NUTS AND SEEDS (see table 4.3, page 58)

plain, or soaked and dehydrated

Nama Shoyu Sunflower

Seeds, Pumpkin Seeds, or Almonds (page 297)

ONIONS

green onions

red or sweet white onion

ROOT VEGETABLES

carrots

beets

celeriac

daikon

radishes

rutabaga

turnips

SEA VEGETABLES

dulse

nori

SPROUTS

alfalfa, broccoli, radish, or sunflower

mung bean (see sidebar, page 282) or lentil (see sidebar, page 289)

quinoa (see sidebar, page 291)

STALK VEGETABLES

asparagus tips

celery

fennel

TUBERS

Jerusalem artichokes

jicama

Seeds provide us with a wealth of trace minerals, especially iron, magnesium, manganese, and zinc. Although presoaking is not essential, it increases the mineral availability, improves the balance of the amino acids of the protein, and creates a texture that is delightful to bite into. These tasty seeds and nuts are a valuable snack and a welcome addition to salad bars; they are also delightful on salads and soups.

Nama Shoyu

SUNFLOWER SEEDS, PUMPKIN SEEDS, OR ALMONDS

MAKES 2¾ CUPS (685 ML)

2 cups (500 ml) sunflower seeds, pumpkin seeds, or almonds, or a mix, soaked for 4–6 hours, drained, and rinsed

1 tablespoon (15 ml) Nama Shoyu or tamari

Put the seeds in a bowl. Sprinkle the Nama Shoyu over them and stir until it is evenly distributed. Spread the seeds on a 14-inch (36-cm) square dehydrator tray lined with mesh sheets. Dehydrate at 105 degrees F (40 degrees C) for about 12 hours, or until the seeds are crisp. Stored in an airtight container in the refrigerator or freezer, Nama Shoyu Sunflower Seeds, Pumpkin Seeds, or Almonds will keep for 6 months.

TIP: For crisp seeds or nuts without soaking, simply season them with the Nama Shoyu and dehydrate as directed for about 8 hours, or until crisp.

Per ¼ cup (60 ml): calories: 150, protein: 6 g, fat: 13 g, carbohydrate: 5 g (0.7 g from sugar), dietary fiber: 3 g, calcium: 31 mg, copper: 500 mcg, iron: 1.8 mg, magnesium: 93 mg, phosphorus: 187 mg, potassium: 184 mg, sodium: 94 mg, zinc: 1.3 mg, thiamin: 0.6 mg, riboflavin: 0.1 mg, niacin: 1.2 mg, pyridoxine: 0.2 mg, folate: 60 mcg, pantothenic acid: 1.8 mg, vitamin B₁₂: 0 mcg, vitamin A: 2 mcg, vitamin C: 0 mg, vitamin E: 9 mg, vitamin K: 1 mcg, omega-6 fatty acids: 8.5 g, omega-3 fatty acids: 0 g

Percentage of calories from: protein 15%, fat 72%, carbohydrate 12%

We were determined to create a recipe for delicious, raw vegan macaroons. These not only fill the bill, they are super simple to make. Try the variations too—they are outstanding.

Coconut MACAROONS

MAKES 32 COOKIES

1½ cups (375 ml) pitted soft dates (see tip)

1 cup (250 ml) cashew pieces, soaked for 4 hours, drained, and rinsed

1 teaspoon (5 ml) vanilla extract

1¼ cups (310 ml) unsweetened shredded dried coconut

Put the dates, cashews, and vanilla extract in a food processor. Process for about 3 minutes, or until smooth. Add the coconut. Pulse a few times, just until the coconut is evenly distributed.

Drop by tablespoons (15 ml) onto dehydrator trays with nonstick sheets. Dehydrate at 110 degrees F (43 degrees C) for about 4 hours. Transfer the cookies from the nonstick sheets to unlined trays. Dehydrate for 8 more hours. Stored in an airtight container, Coconut Macaroons will keep for 1 month in the refrigerator or 4 months in the freezer.

Apricot or Peach Macaroons: Replace half of the dates with unsulfured dried apricots or peaches. Proceed as directed.

