The 30-Minute Vegan's Taste of the East: 150 Asian-Inspired Recipes--from Soba Noodles to Summer Rolls (35 page)

Glossary

Agave nectar
a sweetener from the agave cactus, it ranges in color from golden to brown. Composed mainly of fructose and glucose, it has a low glycemic index and is about 1½ times sweeter than sugar.

Apple cider vinegar
look for the raw variety, which preserves many of the apple’s nutrients and is considered to have beneficial healing qualities.

Arame
a species of kelp high in calcium, protein, iron, iodine, and other vitamins and minerals.

Arrowroot
a powdered starch made from the root of the arrowroot plant. Used as a thickener in sauces, soups, and desserts. Dissolve arrowroot with an equal amount of cold water before adding to the mixture being thickened.

Barley malt syrup
a sweetener that is roughly half as sweet as honey or sugar. Made from sprouted barley, it has a nutty caramel flavor.

Brown rice syrup
a relatively neutral-flavored sweetener made from cultured brown rice. It is roughly half as sweet as sugar.

Buckwheat
a triangular-shaped seed often considered a grain. It’s not related to wheat and is entirely gluten-free. Raw groats are used in live food preparation. The roasted groat is called kasha.

Celtic sea salt
unrefined, with a high mineral content, this light-gray salt is naturally harvested off the coast of France. It is one of the most highly regarded forms of salt.

Coconut oil
although high in saturated fat, and therefore solid at room temperature, coconut oil is being studied for its healing potential.

Composting
the natural biological process of breaking down food waste, grass trimmings, and leaves to create a nutrient-rich soil.

CSA
Community-Supported Agriculture CSAs are generally small, local, organic farms where members buy in with labor, money, or both in exchange for a weekly selection of fresh produce from the farm.

Daikon
literally translates as “large root,” this white Japanese radish is spicy, crisp, and juicy.

Dulse
an iron-rich sea vegetable that is a good source of vitamin B6, fluoride, and potassium. Use the flakes as a salt replacement, sprinkled on salads, soups, or steamed veggies. The whole pieces make for a nutritious snack.

Garbanzo beans
also known as chickpeas, garbanzo beans are common in Indian as well as Central Asian and Middle Eastern dishes.

Genetically engineered and modified organism (GMO)
a plant, animal, or microorganism that has had its genetic code altered, typically by introducing genes from another organism. This process gives the GMO characteristics that are not present in its original form.

Glycemic Index (GI)
a scale demonstrating how quickly a food influences blood glucose levels. The lower the number, the slower blood glucose increases (due to a slower digestion time). Diabetics and persons with heart disease should eat low-GI foods.

Himalayan crystal salt
considered one of the purist and least processed salts, it is more than 250 million years old, mined in the Himalayas by hand and carefully rinsed.

Hydrogenated fats
fats created by synthetically adding hydrogen to the double bond of an unsaturated fat via a process called hydrogenation. It allows the fat to stay solid at room temperature and delays rancidity. Used to make margarine and shortening, these fats also occur naturally in small amounts in various animal products. Hydrogenation produces trans-fatty acids, which have been proven to increase the risk of coronary heart disease.
See
Trans-fatty acids.

Kaffir lime leaf
the bay leaf of Southeast Asia, the kaffir lime leaf is added to stocks and soups and removed before serving. A must-have for Thai dishes.

Kelp
brown algae that grows in large, dense underwater forests, some three stories high, in cold, clear waters. Growing as much as 2 feet per day, kelp is high in B vitamins, protein, iron, magnesium, and zinc and is a source of iodine.

Kombu
a wide and flat seaweed, kombu is a good source of calcium, folate, and magnesium. We add it to beans while cooking to bring out the flavor of the bean and increase digestibility.

Lacto-ovo vegetarians
vegetarians whose diet includes eggs and dairy products.

Lacto-vegetarians
vegetarians whose diet includes dairy products but not eggs.

Lemongrass
a grass popular in Thai and Vietnamese cuisine that imparts a lemony citrus flavor.

