Glossary of Terms
Agave Nectar
Agave Nectar is a natural liquid sweetener with a low glycemic index. It is extracted from the Agave plant. It can be used to sweeten any type of beverage or food.
Arborio Rice
An Italian variety most often used with risotto. It is noted for its creamy yet startchy quality.
Arrowroot
Arrowroot is also the name for the easy-to-digest starch from the rhizomes (rootstock) of West Indian arrowroot. This finely powdered starch is an effective natural theickening agent for sauces and other cooked food in place of flour or cornstarch. The plant is naturalized in Florida, but it is chiefly cultivated in the West Indies (Jamaica and St. Vincent), Australia, Southeast Asia, and South and East Africa. Because of this, Napoleon supposedly said the real reason for the British love of arrowroot was to support their colonies.
Basmati Rice
A variety of long grain rice, famous for its fragrance and delicate flavor. Its name means "Queen of Fragrance" in Hindi. .
Part of the celery family, the celery root or celeriac, is routinely used in French cooking and is seen throughout Europe. It is solely grown for its root use and appeared in the United States beginning in the 19th century. When cooked well, this root evokes celery and parsley flavors.
A food of the Maghreb of Berber origin. It consists of grains made from semolina. The dish is the primary staple food throughout the Maghreb; in much of Algeria, eastern Morocco, Tunisia, and Libya it is simply known as ta`aam طعام, "food". It is popular in the Maghreb, the West African Sahel, in France, in western Sicily's Trapani province, and parts of the Middle East.
Fat
Fat is an essential nutrient. It provides a very concentrated source of energy. However fat should be eaten sparingly as too much can lead to weight gain, heart disease and some cancers.
Men should aim to eat around 40-60g of fat per day, women and children about 30-50g per day and very active teenagers and adults should consume 70g per day.
Poly and monounsaturated ('good') fats can help reduce cholesterol. They are found in sunflower, olive, canola oils and margarines as well as many nuts, seeds and soy foods.
Saturated and trans ('bad') fats can raise cholesterol levels and therefore increase your risk of heart disease. Saturated fats are present in many foods and are generally found in higher amounts in animal-based products and commercially baked products. Trans fats can be found in margarine and baked goods such as cookies and pastries. It is best to eat less of food that's high in saturated fats and trans fats, or to select lean or low-fat alternatives.
Fibre
Fibre plays a key role in maintaining regularity and preventing cancer and heart disease. Wholegrain breads, cereals, legumes, rice, pasta, fruit and vegetables are good sources of fibre. There are a number of different types of dietary fibre. The three major types are soluble fibre, insoluble fibre and resistant starch.
Ginger
Ginger is used extensively as a spice in cuisines throughout the world. Though commonly referred to as a root, it is actually the rhizome of the monocotyledonous perennial plant Zingiber officinale. Originating in southern China, cultivation of ginger spread to India, Southeast Asia, West Africa, and the Caribbean.
Glycemic Index
The Glycemic Index (GI) is a system of classifying carbohydrate foods based on their effect on blood glucose (sugar) levels. Foods are given a rating between 0 and 100. Carbohydrate foods can be classified as having a low, moderate or high GI. Low GI foods are those that have a slower, more constant affect on a person's blood sugar levels. That means, they break down slowly and generally provide a longer 'feeling of fullness'. Taking this into consideration, a diet based on low GI foods can be useful to prevent overeating and maintain more optimal blood sugar levels.
Iron
Iron helps create healthy blood and carries oxygen around the body. Iron is found in legumes, wholegrain breads and cereals, green leafy vegetables, nuts, seeds and meat.
Lemon grass is widely used as an herb in Asian (particularly Khmer, Thai, Lao, Sri Lankan, Vietnamese) and Caribbean cooking. It has a citrus flavor and can be dried and powdered, or used fresh.
A traditional Japanese food produced by fermenting rice, barley and/or soybeans, with salt and kōji (the most typical miso is made with soy). High in protein and rich in vitamins and minerals, miso is still very widely used in Japan, both in traditional and modern cooking, and has been gaining world-wide interest.
