Sea vegetables (arame, dulse, hijiki, kombu, nori, and wakame) have been cultivated as food because they are extremely rich in vitamins and minerals. They are composed of 20-30% complete essential amino acids. Because they are raised in seawater, they also contain high levels of sodium. You can remove much of this sodium--as much as 85 percent--by soaking or washing the plants before cooking. To store sea vegetables, just keep them away from strong light, high heat, or humidity. Each package features preparation directions and recipe ideas. 

 Arame is useful in treating feminine disorders and mouth afflictions, arame may be used in place of hijiki, which it resembles. It expands to about twice its volume when cooked. 

 Dulse is the highest food source of iron. It is also rich in potassium and magnesium. It inhibits scurvy and also is reputed to be effective against the Herpes virus. To use: roast it as a condiment or use in soups or as a side dish. 

 Hijiki is an excellent source of calcium and iron. It is also reputed to promote beautiful hair and skin and to aid in weight reduction, since it is filling without being fattening. To use: rinse several times, the soak 10 minutes in water. Sauté in small amount of oil with vegetables such as carrot, onion, mushrooms. Then add soaking water for 30 minutes, adding tamari to taste at end. It can also be added to vegetable dishes and soups. 

 Kombu contains large amounts of amino acid "laminin" which has been found to effectively combat high blood pressure. It also aid in weight loss, digestion, cleansing colon by loosening toxins from the colonic lining; aids the kidneys and relieves anemia. To use: cut into small pieces, soak and add to beans or vegetables. It can be roasted in oven (do not soak) then crumbled find and sprinkled over grains as a condiment. Roast 15 min/300 degrees. 

 Nori is high in protein, vitamin A, calcium. It decreased cholesterol and aids digestion. The best quality Nori is blackest variety. To use: hold sheet over medium flame until it turns green and can be easily torn into small pieces. It is also used in making sushi or wrapping rice and vegetables. The Nori Fronds is grown in the clear, polution-free ocean water of New Zealand. Nori's enzymes and natural goodness are retained through sun drying. Use it as a seasoning by sprinkling it onto your salad, soup, rice, stir fry or any other dish just prior to serving. Also, try toasting it at 350 degrees for 3-5 minutes. A tasty alternative to bacon bits in salads. 

 Wakame is particularly high in calcium, thiamin, niacin, and iron. It is a favorite for miso soups. To use: rinse, soak for 5-10 minutes, chop fine and simmer for 5-10 minutes with vegetables; add miso at the end. A piece about 2 inches long is sufficient for one person. In addition to soups it can be used as a condiment. 

 Agar-agar makes delicious, healthful "jello" type dishes. This vegetable relives some types of constipation, promotes digestion and bonds with toxic and radioactive waves, carrying them out of the body. Like other seaweeds, agar agar is rich in vitamins and minerals. To use: dissolve 6 Tabsp. flakes in 4 cups of liquid (fruit juices or vegetable juices); add fruits or vegetables, and cook 3-4 minutes in open pot, stirring occasionally, until flakes are dissolved and vegetables are tender. Then pour into serving dish, let cool, and refrigerate at least an hour. 

 Umeboshi Vinegar is made with the juice of umeboshi plums; has refreshing fruity tartness that is delicious in salad dressings, stir-frys or greens. Brown Rice Vinegar lacks the sharpness associated with most vinegars and makes a nice topping over salads, steamed vegetables, or chilled pasta dishes. Mirin is similar to cooking sherry; its natural sweetness complements delicate flavors and takes the edge off dishes that are especially strongly seasoned. Wasabi is very hot, but with a cooling aftertaste, made by mixing water with this powder of the wasabi root (Japanese horseradish) and regular horseradish or tamari. 

 Miso and tamari are closely related soybean products that have been part of the Asian diet for hundred of years. They are used to enrich the flavor, aroma, and nutrition of foods. They can replace salt in may recipes. One tablespoon of miso or one teaspoon of tamari equals one-fourth teaspoon salt. Miso tamari contain a high amount of protein; 7 to 18 percent, depending upon the amount of soybeans used in production. Although the protein content is high and contains all eight essential amino acids, one should not relay on miso or tamari as a source of protein. You would have to eat an excessive amount of them. Miso and tamari contain iron, calcium, potassium and phosphorus. They are both very high in sodium. Miso contains an average of 12% and tamari, 18 percent, sodium. Miso can be stored for several months in glass jar in the refrigerator. 

