Glossary | Ingredient Reference & Related Tips

Ingredient Glossary

What follows is information on ingredients used in my recipes.
Fruits and Vegetables by Photographer & Chef Raederle
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Vegetables, Sprouts, & Leafy Greens

Fruits

Seeds, Nuts, Grains & Legumes

Enjoying Food & Drink With Style

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Oat Groats

Oat groats have less fat than nuts and seeds, which means they don't slow down digestion as much as nuts and seeds. I use whole oat groats, and not "rolled oats" because rolled oats are heated (and thereby denatured).
You can't sprout rolled oats (even if they were not heated, they're still squished), but you can sprout oat groats. They're available in the bulk section of most Whole Foods. In Buffalo, NY, oat groats are available in the bulk section of the Lexington Co-Op. If you can't find them locally, order them online.

Spinach, Kale & Chard

I add spinach, kale or chard to various recipes where you might find it surprising, such as in my Berry Bowl recipe which is like a morning granola recipe, and my Green Ginger Cookie recipe which is a treat.
I use these for added nutrition. Fresh, frozen and dried fruits are healthy, but they don't contain many key things that vegetables do. Fruit fiber and vegetable fibers are different, and both fibers are important in the diet. Green leafy things contain chlorophyll, which I believe is essential to the health of the circulatory system.
One cup of chopped raw kale provides all the vitamin C and vitamin K you need for the entire day, as well as 74% of the beta-carotene, 8% of your calcium and 14% of your vitamin B6. It even has a significant amount of Omega-3 and a good ratio of Omega-3 to Omega-6. It also has an excellent ratio of calcium to phosphorous and potassium to sodium. That one cup of kale is only 33 calories, and yet it is nothing to sneeze at. Click here to check out some fun ways to enjoy raw kale.
Similarly, three leaves of chard (27 calories) gets you all of your vitamin K, 63% of your beta caratene, 58% of your vitamin C, 38% of your magnesium and 18% of your vitamin E. That is a lot of vitamin E to get from a leaf. People mistakenly think you must get all your vitamin E from nuts and seeds, but that is not true.
In two cups of spinach (13 calories) you get 29% of the folate (vitamin B9) needed for a day, all of your vitamin K, and 9% of your iron. In just 13 little calories.
Add the above three together and for 75 calories you can meet 28% of all of your nutritional needs for the day, including 19% of your Omega-3 and 14% of your zinc. These are things people mistakenly think you get from meat, beans, nuts and seeds.
Also, those 75 calories (1 cup kale, 3 leaves chard, 2 cups spinach) will give you 6.5 grams of protein and 5 grams of fiber. Not to mention a lovely 30% of your iron. Iron is vital for detoxification. Detoxing is not just about fruit. It's about vegetables too.

Kiwi Fruit

The kiwi fruit is one of my favorite staple foods. They travel well and are a great source of Vitamin E, Iron and Vitamin C. I have created an entire page about kiwi fruits because they are really worth knowing about.

Celery

Celery is a food perfectly attuned to human consumption. The balance of minerals, fiber and vitamins is ideal for virtually everything a human can want. Whether you're an athlete, a stressed out student or a chronically ill person, celery is a great food. To learn about why I use celery check out my article all about celery.

Cranberries

I use cranberries in my berry selection because they have potent antioxidant activity, as is evident from their astringent flavor.
Cranberries only have 12 grams of carbohydrate in a measuring cup, making them a great fruit for diabetics.

Dried Fruits

I use dried apricots, prunes, figs or dried peaches because they contain higher nutrition per calorie than raisins, dates or zante currants. Dried apricots in particular are low calorie per high nutrition.

Slimcado Avocado

These avocados as far as I know have nothing special about them except their large size and unusual avocado flavor. I created an article about the Slimcado Avocado because there isn't very much information on the web about ripeness and how to use them in recipes.

