Encouragement for the Newbie
Real Food Living FAQ series DISCLAIMER: The Real Food Living FAQ and reprints are provided as information only. The comments contained in the FAQ are the opinions of our readers. Before making any radical changes in your diet, please talk with your personal health care provider. Vickilynn Haycraft, Editor
1. What exactly ARE "whole foods"?
1. What exactly ARE "whole foods"?
We are seeking to return to eating foods in the way God created them, i.e. not processed. But what about taking whole grains, milling them and baking them, are they no longer whole? If you are eating the whole grain, that is using the grain the way God made it, and therefore it is a whole food. Whole foods mean returning to an unprocessed form of food source, but in some homes, other foods are eaten as well.
2. I really feel overwhelmed! How can I learn all this "stuff," let alone do it??
A. Pick one or two areas and start reading everything you can get your hands on about it. There is an abundance of information available - books, recipes, etc. A good place to start can be your local library. There are a LOT of "quacks" out there, though, so be careful and diligent in researching your questions. One of the worst things that you can do when trying to change your diet is to go "cold turkey" and make drastic changes all at once. Then all you will do is crave what you are missing. Try and substitute a better choice for a less healthy one (like honey for sugar).
3. We like to eat meat! Is that wrong?
A. Food and drink are not the Kingdom of God! If we make the choice to eat less
meat, it is not because it is a sin to eat meat. There are some very good
sources of organic meat, and also poultry that is not saturated with
antibiotics, hormones and chemicals. I don't believe we are "missing" anything, nutritionally, spiritually or anything else if we choose to limit or avoid meat totally. But, we must be diligent in making sure we are not looking to the
"lifestyle" as our god, and also to make wise nutritional choices to supply ourselves and our families with adequate nutrients, especially when we are
expecting and nursing.
4. What is the difference in nutrition between commercially and
organically grown produce and grains?
A. Studies show that organically grown fruits, vegetables, and grains contain
roughly twice the vitamin, mineral, and protein content by weight of those grown
with synthetic fertilizer. (Journal of Applied Nutrition, Vol. 45, No. 1,
1993-"Organic Foods vs Supermarket Foods: Element Levels").
5. What does "organic" mean? Is it the same as "pesticide free?"
A. They are NOT interchangeable! The term "organic" means that the product was grown without the aid of synthetic chemicals, including pesticides and
fertilizers. However, not all foods sold as "organic" truly are; look for the phrase "certified organic." In 1973, Oregon became the 1st state to pass laws defining labeling standards for organic produce. "Pesticide free" products have been grown THAT season without pesticides, but there may be residual pesticides in the soil. It takes approximately 7 years for pesticide residues to be washed away. "Certified organic" means that the produce has been tested and certified to have been grown without any pesticides and without any residual effects of pesticides in the soil. There are organizations which certify produce as being organic. Some of these organizations are: The California Certified Organic Farmers, Demeter, Farm Certified Organic, Natural Organic Farmers Association, and the Organic Crop Improvement Assoc. In 1996, the U.S. Congress passed a new law which requires that the EPA begin safety testing pesticides and determine the allowable "residues" in foods. This is still an evolving issue, and the standards will hopefully become more stringent in the near future.
6. How can I buy organic foods without busting my budget?
A. This IS a problem, but it is one that is, fortunately, getting easier to
solve. Organic foods are gaining a larger share of the market now, which means
larger grocery chains are beginning to carry them! Some basic tips:
7. Does anyone have cookbooks or publications that they just couldn't do without?
A. There are many, many good books out there. From members of Real Food Living, here are the ones which garnered the most endorsements:
Any and all of the Sue Gregg cookbooks! http://www.suegregg.com
Real Food for the Whole Family
8. Where can I get herbs?
A. You can call Frontier Herbs at 1-800-669-3275 and order the Traditional
Medicinal teas, bulk herbs, tinctures and lots of other herbal and natural food
items from them directly. There is some membership info they can send you, but I
believe you can start your own herb co-op at wholesale prices!!!
9. What is a co-op?
A. A co-op (short for cooperative) is a group of people who buy together and get lower prices than if you were to buy from a Health Food Store. The savings are really significant on many items. A co-op is usually one or more persons who get together and order food in bulk direct from a distributor, thus by passing the "middle man" (grocery store). Most co-ops charge a percentage over the catalog price if you have a co-op job and a higher percentage if you don't have a job. (Which makes it more like buying retail, but still cheaper than the health food store). Most co-ops are pretty relaxed about having children with you as you work.
