Our go-to guide ex­plains some of the best in­gre­di­ents in this is­sue

donna hay - Fresh + Light - - Contents -

When armed with these whole­some pantry al­ter­na­tives and nu­tri­ent-rich fresh foods that we love from this is­sue’s recipes, you’ll al­ways have ev­ery­thing you need for a fresh and light meal. Many of these in­gre­di­ents are sourced from su­per­mar­kets, but there are some you may need to track down in your lo­cal health food store, green­gro­cer or del­i­catessen.

al­monds This nu­tri­tious nut is high in pro­tein and rich in vi­ta­min E. It’s also a source of cal­cium, which makes it a great dairy-free ad­di­tion to smooth­ies. Try mak­ing your own al­mond meal, blend­ing them into a pesto or just en­joy­ing as an en­er­gis­ing snack. buck­wheat Although it looks like a grain, this is ac­tu­ally a lit­tle dark brown seed that is re­lated to rhubarb. It is high in fi­bre and, con­trary to its name, con­tains no wheat or gluten, so it is suit­able for peo­ple with coeliac dis­ease. ca­cao pow­der Ca­cao is made by cold-press­ing un­roasted co­coa beans so they re­tain more min­er­als and an­tiox­i­dants than va­ri­eties pro­cessed at high tem­per­a­tures. Ca­cao is also avail­able as ‘nibs’. You can buy both in health food stores and su­per­mar­kets. cashews This but­tery nut is choles­terol-free and a high source of cop­per, which helps to main­tain blood cells in the body. It can be blended into a spread or you can use the nuts in our break­fast bars on page 14. cau­li­flower Whether it’s fresh or cooked, we love blitz­ing up these fi­bre and vi­ta­min-rich flo­rets into a low-carb ‘rice’ or pizza base, or blend­ing it to make a com­fort­ing soup. See page 102 for more ideas. chia seeds These black or white seeds come from a flow­er­ing plant and are full of fi­bre, pro­tein, min­er­als and omega-3 fatty acids. Avail­able in su­per­mar­kets and health food stores, they’re great for smooth­ies, jams and bak­ing, or sprin­kling over sal­ads. co­conut sugar Also known as co­conut palm sugar, this is sim­i­lar to co­conut nec­tar but in gran­ule form. Its caramel flavour gives a lovely note to baked goods. Find it in spe­cialty food stores, Asian gro­cers, health food stores and su­per­mar­kets. kale The all-star green that’s de­serv­ing of its su­per­food rep­u­ta­tion, this hardy curly leaf from the bras­sica fam­ily is packed with beta carotene, fo­late and vi­ta­min C, and is one of the high­est veg­etable sources of cal­cium. It’s per­fect for adding nu­tri­tional punch to juices, smooth­ies, sal­ads and more. Kim­chi This Korean sta­ple is made by fer­ment­ing cab­bage in a mix of vine­gar, gar­lic, chilli, salt and other spices. It is packed with healthy bac­te­ria to aid di­ges­tion, and can be found in Asian su­per­mar­kets. See our recipes, in­clud­ing how to make your own, on page 76. labne This Mid­dle Eastern yoghurt cheese makes a low-calo­rie al­ter­na­tive to cream cheese or sour cream. Use it to dol­lop onto roast veg­eta­bles and sal­ads. Find it in del­i­catessens and some su­per­mar­kets. lin­seeds Also called flaxseeds, these small brown seeds have a nutty flavour and are high in omega-3 fatty acids. They can be baked into bread, sprin­kled in ce­real or used to make muesli slices and crack­ers. Find lin­seeds at su­per­mar­kets and health food stores. LSA Per­fect for adding into smooth­ies, baked treats or break­fast ce­re­als, this fine mix of ground lin­seeds, sun­flower seeds and al­monds is a highly nu­tri­tious and ver­sa­tile in­gre­di­ent to add to your diet. It’s rich in fi­bre and omega-3 fatty acids. matcha pow­der Made from spe­cially grown green tea leaves, this pow­der is tra­di­tion­ally used in Ja­panese tea cer­e­monies. To­day it is a pop­u­lar choice for adding sub­tle flavour and a bright green colour to food. Find it at health food stores and su­per­mar­kets. miso paste This salty Ja­panese in­gre­di­ent is made from fer­mented soy beans (or rice or bar­ley) that are ground into a thick paste. It has a savoury, umami flavour and comes in a va­ri­ety of shades from light to dark. Find it at su­per­mar­kets ( in the Asian food aisle) and Asian food stores. Pepi­tas (pump­kin seeds) These dried green ker­nels con­tain es­sen­tial vi­ta­mins, min­er­als and an­tiox­i­dants and are a great way to add crunch and flavour to muesli, sal­ads and savoury dishes. quinoa It looks like a grain, but quinoa is ac­tu­ally a seed. It comes in black, white and red va­ri­eties and is full of pro­tein, with a chewy tex­ture and nutty flavour. You can use it as a sub­sti­tute for cous­cous or rice. Find it in su­per­mar­kets and green­gro­cers. quinoa flakes This is sim­ply quinoa that has been steam-rolled into flakes. Use it in muesli, pan­cakes or baked goods, or as a gluten-free crumb. Quinoa flakes are avail­able from health food stores and su­per­mar­kets. Ra­padura sugar Ex­tracted from the pure juice of cane sugar, ra­padura (or pan­ela) is evap­o­rated over low heat, which means many of the min­er­als and vi­ta­mins from the plant are re­tained. Find it at spe­cialty food and health food stores. sesame seeds These lit­tle white or black seeds add flavour and crunch to sal­ads, noo­dles, stir-fries and baked goods, and they’re high in cop­per, man­ganese and cal­cium. When adding them as the fin­ish­ing touch to a dish, toast the seeds in a dry fry­ing pan first to bring out their sub­tle nutty flavour. spelt flour Avail­able in white and whole­meal va­ri­eties, spelt flour has a high fi­bre con­tent. An an­cient grain, spelt fa­cil­i­tates a healthy di­ges­tive sys­tem and boasts high lev­els of vi­ta­mins and min­er­als. While it’s not gluten-free, the sol­u­ble fi­bre con­tent can make it eas­ier to di­gest than reg­u­lar wheat flours. Its nutty flavour makes it per­fect for us­ing when bak­ing and mak­ing doughs. sun­flower seedS These seeds con­tain fo­late, vi­ta­min E, mag­ne­sium and es­sen­tial fatty acids that are ben­e­fi­cial for choles­terol lev­els. They have a mild, nutty flavour and a firm tex­ture. Use them to add a nu­tri­tious crunch to sal­ads and bak­ing. Wakame This dried sea­weed has plenty of vi­ta­mins and min­er­als and is usu­ally soaked in wa­ter or broth, giv­ing it the tex­ture of thinly sliced mush­room. It is the type of sea­weed that is of­ten found in miso soup. Find it at Asian gro­cery stores and some su­per­mar­kets. greek- style yoghurt Made with pro­bi­otic bac­te­rial cul­tures, yoghurt is great for a healthy di­ges­tive sys­tem. It’s a ver­sa­tile in­gre­di­ent that adds light creami­ness to sauces and tangy bal­ance to sweet desserts or break­fast bowls. Look for nat­u­ral va­ri­eties that don’t have any added sugar.

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