A deactivated yeast, nutritional yeast has a nutty, cheesy, creamy flavor which makes it popular as an ingredient in cheese substitutes. It is an excellent source of protein and vitamins, especially the B-complex vitamins, whose functions are related to metabolism as well as other minerals and cofactors required for growth. It is also naturally low in fat and sodium.
Pine Nuts
Pine nuts are the edible seeds of pine trees (family Pinaceae, genus Pinus). About 20 species of pine produce seeds large enough to be worth harvesting; in other pines the seeds are also edible, but are too small to be of value as a human food. Pine nuts contain about 31 grams of protein per 100 grams of nuts, the highest of any nut or seed. Pine nuts have been eaten in Europe and Asia since the Paleolithic period. They are also a source of dietary fibre.
Plant-based eating
This is an alternative term that is used to describe vegetarian eating, or eating a diet that consists of predominately plant foods.
Polenta
Polenta is a cornmeal dish popular in Italian, Savoyard, Swiss, Austrian, Croatian, Slovenian, Serbian, Romanian, Bulgarian, Corsican, Argentine, Brazilian,Zimbabwean and Mexican cuisine, and it is a traditional staple food throughout much of northern Italy. Polenta is made with either coarsely, medium or finely ground dried yellow or white cornmeal (ground maize), depending on the region and the texture desired.
Protein
Protein is important for growth of body cells and makes up virtually every part of the body. Protein can be found in dried peas, soy and baked beans, peanut butter, nuts, eggs, cheese, lean meat, fish and wholegrains.
Quinoa originated in the Andean region of South America, where it has been an important food for 6,000 years. Quinoa crop has come to be highly appreciated for its nutritional value, and the United Nations has classified it as a supercrop for its very high protein content (12-18%). Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete foodstuff. This means it takes less quinoa protein to meet one's needs than wheat protein. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also gluten free and considered easy to digest
(pronounced SAY-tahn) A protein rich food made from the gluten of wheat. Seitan (a.k.a wheat gluten) is an alternative to soy-based meat substitutes such as tofu; some types may taste even more like meat than tofu due to their chewy and/or stringy texture. It is often used in place of meat in Asian, vegetarian, Buddhist, and macrobiotic cuisines.
Sodium
Sodium is an electrolyte that helps maintain acid-base balance of the blood, helps regulate blood pressure and water balance in cells and aids in muscle contraction and nerve impulse transmission. However, too much salt can lead to high blood pressure and stroke. Highly processed foods such as french fries and processed meats usually contain large amounts of sodium.
Tahini
A paste made from ground sesame seeds. It is a major ingredient in hummus and other dishes from the Middle East
Tamari
A dark, thick, fermented soy sauce made from soybeans. Unlike other soy sauces which may have equal amounts of soy and wheat, tamari is produced mainly from soybean, with only a small amount of wheat, if any.
A fermented soybean cake traditionally used in Indonesia. Tempeh is high in quality protein and has a yeasty and nutlike flavor. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber and vitamins compared to tofu, as well as firmer texture and stronger flavor.
A high protein food made by coagulating soy milk, and then pressing the resulting curds into blocks. The making of tofu from soy milk is similar to the technique of making cheese from milk. Tofu comes in many textures, such as soft, firm and extra-firm. It is also available in low fat versions. Tofu is low in calories, contains beneficial amounts of iron and has no cholesterol . Depending on the coagulant used in manufacturing, the tofu may also be high in calcium (important for bone development and maintenance) and magnesium (especially important for athletes).
Vegetarian
There are two main types of vegetarian diets. These are:
- A 'lacto-ovo' vegetarian diet, which includes dairy products and eggs along with all plant foods, such as grains, fruits and vegetables, pulses and legumes, nuts and seeds.
- A 'vegan' diet, which consists only of plant foods, avoiding all animal products including honey and gelatine.
With some planning, both of these eating styles can provide sufficient nutrients for good health.