10. I was going to make homemade bread. Since it is free of
preservatives, should I keep it in my refrigerator?
A. You may find that once you start making bread it will disappear so fast (being eaten) that you don't have to worry about freshness! If you won’t be eating it right away, try freezing your bread double wrapped, it will thaw as soft as fresh as just made! Making my own bread was the first change I made in our family's diet. The early attempts were not glorious, in fact they were barely edible. But with practice I got better at it and now my family loves my homemade bread. Bread with freshly ground, whole wheat flour has nutrients in it that haven't even been discovered yet! It is a wonderful food, very satisfying and health-sustaining.
11. I really like to have sweet things! Are you telling me I can't have
them any more?
A. I crave sugar too because I have hypoglycemia, so I know what a struggle that can be. I was raised with bad habits, as were probably most of the us. When we grew up with certain foods, it is difficult to adjust our tastebuds to new foods. Also, our gastrointestinal system may have a difficult time getting used to these new foods, particularly foods which are high in fiber like beans! Treat yourself to some of your favorite fruits and munch on them instead of candy or cookies. If you DO want cookies and cake, try making them with honey instead of refined sugars, and gradually increase the amount of whole grain flours you use. There are plenty of really yummy whole foods desserts and sweets, and eaten in moderation they are fine.
12. How do I weed out the "hype" on my evening news from really good nutritional information?
A. When you read or listen to health news, keep the following points in mind:
13. What are some "whole foods" substitutions for refined ingredients?
WHOLE FOODS SUBSTITUTIONS by WFD List Auntie Susie - Susie Wankerl
SWEETENERS
1 cup refined sugar = approx. 1/2 cup honey
When converting a recipe to honey, it is also recommended
that you reduce the liquid by 1/4 cup, add 1/4 tsp. baking soda per cup of
honey, and reduce oven temperature by 25 degrees, as well as adjusting baking
time.
FLOUR
1 cup unbleached flour = 1 cup whole wheat pastry flour
OTHER
1 Tbs. cornstarch = 1 Tbs. arrowroot
This one comes from Marty Cast:
FOR THICKENING SAUCES AND OTHER DISHES:
HERBS AND SPICES
1 clove garlic = 1/2 tsp bottled minced garlic or 1/8 t. garlic powder or 1/2
t. garlic salt
2 c. tomato sauce = 3/4 c. tomato paste + 1 c. water
14. I’m confused by all the unfamiliar terms and ingredients I see, can you help?
A. Susie Wankerl wrote this for us:
"I am always sensitive to those here who are very
new to whole foods and may get discouraged and confused
by all the "foreign" ingredients and terms that might be used
on the WFD as various topics are discussed. So I am compiling
a file of natural foods to help newbies feel less "in the dark"
about these things.
If you've been asking yourself...."what IS that??"...but haven't
gotten around to asking yet, hopefully you'll find it here. If not,
go ahead and ask! I'm sure I didn't think of everything...."
GLOSSARY OF WHOLE FOODS
ACIDOPHILUS - Live bacteria that is beneficial in the intestines.
Found in quality yogurts (not all grocery store yogurts will have
live cultures) and also acidophilus milk, which is a cultured milk.
Also available as a supplement in liquid or capsule form---good to
use if you've been on antibiotics to help replace the natural
intestinal flora that has been destroyed by the antibiotics.
AGAR-AGAR - Gelatin that comes from seaweed. It can be used
like gelatin in molded foods or in place of pectin in fruit spreads.
It comes in flake, powder, or stick form. Use 1 Tbs. flakes OR
1 1/2 tsp. powder, or 7 inches stick to 1 3/4 cups liquid. Good
source of minerals.
AMARANTH - a tiny seed belonging to the Amaranthus family.
High in lysine content and protein. Adds a sweet moistness to baked
goods when ground into flour.
ARROWROOT POWDER - A natural thickener that comes from
the root of a tropical plant. High in minerals. Not refined like
cornstarch. Use in place of cornstarch to thicken gravies,
puddings, etc.
BARLEY - Look for whole hulled barley that has had only the
inedible hull and one hard outer layer removed leaving most
of the nutritional value intact. Pearl barley has had the hull
and two hard outer layers removed, putting it nutritionally
in the class with white flour and white rice.
BARLEY FLOUR - flour milled from barley. Can be used as a
substitute for white flour, particularly in muffins, pie crust, cakes,
etc. Can be used for those allergic to wheat but is not-gluten free.
BEAN FLOUR - Flour made from grinding dry beans, such as navy,
pinto, etc. Use to add protein to baked goods or in Ezekiel bread.