Live or living foods
those raw foods that are soaked, sprouted, or cultured to enhance enzyme activity.

Maple syrup
the boiled-down sap of sugar maple trees. It is rich in minerals such as manganese and zinc and contains fewer calories than honey. It is graded according to color and flavor. Grade A is the mildest and lightest, Grade C is the darkest and richest. Good for baking.

Mandoline
a handy kitchen tool used to slice, julienne, or crinkle-cut harder vegetables quickly by hand.

Micro greens
vegetables and herbs that are just past their sprouting stage. The small leaves and tender stems of young arugula, endive, and mizuna and many other plants pack a powerful burst of flavor and nutrients. Add some to your salad, wraps, or nori rolls.

Mirin
a sweet and tangy Japanese rice cooking wine that many cooks use as a “secret ingredient” to add a unique flavor to a variety of dishes.

Miso
a salty paste made by fermenting soybeans, grains, or other beans. Used in many recipes, including dips, dressings, sauces, spreads, and the traditional soup. Boiling miso destroys many of its beneficial nutrients.

Molasses
this syrup is a liquid by-product of the sugar refining process. It contains many of the nutrients of the sugar cane plant and has a strong, somewhat bitter-sweet flavor.

Nama shoyu
nama
means “raw” or “unpasteurized”;
shoyu
is Japanese for “soy sauce.” Nama shoyu is an unpasteurized condiment made from cultured soy beans and wheat.

Nori
a highly nutritious red algae that’s shredded, dried, and pressed like paper, providing calcium, iron, and other vitamins and minerals.

Nutritional yeast
a plant-based culture consisting of up to 50 percent protein. The Red Star variety is a source of B vitamins including B12, is naturally low in sodium and fat, and is generally extracted from molasses.

Olive oil
ranging in flavor from mild to strong; we recommend the organic extra-virgin cold-pressed variety, which is from the first pressing of the olives.

Organic farming
a natural and environmentally friendly way to grow food without the use of chemical fertilizers and pesticides. Organic methods include, but are not limited to, crop rotation, integrated pest management, natural fertilizers, and composting.

Preventive medicine
a healing modality devoted to health promotion and disease prevention. It advocates making diet and lifestyle changes to achieve maximum health and prevent illness.

Protein
an important component of cells, tissues, organs, muscles, and bones. The current dietary guidelines recommend that healthy persons daily eat 0.8 g/kg body weight.

Quinoa
an ancient Incan grain that is one of the highest plant sources of protein. It’s also a source of calcium, iron, phosphorus, B vitamins, and vitamin E.

Raw foods
foods that have not been cooked above a certain temperature, generally considered 116°F.
See
Live or living foods.

Saffron
the hand-picked stigma or the saffron crocus flower, it’s the most precious and expensive spice in the world. It imparts a bright orange-yellow color and an exotic flavor and aroma.

Sea salt
made from evaporated sea water. Higher in minerals than commercially processed table salt.
See also
Celtic sea salt and Himalayan crystal salt.

Seitan
originating in ancient China and sometimes referred to as “meat of wheat” or “Buddha food.” It is wheat gluten dough that has been cooked in a broth with different types of seasonings.

Shoyu
a traditional Japanese soy sauce that is made from fermented soybeans and wheat. It imparts a strong salty flavor.
See also
Soy sauce and Tamari.

Soy milk
a popular soy-based milk with a nutty taste, this alternative to animal milk is made using cooked soybeans. There are many brands and many different flavored soymilks available.

Soy sauce
a traditional Japanese condiment that is made from fermented soybeans and wheat. It imparts a strong salty flavor.
See also
Shoyu and Tamari.

Spelt
a highly nutritious and ancient grain that is in the wheat family and yet is generally tolerated by those with wheat allergies. It has a slightly nutty flavor and may be used to replace whole-wheat flour in baked goods and pastas.

Spiralizer
a kitchen tool that slices and shreds and allows you to create unique garnishes and continuous strands of “pasta” from vegetables such as zucchini or summer squash.