Carob or Cacao Macaroons: Increase the dates to 2 cups (500 ml). Add 2 tablespoons (30 ml) of cacao or carob powder to the food processor along with the dates, cashews, and vanilla extract.

TIP: If the dates (or apricots or peaches, if you are making the variation) are hard, soak them in almost-boiling water for 30 minutes. Drain well. Proceed as directed.

Per cookie: calories: 43, protein: 1 g, fat: 3 g, carbohydrate: 5 g (3 g from sugar), dietary fiber: 1 g, calcium: 3 mg, copper: 90 mcg, iron: 0.3 mg, magnesium: 12 mg, phosphorus: 24 mg, potassium: 62 mg, sodium: 1 mg, zinc: 0.2 mg, thiamin: 0 mg, riboflavin: 0 mg, niacin: 0.1 mg, pyridoxine: 0 mg, folate: 2 mcg, pantothenic acid: 0.1 mg, vitamin B₁₂: 0 mcg, vitamin A: 0 mcg, vitamin C: 0 mg, vitamin E: 0 mg, vitamin K: 1 mcg, omega-6 fatty acids: 0.2 g, omega-3 fatty acids: 0 g

Percentage of calories from: protein 7%, fat 50%, carbohydrate 43%

How to Make Homemade Raw Nut Butter

YIELD: ⅓ TO ¾ CUP (85 TO 185 ML)

The yield of homemade nut butter depends on the type of nut used. Softer, more oily nuts, such as pecans, will require more nuts to equal the same yield as harder nuts like almonds.

1 to 2 cups (250 to 500 ml) raw nuts (such as almonds, cashews, hazelnuts, pecans, or walnuts)

Pulverize the nuts into a paste in a food processor, stopping as needed to scrape down the sides of the work bowl with a rubber spatula. This can take up to 10 minutes. Stored in a sealed container in the refrigerator, homemade raw nut butter will keep for 1 month.

These balls are fun and easy to make. While they are a delicious treat, they provide far more nutritional value than the traditional cookies they replace.

Chocolate-Cranberry NUT BALLS

MAKES 36 BALLS

2 cups (500 ml) dates (see tip, page 298)

¾ cup (185 ml) raw nut butter (see sidebar)

⅓ cup (80 ml) raw carob or cacao powder

1 teaspoon (5 ml) vanilla extract

1 cup (250 ml) coarsely chopped walnuts or pecans

½ cup (125 ml) dried cranberries

36 hazelnuts, or 18 brazil nuts

⅓ cup (80 ml) unsweetened shredded dried coconut or sesame seeds

Combine the dates, nut butter, carob powder, and vanilla extract in a food processor. Process for about 3 minutes, or until smooth. Add the walnuts and cranberries. Process for a few more seconds, just until evenly incorporated. Refrigerate the mixture for 2–3 hours.

Form the chilled mixture into 1-inch (2.5-cm) balls around 1 hazelnut or ½ brazil nut so that the nut is in the middle of the ball. Roll each ball in the coconut. Stored in a covered container, Chocolate-Cranberry Nut Balls will keep for 1 month in the refrigerator or 3 months in the freezer.

Chocolate-Cherry Nut Balls: Replace the cranberries with dried cherries.

Chocolate Fruit-and-Nut Balls: Replace up to ½ cup (125 ml) of the dates with dried apricots, peaches, or nectarines (see tip, page 298).

Per ball: calories: 85, protein: 1.5 g, fat: 5 g, carbohydrate: 10 g (8 g from sugar), dietary fiber: 2 g, calcium: 24 mg, copper: 100 mcg, iron: 0.4 mg, magnesium: 25 mg, phosphorus: 43 mg, potassium: 123 mg, sodium: 1 mg, zinc: 0.3 mg, thiamin: 0 mg, riboflavin: 0 mg, niacin: 1 mg, pyridoxine: 0 mg, folate: 8 mcg, pantothenic acid: 0.1 mg, vitamin B₁₂: 0 mcg, vitamin A: 0 mcg, vitamin C: 0 mg, vitamin E: 2 mg, vitamin K: 0 mcg, omega-6 fatty acids: 1 g, omega-3 fatty acids: 0.1 g

Percentage of calories from: protein 7%, fat 49%, carbohydrate 44%

This irresistible pie is quick to prepare because the nuts and dates in the crust are not presoaked. You will still need to plan ahead, however, because the finished pie must chill for at least three hours so the filling can firm up. If you prefer, make the recipe without the crust and serve the filling as a pudding topped with sliced strawberries or other fruit.

