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farro. It’s important to note that farro is not

       gluten- or wheat-free. Technically, “farro” refers to

       three different strains of wheat grains, but the one

       we typically find in the US is emmer wheat (we’ll

       call it “farro” in the book). Farro is a source of free-

       radical-fighting antioxidants, as well as soluble and

       insoluble fiber, which can benefit digestion. Farro

       offers zinc, B vitamins, and magnesium, which aid

       various functions within the body. Magnesium can

       improve heart health, PMS symptoms, and metabolic

       syndrome conditions like diabetes. In the world of

       grains, farro takes a bit longer to cook, but it is worth

       the time. I know you will fall in love with farro too!

      Frank’s RedHot

      Here’s another ingredient you might not have been

       expecting. But here’s the deal: the original Frank’s

       RedHot sauce includes the following: aged cayenne

       red peppers, distilled vinegar, water, salt, and garlic

       powder—real ingredients you can pronounce,

       which come together in a magnificent combination

       to create a powerful flavor base for recipes. While I

       love to make healthier versions of condiments (see:

       Ranch (page 339), Caesar (page 339), and Italian (page 340) dressings in this book), I’m not above using something store-bought, if I approve of the nutrition. Frank’s RedHot is especially helpful when attempting to please those who may subsist on foods like fried wings, fake-cheese queso, and vegetable-oil laden potato chips. Likely, they will be familiar with the signature flavor of Frank’s and will be willing to give your dairy-free chicken dip or buffalo tempeh a try. In addition, consumption of chili peppers has been linked with decreased mortality and protection against obesity and metabolic syndrome. Much of this is attributed to capsaicin, the phytochemical in chili peppers responsible for their spiciness, because of its anti-inflammatory effect on adipose (fat) tissue. I love to pair the heat and acidity of Frank’s with healthy fats, such as tahini and coconut milk, and it’s lovely on both animal proteins and vegetables. Feel free to add a drop or two of Frank’s into some of the other savory recipes in this cookbook—just start slowly!

      Miso

      Hands down, miso paste is the ingredient I am most

       excited to share throughout the pages of this book.

       First things first: What the heck is miso? Miso is

       a fermented paste that’s created by inoculating or

       culturing soybeans with a mold called koji. Over a

       period of time, ranging from weeks to years, koji

       enzymes interact with organisms in the surrounding

       environment to break down the beans into a savory,

       rich, earthy paste—miso! In this book, we’ll be using

       a mild, white miso paste (called “mellow” or “Shiro”).

       It has a fairly short fermentation time, which results

       in a lighter, brighter, and less pungent flavor than

       its darker counterparts. Brown or red miso pastes

       are the result of a longer fermentation period, and

       they tend to be quite strongly flavored and salty.

       According to the Japan Miso Promotion Board,

       there are more than 1,300 different kinds of miso.

       Personally, I haven’t met a miso I don’t like, but I find

       that mild, white miso enhances other ingredients,

       adding umami (the fifth taste next to sweet, savory,

       salt, and acid), without overpowering them. In

       addition to being a cook’s best secret weapon, miso

       paste is incredibly healthful, full of vitamins E and

       K, folic acid, and more. Miso is a fermented food, and

       it is rich in probiotics that may be beneficial to your

       gut microbiome. Medical studies have shown that

       miso may help protect against a variety of cancers,

       strokes, Irritable Bowel Syndrome, and more. It can

       also help modulate immune system function and

       manage allergies.

      Kimchi

      I’m telling you, Asian cuisine has the best

       ingredients! Or, I should say, the best foods for

       providing dynamite nutrition and flavor in one go.

       I’ve been enjoying kimchi as a side dish for years,

       but I only recently started integrating it into recipes,

       such as my 5- Ingredient Kimchi Coleslaw (page 163) and my Cashew Kimchi Lettuce Cups (page 137). Like miso, kimchi is the result of fermentation alchemy. It begins as cabbage (usually), and it becomes a probiotic oasis, teeming with gut-friendly life and

      fabulous flavor to boot. Consumption of kimchi has

       been linked to health benefits such as improved

       immunity and cardiovascular disease, as well as anti-

       aging effects. There are countless varieties of kimchi,

       all with their own spice and heat profiles, and even

       under the same label, jars will vary slightly. As a

       result, I highly recommend trying several brands

       until you fall in love with one (and I’m sure you will).

       But what every kimchi I’ve eaten shares is a signature

       sour-savoriness and crunch that pairs beautifully

       with eggs, soup, meat, seafood, vegetables, and even

       peanut butter. Kimchi is one of my absolute favorite

       ways to douse my inner ecosystem with bioavailable

       “good” bugs, and I encourage you to keep a jar in the

       fridge at all times.

      Unsweetened Almond Milk

      Most of you are probably familiar with the concept

       of nut “milks,” and almond milk seems to be the

       most popular among them. Simply put, nut milks

       are the milky-looking and -tasting liquid created

       by blending nuts with water, and then straining

       out the resulting pulp. They’re delicious, relatively

       affordable, and make for a fantastic smoothie or

      

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