 Miso has an unbelievably extensive range of uses from casseroles to soups to sandwiches to seasonings. Any time you add miso to a recipe, do not heat to high temperatures for it will kill the essential enzymes in it. Mugi miso is made from barley but hatcho from soybean. There are many names of Rice Miso: light, yellow, mellow, sweet white, red, genmai, shinshu, shiro, kome, or aka. 

 Tamari is really a brand name for traditional soy sauce (or shoyu), the excess liquid drained off soybean miso after fermentation. Today most soy sauce is produced independently of miso by mixing soybeans, salt, wheat and a mold. Synthetic (chemical) soy sauce is made from defatted soybean meal--the solids that remain after soybean oil has been chemically extracted from soybeans--which reacts with hydrochloric acid and becomes hydrolyzed vegetable protein. Caramel coloring and corn syrup are usually added to give it coloring and flavor. It is comparatively inexpensive. Natural shoyu is made from whole soybeans in the traditional Japanese manner and fermented naturally for 12 to 18 months. It may be stored at room temperature but does best refrigerated over a long period of time.

Quality BAKING SUPPLIES give the cook that "leading edge" for a delicious product. The following is a selection of ingredients for baking. Spicery extracts do not contain alcohol; some may contain vegetable glycerin. 

 Nutritional Yeast Flakes are cultured on beet or cane molasses. It is primary grown, that is, not a by-product of another process. It is an excellent source of essential nutritional elements such as amino acids, proteins, minerals and B complex. It is good sprinkled on popcorn, cooked in gravy or added to baked goods. Red Star Baking Yeast is essential in making leavened breads; one tablespoon substitutes one packet. 

Baking Powder and Baking Soda do not contain aluminum. Rumford Baking Powder contains mono-calcium phosphate, baking soda and cornstarch. Add Potato Starch to recipes to lighten breads. Apple Fiber Powder is made from apple fiber, dried apple pulp and solids. This coarse powder will boost the fiber content in tomato based sauces or baked goods. Tapioca pearls are good for pudding; the granules are used for thickening pies or sauces. 

 LM Pectin is low methoxyl pectin for low sugar jams and fruit desserts. Using one teaspoon of pectin per cup of fruit and bring the fruit to a boil is a quick method for making no-sugar or low-sugar conserves. Sweeteners can be honey, fructose, sugar, honey or brown rice syrup. LM Pectin can also be used for fresh fruit pies or fruit syrups. Complete instructions and ingredients are included. Pomonas Pectin will make freezer jam. 

 Mineral Earth Salt (Real Salt) is mined from an ancient seabed in Utah. Since it is sorted and ground, not processed, all minerals are visible and in multi-colors. Minerals amounts are Sodium Chloride 98%, Calcium .41%, Potassium .12%, Magnesium .10%, Sulphur .11%, Zinc .0006%, Copper .001%, Iodine .002%, Iron .06%, Phosphorus .05% and Manganese .0015%. Texture is fine and flavor is light. 

BUTTER is premium grade from Wisconsin. Cows are not fed chemicals to increase their milk production or drugged when sick. It is BGH/BST free. (rBGH is a genetically engineered, synthetic version of Bovine Growth Hormone, a protein hormone made by cows.) Amish Roll Butter has a rich flavor because it is made from 100% cream (no added milk) and salt. 

 If you desire a spread without hydrogenated oil consider making Better-Butter. Blend in a blender one half pound of butter with one cup of oil; adding two tablespoons each of water and dried milk powder, and one fourth teaspoon lecithin. Store in refrigerator; spreads easily immediately out of refrigerator. An unpredicted charm of Better-Butter is that you'll use less of it since it spreads so easily. 