Mango Pie WITH COCONUT CRUST

MAKES 1 PIE; 8 SERVINGS

COCONUT CRUST

MAKES 1 (9-IN./23-CM) CRUST

1½ cups (375 ml) unsweetened shredded dried coconut

1½ cups (375 ml) walnuts or macadamia nuts

¼ teaspoon (1 ml) salt

½ cup pitted medjool or regular dates

MANGO FILLING

MAKES 2 TO 2½ CUPS (500 TO 575 ML)

3 cups (750 ml) chopped fresh mango

1 cup (250 ml) chopped dried mango (use scissors to cut it into pieces), soaked for 10 minutes and drained well (use your hands to press out the excess liquid)

1 cup (250 ml) or more sliced strawberries or other fruit

Adapted from original recipes published as “Mango Pudding” and “Coconut Crust” from Raw Food Made Easy for 1 or 2 People © Jennifer Cornbleet. By permission (Summertown, TN: Book Publishing Company, 2005).

To make the crust, put the coconut, walnuts, and salt in a food processor. Process until coarsely ground. Add the dates. Process until the mixture resembles coarse crumbs and begins to stick together. Scoop the mixture into a 9-inch (23-cm) pie plate.

With your palm and fingers, distribute the crumbs evenly along the bottom and up the sides of the pan. There should be a 3/4-inch (2-cm) lip of crumbs along the sides. After the crumbs are evenly distributed, press the crust down on the bottom of the pan using your fingers and palm. Be sure to press especially firmly where the bottom of the pan joins the sides. Then press the crust against the pan’s sides, shaping it so that the edges are flush with the rim. Put the crust in the freezer for 15 minutes.

To make the filling, put the fresh and well-drained dried mango in a blender. Process on high speed until smooth.

To assemble, remove the crust from the freezer and spread the filling evenly over the bottom. Arrange the strawberries over the top. Chill for at least 3 hours before serving.

Covered with plastic wrap and stored in the refrigerator, Mango Pie with Coconut Crust will keep for 3 days.

Per serving: calories: 396, protein: 5 g, fat: 23 g, carbohydrate: 52 g (31 g from sugar), dietary fiber: 7 g, calcium: 54 mg, copper: 610 mcg, iron: 1.5 mg, magnesium: 68 mg, phosphorus: 131 mg, potassium: 490 mg, sodium: 126 mg, zinc: 1.1 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 1.3 mg, vitamin B₆: 0.3 mg, folate: 38 mcg, pantothenic acid: 0.3 mg, vitamin B₁₂: 0 mcg, vitamin A: 27 mcg, vitamin C: 37 mg, vitamin E: 1 mg, vitamin K: 4.5 mcg, omega-6 fatty acids: 7.7g, omega-3 fatty acids: 1.8 g

Percentage of calories from: protein 5%, fat 47%, carbohydrate 48%

If you have a Champion, Green Power, or Green Star juicer, or a sturdy food processor, you can start making the simplest and most delicious fat-free, nondairy ice cream imaginable. This creamy dessert, high in potassium and protective phytochemicals, is sweet without any added sugar. For an extra-special treat, top each serving with chopped nuts, unsweetened shredded dried coconut, or fresh berries.

Tutti-Frutti ICE CREAM

MAKES ABOUT 2½ CUPS (625 ML); 2 TO 3 SERVINGS

2 to 3 ripe bananas, peeled, whole or in chunks, and frozen solid (see sidebar, page 256)

2 cups (500 ml) frozen fruit (such as berries, cherries, mangoes, and/or strawberries)

Process the fruit through a Green Power, Green Star, or Champion juicer with the blank attachment, alternating the bananas and other frozen fruit. If your kitchen is warm, chill the attachments in the freezer for about 30 minutes before processing the fruit.