High in lysine, increasing its protein value.
BRAN - The outside layer of the cereal grain that is separated from
the grain flour by sifting
BROWN RICE FLOUR - Brown rice milled very finely. Those with
allergies to wheat may find brown rice flour helpful.
BULGUR - Wheat that has been cracked by parboiling, then dried.
CAROB - Also called St. John's Bread, carob is naturally sweet and
high in calcium, phosphorus, potassium, iron, and magnesium. When
roasted, it has a flavor somewhat similar to chocolate but unlike
chocolate does not contain caffeine.To substitute for chocolate in
recipes, use 3 Tbs. carob powder plus 2 Tbs. water for 1 square
chocolate. To substitute for powdered cocoa, use same amount of
carob powder as cocoa.
COCONUT - Use unsweetened.
DATE SUGAR - Made from ground dried dates. It can be used in
cinnamon rolls, granola, on cereals. To use in recipes, dissolve first.
DURUM WHEAT - A hard wheat used especially in pasta, not recommended for
baking bread.
EMES KOSHER JEL - An all-vegetable gelatin containing
carrageenan, locust bean gum, and cottonseed gum. Available
in flavored sweetened and unflavored unsweetened varieties.
It must be dissolved in liquid and heated and will gel as it cools.
One Tbs. Emes Jel is required to thicken 2 cups liquid.
ENER-G BAKING POWDER - Baking powder made from
calcium carbonate and citric acid. For more information, call
Ener-G Foods, Inc. at 800-331-5222.
ENER-G EGG REPLACER - Egg substitute made from
potato starch, tapioca flour, leavening (calcium lactate,
calcium carbonate and citric acid), and carbohydrate
gum. The calcium lactate is not dairy-derived and does not
contain lactose. For each egg in your recipe use 1 1/2
tsp. Egg Replacer mixed thoroughly with 2 Tbs. water.
For more information, call Ener-G Foods, Inc. at
800-331-5222.
FOOD YEAST FLAKES - Also called nutritional yeast; a
yeast grown specifically for use as food, high in B vitamins
and used as a flavoring. Often confused with Brewer's
yeast, which is a by-product of beer-brewing and has a
somewhat bitter taste.
FLAXSEED - Small brown seeds containing soluble fiber
which assists in regulating cholesterol levels. They contain
lignin which is an anti-cancer agent. Flaxseed is the highest
known source of linolenic acid (LNA), the omega-3 essential
fatty acid that is commonly lacking in the diet of most Americans.
Whole flaxseeds can be stored at room temperature 2-3 months
or up to 1 year in the refrigerator or freezer. To use, grind the
seeds and add to baked goods, sprinkle on foods, or put in shakes.
FLAXSEED OIL - Flaxseed oil is pressed from flaxseed. One
tablespoon provides 5,500 I.U. (International Units) of beta
carotene (provitamin A) and 7,300-8,500 mg. omega-3 fatty
acids. Flaxseed oil has been found helpful in arthritis, in asthma
relief, in preventing colon and breast cancer, in improving
moods, in PMS, in producing healthier skin, in diminishing
allergic responses, and in increasing vitality and energy.
Flaxseed oil must be kept refrigerated. It will stay fresh in the
refrigerator up to 3 months from pressing date. Once opened,
it is best to use within 3-6 weeks (longer if kept in freezer).
Some uses include adding to smoothies or shakes, putting on
popcorn instead of butter, in salad dressings.
FRUCTOSE - Fruit sugar, usually extracted from corn. It is
highly refined but releases less insulin into the blood stream.
Use sparingly. Keep it tightly stored, away from moisture.
FRUIT CONCENTRATES - Thick liquid fruit concentrates
available from health food stores.
FRUIT JUICES - Real unsweetened fruit juices are available
without added sugars. Read labels. Look for 100% real fruit
juice, not "juice drinks" or "juice beverages," which have
added sugars.
GLUTEN - A tenacious, elastic protein substance, especially
of wheat flour, that gives cohesiveness to dough and allows
dough to rise.
GRANOLA - A mixture of grains, dried fruits, nuts, and/or seeds,
toasted and eaten as cereal or snack.
HONEY - Buy raw, unfiltered honey. Local bee keepers are
a good source. There are many flavors of honey. The darker
the honey, the stronger the flavor. Choose lighter honey for
baking. If honey crystallizes, place jar in a pan of hot water to
liquefy it. If it's a very large container, such as 60 lbs.,
place outside in the sun on a warm day.
JAMS/JELLIES - Look for those sweetened with fruit concentrate,
or honey; often called fruit spreads.