All CAROB PRODUCTS are non-dairy. Carob is a sweet mocha flavored powder ground from the pods of an evergreen tree. Carob is caffeine-free, low in saturated fat and has a fraction of the calories of chocolate. Its flavor is enhanced by using citrus fruits in the recipe. When substituting for chocolate use three to four tablespoons of carob plus two tablespoons of milk for each square of chocolate. Recipes are available for the asking. 

CHEESE is convenient and versatile. The same nutrients in cheese as are in milk, although in more modest amounts: calcium, phosphorus, vitamin A and protein. Cheese is a more digestible source of calcium for some people because of its lower lactose content. On the downside, cheese is very rich in fat. Most of the Wisconsin cheeses are made from whole milk, which contains three to four percent butterfat; the milk in other cheeses is partially skimmed of its cream, reducing the butterfat (farmers & mozzarella). Instead of eliminating cheese from your diet, you can use them less frequently, more sparingly or grated instead of sliced. 

Along with reading labels for fat and sodium content, you may find the following information helpful in selecting cheeses. Lower fat: (1-5 grams fat per ounce) cottage cheese, neufchatel cream cheese, farmers cheese, mozzarella and ricotta. Higher fat: (6-8 grams fat per ounce) brick, feta, Parmesan, provolone, and Swiss. Highest fat: (9 grams or more fat per ounce) American, cheddar, colby, cream cheese, Monterey jack, and muenster. 

 Wisconsin Cheese, except aged cheddar, are made with vegetable rennet. Yellow cheeses are colored with annato bean, a vegetable. All cheeses are BGH/BST free. Morningland Dairy is a family operated supplier of organic raw milk cheese. This cheese is produced without the use of synthetic herbicides, pesticides, fertilizers, insecticides, or artificial coloring; in their fields, or processing plant. Cheese making process begins with unpasteurized milk fresh from the cow; starter bacteria and vegetable rennet are added. The milk is slowly warmed to natural body temperature to separate the whey from the curd. After the whey is removed, the curd is salted, pressed and aged for 60 days. This results in a cheese with all the natural enzymes and flavors left for your enjoyment. 

COOKED CEREALS feel so warm going down and keep you warm as you work. Cream of wheat, rice, buckwheat and nine grain cereals are prepared by bringing water to a boil, slowly adding the grain while stirring, simmering one to three minutes, removing from heat, covering and allowing to set for a few minutes before serving. Proportions vary from one and one half cup water with one third cup cream of wheat to one cup of water with one fourth cup of cream of rice. Mix equal amounts of oat bran with the creamed cereal before cooking for a slightly nuttier flavor and the health benefit of soluble fiber. 

 Grits are usually a breakfast cereals or side dishes. Corn grits are broken-up pieces of dried corn. Some brands are more coarse than others. Arrowhead Mills are slightly finer and produce a creamier polenta. Polenta is a cornmeal porridge from Northern Italy. Cooked in the traditional way, it takes about half an hour of constant stirring to achieve the characteristic lump-free consistency. 

 Soy Grits are quick-cooking and about 50% protein. They are a by-product of soy oil extraction, made from crushed soybeans that have been treated with a hexane solvent. 

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Most of our DRIED FRUITS are dried by a combination of sun and drying sheds. Drying sheds usually maintain temperatures of about 150 degrees with large fans circulating the hot air. The fruit is slowly dried in thin layers and turned regularly. Dietary fiber is plentiful in many dried fruits. Some dried fruits are noted for other nutritional strong points: figs for calcium, raisins and prunes for iron, peaches and apricots for Vitamin A. Dried fruit may be reconstituted by soaking in hot water for one hour, then cooked if desired. Dried apples increase to five times their volume; simmer for about 40 minutes. Dried apricots and prunes double in bulk; simmer for about 40 minutes and 50 minutes respectively. Pears and peaches triple in bulk; simmer for 35 minutes and 45 minutes respectively. Cover when simmering and add one fourth cup of sweetener if desired. 

Each FLOUR has its own unique characteristics to fit into many and varied recipes. All of the flours are milled from organically grown grains.  Natural Way Mills provides the 15% protein all purpose "gold and white" and "whole wheat" flours. The gold and white is a blend of unbleached flour with the wheat germ retained. Measure 2-3 tablespoons less per cup when using in recipe. Whole wheat flour is an excellent bread making flour. 