Standard American Diet (SAD)
the eating habits of the “average” American. It generally refers to a low-fiber diet that is high in animal fats, processed and fast foods, and foods high in sugar, salt, and artificial ingredients.

Stevia leaf
a member of the mint family originating in Paraguay, South America, Stevia is hundreds of times sweeter than sugar and is actually purported to benefit tooth health. For baking conversions, please visit
www.steviashop.com/additionaluses.php
.

Sucanat
is an abbreviation for “sugar cane natural,” a granular sweetener that consists of evaporated sugar cane juice. It has approximately the same sweetness as sugar but retains most of the vitamins and minerals of the sugar cane.

Tamari
a by-product of the miso making process, tamari can have some wheat in it but is also frequently marketed as a wheat-free variety of soy sauce. It is thicker,
darker, and has a stronger flavor than other soy sauces.
See also
Shoyu and Soy sauce.

Tamarind
a tropical fruit widely used in drinks, sauces, and Pad Thai. The pulp has a sweet-and-sour flavor and is rich in B vitamins and calcium. It’s popular in chutney in Indian cuisine and is used in drinks around the world.

Tempeh
originally from Indonesia, tempeh consists of soybeans cultured in a rice culture, then cooked. Many different varieties are created by mixing the soybean with grains such as millet, wheat, or rice.

Tofu
processed soybean curd with origins in ancient China. It is commercially sold in a number of different varieties, including extra-firm, firm, soft, and silken. Each variety lends itself to a particular type of food preparation.

Turbinado sugar
a large crystal created as a by-product from the first pressing of sugar cane. Moister than refined sugar, it is roughly as sweet as brown sugar and retains some molasses content.

Trans-fatty acids
produced during the hydrogenation process, this synthetic fat has been linked to heart disease. The use of trans-fats in restaurants has been banned in several countries as well as in New York City, Philadelphia, and several other U.S. cities.

Transition foods
products or ingredients that assist us in switching from less healthful foods to healthier alternatives. While not necessarily the most healthful items themselves, they fill a role in satisfying cravings. It’s not recommended to have these transition foods make up a large part of our diet.

Umeboshi plum
a Japanese plum that’s salted, pickled, and aged for many years. The paste imparts a tangy, salty flavor to many dishes and is also used as a spread in nori rolls.

Unsaturated fats
mono- and poly-unsaturated fats that are liquid at room temperature. They’re found in nuts, seeds, and foods such as avocadoes, olives, corn, and their oils.

Vegans
people who follow a plant-based diet. They eat and live without using or consuming animal products.

Vegetarians
people who do not eat meat, fish, or poultry.
See also
Lacto-ovo vegetarians; Lacto-vegetarians.

Wakame
part of the kelp family, this green seaweed is popular in Asia and is used in soups, salads, and noodle dishes. It’s high in calcium, niacin, thiamin, and other B vitamins.

Wasabi powder
a ground horseradish root that’s pungent and quite spicy. When combined with water, it forms a paste that is a traditional Japanese condiment.

Index

Afghani Eggplant with Tomato (Bonjan Salad)

Anko Filling, for Mochi Treats

arame

Arame Garlic Rice

Arame Lotus Root Sauté

Fish-Free Sauce

Asian Chocolate Parfait

Asian Dream Boat Smoothie

Asian Slaw

Asparagus, Sesame

Asparagus, Spicy

avocados

Cabbage Rolls with Five-Spice Pâté

Funky Thai Salsa

azuki beans

Azuki Rice

Mochi Treats

bananas

Asian Dream Boat Smoothie

Banana Pancakes

Coconut Ice Cream

Tropical Coconut Curry

Barley Tea, Korean Toasted (Bori Cha)

Basil Eggplant, Thai

BBQ Tofu, Korean

BBQ Tofu with Snow Peas

bean sprouts

Chow Mein

Mu Shu Veggies

Pad Thai

Thai Coconut Vegetable Soup (Thom Kha Pak)

Thai Summer Rolls

Tomato Mung Bean Salad

beans.
See also
lentils

Azuki Rice

Braised Tempeh with Green Beans in Sesame Sauce

Cauliflower Chickpea Subji