KAMUT - A rediscovered 6,000 year old ancient wheat, it can
be used in any recipe calling for wheat. It is 20-40% higher in
protein than whole wheat; has a lighter texture than whole wheat;
those sensitive to wheat can often tolerate Kamut. No
adjustments are needed in recipes substituting Kamut for wheat.
KASHA - A Russian dish of cooked buckwheat; also, whole,
husked buckwheat groats before cooking.
KEFIR - A cultured milk.
KELP - A seaweed commonly used in powdered form as a
seasoning in place of salt.
KNEAD - To make dough smooth and elastic by pressing,
folding, stretching it, either by hand or mixer.
LECITHIN - Naturally occurring in soybeans, available in
liquid or granule form; used to lightly coat baking pans to
prevent sticking (use 1/3 part liquid lecithin with 2/3 part oil);
it is a fat emulsifier and can be added to smoothies, in Better
Butter recipes, in bread dough and other baked goods.
LEGUME - A food family that includes beans, peas, and
peanuts, and provide high-quality protein.
LENTIL - Disc-shaped, flat legume containing high levels
of protein and carbohydrates; good source of vitamins B
and A. Use in soups, stews, loaves, patties, etc. Does not
need soaking before cooking, and cooks in a short time.
LIQUID AMINOS - An unfermented soy sauce substitute
made from soybeans; high in amino acids and minerals and
also 30% lower in sodium than regular soy sauce. Has
wider use than soy sauce (in my opinion).
LOW-METHOXYL PECTIN - A type of pectin that sets
up with calcium salts instead of sugar.
MALT - A grain softened by steeping in water and
being allowed to germinate.
MAPLE SYRUP - Use pure maple syrup instead of refined
maple-flavored imitation syrup.
MASA HARINA - lime- treated cornmeal marketed by Quaker,
used to make corn tortillas.
MILLET - A versatile grain. It is the only alkaline grain,
usually tolerated well by those with allergies.
MISO - A fermented seasoning made from soybeans, used
as a condiment.
MOLASSES - A by-product of refining sugar cane to produce
white sugar. Contains the nutrients that were removed from
the sugar cane. The darker the molasses, the more nutrients.
Blackstrap has the most.
NUT BUTTERS - Made from ground nuts---almond, cashew,
peanut butter and tahini (sesame butter) are the most common.
If choosing peanut butter, choose natural peanut butter with
no hydrogenated oils or sugars added.
NUT MILK - Ground nuts or nut butter blended with water
or milk.
OAT FLOUR - Flour ground from whole oat groats or by
blending rolled oats in blender until powdery.
OILS - Purchase cold-pressed or expeller pressed oils,
preferably olive oil or safflower oil. Oils are subject to
rancidity so refrigerate oils. Olive oil can be stored at room
temperature or in refrigerator; if stored in refrigerated, it
will solidify but reliquify at room temp.
OKARA - The fibrous, insoluble by-product of soymilk and
tofu, left after the soymilk has been extracted from the ground
soybean puree.
PEANUT FLOUR - Made from ground peanuts.
POTATO FLOUR - Used as a thickening agent.
POTATO WATER - Water in which potatoes have been boiled;
often used as liquid for activating yeast because of its starch
content.
QUINOA - (KEEN-wah) A member of the goosefoot family
(Chenopodicum quinoa), quinoa cooks up quickly in 15-25
minutes into a light fluffy yellow grain. It is high in protein and
lysine. A substance on the grain's surface called saponins
requires rinsing before cooking or quinoa will be bitter.
Rinse the seed in a strainer 1-2 minutes the evening before
using it, soak it in a bowl of water overnight, drain it, rinse again
for about 1 minute.
RICE - There are many different varieties of rice, although
they are prepared basically in the same way with general
rice/water ratio of 1 cup rice to 1 3/4 - 2 cups water. They
do vary in texture. Choose brown rice over white for
nutritional value, but brown rice can go rancid so store in
refrigerator or freezer. The primary difference between
short, medium, and long grain rices is their cooking
characteristics. As a general rule, the shorter the grain,
the more moist and tender and clingy. Long grain typically
is dry, separate and fluffy. Here are some varietiesof rices:
BASMATI - An aromatic rice, native to Pakistan and India,
similar to jasmine. Cooks up dry, separate and fluffy. Swells
lengthwise only, resulting in thin long grains when cooked.
Ideal for flavored rice dishes and absorbing sauces.
DELLA - A cross between long grain and basmati. Also
Delmont and Delrose. Similar to basmati but not as long and
slender. Ideal for pilafs, curries, salads, and often substituted
for basmati rice in recipes.
