Table of Contents
Appendices

GLOSSARY
• Cooking for a Better World (Recipes) • Recommended Readings
• Works Cited • What is EarthSave? • EarthSave Membership form

As you begin to experiment with new foods, you may encounter unfamiliar-sounding ingredients in your recipes. The following glossary may help you. Most of these items are available in natural foods stores, and some may be found at your supermarket. Don’t be intimidated by these ingredients. It’s no more difficult to use, say, tahini than it is to use peanut butter. It will just take a bit of an effort before you remember what each product is used for. You’ll no doubt learn it in a jiffy because these foods are so wonderful!

agar: 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.

agave nectar: 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.

amaranth: 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.

arrowroot: 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.

barley: 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.

basmati rice: a flavorful, long-grain rice from India. It is available in white or brown.

bok choy: also known as Chinese white cabbage, bok choy is available in several varieties and tastes milder than cabbage. It may be substituted for cabbage in recipes.

brown rice syrup: made from sprouted sweet rice, this sugar substitute is less sweet than white sugar or honey. Keep this in the refrigerator after it’s opened.

brown rice vinegar: 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.

bulgur: also called wheat pilaf, bulgur 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.

couscous: essentially a very tiny pasta, couscous 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.

egg replacer: 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 contains eggs. Try Ener-G brand, available in natural foods stores.

hummus (hummous): 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.

lentils: Small legumes. Available in different colors.

maple sugar: maple syrup which has been dried and crystallized into a sugar

matzo meal: a meal made of unleavened bread that has been finely ground. Traditionally served for Passover, matzo makes great dumplings (matzo balls) for soup.

millet: a tiny round grain that is yellow in color. Millet is used in Indian, African and some Asian dishes.

mirin: a mild, sweet seasoning liquid made from fermented sweet rice. It may be used to replace white wine or sherry in recipes.

miso: a salty, flavorful, fermented paste made of soybeans and salt; used as a seasoning.

nutritional yeast: an inactive, good-tasting yeast with no leavening capability. Yellow in color, nutritional yeast comes in flake or powder form and has a cheesy flavor. Use in recipes, or try substituting it for parmesan cheese over pasta. Try Red Star NutritionalYeast T6635, which is fortified with Vitamin B-12. Note: do not confuse with brewer’s yeast, which is a white powder with a bitter flavor.

quinoa: pronounced keen-wah, this small seed is used as a grain but is actually a fruit. It was first cultivated by the Incas and has a nutty flavor. This seed contains all essential amino acids. It should be rinsed thoroughly before cooking.

rice milk: nondairy milk that may be used just like cow’s milk, over cereal or in recipes. Rice milk tastes much like skim dairy milk. It comes in a variety of flavors.

scallions: also known as green onions or spring onions, these are young tender onions which have a mild flavor. Both the stems and tops are edible.

seitan: ( pronounced “say-tan”) also called wheat meat, this meat substitute is made of wheat gluten which has been simmered and marinated in soy sauce and spices. Used in Asian and Middle Eastern dishes, it is available in Asian food markets as mien ching or yu mien ching.

shiitake mushrooms: these meaty textured mushrooms can be grilled, broiled, or stir-fried. If purchased dried, they need to be reconstituted either before or during cooking.

somen noodles: white or beige Japanese noodles made of wheat flour. They are thinner than udon noodles and therefore cook faster.

sorghum: a thick, dark brown syrup used as a sweetener. It contains iron, which is not generally found in refined sweeteners.

soy milk: nondairy milk that may be used just like cow’s milk, over cereal or in recipes. It comes in a variety of different flavors and either fortified or unfortified. It can also be purchased unsweetened. Be sure to use plain soy milk in savory recipes and save the vanilla for your sweet recipes.

soy yogurt: a nondairy yogurt made from soy milk and active bacteria cultures.

tahini: similar to peanut butter, this paste made of sesame seeds is used frequently in Middle Eastern dishes, such as hummus.

tamari: a naturally fermented soy sauce.

tempeh: an Indonesian soybean product made of fermented, presoaked and cooked soybeans. It has a strong flavor and may be fried, steamed, boiled, baked or grilled.

tofu: also called bean curd, tofu is produced from soy milk in much the same way that cheese is produced from cow’s milk. Developed as early as the second century B.C., tofu comes in firm, extra-firm, and soft or silken textures. The firm or extra-firm varieties are best for emulating the texture of meat; the silken and soft recipes are best for desserts and dressings.

udon noodles: beige or cream-colored flat Japanese noodles which are thicker than somen noodles. Made from wheat or brown rice flour, udon noodles may be used in place of linguine.

This "Healthy Beginnings Care Package" is not intended to be used as individual medical or nutritional advice. People with medical conditions or diseases, and individuals who are taking medications should discuss any dietary and lifestyle changes with their health professionals.

Works Cited:
1. The Consumer's Guide to Effective Environmental Choices. Brower, Ph.D. and Leon, Ph.D. Three Rivers Press, New York, NY, 1999.
2.Id. at 61.
3. Id. at 59.
4. Id. at 63-64.
5. Time, “Will We Still Eat Meat?” November 8, 1999 at 106-107.
6. Id.
7. I d .
8. Id.
9. Id.
10. Time, “What Will Be the Catch of the Day?” November 8, 1999 at 104-105.
11. United States Department of Agriculture.
12. Position of the American Dietetic Association: Vegetarian Diets. Journal of the American Dietetic Association, November 1997, pp. 1317-1321.
13. U.S. Department of Health and Human Services, The Surgeon General’s Report on Nutrition and Health, (Washington, D.C.: Government Printing Office, 1988), Pub. No.88- 50210
14. Position of the American Dietetic Association: Vegetarian Diets. Supra at 1317.
15. Food Nutrition and the Prevention of Cancer: a global perspective.World Cancer Research Fund and American Institute for Cancer Research. Banta Books Group, Menasha, WI, 1997.

What is EarthSave?

EarthSave promotes food choices that are healthy for people and for the planet. We educate, inspire and empower people to shift toward a plant-based diet and to take compassionate action for all life on earth. There are EarthSave chapters in many cities. Get involved with your local chapter, or start a new EarthSave chapter if there isn’t one in your area. Together, we can change the world. By making this transition in your diet, you’re taking the first step toward doing just that! Thanks for helping us to save the earth and all its inhabitants………one bite at a time!

JOIN EarthSave TODAY! (EarthSave Membership form)