 Amaranth is a high protein flour made from its seed. It's lysine content is nearly twice that of wheat. Because of its low gluten it is best added to baked goods to enhance sweetness and moistness. Two cups of flour in your muffin recipe can be substituted with 1 3/4 cups amaranth flour and 1/4 cup arrowroot powder. 

 Barley is a starchy, soft flour with a sweet taste. It is excellent to combine with other flours for pancakes, cookies or pie crusts. We like half barley and half gold and white flours for biscuits. 

 Buckwheat's hearty flavor comes from the bits of the hull which remain in the flour from grinding. It is a welcome addition to pancakes, waffles, crepes or breads. Soba pasta is made with buckwheat flour. 

 Gluten flours are used for very specific purposes. Vital Wheat Gluten is instant flour for making gluten steaks. Recipes are available. It also can be used to add lightness and stretchiness to breads. Add 1-2 tablespoons for every 4 cups of flour. It will help when you bake with two or three different grains in your bread. 

 Millet flour has a light delicate texture and flavor. It is very versatile and can be used to lighten texture and flavor of baked goods. It is best in cookies, cakes, dumplings, croquettes, and sauces. Millet is well balanced in amino acids, high in minerals and B complex vitamins. It is alkaline and very beneficial for the spleen and stomach. 

 Oat flour adds sweet, rich flavor to cookies, breads, biscuits, and muffins. It can be used in place of wheat in making roux for soups and sauces. 

Potato flour adds lightness to breads. Add one-fourth cup per 4 cups of wheat flour in your recipe. 

 Rice flour's nutty taste and crisp texture are unique in cookies, pancakes, and pie crusts. It is the flour for tempura. 

 Rye is low in gluten so is best added to wheat flour in bread. It has a preservative effect on bread; hence improving its keeping quality. Best uses are fruit breads, waffles, pancakes and crepes. 

 Soy flour is made from grinding soybeans. Add protein to bread recipe by using one half cup per four cups of flour. It can be added to any recipe in very small amounts. 

 Spelt flour can be substituted for wheat flour in almost any recipe. It will react similarly in recipes as wheat except bread will be more dense. It is excellent for wheat-free diets.

GRAINS are the building blocks of our meals providing the body with energy. Grains can be cooked with water or stock after being rinsed. Ratio is usually two cups (three for millet) of water to one cup grain. Bring liquid to a boil, add the grain, cover, then reduce heat to lowest setting for remaining cooking time. Adding grain to cold water produces a creamier cooked grain. Pressure cooking is a quicker way to prepare grains. Grains toasted in a dry or lightly oiled pan produces a nuttier taste. 

Select bran among oat, wheat, or rice. Wheat bran is the outer layer of the wheat kernel. It is an insoluble fiber which helps speed the movement of food through the digestive tract. Unlike wheat bran, oat bran is rich in soluble fiber. When an oat-bran regimen is followed, blood cholesterol levels have dropped. Oat bran makes delicious muffins; lighter in texture than wheat bran. Rice bran is the outside layer of the rice kernel which is high in dietary fiber. Rice Bran can be eaten as a breakfast cereal or added to soups, casseroles or stir-fries. Various bran recipes are available for the asking. 

 Oats can be purchased in many shapes. Groats are hulled, whole kernels of oats that are cooked like rice. Steel-cut oats are thinly sliced groats; since they are not heated during processing they are higher in nutritional value. Rolled, ovenized oats vary in thickness: regular is good for hot cereal and granola; quick makes mushier cereal and soft cookies; thick is good in recipes desiring a firm texture of oat. 

Basic proportions for cooking oats is 4 cups of water to 3 cups of oats. For the most digestibility, cover oats with water and soak until water is absorbed. Add more water, bring to boil, turn heat off, cover and allow to set. Our favorite oatmeal recipe is 4 parts water, 2 parts oats and one part oat bran. Add grains to boiling water, simmer one minute and allow to set 5 minutes. 