Chia Seeds

I recommend chia seeds for their iron and calcium content. You can get plenty of iron and calcium from greens alone, but most people prefer not to eat that many greens. To make up the difference, I recommend chia seeds and sesame seeds.
Chia seeds have a positive ratio of Omega-3 to Omega-6. Most seeds, nuts, grains and oils have much more Omega-6 than Omega-3. This causes a biological imbalance in our bodies. Eating chia seeds helps regain that balance.
Chia seeds are easy to add to almost any dish, but I particularly like adding them to Honeyed Turmeric Muesli (which uses a special dried fruit to emulate a honey flavor; this is a vegan recipe). Blend them in and you'll never notice them, or add them on top dry to add some additional crunch to this dish.
Another great place to use chia seeds is in juice recipes. Juices are easier to absorb than smoothies, and digest quickly – sometimes too quickly. Chia seeds will slow down the absorption and give your juice an interesting texture.
Chia seeds can be added to almost any dessert. Pie crusts, such as in my Blueberry Banana Pie, are an excellent place to hide as many chia seeds as you like. You can even use chia seeds in place of nuts.

Fresh Ginger Root

Fresh ginger is great for digestive health. I use it for that reason and because I love the flavor and spunk that it adds to almost any recipe.

Cinnamon & Nutmeg

Cinnamon is anti-bacterial, which is great when consuming sweet dishes. Both cinnamon and nutmeg have more calcium than phosphorous which is great for building strong bones.

Apples & Pears

I use apples or pears because they're affordable and I like the taste. Mangoes, peaches and many other fruits also work in variations of many of my recipes. However, the firmness of apples and pears adds a certain texture that I find desirable.
Apples and pears are not nutritionally spectacular, but apples do contain pectins which are known to be a boon to our immune systems. Also, the high water content is great for folks who are not drinking enough water.

Beans

Beans are something you will not find in my recipes. While some, such as fava beans, are known for having special antioxidants, often the cons of eating beans outweigh the pros. The shocking truth about beans is that they're actually not all the great for you after all.

Eating: Basic Protocol

On this page are basic tips – a protocol, if you will – for habits surrounding meals. Instead of putting these tips in the directions to each recipe, I'm posting them here above the Ingredient Glossary. These basic "rules" I'm about to explain will do well by a troubled digestion and a troubled mind.

Water

When to drink, when to swish, when not to drink

Drink a tall glass of water forty to twenty minutes before your meal. Your digestive acids are diluted by everything that goes in to them, and you don't want to add water to the mix when you're eating or immediately after. Try to remember to drink water during meal preparation so that you aren't thirsty when you sit down to eat.
After eating, swish water in your mouth to clean your teeth. Do not brush. Do not drink a glass of water. Just a gulp.

Dental Hygiene

You may also chew celery after a meal to clean your teeth. This is a great conclusion to your meal that freshens your breath, cleanses your palate, and adds some fiber to help keep things moving in the digestive tract.
Do not brush your teeth however. The acid in fruits (and some other foods) temporarily weakens your tooth enamel. You neither want to leave that acid on your teeth, or brush your teeth. Instead, chew celery or a lettuce leaf and drink a gulp of water. Another way to clean your teeth is to use a probiotic beverage such as Inner Eco (coconut water kefir).
While we're on the subject of teeth: Tooth paste is not ideal for your teeth and some toothpastes have ingredients that are toxic to your brain. I'm not kidding.
A good dental care routine should include:
  • Brushing once or twice daily, but never directly after eating.
  • Baking soda, used up to five times a week, but not daily.
  • Mouth wash made from mixing essential oil with water and rinsing.
  • Good gums or tooth soap, used daily or every other day.
  • Brush with plain water when not using baking soda, good gums or tooth soap.
  • Rinse water with a gulp of water after meals. Don't forget to swish.
  • Consume a probiotic food such as coconut kefir or kombucha regularly.
  • Take a probiotic supplement daily, such as Dr. Fuhrman's.
  • Use clove oil on any irritation inside the mouth. (Never use alum.)
In your mouth wash made from water and essential oils, you can use oil of cloves, mint, wintergreen, rosemary, tea tree, thyme, oregano, helichrysum, myrrh, and eucalyptus. It is less expensive to make your own mouth wash, and better for your mouth as well as the planet.
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Closing Note

Thanks for stopping by my Ingredient Glossary. This page is an on-going work in progress. I will be adding more to this page as I continue to learn and add content to my website. If you're interested in getting updates from me monthly, join my monthly newsletter below.

Last updated: January 16th 2013

~ Raederle