If you do not have the appropriate juicer, put the bananas and other frozen fruit in a food processor. Process until smooth. Serve immediately.

TIP: If there is a lot of airspace in the cup when you measure the frozen fruit (as can occur with strawberries or other large pieces of fruit), use heaping cups.

Carob or Chocolate Ice Cream: Add 1 teaspoon (5 ml) of raw carob or cacao powder for each frozen banana used. For extra sweetness, add a few raisins or pitted soft dates.

Blender Ice Cream: Put the bananas and frozen fruit in a high-speed blender. Add 1 cup (250 ml) of Sunflower-Hemp Milk (page 260). Process on high speed until completely smooth. Serve immediately.

Maple-Walnut Ice Cream: Process 4 bananas through a juicer or in a blender until smooth. Stir in 3 tablespoons (45 ml) chopped walnuts, 2 tablespoons (10 ml) maple syrup, and ½ teaspoon (2 ml) vanilla extract. Serve immediately.

Per one-half recipe: calories: 187, protein: 2 g, fat: 0.6 g, carbohydrate: 48 g (30 g from sugar), dietary fiber: 7 g, calcium: 43 mg, copper: 200 mcg, iron: 2 mg, magnesium: 58 mg, phosphorus: 56 mg, potassium: 768 mg, sodium: 6 mg, zinc: 0.5 mg, thiamin: 0.1 mg, riboflavin: 0.2 mg, niacin: 2 mg, pyridoxine: 0.5 mg, folate: 63 mcg, pantothenic acid: 0.6 mg, vitamin B₁₂: 0 mcg, vitamin A: 4 mcg, vitamin C: 106 mg, vitamin E: 0.8 mg, vitamin K: 1 mcg, omega-6 fatty acids: 0.1 g, omega-3 fatty acids: 0.1 g

Percentage of calories from: protein 3%, fat 4%, carbohydrate 93%

GLOSSARY

Acceptable Macronutrient Distribution Range (AMDR). The AMDR is the range of intakes for protein, carbohydrates, and fat that is associated with an adequate intake of essential nutrients and a reduced risk of chronic disease. The AMDR, set by the Institute of Medicine, is 10–35 percent of calories from protein, 20–35 percent of calories from fat, and 45–65 percent of calories from carbohydrate.

Adequate intake (AI). When insufficient data is available to set Recommended Dietary Allowances (RDA) for nutrients, adequate intake (AI) is set at levels expected to meet or exceed the amount needed to maintain health in a population.

Alliinase. Alliinase is an enzyme found in Allium vegetables, such as garlic and onions. The enzyme alliinase converts the phytochemcial called alliin to allicin, its bioactive metabolite.

Alpha-linolenic acid (ALA). ALA is an essential fatty acid and the “parent” of the omega-3 fatty acid family. It can be converted by the body into longer-chain omega-3 fatty acids. Plant sources of alpha-linolenic acid include walnuts and seeds, such as chia, flax, and hemp.

Amylase. Amylase is a starch-digesting enzyme produced in the salivary glands and the pancreas. It is also produced in plants, especially in germinating seeds.

Anthocyanins. Anthocyanins are water-soluble plant pigments that are blue, purple, red, or orange in color. They are a part of the flavonoid family. Anthocyanins are thought to protect against cancer, diabetes, and inflammation, and may also help to delay the aging process.

Antinutrients. Antinutrients are substances that interfere with the absorption and/or utilization of nutrients.

Antioxidants. Antioxidants are dietary compounds that neutralize reactive and highly destructive molecules called free radicals.

Arachidonic acid (AA). Arachidonic acid is an omega-6 polyunsaturated fatty acid involved in the production of hormonelike substances called eicosanoids. The eicosanoids formed from AA tend to promote inflammation and increase several other risk factors for heart disease, hypertension, immune-inflammatory disorders, type 2 diabetes, neurological disorders, and possibly certain cancers.

