Healthy Ingredient Glossary

Healthy ingredient glossary, healthy recipes, health foods, low- fat ingredients

Healthy Ingredient Glossary

Acid Foods

Foods that create an acidic environment and reduce the pH balance in the body. For example: white flour, refined sugar, and animal protein.


A plant-derived gelatin or setting agent. Available in flakes and powder. Powder dissolves quickly and is more concentrated than the flakes.

Alkaline Foods

Foods that create an alkaline environment and help maintain the pH balance in the body.


A flavorless white powder used as a thickener in sauces, puddings, etc. Mix with cold liquid before adding to hot mixtures.

Bragg Liquid Aminos®

A healthier version of soy sauce. It contains naturally occurring sodium and can be purchased at a natural foods store.


A chocolate substitute made from the carob nut. Caffeine free.


Grass-like herb used fresh to garnish soups, salads, and potatoes. Loses its flavor when dried.

Healthy Ingredient Glossary


A natural seaweed full of vitamins and minerals.

Ener-G Egg Replacer

A plant-based mixture that mimics what eggs do in a baking recipe. Cannot be scrambled.

Non-Hydrogenated Oil

Oils that have no trans fatty acids or have not been hydrogenated based on the chemical process, which turns liquid oils into solids. Expeller-pressed oils are a good source of non-hydrogenated oil.


A natural seaweed used in salads, soups, and sauces. Great “fishy” flavor. Full of minerals and vitamins.


Fermented soybeans that are ground into a paste. Miso is used primarily as a flavoring ingredient in soups and on vegetables.


A brand of tofu mayonnaise. Contains no dairy or eggs.

Night Shade Vegetables, Fruit and Spices

Vegetables that contain naturally occurring irritants for people who have arthritis and other inflammatory conditions. 

These vegetables include the following: 

potatoes, tomatoes, many species of sweet and hot peppers, eggplant, ground cherries, pimentos, paprika

Reference:  Foods considered to be nightshade:

Nutritional Yeast

A non-leavening yeast, high in iron and B vitamins, with a nutty, cheesy flavor. A great cheesy taste. Full of B-vitamins, this healthy ingredient is very versatile.


Quinoa (pronounced keen-whaa) is a whole grain that is the highest in protein among the grains. Can be prepared in a rice cooker. Can be used wherever rice is used.

Healthy Alternatives

Rice Milk

Milk made from brown rice. Popular flavors include vanilla and carob. Texture is like 2% cow’s milk.


Green onion; small bulb with long green stalk. Only discard root. Add green stalk at the last few minutes of cooking to preserve color.


Also known as wheat gluten. Seitan is made from the protein portion of wheat.

Soy Cheese

Flavored tofu that has been given a cheese-like consistency. There are several varieties including mozzarella, cheddar, Monterey Jack and several others.

Soy Milk

Milk made from soybeans. Popular flavors include vanilla and carob. Texture can be thick like cow's whole milk or light like 2% milk. A calcium-enriched version is also available.

Tahini Sesame

Butter, nutty taste that can be used in combination to create dairy-like flavors.

Tamari Sauce

A fermented soy sauce.


A chunky textured cake of cooked soybeans. It can be marinated, barbecued, or sautéed. Its texture makes it a good meat alternative.

Textured Vegetable Protein

Sold as a dry granulated product, TVP is made from compressed soy flour. When rehydrated, it has a texture similar to ground beef.

Trans Fatty Acid (Trans Fat)

A non-food, solid chemical used as margarine. It raises bad (LDL) cholesterol and lowers good (HDL) cholesterol. An artificial fat.


Bean curd made from soymilk by coagulating the soy protein with other minerals. The curds are pressed to form a cohesive bond. The degree of pressing will form a soft, firm, or extra firm texture.

Whole Food

Grains, fruits, vegetables, soy foods, beans, nuts, and seeds that have been left in their original state when used.

Wheat Gluten

Also known as Seitan and made from the protein portion of wheat

Vegetable Protein

Various types of plant-based proteins from beans like soy (tofu) or brown rice (tempeh), or whole grain wheat (seitan). These proteins are good meat replacements for familiar dishes. These healthy ingredients provide a low fat, low cholesterol alternative.

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 Healthy Recipe Tips

Ingredient Glossary

 Healthy Substitutes 

Milk Substitutes

Natural Sugar

Egg Replacements

Dulse Sea Vegetable

Egg Replacer for Recipes

Kelp - Source of Iodine