Not sure what nutritional yeast or buckwheat is? Let the Ingredient Glossary be your guide!
Almond Milk – Made from ground almonds, almond milk is used as a dairy-free substitute for milk. Almond milk is lactose and cholesterol free unlike animal milk, and it is also much lower in calories. It has a creamy texture with a slightly nutty taste, and you can often find it in flavors such as vanilla, chocolate or original. Almond milk can be found in most grocery stores.
Arrowroot Starch – Derived from the starchy, tropical arrowroot plant, arrowroot starch is used as a thickener, and has several advantages over cornstarch when used in dairy-free cooking or baking. Arrowroot starch will not cause sauces to turn cloudy like cornstarch, and arrowroot starch is also not affected by freezing. It is 100% gluten free. Arrowroot starch can be found in your local health food store in the baking aisle.
Bragg Raw Apple Cider Vinegar – Bragg Raw Apple Cider Vinegar is unfiltered, unheated and unpasteurized. It is both certified organic and kosher. The reason raw, organic apple cider vinegar is preferred over regular apple cider vinegar is that the regular version has undergone pasteurization, and therefore has lost the health enhancing properties of the vinegar.
Bragg Liquid Aminos – A healthy, non-fermented alternative to soy sauce that contains only a small amount of naturally occurring sodium. Bragg Liquid Aminos is chemical free, alcohol free, preservative free, gluten free and is certified NON-GMO. Its’ ingredients include only NON-GMO soybeans and purified water.
Buckwheat – Despite its’ confusing name, buckwheat is not related to wheat, nor is it a grain. It is actually a fruit seed derived from a flowering plant that provides a gluten free alternative for those with sensitivities. Recipes that call for raw buckwheat groats are not to be confused with kasha, which is actually toasted buckwheat. Raw buckwheat groats can be found at your local health food store typically in the bins.
Chia Seeds – An ancient super food that originated in South America. Chia seeds were a staple in the diets of the Aztecs and Mayans due to their nutrient dense profile and ability to supply sustained energy. These seeds contain more omega 3 and dietary fiber than any other food from nature. Chia seeds come in two varieties (white chia seeds and black chia seeds) and can be found in your local health food store or online.
Coconut Milk – A dairy-free substitute for milk. Unlike the canned variety, coconut milk is much thinner in consistency and used for general cooking and drinking.
Canned Coconut Milk – Typically used in place of cream in dairy free recipes. Canned coconut milk is much thicker than regular coconut milk, making it ideal for making dairy free desserts and creamy sauces.
Ener-g Egg Replacer – An egg substitute made with potato and tapioca starch. Ener-G Egg Replacer is used strictly for baking. It is 100% egg-free, gluten-free, wheat-free, casein-free, dairy-free, yeast-free, soy-free, tree nut-free, peanut-free, sodium-free, cholesterol-free, and it’s low in protein. It mimics what eggs do in baking recipes, replacing whole eggs, egg whites, and egg yolks in baking.
1 egg = 1 1/2 tsp dry Egg Replacer plus 2 tbsp water
1 egg white = 1 1/2 tsp dry Egg Replacer plus 2 tbsp water
1 egg yolk = 1 1/2 tsp dry Egg Replacer plus 1 tbsp water
Hemp Hearts – Hemp hearts are shelled hemp seeds, and proponents of natural medicine and natural healing believe that the seeds have a host of significant health benefits. Don’t let the ‘hemp’ part scare you away! These seeds are not going to get you high or make you fail a drug test. The only ‘high’ you’ll get from hemp hearts is an added boost of energy from the stellar nutritional profile. Hemp hearts are a natural source of complete protein, and contain more omega 3 than any fish. Hemp hearts are also suitable for those unable to eat gluten, sugar, milk nuts, or meat.
Liquid Stevia – Commonly known as stevia or sweet leaf, this plant is a natural alternative to regular sugar and artificial sweeteners. It contains zero calories and zero carbohydrates.
Millet – Most known as the main ingredient in bird seed, millet is not just for the birds. Millet’s versatility can create creamy like mashed potatoes or fluffy like rice depending on how it is prepared. Millet is a gluten free and sugar free food, and as with most grains, millet is available in markets throughout the year.
Nutritional Yeast – While the name ‘nutritional yeast’ isn’t in the least bit appetizing, don’t let that defer you from giving it a try. It is actually one of the few products that I couldn’t live without. Nutritional yeast is an inactive yeast, so it doesn’t have a leavening ability like baking yeast. It is packed full of vitamins and minerals such as B-vitamins, zinc and folic acid, and it has a cheesy, sharp flavor that makes it great for those who are dairy free. I personally like to use it like parmesan cheese and sprinkle it over pasta or zucchini noodles, or I like to make it into a rich and creamy ‘cheese’ sauce. Nutritional yeast can be found in health food stores in the bins or online.
Quinoa – A grain-like, gluten free crop that is primarily grown for its’ edible seeds. Quinoa is typically cooked like rice and can be use in a variety of different dishes. It is listed as a complete source of protein and a good source of calcium, which makes it great for vegans or those who are lactose intolerant.