Bioavailability. The bioavailability of a nutrient refers to the proportion of that nutrient that is absorbed into the bloodstream relative to the amount consumed.

Body mass index (BMI). The body mass index is a measure of body fatness in adults based on an individual’s height and weight. Between two people of the same weight, the taller person will have a lower BMI. The formula for calculating BMI is weight in kilograms (kg) divided by height in meters (m) squared.

Breakdown products. Certain chemical reactions in the body cause larger molecules to be broken down into smaller molecules. The smaller molecules are known as breakdown products.

C-reactive protein (CRP). C-reactive protein is a protein in the plasma that is a marker of inflammation. It is measured with a blood test and is known to be elevated in many medical conditions, including heart disease and advanced cancer.

Caloric density. A food’s caloric density is the number of calories (food energy) per gram of that food.

Capsaicin. Capsaicin is the active ingredient in chiles that makes them hot. It is used in some applications for pain control and to reduce inflammation.

Carotenoids. Carotenoids are pigments found in leafy green vegetables and orange, red, and yellow vegetables and fruits. They protect cells and tissues from free radical damage, offering protection to the retina of the eye, enhancing immune function, and defending against heart disease, stroke, and cancer. Common carotenoids are beta-carotene (used to form vitamin A), lycopene, and lutein.

Cholesterol. Cholesterol is the most common steroid in the body and is a component in the structure of every cell. While most of our cholesterol is made by the liver and other body tissues, it also comes from animal products in the diet, especially eggs, organ meats, and shellfish.

Coenzyme Q10. A coenzyme is a substance similar to a vitamin (although, unlike a vitamin, it can be produced by the body) that assists the activity of an enzyme. Coenzyme Q10 works with several enzymes that are essential to the generation of energy in cells. Because it facilitates the transfer of electrons, it often works as an antioxidant.

Conversion enzymes. Conversion enzymes transform substances into different compounds, as with the conversion of omega-6 and omega-3 fatty acids into the highly unsaturated fatty acids.

Dietary Reference Intakes (DRI). The DRI is a system of nutrition recommendations for specific nutrients from the Institute of Medicine of the U.S. National Academy of Sciences. Dietary Reference Intakes include Recommended Dietary Allowances (RDA), Adequate Intakes (AI), and Tolerable Upper Intake Levels (UL). The DRI system is used in the United States and Canada.

Digestive enzymes. Digestive enzymes are enzymes produced by the body to break food into smaller building blocks so that nutrients can be absorbed from the digestive tract into the bloodstream and lymph system.

Digestive leukocytosis. Digestive leukocytosis is the scientific term for the rise in white blood cell count that normally occurs after eating.

Disaccharides. Disaccharides consist of two units of sugar linked together, such as sucrose (common table sugar), maltose, and lactose (milk sugar).

Docosahexaenoic acid (DHA). DHA is a highly unsaturated omega-3 fatty acid that is a critical structural component of cell membranes. It is necessary for the proper development and functioning of the brain and central nervous system.

Eicosapentaenoic acid (EPA). EPA is a highly unsaturated omega-3 fatty acid that is used to create substances called eicosanoids. EPA has the opposite effect of arachidonic acid (AA) in that it forms substances that reduce blood pressure, inflammation, and cell proliferation, as well as markers for heart disease.

Enzyme inhibitors. Enzyme inhibitors are molecules that slow or stop enzyme activity.

Enzymes. Enzymes are substances that enable or increase the rates of chemical reactions.

Essential fatty acids (EFA). Essential fatty acids are fatty acids that cannot be manufactured in the body and must be obtained from the food we eat. There are two essential fatty acids: linoleic acid and alpha-linolenic acid.

Fatty acids. The basic components of fats and oils are called fatty acids. They can be either saturated or unsaturated.

Fecal flora. Microorganisms, such as bacteria, that are found in the feces are known as fecal flora.

