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Home , Agave syrup, Nutritional yeast, Wasabi

Vegan Product Spotlight Below is a list of ingredients that, with a few exceptions, are used in Essentials Online. Many of these ingredients are not raw, but they still may serve a valuable purpose in healthy food preparation. Most of these items can be found and purchased online if you can’t find them in your local natural foods market.

Agar is a sea used as a gelling agent in vegan rec- ipes in place of animal-based gelatin. It is available in blocks, flakes, or ground into powder. Agar Agar is not a raw product, and it must be cooked briefly in boiling water prior to using it in recipes. If using the block or flake, put it into the measured amount of water called for in the recipe and let it stand for a few minutes before bringing it to a boil. If using the powder, simply whisk it directly into the boiling water. Continue to whisk the mixture vigorously while it cooks, then al- low it to cool slightly before blending into the remaining ingredients. Once it has cooled and it becomes firm (about 4-6 hours), it cannot be re-blended. If a recipe calls for 1 tablespoon of flakes, use 1 tea- spoon of ground Agar Agar, since the ratio is 1:3. To create a firm gel, it takes 1 teaspoon of Agar Agar cooked and dissolved in one cup of water to gel 4 cups of total volume.

Irish Moss is a raw sea vegetable that can be used to thicken soups, , jellies, creams, pie fillings, and to bind cakes. The gel is slightly softer than Agar Agar gel and can be used in conjunction with it and other gelling and binding agents. The flavor is a little “fishy” so it needs to be used sparingly. To make Irish Moss gel, rinse the Irish Moss sev- eral times to remove any or debris, then soak it for 8 -12 hours, and rinse it well several times. Put it in a blender with as little water as possible and blend to form a thick gel. After blending, chill at least 2 hours to set. Store the gel in a glass jar in the refrigerator for up to one week or freeze it in ice cube trays, then remove the cubes and put them in an airtight container. They will keep frozen for 3-4 months. Nectar or Agave is a mild-tasting con- centrated (not raw) sweet syrup made from the juice of the agave . Agave nectar is 90 percent and has a much lower than , , or cane . Choose light agave nectar for a mild flavor and dark agave nectar for a -like . This is a concentrated sweetener which should be consumed sparingly.

Coconut and Coconut Nectar/Syrup are low-glycemic sweeteners made from the sap of the coconut palm tree. Both of these sweeteners are much lower on the glycemic index (a system that ranks foods on a scale of 1 to 100 on their effect on blood sugar levels) than table sugar. It is not raw, but is considered by many to be a nutritionally superior alternative to and it doesn’t cause blood sugar to spike as much as many of the other sweeteners.

Coconut Oil is a naturally saturated oil extracted from the kernel or meat of mature coconuts harvested from the coconut palm. Co- conut oil is great in desserts and candies because it becomes solid at room temperature and adds a wonderful mild coconut flavor. Be sure to buy virgin cold-pressed coconut oil because it hasn’t been heated at the high temperatures that destroy nutritional benefits and cause free-radical damage to cells in the body (as do all cooked oils). Carob Powder is derived from the carob pod. It is a naturally sweet ; low in , high in , potassium, iron, and mag- nesium and it contains no caffeine. It has a dark brown flavor and is a common substitute for , but lacks the characteristic bitterness of chocolate. When using carob in place of cacao, re- duce the amount of sweetener in a recipe by 25%.

Cacao Powder and Cacao Nibs are used in raw chocolate desserts and considered healthy alternatives to conventional co- coa. Raw cacao is a good source of antioxidants and contains an abundance of magnesium and iron. It is very stimulating and is therefore addictive in nature. Caution should be used in giving it to children or eating it late at night, as it can interfere with sleep.

Chia Seeds are tiny seeds rich in and Omega-3 fatty acids. They are a good source of antioxidant, fiber, and micronutrients. Chia seeds may be used like flax seeds in recipes, ei- ther soaked whole seeds or ground dry seeds. Chia seeds are nearly flavorless, making them excellent gelling and thickening agents. Mila is a proprietary blend of fractured chia seeds de- veloped as a supplement that can be enjoyed in water or juice. Dulse a coarse, edible reddish-brown seaweed is very high in iron and iodine, with a salty fla- vor reminiscent of the ocean. It can be purchased as dehydrated powder, flakes, or fronds. Dulse is used in raw food recipes to simulate the flavor of seafood and add a salty taste.

Kelp is large brown seaweed with fluted leath- ery fronds containing the highest amounts of trace minerals and iodine of all seaweeds. Kelp also contains trace elements and metals naturally oc- curring in the ocean in small amounts, so while a little is good, we do not recommend using more than the recommended amount. For healthy adults, 1/32 of a teaspoon is enough, although pregnant women and people at risk of iodine de- ficiency may need more. Like dulse and other sea , kelp can used in raw food recipes to simulate the flavor of seafood.

