Glossary:

Agar-agar
A white gelatin derived from a sea-vegetable, used in making aspics and jelly.

Amazake
A sweetener or refreshing drink made from sweet rice, millet or oats and koji starter that is allowed to ferment into a thick liquid. Hot amazake is a delicious sweet beverage. It may be referred to as amazake or amasake.

Arrowroot
A starch flour processed from the root of an American native plant. It is used as a thickening agent, similar to cornstarch or kuzu, for making sauces, stews gravies, and desserts.

Azuki bean
A small, dark red bean imported from Japan, but also grown in the United States. Good when cooked with kombu (sea-vegetable).

Bancha tea
Bancha tea is made by steeping the stems and leaves from mature Japanese tea bushes. This tea aids in digestion and contains no chemical dyes. Bancha makes a great breakfast or after-dinner tea.

Black sesame seeds
Small black seeds, occasionally used as a garnish or in black gomashio, a condiment. A different variety of seed from the common tan sesame seed.

Brown rice
Whole, unpolished rice. It is available in three varieties: short, medium and long-grain, and contains an ideal balance of minerals, protein and carbohydrates.

Burdock
A hardy plant that grows wild in the UK. The long, dark burdock root is delicious in soups, stews and sea vegetable dishes or sautéed with carrots. Its is highly valued in macrobiotic cooking for its strengthening qualities.

Daikon
A long, white radish. Besides making a delicious side dish, daikon is a specific aid in dissolving fat and mucus deposits that have accumulated as a result of past animal food in take. Grated daikon aids in the digestion of oily foods.

Flame deflector
A round disc that is place under a pot or pressure cooker to distribute heat evenly and prevent burning.

Gomashio
A condiment made from roasted, ground sesame seeds and sea salt. Gomashio is a rich source of minerals and whole oil and can be sprinkled lightly on rice and other grains.

Ginger
A spice, pungent golden colored root used in cooking and medicinal purposes.
Gomasio- Sesame seed salt made from dry roasting and grinding salt and sesame seeds
and crushing in a mortar.

Hato Mugi or Pearl Barley
This is not the so called “ pearled” barley, a kind of refined
barley. It is not really a barley at all. It is a pearl shaped seed of wild grass, also known as “
Job’s tears”.

Hijiki
A dark brown sea-vegetable that turns black when dried. It has a wiry consistency, may be strong-tasting and is high in calcium and protein.

Hokkaido pumpkin or Kabocha.
There are two varieties of Hokkaido pumpkin (also called Hokkaido Squash): one has a deep orange color and the other has a light or dark green skin. Hokkaido pumpkins taste very sweet when cooked. Kabocha/Hokkaido pumpkin is a hybrid of a New England and Japanese Squash.

Kanten
A jelled fruit dessert made from agar agar.

Kinpira
A style of cooking root vegetables first by sautéing, then adding a little water and simmering, and
seasoning with tamari/ soy sauce at the end of cooking.

Kombu
A wide, thick, dark green sea-vegetable that grows in deep ocean water. Often cooked with vegetables and beans; and used in making condiments and soup stocks. Kombu is rich in essential and trace minerals, antioxidants and iodine.

Kuzu
A white starch made from the root of the wild kuzu plants. Used in making soups, sauces, gravies, desserts and for medicinal purposes.

Lotus root
The root and seeds of a water lily which is brown-skinned with a hollow, chambered with white inside. Very good for the respiratory organs.

Mirin
A wine made from whole grain sweet rice. Used occasionally as a seasoning in vegetable or sea-vegetable dishes.

Millet
A small yellow grain that can be prepared whole, added to soups, salads and vegetable dishes.

Mirin
A sweet cooking wine/sake made from sweet rice.

Miso
A fermented grain or bean paste made from ingredients such as soybeans, chickpeas, barley, rice and salt. There are many varieties of miso now available. Barley (mugi) or soybean (hatcho) miso is usually recommended for daily use. Miso is especially for the circulatory and digestive organs. It is high in protein and Vitamin B12.

Mochi
A rice cake or dumpling made from cooked , pounded sweet rice.

Nishime
Long, slow style of boiling in which vegetables or other ingredients cook primarily in their own juices. It promotes peaceful, slowly building source energy.

Nori
Thin sheets, of dried sea-vegetable that are black or dark purple when dried. Nori is often roasted over a flame until green. It is used as a garnish, wrapped around rice balls in making sushi or cooked with tamari as a condiment. Rich in Vitamin A and protein, nori also contains calcium, iron, Vitamins B1, B2, C, and D and is very good for the nervous system and improving brain function.