Fermentation. Fermentation is a method of food preservation that involves the action of microorganisms to convert sugars and other carbohydrates in foods (such as legumes and vegetables) into organic acids, like lactic acid, or alcohol, as with beer and wine.

Flavonoids. Sometimes known as bioflavonoids, flavonoids are phytochemicals known for their antioxidant, anti-inflammatory, and antiviral properties and activities. Research suggests that flavonoids may assist in fighting allergies, inflammation, harmful microbes, and cancer.

Food enzymes. Enzymes in edible plants that catalyze all the reactions necessary to the life of the plant are called food enzymes. Food enzymes have also been shown to offer advantages for human health.

Free radicals. Free radicals are molecules that have one or more unpaired electrons, making them highly unstable.

Fruitarianism. Fruitarians follow a raw diet that is at least 75 percent or more fruit by weight. High-fruit diets are less restrictive, often containing 50–74 percent of calories from fruits. Fruitarians eat not only sweet fruits but also fruits that are typically used as vegetables, such as avocados, peppers, and tomatoes.

Functional fiber. Fiber that is isolated or extracted from plants and has beneficial physiological effects in humans is known as functional fiber.

Gamma-linoleic acid (GLA). GLA is a highly unsaturated omega-6 fatty acid that the body makes from linoleic acid or obtains directly from black currant, borage, or primrose oil. Substances formed from GLA may be effective in the treatment of skin conditions, asthma, premenstrual conditions, and diabetic neuropathy.

Glycemic index (GI). The glycemic index is a measure of the rise in blood sugar following the consumption of 50 grams of carbohydrate from a food. The higher the number, the greater the rise in blood sugar.

Glycemic load. The glycemic load is also a measure of how food affects blood sugar; however, it factors in the amount of carbohydrate a typical serving of the food contains. It is calculated by multiplying the glycemic index by the grams of carbohydrate provided in a serving of the food and dividing the total by 100.

Glycation. Glycation occurs when a sugar molecule binds to protein, fat, or nucleotides (which are the basic structural units of DNA and RNA), without the action of an enzyme. Glycation is a product of the Maillard reaction. Glycoxidation is a term used for glycation when oxygen is involved. Evidence suggests that the end products of glycation and glycoxidation depress immune-system function, accelerate aging, and contribute to chronic degenerative diseases, such as diabetes, cardiovascular disease, and kidney disease.

Heterocyclic amines (HCAs). Heterocyclic amines are substances that are created when meat, poultry, fish, or eggs are cooked at high temperatures. Evidence suggests that they may increase the risk for cancers of the stomach, colon, pancreas, and breast.

Highly unsaturated fatty acids (HUFA). HUFAs, also known as long-chain fatty acids, are large, biologically active, polyunsaturated fatty acid molecules that are created from the essential fatty acids, alpha-linolenic acid and linoleic acid. They can also be obtained directly from foods in the diet.

Homocysteine. Homocysteine is an amino acid that is not present in the diet but can be made by the body from the dietary amino acid methionine as a by-product and can be toxic. High homocysteine levels can increase risk of disease. Certain B vitamins (folate, B₆, and B₁₂) help rid the body of homocysteine. Shortages of these B vitamins can lead to high homocysteine levels. Consequently, elevated homocysteine is sometimes an indicator of a vitamin B₁₂ deficiency.

Indispensable amino acids. Indispensable amino acids (formerly known as essential amino acids) are protein building blocks that can’t be made by the body and must be obtained directly from food.

Insoluble fiber. Insoluble fiber is an indigestible dietary substance from plants that does not dissolve in water.

Isoflavones. Isoflavones are phytochemicals related to flavonoids that also are known as phytoestrogens (weak estrogens or antiestrogens). They are most concentrated in soybeans, although they are present in some other legumes and in flaxseeds. Isoflavones may afford protection against certain types of breast and prostate cancer.

Lignans. Lignans are phytochemicals that have estrogen-like properties and also act as antioxidants. The richest known source is flaxseeds.

Linoleic acid (LA). LA is an essential fatty acid and is the “parent” fatty acid of the omega-6 fatty acid family. Highly unsaturated omega-6 fatty acids can be manufactured in the body from LA.

