The absence of gluten makes Arrowroot and ideal substitute for wheat flour in baking. Best known for its use in making Arrowroot biscuits, Arrowroot can also be used as a thickening agent in puddings, cakes and jellies and makes a clear glaze with a gelatinous texture when used in place of cornflour.
A legume, low in fat and high in protein, dietary fibre, folate, vitamin B1 and minerals, Brown Lentils are often used in Mediterranean and Indian cooking. No need to soak. Prepare by boiling in water for 2 to 3 minutes, then on a low heat cook until soft but not mushy (up to 45 minutes). Do not overcook.
Considered a Super Food, Chia seeds have the highest plant source of Omega 3, dietary fibre and protein. Chia Seeds are great tasting, and easily included in the diet for improved health. Difference between black and white? Black contains a combination of black, grey and white seeds while White is formed specially selecting white seeds from the black variety. Nutritional composition is virtually the same.
are crystallized or candied fruits and peel, and are made from real fruit pieces that have been soaked in sugar syrup which absorbs the moisture from within the fruit and eventually preserve it. They are primarily used in festive cooking such as fruit cakes, and a key ingredient in Panettone and Cassata.
Gluten Flour or vital wheat gluten is flour that is treated so that wheat bran and starch are removed. Gluten adds sponginess and stickiness to dough. Whilst cooking with other whole grains, there may not be adequate gluten to achieve the lightness once baked, therefore gluten flour may be added.
A gluten-free diet is a diet that excludes foods containing gluten. Gluten is a protein found in wheat (including kamut and spelt), barley, rye, malts and triticale. It is used as a food additive in the form of a flavoring, stabilizing or thickening agent, often as "dextrin". A gluten-free diet is the only medically accepted treatment for celiac disease.
Also known as Wolf Berries, Goji Berries have been used for 1000âs of years in India, Tibet and China. They are a very rich source of vitamin C - containing 500 times more per ounce than oranges. They are also an excellent source of vitamin A as well as vitamins B1, B2, B6 and E making them a famous antioxidant. They are rich in antioxidants, including carotenoids such as beta-carotene and zeaxanthin.
Small white bean used to make the classic âBaked Beansâ. Soak overnight to soften before cooking. Add to soups such as tomato soup, and others, as well as in stews, casseroles and other cooking. Use cold as an nice addition to salads. Rich in Protein, folic acid, iron, B-complex and magnesium.
Hi-Maize Dietary Fibre
Adding Hi-Maize to your diet makes it easier to increase dietary fibrs, maintain healthy blood sugar levels and maintain a healthy weight. Hi-Maize is a white corn starsh that easily replaces part of the flour in your everyday meals without changing their taste, texture or appearance.
Made from a species of Krill, people use Krill Oil for the same reasons they use Fish Oil or Flaxseed Oil - unlike Fish Oil, Krill does not cause fishy burps or an after taste. Krill Oil contains Omega 3 essentially fatty acids. Another reason Krill Oil is becoming popular is because it contains an antioxidant called astaxanthin. People allergic to shellfish/seafood should not use.
Lecithin is a fat like substance produced by the liver. Lecithin granules are made from soy beans and are a good source of polyunsaturated fats. Most people use it to promote a healthy cardio-vascular heart function, as it helps break down cholesterol. Add it to cereals and other foods as an additive.
LSA Mix - (Ground Linseed
A formulated seed-meal supplement often recommended by natural health practitioners. It\'s real power foodâa great source of essential omega 3 oils, protein-building amino acids, minerals, vitamins, and fibre. You can sprinkle LSA over breakfast cereals, desserts, salads, or any dish to pump up the wholesomeness.
Millet seed (mulled)
Millet is highly nutritious, non-glutinous and like buckwheat and quinoa, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates.
A legume high in dietary fibre, low in saturated fat and sodium and contain no cholesterol. Used extensively in Indian, Chinese and East Asian cooking. To cook, soak overnight to soften, then simmer cook slowly until beans are soft, but not mushy. Add to soups, stews and other recipes. They can also be sprouted or ground to make flour.
This tiny lense shaped pulse has long been used as a meat substitute. They are high in soluble fibre, B vitamins and protein. There are 3 main varieties, brown, red and yellow. They do not require soaking before cooking. Lentils are used extensively in Indian cooking to make Red Lentil curry, Sambar and other dishes.