Pressed Salad
Salad pressed by pressing finely sliced vegetables with sea salt in a small pickle press or a straight edged container with some weight like a heavy stone or a glass jar filled with water.

Pressure cooker
An airtight pot that cooks food quickly by cooking at very high temperature. Used primarily in macrobiotic cooking for whole grains and beans - rarely for vegetables.

Rice balls
Rice shaped into balls or triangles , usually with a piece of umeboshi in the centre, and wrapped in toasted nori sheets to completely cover. Pickles, seeds, vegetables, fried tofu, and other ingredients can be placed in the center to create a variety of tastes. Rice balls can also be coated with whole or ground sesame seeds.

Rice Syrup
A natural sweetener made from malted brown rice.

Sea Salt
Unrefined, whole salt obtained from the ocean.

Seitan
Wheat gluten cooked in tamari, kombu, and water. Seitan can be made at home or purchased ready-made at many natural food stores. Many people use it as a meat substitute.

Shiitake mushrooms
Fresh or dried shiitake mushroomscan be used in soup stocks or vegetable dishes, and are often used in medicinal preparations. These mushrooms are effective in helping the body to discharge excess salt and animal fats. They have anti-cancerous, anti-viral and immune boosting properties.

Shoyu

A naturally made soy sauce.

Soba Noodles
Noodles made either exclusively from buckwheat flour or buckwheat flour combined with whole wheat.

Suribachi
A serrated, glazed clay mortar. Used with a pestle for grinding and pureeing food.

Tamari
Genuine or real tamari is a soy sauce like seasoning that is by-product of the miso making process. It is stronger then regular shoyu or natural soy sauce.

Tekka
A condiment made from hatcho miso, sesame oil, burdock, lotus root, carrot and ginger root, sautéed on a low flame for several hours.

Tempeh
A dish made from soybeans, water, and fermentation starter bacteria. Tempeh is traditionally eaten/made in Indonesia and Sir Lanka as a staple food. It is available in the refrigerated section of natural food stores.

Tofu
Soybean curd made from soybeans and nigari (Magnesium Chloride). It is a food high in protein and is usually available in rectangular cakes in the refrigerated section of natural health food stores. It may be sliced and cooked in soups, vegetable dishes, salads, sauces, dressings and other many other ways.

Udon Noodles
A Japanese style whole wheat noodle - like linguini noodles.

Umeboshi
A salted pickled plum usually aged for several months to years. Used as a seasoning, in sauces and for medicinal purposes. Umeboshi Plums aid in maintaining an alkaline blood quality.

Umeboshi-vinegar
Also known as ume-su. It is the salty/sour brine that umeboshi plums are aged in. Used for dressings, sauces and making pickles.

Wakame
A long thin green sea-vegetable used in making soups, salads and vegetable dishes. High in protein, iron and magnesium, wakame has a sweet taste and delicate texture and is especially good in miso soup.

Miscellaneous:

SEA VEGETABLES

Most of the American population consumes sea vegetables daily without realizing it.
They are present in ice cream, puddings, bottled sauces, and even toothpaste. They are used to thicken products and act as stabilizers.
Unprocessed sea vegetables are a wonderful food to help detoxify and strengthen the body if taken regularly or daily.
Rich in vitamins, minerals, and protein, yet low in calories, sea vegetables are delicious in soups, stews, salads, side dishes, or for making sushi.
Please try: nori, wakame, arame, dulse, hijiki, agar agar

BERRIES

Berries are loaded with vitamin C, folate, fiber and antioxidants.
Indeed, fresh berries contain powerful disease fighting substances.
They are great as a dessert or snack - best eaten separately from other carbohydrate rich foods (like grains). Please try: raspberries, blueberries, sour or sweet cherries, and blackberries and others.

LEAFY GREEN VEGETABLES

Green vegetables such as kale, chard, collard greens, watercress, arugula, bok choy, and dandelion greens are packed with vitamins A and C, iron, folate, beta-carotene, calcium, protein and antioxidants.

They alkalize our system, and create strong blood quality, strong bones, detoxify and strengthen the immune function.

PICKLES

Pickles contribute to the protection of the body against infections and other virus/bacteria borne disease, stimulate the immune system, improve the digestion process by establish a healthy intestinal flora, which allows better absorption of nutrients. They also help to protect against depression.

