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add 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