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hemp, sesame, and chia seeds. This also

includes nut and seed butters, such as almond

or tahini (ground sesame paste). Peanuts are

technically a legume, but they’re generally

enjoyed as a nut, so I include them here. I

digest and tolerate nuts and seeds well, so you

will see them throughout this book. However,

nuts and seeds also contain phytic acid, and

some people have a difficult time digesting

them. If this is you, you can consider soaking

your nuts and seeds, which makes them

easier on your gut. I usually soak 2 cups of

nuts or seeds in 4 cups of filtered water with

1 tablespoon sea salt. Soak, uncovered, at

room temperature overnight. Drain and rinse

thoroughly, and then place them in an even

layer on a baking sheet on the counter until

they dry out for a few hours.

note: My recipes do not call for soaked

nuts or seeds, so your outcome might be

different if you take this step before cooking.

Beans and legumes: I keep things simple when

it comes to beans and legumes, which are a

quick and easy source of plant-based protein

and fiber. I purchase bulk amounts of organic

BPA-free canned black beans, chickpeas, and

lentils, and I use them for hummus, soups,

and even my famous black bean brownies

(page 341). BPA refers to bisphenol A, a harmful chemical found in many packaged products. I know that canned food in general isn’t ideal, but this is where balance comes into practice: I am so careful about the quality of my meat, vegetables, home and beauty care products, etc., so if canned beans help me skip a step when I’m cooking in a hurry, I’m not going to worry about their imperfections. That said, you can absolutely cook your own beans

and legumes. The Kitchn (thekitchn.com) has a great article on scratch-cooking beans that I trust. You will see a few recipes in this book that use dry red lentils, which cook quickly and are extremely versatile.

note: Beans and legumes also contain

phytic acid, which can cause digestive distress

in some. If this is you, and you still want to use

canned beans, just be sure to drain and rinse

them extra-thoroughly.

Eliminate or minimize as much as possible:

• Industrial, factory-farmed meat and poultry.

These proteins can contain all manner of

chemicals and harmful fatty acids, and

they do not contain the beneficial nutrient

profile of their properly fed, pasture-raised

counterparts. Factory-farmed eggs are one

of the top allergens as well. Perhaps most

importantly, most of these operations do not

prioritize animal welfare, and I do not want

to support the continuation and growth of

any such practices.

• Larger fish and endangered species. In the

seafood arena, enjoy larger fish, such as tuna

and swordfish, in moderation. These larger

fish tend to contain more toxins because

they are higher on the food chain. Also, steer

clear of endangered species (check fws.gov/ endangered). As with meat and poultry, farmed seafood is likely fed an unnatural diet, which means you’re not receiving the nutrition you deserve. For more information sourcing sustainable seafood in your area, I recommend visiting seafoodwatch.org.