Please try: sauerkraut, Kim chi and other naturally fermented pickles such as dill pickles

UMEBOSHI PLUM

A salty, sour long fermented plum (actually an apricot) pickled with red shiso leaves(perilla leaf). Often called 'the king of alkaline foods', umeboshi plums are an ancient Japanese health food used to balance and strengthen.

Highly valued for its antibacterial properties, a digestive aid, and also for hangovers or whenever the body feels depleted. Ideal for sushi, dips, sauces, and salad dressings and more.
 

DAIKON RADISH

Native to Asia, these are very large carrot-shaped radishes.
Also called Japanese radishes, they have a white flesh that is juicy and pungent - a little bit stronger
than red radishes but milder than that of black radishes. Daikon Radish helps to dissolve excess fat in the body and is high in Vitamin C.

FERMENTED SOY (MISO AND TEMPEH)

Tempeh is a fermented food made from soybeans, originating from Indonesia. The fermentation process and its retention of the whole bean give it a higher content of vitamins, phytochemicals, all of the essential amino acids, as well as firmer texture and stronger flavor than tofu.

The soy protein in tempeh becomes more digestible as a result of the fermentation process.
Because tempeh is made from whole beans, it is also a good source of dietary fiber unlike tofu which contains no fiber.

Miso (fermented bean paste) is a concentrated, savory seasoning agent - a paste made from beans - often soybeans - mixed with a grain such as rice, barley, or wheat and a fermentation agent, called koji.

The mixture is aged from one month to several or many years. Using a natural quality miso regularly, but sparingly as a soup seasoning or for dressings and sauces will help to provide us with anti-cancer, anti-viral protection and detox effect for the body, while adding wonderful flavor to foods.

Please try: Barley Miso, Rice Miso, Chickpea Miso, Sweet White Miso and more


WHOLE GRAINS

Whole grains contain complex carbohydrates to keep our blood sugar levels even, fiber, b-Vitamins and a whole storehouse of most valuable antioxidants not found in fruits and vegetables.
They also contain vitamin E, magnesium and iron and fiber. In order to gain access to the antioxidants in whole grains, they need to be soaked before cooking!

Consuming too much wheat and other grains that contain gluten (like barley, rye, spelt, etc.), which can cause bloating, try to eat more gluten free grains such as: quinoa, brown rice, millet, corn, and amaranth.

SARDINES

This slender fish is packed full of important nutrients such as omega-3 fatty acids, protein, and calcium. Cold-water fish, such as sardines, contain the highest amounts of heart-healthy omega-3 fatty acids. One of the world's first canned foods, the sardine is rich in phosphorus, iron, potassium, vitamin B6, and niacin.


EXTRA VIRGIN OLIVE OIL

Olive oil, a nutritionally impressive fat derived from the olive fruit, is a principal source of dietary fat in the Mediterranean region. Numerous studies have shown that those who consume the traditional Mediterranean diet (compared with people who consume an American style cuisine high in saturated fat), are at decreased risk of developing heart disease and cancer. And epidemiological studies show that they also live longer. Recent data suggests that olive oil has anti-inflammatory benefits.
 

(12.) GREEN TEA

Besides tasting great (unless the tea is steeped in too hot or boiling water, which makes the tea taste bitter) green tea has many benefits. The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG).

EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue.

 

BEANS

Beans especially are a very good source for lowering cholesterol levels. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality complete protein.

Please try: aduki, chickpea, pinto, black turtle, kidney, lentil and navy beans.

SHIITAKE MUSHROOMS

Most mushrooms provide a wealth of protein, fiber, B vitamins, and vitamin C, as well as calcium and other minerals.
These medicinal mushrooms have been shown to boost heart health, lower the risk of cancer, promote immune function, ward off viruses, bacteria, reduce inflammation, combat allergies, help balance blood sugar levels, and support the body's detoxification mechanisms.

NUTS

Although nuts are high in fat, studies with almonds and walnuts have both shown a beneficial effect on blood cholesterol levels. Walnuts in particular, are high in omega-3 fatty acids that are protective to the heart and circulation. Nuts are also good sources of dietary fiber, magnesium, copper, folic acid, protein, potassium, and vitamin E.

It is better to buy unsalted raw nuts and toast them yourself at home. The salted nuts at the store are usually too high in sodium and rancid. Store in refrigerator or freezer.