 Rice dishes can begin with the lighter, sweeter Basmatis and progress to the nuttier brown rice. Basmati brown rice is a whole grain grown for its fragrance, lighter textures and quicker cooking times. Basmati white is the brown that has been polished. The texture of brown rice is determined by the length of the grain; long cooks up fluffy for stir fries, pilafs; short cooks stickier for puddings and cereals. Sweet rice is the most glutinous of the rices; good for breakfast cereal and curry dishes. Southern Wild blend is a mix of Basmati Brown, Arkansas Red and Wild Rice for nice poultry dish or cold salad. Brown and Wild is a mix of wild rice with brown. 

 Buckwheat is a most nutritious grain containing rutic acid which is beneficial to the circulatory system. It is related to rhubarb. For those unaccustomed to its strong taste it may be combined with rice or millet. Kasha is roasted buckwheat with a pleasantly hearty flavor. Recipes available for the asking. 

 Wheat berries can be purchased as hard or soft. Hard Red Spring Wheat is ground for bread flour because of its high gluten and protein (12-14%). Hard White Spring Wheat is 15% gluten. Soft Winter Wheat is lower in gluten and used for sprouting, growing wheat grass or grinding for pastry. Cracked wheat has been broken into coarse pieces and is good for cereal or adding to breads. 

 Wheat germ is the rich embryo of the wheat grain containing more of its nutrients such as Vitamin Bs, E and minerals. It should be stored frozen or refrigerated since it is raw. 

 Bulgur and Couscous are more refined, cooked wheat for salads and savory dishes. Bulgur is more coarse than couscous; used more commonly for tabouli, salad. Couscous is a tiny seed-like grain of pasta made from milled wheat. It is refreshingly light for side dishes, salad, porridge or creamy dessert. Recipes available for the asking. 

 Millet is also well balanced in amino acids and high in iron. It is the only alkaline grain, making it the least allergenic. It cooks quickly to a light, fluffy texture. It is a tasty complement to veggies, makes great croquettes and a nice addition to cornbread. Recipes are available for the asking. 

 Quinoa (KEEN wa) is the ancient mother grain of the Inca Civilization. It is a light, delicious grain that cooks quickly. It is a complete, easy to digest protein with an amino acid profile similar to that of milk. Quinoa recipes invite a nice alternative grain for your meals. Recipes available for the asking. 

Spelt and Kamut are delicious grains that resemble large wheat berries, yet genetically different. They contain more protein, fat and fiber than wheat. They also contain special carbohydrates (mucopolysaccharides) which play a decisive role in blood clotting and stimulation of the immune system. They are high energy grains for active people yet an alternative to wheat for wheat-free diets. Cook as a side dish or stuffing. Recipes are available. 

LEGUMES are seeds of the fruits of podded leguminous plants and include beans, peas, lentils. Legumes are low in fat and high in complex carbohydrates and protein. Our legumes are clean and fresh. Commercial beans are US Grade A No. 1 and the organically grown beans are quality controlled.

 Because beans lack certain essential amino acids, they are "incomplete protein". This can be compensated for by combining beans and grains; the strengths and weaknesses in grains and beans complement each other to form much higher nutritional level than either could reach alone. 

 Although there are differences from variety to variety, beans as a group are noted for their protein, vitamins (especially B-complex and A), and minerals (particularly iron, calcium, potassium, and phosphorus). They are also a good source of dietary fiber; many contain water-soluble fiber. 

 Many people avoid legumes because they find them hard to digest. To help the body adjust to legumes, introduce them in small quantities, slowly increasing proportion and frequency. Soaking, sprouting or culturing legumes increase digestibility. Adding carrot or Kombu, a sea vegetable, during cooking helps. 

 Because of their various sizes, shapes and hardness, each type of bean requires a different cooking time. Always wash and presoak beans before cooking. Peas, lentils, mung and adzuki do not need presoaking. 

 Legumes range from tiny adzuki beans to giant limas. Adzuki, small red beans from China, add a nice crunch when sprouted as do lentils and mung beans. Black beans, yellow-eyed beans and calico bean mix have the most flavor of their own; onion, garlic and bay leaves seem to be enough seasoning for soup. Beans for chili or bean dip are red beans, pinto and kidney; mix them all for a taste treat. 