JASMINE - An aromatic long grain native to Thailand.
Fragrant, has a scent similar to that of roasted popcorn or
nuts that intensifies during cooking. Similar in size to long
grain but cook soft, slightly sticky and moist, like a medium
grain. Ideal for Asian cuisines and rice desserts and a good
choice for Thai curries, stir-fry, fried rice and rice pudding.
SUSHI - Short grain rice also called koshihikari; a Native
to Japan and prized for its sweet, subtle flavor and soft,
yet firm grains. Texture is somewhat chewy with a slight
springiness to the bite and appears glossy. A good choice
for sushi and other Japanese dishes as well as rice cakes and
rice salads.
RYE FLOUR - Made from finely ground whole grain rye.
Rye works best in combination with whole wheat flour.
Light rye flour is comparable to white flour in nutritional
value; dark rye flour includes more of the whole grain.
SESAME SEED - An excellent source of calcium - 1 cup
contains 1,125 mg. calcium; high in amino acids.
STEVIA - An herb for sweetening used in low sugar cooking and baking.
It is highly concentrated.
SOYBEANS - Very high in protein. Very versatile.
SPELT - An ancient grain, spelt is closer to our bread
wheat than Kamut but similar in nutritional content. Those
allergic to wheat can often tolerate spelt. Spelt requires
less liquid (or more flour) than whole wheat in recipes.
Use approx. 1 1/4 cups spelt flour in place of 1 cup of
whole wheat flour or decrease the liquid from 1 cup to
2/3 -3/4 cup.
SPROUTS - Seeds and grains can be sprouted. High in
enzymes, vitamins and minerals.
SUCANAT - Organically grown, evaporated cane juice
containing all the nutrients of the whole sugar cane.
SUNFLOWER SEEDS - A good source of vitamin D; high
in protein. Can be sprouted.
SWEETENERS - Natural, less refined sweeteners include:
barley malt syrup, date sugar, honey, maple syrup, molasses,
brown rice syrup, sorghum, Sucanat, FruitSource.
SOBA - Thin buckwheat noodles.
TAHINI - Nut butter made from sesame seeds.
TEFF - A very tiny seed with high nutritional rating, high
in minerals, especially in calcium and iron. Low in lysine.
Low in gluten.
TOFU - The most digestible form of soybeans, available in
refrigerated section of grocery stores or health food stores.
Also available in aseptic packages (Mori-Nu). It comes in
soft, firm, or extra firm. Used in salads, scrambled, meatless
dishes, baked, browned, in smoothies, in stir-fry.
TRITICALE FLOUR - Comes from grain that is a cross
between rye and wheat. Produces a heavier bread than
wheat but lighter than rye. The gluten is softer, necessitating
gentle kneading and only one rising of the dough. Use
triticale alone or 1 part triticale to 2 parts whole wheat.
TURBINADO SUGAR - Sometimes called "raw" sugar (although
raw sugar is illegal in this country), turbinado sugar has been
refined once.
WHEAT GERM - The raw embryo of the wheat.
WHOLE WHEAT FLOUR - Ground from hard wheat, white or red. Because
the germ has not been removed, it can spoil easily. It is best to
grind your own flour but if you are unable to do so, try to
purchase fresh whole wheat flour and keep it refrigerated or
frozen. Great for bread baking because of the high gluten content.
WHOLE WHEAT PASTRY FLOUR - Ground from soft wheat.
This is a lighter flour than whole wheat and can be used in
pastries, cookies, cakes, etc. It has a low gluten content so is
not suitable alone in recipes using yeast. Keep refrigerated
or frozen. Not good for yeast breads because of the lower gluten content.
WILD RICE - Not a true rice or grain, wild rice is an
aromatic grass native to northeastern North America.
It can be used in place of or in combination with brown
rice. Wild rice needs more water for cooking - 3 to 4 cups
water to 1 cup wild rice.
YOGURT - A custardlike, tangy, cultured dairy product; it
can be used as a substitute for sour cream in recipes. Be sure
to purchase yogurt containing live cultures and no refined
sugar. Better yet, make your own!
The above is compiled from various sources including
Sue Gregg's More Than Breakfasts; Rodale's Basic Natural
Foods Cookbook; Yvonne Turnbull's The Living Cookbook;
Weimar Institute's Newstart Lifestyle Cookbook; Ten Talents;
October 13, 1999 Food page of State Journal-Register (article
on rice); and my own experience/memory, such as it is. ;-)
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