Crunchy and delicious with a pleasant taste, flax seeds or linseed are packed full of nutrients, omega-3 fatty acids, antioxidants, minerals that are essential for optimum health. Off late, nutritional and health benefits of flax have widely drawn the attention of research scholars as well as health conscious individuals alike across the world.
Olive Oil (extra virgin)
Extra Virgin olive oil comes from the natural first pressings of Olives with no heat used, whereas ordinary Olive Oil can come from multiple pressings. Olive Oil is high in monounsaturated fat and is fairly low in saturated fat, making it an ideal oil to use in salads, dips, frying food and in everyday cooking.
Omega 3âs are essential unsaturated fatty acids. They are necessary for human health and considered essential because the body canât make them, and you have to get them through food. Omega-3 can be found in many foods including flaxseeds (excellent), fish such as Salmon, Snapper and Tuna, walnuts, Olive oil and soy beans.
These beans have a beige background strewn or âpaintedâ with reddish brown splashes of colour. Pinto in Spanish means painted. When cooked, their coloured splotches disappear and they become a beautiful pink colour. They are often used in soups, mixed with cooked rice, or in a tortilla containing Pinto beans and a mix of tomatoes, onions, carrots and zucchini. They are high in fibre, Vitamin B1. They need to be pre-soaked overnight prior to cooking. Once pre-soaked, drain and add to fresh boiling water, allow to boil briefly, then simmer for up to 1 hour until the beans become soft.
Psyllium Husk or Isphagula is the husk of the seed grown on the Plantago Psyllium, which flourishes in the Middle East. Psyllium Husk is long recognized as an excellent means of getting more dietary fibre into ones diet due to its high fibre count. For those suffering from constipation or diarrhea appropriate daily dietary fibre intake can help improve these conditions.
Puffed Brown Rice
Brown Rice puffs contain only the natural grain with nothing else added, and are naturally cholesterol and sodium free and low in saturated fat. After harvesting, these pure grain cereals are air puffed by a special process to produce this unique product. The original shape of the grain is preserved as is its nutritional benefits.
Pronounced âKeen-wahâ Quinoa is an amino, acid-rich protein seed that has a fluffy, creamy slightly crunchy nutty flavor when cooked. Use as you would boiled rice or cous-cous, by boiling 2 cups of water, then adding 1 cup of Quinoa and cooking for around 10 minutes or until tender. Add to stews, casseroles and stir fries, as an accompaniment to your main meat or vegetable meal. Quinoa is a complete protein which means it includes all 9 essential amino acids.
Rock salt is the mineral form of Sodium Chloride, otherwise known as Table Salt. It is a natural salt that has not been processed, so it is much coarser than Table salt. It contains high levels of minerals, and can be used to encrust meats, chicken or fish and oven bake. It is not usually used directly in cooking as it takes a long time to dissolve.
Are crunchy nutty flavoured small seeds most commonly used as a decoration on Sesame seed buns on hamburgers, and on breads. Sesame seeds are a very good source of manganese & copper, good source of calcium magnesium and dietary fibre. They are the main ingredient in Tahini (Sesame Seed Paste).
Slippery Elm is a herb made from the dried and ground inner bark of the Slippery Elm Tree (Ulmus rubra). It can be used to increase your daily fibre intake and may have a soothing effect on the digestive system. Also recommended by herbalists to provide relief from sore throats, constipation, diarrhea. Infuse 2 tbspn of Slippery Elm in 2 cups (500ml) boiling water and steep for 5 minutes. Take 2 to 3 times daily. See your Naturopath for more information and advice on usage and benefits.
Vinegar (Apple Cider)
Apple cider vinegar is made from the fermentation of apple cider. It is used as a home remedy useful for a whole range of things including; reducing water retention, reducing levels of bad cholesterol, helping the metabolism function properly and acid reflux. There are many different substances in apple cider vinegar including important minerals, trace elements and vitamins. Use in cooking, salad dressings and mayonnaise.
Walnuts are a rich source of heart healthy monounsaturated fats and an excellent source of Omega 3 essential fatty acids. Eat whole (removed from shell) as a snack or mix with other nuts. Chop into smaller pieces to add to salads (including Waldorf salad), fruit salads, vegetable dishes, yoghurt, cereals, or in a stuffing mix for roast chicken.