Lipases. Lipases are enzymes that act on fats in the digestive tract to break the fat molecules into smaller fragments so they can be absorbed into the bloodstream and lymph system.

Lipids. Lipids are compounds that do not dissolve in water, such as fats and oils (made up of fatty acids) and sterols (such as cholesterol).

Living-food diet. A living-food diet includes sprouted seeds, fresh fruits and vegetables, soaked nuts and seeds, live vegetable krauts, fermented nut and seed cheeses, and other cultured foods containing acidophilus and other probiotics (friendly bacteria), some sea vegetables, wheatgrass juice, and drinks based on vegetables. Foods dehydrated at low temperatures are eaten on occasion.

Lp(a). Lp(a) is a lipoprotein (a fat-and-protein combination) associated with fatty deposits in arteries and an elevated risk for heart disease.

Metabolic acidosis. Metabolic acidosis is a disturbance in the body’s pH balance between acid and alkali that results in the blood becoming too acidic. One contributing factor can be an imbalance between acid- and alkaline-forming foods in the diet.

Metabolic enzymes. Metabolic enzymes are highly specialized molecules that perform a wide variety of tasks necessary to run and maintain the body.

Microflora. Bacteria that exist in the intestines are known as microflora, or gut flora. Occasionally their activity is either neutral or harmful, but microflora often contribute to health by crowding out harmful organisms, stimulating the immune system, or producing vitamins and hormones.

Monosaccharides. The only carbohydrates that can be absorbed directly into the blood stream are single-sugar units known as monosaccharides.

Monounsaturated fat. Monounsaturated fats are composed of fatty acids with one point of unsaturation. They have a neutral or slightly beneficial effect on health, with a modest effect on blood cholesterol levels. Monounsaturated fats are generally liquid at room temperature but thick and cloudy when refrigerated.

Myrosinase. Myrosinase is an enzyme responsible for the conversion of certain phytochemicals in cruciferous vegetables to their more active forms.

Natural hygiene. The philosophy of natural hygiene encompasses a number of health-promoting diets; proponents of vegan natural hygiene base their diets on organically grown fresh fruits, vegetables, nuts, and seeds eaten in their raw, natural state. Those who practice natural hygiene also encourage food combining, exposure to sunshine, exercise, adequate sleep, and other lifestyle components to obtain good health.

Nonstarch polysaccharides (NSP). “Nonstarch polysaccharides” is a term often used interchangeably with “fiber.” NSP includes all polysaccharides that are indigestible by humans. While NSP makes up the greatest part of fiber, oligosaccharides, lignins, and some resistant starches are also commonly included in the definition of fiber.

Nutritional intake. Nutritional intake refers to the amount of a nutrient (or other dietary component) consumed in the diet. Supplements may or may not be included.

Nutritional yeast. Nutritional yeast is a yeast grown on molasses for use as a flavorful food ingredient. One particular brand, Red Star Vegetarian Support Formula, contains added vitamin B₁₂, a nutrient commonly lacking in vegan and raw vegan diets.

Oligosaccharides. Relatively small carbohydrates consisting of three to nine molecules of sugar are called oligosaccharides. Many oligosaccharides (also known as prebiotics) are not digested in the small intestine, so they pass through and serve as fuel for beneficial bacteria in the large intestine.

Oxidative damage (oxidative stress). The aging, degeneration, and chronic disease caused by free radicals is known as oxidative damage or oxidative stress.

Phase II enzymes. Phase II enzymes belong to a superfamily of enzymes that the body builds from protein and iron. They are potent anticancer agents that protect cells from DNA damage from carcinogens and free radicals.

Phenolic acids. Phenolic acids are a subclass of phytochemicals in the polyphenol class. They are associated with disease risk reduction and are concentrated in berries and black and green teas.

Phytates. Phytates (also known as phytic acid) are the principal storage form of phosphorus in plants. They are often bound together with calcium, magnesium, iron, and zinc.

Phytochemicals. Phytochemicals are chemicals found in plants, produced by them primarily for their own survival and protection. Some phytochemicals also support human health by reducing the risk of chronic disease and fighting existing disease.

