honey. It comes in dark and light varieties. The dark version is similar in flavor to molasses. Use as you would any liquid sweetener.
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Fennel
Fennel is a crisp, fragrant vegetable with a mild licorice flavor. Its edible bulb and stalks can be used like celery, and its seeds can be used for seasoning.
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Canola Oil
Canola oil is the market name for rapeseed oil. Mild flavored and lower in saturated fat than any other oil.
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Chutney
Chutney is a sweet, spicy jamlike condiment served with Indian curries. Made with fruit, often mango, and vinegar, sugar and spices.
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Chard
Chard is a hearty green with crinkly leaves and silvery stems, also called Swiss chard. Good source of vitamins A and C and iron.
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Bouquet Garni
Bouquet garni is a bunch of herbs tied together or placed in a cheesecloth to flavor soups, stews and broths. The classic trio is parsley, thyme and bay leaf. Tie the bouquet garni string to the pot handle for easy removal of the herbs.
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Adzuki Beans
Adzuki beans are small brown beans with sweet flavor. Used in Japanese cooking, especially for bean-paste sweets.
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Champagne Vinegar
Champagne vinegar is a pleasantly pungent vinegar made from champagne. Available in most specialty food shops.
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Egg Replacer
Egg replacer is a substitute for eggs in baking. Usually a mix of powdered starches and leavening agents, this product is sold in a box and acts as a binder. Do not confuse this type of product with Egg Beaters, which contain eggs.
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Hominy
Hominy is dried white or yellow corn kernels with the hull and germ removed mechanically or by soaking in slaked lime. Available canned, ready-to-eat or dried. Ground hominy is called hominy grits in the South; Native Americans call hominy posole, which also is the name of a Southwestern stew containing hominy.
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Escarole
Escarole is a member of the endive family of leafy greens with a mildly bitter flavor. Although used mainly in salads, it is excellent briefly cooked in soups and main dishes.
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Cane Syrup
Cane syrup is a thick, very sweet syrup made from sugar cane. Used in Creole and Caribbean cooking. An English brand, Lyle´s Golden Syrup, is available in specialty markets.
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Kombu
Kombu is a wide, thick dark green sea vegetable. Used in making soups and for cooking with beans.
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Black Bean Sauce
Black bean sauce is a pungently flavored bottled Chinese condiment made from fermented black beans, rice wine and garlic. Sometimes also flavored with chilies.
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Hijiki (hee-JEE-kee)
A black sea vegetable sold in strands. Also called hiziki. Hijiki expands fivefold after soaking and cooking. Can be used in salads, casseroles, noodle and rice dishes, soups and stews.
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Glutinous Rice Flour
Glutinous rice flour is flour milled from high-starch glutinous rice, also called sweet rice flour. Prized for its chewy texture, it is used mainly in dim sum and Chinese desserts. Do not substitute rice flour.
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Kalamata Olives
Kalamata olives are purple-black olives often slit to allow wine-vinegar marinade in which they are soaked to penetrate. Packed in olive oil or vinegar.
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Kudzu
Kudzu is a white starchy powder made from the root of the kudzu plant. Used for thickening soups, sauces and puddings.
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Belgian Endive
Belgian endive is a whitish-green, cigar-shaped head of bitter greens closely related to chicory.
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Lecithin
Extracted from soybean oil, lecithin is used in food manufacturing as an emulsifier in products high in fats and oils. It also promotes stabilization, antioxidation, crystallization and spattering control. Powdered lecithins can be found in natural and health food stores.
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Brown Rice Vinegar
Brown rice vinegar is an amber-colored vinegar. This light vinegar is made from brown rice instead of white rice. This can be stored at room temperature in a sealed container.
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Aspartame
Aspartame (also known as Nutrasweet), after being introduced over 20 years ago has been accompanied by controversy and a cloud of confusion ever since. Since Aspartame was first conceived as a chemical weapon by the department of defense, there would seem to be credible information supporting the potential negative health effects associated with its use. Reported symptoms of excess aspartame may include severe headaches, nausea, vertigo, insomnia, loss of control of limbs, blurred vision, blindness, memory loss, slurred speech, mild to severe depression often reaching suicidal levels, hyperactivity, gastrointestinal disorders, seizures, skin lesions, rashes, anxiety attacks, muscle and joint pain, numbness, mood changes, loss of energy, menstrual cramps out of cycle, hearing loss or ringing in the ears, loss or change of taste, and symptoms similar to those in a heart attack. At least thirty independent doctors and scientists have conducted research on the adverse effects of aspartame or have compiled supporting data against its use. In 1991, the National Institutes of Health listed 167 symptoms and reasons to avoid the use of Aspartame.
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Black-eyed Peas
Black-eyed peas are a small, tan Asian legume with a black circular "eye," introduced to America via the African slave trade. Available fresh or dried. Also called cowpea as it was originally grown as animal fodder.
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Alfalfa Sprouts
Alfalfa sprouts are seeds of alfalfa, a plant grown as animal fodder, sprouted for human consumption. Popular on salads and in sandwiches.
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Edamame
These large soybeans are harvested when the beans are still green and sweet tasting and can be served as a snack or a main vegetable dish, after boiling in slightly salted water after 15-20 minutes. They are high in protein and fiber and contain no cholesterol. Edamame is more often found in Asian and natural food stores, shelled or still in the pod.
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Lentils
Lentils are simply small legumes. They are available in different colors and are useful in many different recipes.
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