 Legumes are unusually versatile: soups, pates, chili, dips, patties, loaves and sauces are only a beginning. 

NUTS and SEEDS contain all the nourishment necessary for a new plant to grow. Using them in breads and other baked goods not only adds texture and flavor, but also unlocks both the wheat and nut proteins for more efficient digestion. They are high in unsaturated fat, protein and a number of vitamins and minerals. Because they are high in oil, they are high in calories and take longer to digest than other plant foods. 

 Nuts and seeds are harvested during autumn and early winter. They are shelled and raw (except when R&S is indicated). Their quality and freshness make them a popular product. 

 Roasted nuts are cooked in corn oil, except pistachios and dry roasted peanuts. Blanched peanuts are roasted in peanut oil.  Mixed Nuts Deluxe is a mix of almonds, cashews, filberts, pecans, Brazil and walnuts. Sliced almonds are flat thin layers while slivered are quartered. 

 Seeds are also shelled and raw. Sprouting seeds are alfalfa, mung, sunflower and sprouting spree mix. Once sprouted the level of nutrients in the seed increases substantially. The basic recipe for homegrown sprouts is: 
wide mouth jar 
enough cheesecloth or netting to fit over mouth of jar 
rubberband or canning ring 
Put seeds in jar, and cover with water. Let soak overnight. Pour out water (use to water houseplants), rinse sprouts and set jar at an angle in a pan so excess water drains. Rinse several times a day. Sprouts are ready to eat when the root has grown; allow alfalfa to sprout green leaves. 

 Some seeds are more unusual. Amaranth is high protein seed used in many Mexican dishes, sprinkled on top of breads or popped. Recipes included for the asking. Pepitas or pumpkin seeds are high in protein, zinc and calcium. They have been called the building stone of the male hormone. Sesame seeds can be purchased as brown (hulled is on maintaining all nutrients) or white (hulled removed so may become rancid sooner). Flax seeds are rich in oil and can be added to hot cereals, casseroles, granolas and sauces. Can be brewed as a tea (reputed to have a soothing effect on the intestines). 

OILS are fat that serve the purpose of storing and transporting fat-soluble vitamins, and for fuel. Oil has three categories: saturated, fat will solidify at room temperature and has maximum number of hydrogen atoms; monounsaturated, fat has two hydrogen atoms short of saturation and is liquid at room temperature; and polyunsaturated, fat has four or more hydrogen atoms short of saturation and is liquid at room temperature. Saturated fats raise blood cholesterol; polyunsaturated fats actually lower it. Monounsaturated fats have no affect on blood cholesterol. 

Choose the oil according to its use. The monosaturated oils are canola, olive, peanut and sesame. The polyunsaturated oils are safflower, corn, and soybean. Olive, walnut and safflower are popular for dressings. Olive and sesame are the most stable oils for frying. 

 Olive oil can be purchased as extra virgin or a blend. Extra virgin oil is the first pressing giving it a pungent aroma and flavor. The blend contains extra virgin as well as oil from later pressings in which chemicals may be used in extracting the oil. 

 Lecithin is found in every cell in the body; by adding it to the diet it helps in rebuilding cells, reducing cholesterol level, increase alertness and benefits skin disturbances. Lecithin granules substitute equally with oil in recipe. Substitute half the liquid for the granules. It is good to add to breads instead of or, in addition to oil. It also is used to keep food from sticking to pans. Make your own cooking spray by mixing 1 lecithin to six canola oil and put in spray bottle. Shake before spraying. 

PASTA is a grain paste that can be made with any flour. All our pastas are made from flour and water.  The cooking of pasta begins with boiling water. There is no need to add butter or oil since these pastas do not foam. Add pasta and stir to allow pieces to separate. Continue to boil three to five minutes. Drain and serve. 

Corn pasta needs special attention to each stage of cooking so it will not become mushy. Rinse immediately when done to give you an al dente stage; it can become gummy quickly. 