Phytosterols. Sterols (a type of lipid) that are naturally present in plants are known as phytosterols.

Polycyclic aromatic hydrocarbons (PAHs). Polycyclic aromatic hydrocarbons (PAHs) are chemicals that are formed by the incomplete burning of organic substances, such as oil, gas, coal, forests, garbage, tobacco, and food. Food accounts for over 90 percent of PAH exposure. PAHs have been associated with DNA damage and increased cancer risk.

Polyphenols. Polyphenols are a class of phytochemicals with antioxidant, and perhaps anticancer, activity. Anthocyanins, catechins, quercetin, and resveratrol are common polyphenols.

Polysaccharides. Polysaccharides are carbohydrates containing at least ten sugar molecules linked together. (Some contain tens or hundreds of sugar molecules linked together.) They are further divided into two groups called starch and nonstarch polysaccharides (NSP). Starch polysaccharides are the plant’s energy stores, while nonstarch polysaccharides provide structure to the plant.

Polyunsaturated fat. A polyunsaturated fat has two or more points of unsaturation on the molecule. Polyunsaturated fats are liquid at room temperature and when refrigerated. They include the omega-6 and omega-3 fatty acid families and generally have favorable effects on health.

Proteases. Proteases are enzymes that break protein molecules into amino acids so they can be absorbed into the bloodstream.

Protein-sparing effect of carbohydrate. When sufficient amounts of carbohydrate are consumed, the body will not need to use protein for energy. This is known as the protein-sparing effect of carbohydrate.

Reactive intermediary compounds. An unstable substance that is formed during a chemical reaction is called a reactive intermediary compound. Those that are formed from the actions of Phase I enzymes can become more dangerous in the body when foods that are smoked or barbecued are consumed.

Recommended Dietary Allowance (RDA). The amount of a nutrient that scientists determine will meet the needs of practically all healthy persons is known as the Recommended Dietary Allowance.

Rejuvelac. Rejuvelac is a drink made from fermented, sprouted grains, particularly soft wheat berries.

Saturated fats. Fatty acids that are completely packed, or saturated, with hydrogen and are generally hard at room temperature are called saturated fats. They are highly stable fats or oils found in all fat-containing foods, although they are concentrated in animal products and tropical oils. Saturated fats have consistently been linked to increased blood cholesterol levels, heart disease, several forms of cancer, and insulin resistance.

Soluble fiber. Soluble fiber is a traditional term that has been used to identify certain types of fiber that will dissolve in water, reduce cholesterol, and help control blood sugar. Recent research has demonstrated that some soluble fiber does not affect blood sugar and cholesterol levels, as would have been expected. For this reason, the use of the term “soluble fiber” may be misleading and is being phased out.

Stearidonic acid (SDA). Stearidonic acid is an omega-3 fatty acid that is formed in the first step of the conversion of ALA to EPA and has been shown to produce many of the favorable effects reported for EPA. While stearidonic acid is not commonly found in food, about 2 percent of the oil in hempseed is SDA, as is 12–14 percent of the fat in echium oil (derived from a member of the borage family called purple viper’s bugloss). Small amounts of SDA are also present in blue-green algae.

Sterol. Sterol is a type of lipid that plays multiple roles in the body as a part of cell structure, cell communication, and general metabolism.

Storage carbohydrates. Storage carbohydrates are various starches and oligosaccharides found within a whole seed that are used to feed the seed embryo during germination.

Tolerable upper intake levels (UL). Upper intake levels are the daily intakes of nutrients estimated to be the highest levels of intake that will not pose a health risk for most people. Levels above the UL may be associated with health risks.

Trans-fatty acids. Trans-fatty acids are unsaturated fats formed mainly during the process of hydrogenation, a process that turns liquid oils into solid, stable fats. Gram for gram, trans-fatty acids are considered more damaging to health than any other type of fat. As a result, health authorities recommend that we minimize our intake.

REFERENCES

CHAPTER 1
Becoming Raw for Life