E3Live is a blue-green micro-algae, Aphanizomenon flos-aquae (AFA), which is harvested in the upper Klamath Lake region of Or- egon. It contains more protein and chlorophyll than any other food source. It is said to be the most nutrient-rich food (ounce for ounce) ever created by nature. E-3 Live can be purchased fresh frozen or in capsule form. Essential Oils are suitable for culinary use as a flavoring only if they are certified food-grade. More complex than extracts, essential oils must be ob- tained through a distillation process, which requires a tremendous amount of the plant material, making them more expensive than extracts. Many essentials oils have medicinal qualities and are used to treat emotional and spiritual imbalances as well as health issues. Use essential oils sparingly in food, since these natural oils add intense flavor that may overpower other ingredients. For most oils, one drop replaces a teaspoon of a dried or .

Erythritol is a nearly zero calorie sweetener that has a clean, sweet taste similar to sugar. Other nat- ural sweeteners, like , can be bitter. Erythritol has not been found to affect blood sugar or insulin levels and has a zero glycemic index. In reasonable amounts, Erythritol does not cause digestive upset and diarrhea in most people, unlike other sugar al- cohols like sorbitol and xylitol. It doesn’t contribute to tooth decay and has been used as a in for over 2 decades. In the , it is classified as being Generally Recognized As Safe (GRAS) since 1997.

Evaporated Cane Juice is not raw, but is a healthier alter- native than , since it is a whole food. It has a deli- cious molasses flavor that can replace in desserts, but the dark color and deep flavor make it an unsatisfactory substitute for many recipes that call for white sugar. It is delicious in mock graham-cracker crusts and chocolate desserts. This is a high glycemic, concentrated sweetener and should be used sparingly for special occasions. Flavor Extracts are typically made from using a process of either cold pressing or soaking in alcohol or other solvents in order to extract a particular flavor. Extracts can be used in recipes such as and desserts. The most popular is extract, which is used in many dessert reci- pes. Other extracts, such as almond and coconut, should be used sparingly as their flavor is extreme- ly concentrated and it is easy to use too much and overtake other delicate flavors.

Flax Oil is a polyunsaturated fat extracted from flaxseeds. The ALA (alpha-linolenic acid) in flax oil is helpful in reducing inflammation in the body. It is amber in color and a nutty, buttery, slightly bitter taste. Use it in dressing, on leafy greens and vegetables, and in sauc- es and dips, but be cautious using it in desserts—it can easily become too flavor-forward. Flax oil is high in Omega-3 fatty acids and can become rancid more easily than other oils, so it should never be used in cooking and should always be stored in a sealed glass container in the refrigerator.

Flax Seeds are tiny seeds rich in Omega-3 fatty acids, which can be used as a supplement and thickener in shakes and smoothies, or as a binder in crackers, crusts, or burgers. They can be soaked for 8-12 hours in 1-2 parts water or simply ground in a cof- fee grinder or high performance blend- er, and blended directly into smooth- ies and shakes, or added to crackers, burgers, and other dehydrated items. It is best to store flax seeds in the refrig- erator in a sealed container to protect them from becoming rancid. Maple Syrup and crystals are made from the boiled sap of the maple tree. They are not raw, but they both have a unique flavor and are often used as an alter- native to refined sugar in natural desserts. Maple sugar is made from maple syrup and may be used to replace cane sugar or coconut palm sugar in desserts provided the dark color and unique flavor doesn’t have a negative impact on the desired color and taste of the finished product.

Miso is a traditional Japanese thick made from fermented cooked , chickpeas or other , also rice, barley or other . Light or dark is often used to flavor soups and sauces. Fine quality, organic, unpasteurized miso is a living fermented food with natural digestive en- zymes, which aid in the digestion and assimilation of foods. Unpasteurized miso will keep for sever- al months in a sealed container in the refrigerator. For people who are soy- or -sensitive, chick- miso is a great alternative to grain-based, light miso; adzuki bean miso is a perfect substitute for soy- and barley-based, dark miso.

Nutritional or is a cooked food yeast grown in a molasses solution. The brand “Red Star Vegetarian Support Formula” is easily digestible and contains all of the essential amino acids, and is a source of good quality protein and B-12. has a “cheesy” flavor and a yellow or gold color from its riboflavin content. Use it to en- hance the flavor of nut , spreads, salad dressings, crackers, vegetables, and popcorn. Always store nutritional yeast in a cool dry place. Probiotics are living . Probiotic-rich foods aid in the digestion and assimilation of food, providing us with increased nutritional benefits from everything we eat. Probiotics help keep our immune system strong, aid in more restful sleep, and provide us with more vibrant energy. In raw culinary arts, we use probiotic powder as a fermentation “starter” for making . By blending it with the nut, seed, or coconut meat we infuse the bacteria that will help break down the and create a cheese-like product.