Whole wheat pasta is not grainy or chewy. Rainbow pastas are made with semolina flour with vegetable powders of spinach, beet, and tomato. The whole wheat rainbow pastas contain vegetable powders of cauliflower, bell pepper and spinach. The artichoke pasta contains Jerusalem artichoke root flour, adding a light flavor and reducing the amount of wheat flour. The lightest pasta is the semolina (organically grown) pasta; do not cook more than two to three minutes. 

SHELTON'S poultry is grown in the high desert locations in California away from commercial flocks. The chickens live on the ground under conditions as close to natural as possible. They are fed a natural diet of grains with a vitamin and mineral supplement. Neither antibiotics nor pesticides are used. No means of artificial growth stimulation is used. Each is butchered and cleaned by hand. 

 Shelton's turkeys are also feed on the ground with grains (corn, milo, barley, oats), alfalfa meal, whey, vitamins and mineral supplements. They are raised for as long as 26 weeks to attain full flavor perfection. The all-important combination of good breeding, proper natural feed, and rigid processing procedures make this meat superior.

FRANS Fryers are raised cage-free on the ground in large temperature-controlled buildings and fed pesticide-free natural feed which contains no growth hormones, steroids or penicillin.  They take 8 weeks to reach matiruity and no preservatives are added to extend shelf life.

Choosing a SWEETENER will depend on the issue you are concerned with: what action will this have on the body's system, is it close to its natural state, or what flavor does it give to baked goods? These brief descriptions may help you make your decision. Honeys are raw and unfiltered; wildflower is the strongest and best for table use while clover is lighter and best in baking or canning without additional flavor. 

Maple Syrup is a heated syrup from sap of maple tree. Grade A Maple Syrup is the first extraction and cooking, so more minerals are retained; flavor is lighter than Grade B. Maple Syrup Crystals are produced by cooking maple syrup down to a solid form. 

Blackstrap and Grandma's molasses are unsulphured. Grandmas is from the first extraction of the sugar cane while blackstrap is the final residue containing all the nutrients which were in the original sugar cane. Some manufacturers produce a molasses that is extracted from sugar cane for the molasses only; it is called unsulphured. 

 Sugar cane crystals is the raw sugar; more coarse and less sweet than white sugar (substitute equally) . It is produced from the evaporated juice of crushed sugar cane. It is then boiled and allowed to crystallize. It has not been decolorized or filtered nor doe it have anything (colorings or molasses) added back to the product. 

Fructose is a highly concentrated, highly processed fruit sugar. If you substitute for sugar, use half the amount. It is best used in jams or fruit preparations since it brings out the "fruit flavor". 

 Date sugar is made from pulverized dates. It is not easily dissolved in liquids but works well sprinkled on top of baked goods and cereals. 

 Barley malt powder is made from sprouted barley grain that is roasted and ground. It is an easy sugar to digest. It adds subtle sweetening to baked goods or pancakes. 

 Rice syrup is made when sprouted barley is mixed with cooked rice, causing natural fermentation, changing rice starch to maltose. It enters blood stream slowly. This sweetener gives a very subtle flavor to baked goods. 

 Stevia is an herb whose leaves are used as a sugar substitute. The leaves are used in powder form; some green and some white (chlorophyll removed). The powder must be reconstituted so its extract is easy to use. It is non-caloric and safe to use by diabetics, hypoglycemics, candida sufferers, and tobacco cravers. The green powder is 10 times sweeter than sugar; the white is 200 times sweeter. 

 This chart is designed to help you substitute one natural sweetener for another, and begin to understand the relationship among them in terms of sweetness. Remember, always decrease or increase the amount of liquid or flour in the recipe according to the liquid content of the sweetener. 
In all recipes, 1/2 cup concentrated sweetener = 
1/2 cup maple syrup 
1/2 cup honey 
1/4 cup molasses 
3/4 cup turbinado sugar 
1 1/4 cup maltose 
1 1/2 cups barley malt extract 
1/2 cup fruit concentrate 
1 1/4 cups date puree 
1 1/2 cups grain syrup 
2 cups apple juice