Psyllium is a plant-derived soluble fiber, available as coarse “husks” or finely ground. It is a common ingredient in colon cleansing products, but can also be used as a sub- stitute for eggs in raw recipes. It can be used to thicken and add body to raw fillings, puddings, ice cream, and sauces, and to bind wraps and crepes. For best results, use a maxi- mum of 1 teaspoon of ground psyllium per 2 cups total rec- ipe volume. Whisk or blend it briefly into the recipe (do not over-blend) and chill for at least 2 hours to set. If using it in dehydrated recipes like crackers, wraps, and crepes, spread the batter immediately after blending it into the recipe, so the mixture doesn’t become too thick and difficult to spread.

Salt is used universally as a flavor en- hancer. It is obtained by evaporating seawater (either naturally, or through the process of mechanical dehydration). Common table salt has iodine added in the form of potassium iodide or potassi- um iodate to protect against iodine defi- ciencies. Himalayan crystal salt is natural- ly high in trace minerals and contains no added chemicals, so it does not contain iodine. We prefer the purity of Himalayan crystal salt, so we recommend including sea vegetables, like kelp and dulse, in a healthy diet, since they are naturally high in iodine. Soy Lecithin consists of phospholipids (phosphorus-rich oils) extracted from oil. It is not a raw product, but it is thought to have health benefits which include improved memory and cardiovascular health. Soy lecithin can be used to emulsify, or homogenize, the and liquids in raw food desserts like and mousses, in order to produce a creamy consistency. Use about 1 teaspoon of soy lecithin per cup of the total recipe volume. Always purchase GMO-free soy products.

Stevia Extract is derived from the leaf of the stevia plant. It has a natu- rally sweet taste, but will not elevate blood sugar levels and has no calories. It is available in liquid and powder form. In its pure form Stevia is 200 times sweeter than sugar, so it must be used in very small amounts. However, many commercial brands add fillers to dilute the extreme sweetness. Stevia has a strong licorice-like taste and can negatively impact other flavors if too much is used. It may be used alone to sweeten teas, beverages and shakes, or combined with other sweeteners in desserts to decrease the total amount of sweetener required.

Sunflower Lecithin is a non-soy alternative, but it will alter the color and add a sunflower taste to your finished product. When substituting sunflower lecithin for soy lecithin, the amount needed will vary depending on the other ingredients used in the recipe. The amount needed could be as little as 1 1/2 times or as much as 3 times the amount of soy lecithin called for in the recipe—so some experimentation may be required. Tahini is a paste made from ground seeds. It is a major component of hummus, falafel, and many other Middle Eastern foods and is also used in many Asian dishes. Like many other nut and seed , the natural oil often rises to the top, so stir it well before using. Be sure to purchase raw tahini and always refrigerate nut and seed butters after opening.

Tamari is an aged soy fermented in the Japanese tradition. It is used to add saltiness and depth of flavor in Asian recipes as well as many other raw food recipes. Tamari is made from soybeans with just a touch of wheat or no wheat at all. For gluten-free soy sauce, purchase organic (GMO-free) unpasteurized wheat-free tamari. (Nama Shoyu contains wheat.)

Tamarind is a sticky fruit surrounding a seed within a pod. It is both sour and mildly sweet, depending on the ripeness of the fruit when it is harvested. Tama- rind is common in India, Asia, and Latin America and is used in beverages, soups and curries. In raw cuisine, it is used as a component in , soups, and dressings. Super Green Foods, like Spirulina, VitaMineral Green, and E-3 Live blue-green algae, are 100% raw vegan, nutritionally dense, therapeutic powders that nutritionally support blood sugar, detoxification, the immune system, liver, kidneys, blood, bones, colon, pancreas, muscles, brain, and is said to contribute to longevity. Green foods may be added to smoothies and beverages as a health supplement.

Wasabi is a sharp, pungent, extremely potent fla- vored Japanese that is used fresh ground or dried and powdered. Dried is often com- bined with dried powder and sometimes contains coloring agents and fillers. It is made into a pale green paste by adding small amounts of water a few minutes before using. It is most often served with , but can also be used to flavor and oth- er sauces. Purchase organic wasabi without artificial coloring.

Xanthan Gum is a gum produced through the fermentation of corn sugar. It is commonly used in com- mercial preparations, including organic vegan products, as a natural thickener and stabilizing agent that adds creaminess to sauces, soups, and dressings. Blend in about 1/8 of a tea- spoon for each cup of liquid. Do not attempt to whisk Xanthan gum into liquids by hand. It must be added to the liquid, at the end of the blending cycle, while the blender is in motion, or it will “gum up” almost instantly and form clumps. This product is not raw, but is used in many commercial organic vegan sauces and dressings.