way about these wonderful ingredients. To read more about their health benefits, see Sources for Nutritional and Dietary Information (page 350).
Coffee
Oh goodness, the coffee controversy! While I
included coffee in a smoothie recipe in my first book,
I didn’t go into any depth about this famous and
infamous beverage. Here’s the deal: I love coffee—the
flavor, the aroma, the experience of holding tight
to a warm, frothy mug first thing in the morning.
However, I am more caffeine-sensitive than most,
so I have to limit my consumption. Most people
can enjoy a moderate amount of coffee every day
(“moderate” will vary from person to person), while
feeling steadily energized and maintaining a regular
sleep schedule. In addition, responsible intake of
high-quality coffee can indeed be a boon to your
health. Consuming coffee has been shown to have
a beneficial impact on cardiovascular disease and
chronic liver disease, and it is antioxidant-rich. I
highly recommend consuming organic, fair-trade
coffee, which is free from pesticides and supports
humane labor practices. There are countless brands
that fall under this umbrella, with a variety of roasts
and strengths. I do not recommend consuming
excess coffee when pregnant (but go with what your
doctor says). Otherwise, I say enjoy your Joe
in moderation, periodically checking in to make
sure it’s still working for you. Signs that it’s not
might include feeling jittery or restless, having
trouble sleeping, having unusually intense sugar
cravings (a sign that your hormones might be out
of balance), or feeling like you can’t start the day
without it. Note: I chose to use cold-brew espresso
in this book’s recipes, simply because the work
is already done for you, and it has a concentrated
flavor, so a little goes a long way.
Avocado Oil
It utterly blows my mind that avocado oil wasn’t
a thing when I wrote my first cookbook. I’m sure
it existed, but I’d certainly never heard of it. I
actually can’t pinpoint when I first learned about
this phenomenal oil, but I immediately fell in love.
Avocado oil is simply the oil extracted from avocado
flesh, but the magic lies in what components make
up this beautiful fruit (yes, avocado is technically
a fruit, as it has a seed). Avocado is a fantastic source
of potassium and vitamins A, C, D, and E, benefiting
everything from your skin to your eyesight to your
immune system. In addition, avocado and its oil
may help our bodies better absorb nutrients such as
antioxidant carotenoids. Perhaps most importantly,
unlike vegetable oils, which have an inflammatory
and damaging fatty acid profile, avocado oil is a great
source of heart-healthy, anti-inflammatory oleic
acid, a monounsaturated omega-9 fatty acid.
Enjoying moderate amounts of avocado and its oil
can improve signs of aging, reduce skin damage,
promote joint health, and have a positive impact
on cholesterol levels. Not only is avocado oil great
for us to consume, it has a high, stable smoke point
of approximately 520º F, compared to 320º to 350º
F for olive oil. It also has a relatively neutral flavor.
As a result, it is an ideal substitute for traditional
vegetable oils and my go-to choice for any high-heat
cooking, especially searing or pan-frying. It even
does well in baked goods, as you will see!
Chives
Does it seem silly for me to include chives in my
“unique ingredients” section? Hear me out: Onion
chives are the variety found in most grocery stores,
but I don’t see them in many cookbook recipes
or across the Internet. But in my opinion, chives
should be a pantry staple for their health benefits
and versatility. They’re a member of the allium
family, which also includes garlic, shallots, onions,
leeks, and scallions. While they share the hallmark
pungency of this class of vegetables, chives are
milder and sweeter than most alliums, much like
shallots (another favorite of mine). I mean, they make
ranch dressing ranch dressing (and I have a healthy
recipe in this book, page 339). The National Cancer Institute has identified chives as having cancer- preventive properties due to to their concentration of phytochemicals, flavonoids, and carotenoids, among other compounds. Garlic chives, also known as Chinese chives, have a slightly stronger flavor, but they also offer antimicrobial and antibacterial benefits. Both types are a wonderful way to add brightness, zest, complexity of flavor, and beauty to almost any savory dish. I love keeping them in my fridge, wrapped in a damp paper towel, to snip on eggs, avocado toast, cooked grains, seared salmon, grilled chicken—you get the idea. When you try them in this book’s recipes, I think you’ll agree that they add an irreplaceable je ne sais quoi!
Farro
Farro, how do I love thee? Let me count the ways! I
have been itching to put farro in a cookbook since
before my first book was a reality. Why? First,
because it has my favorite texture of all grains.
Chewy, nutty, and deeply satisfying, farro stands
up to countless flavor profiles and pairs beautifully
with almost any herb or vegetable (or fruit, for that
matter). I chose not to use it in my first book, only
because I wanted to limit the number of unique
or less-familiar ingredients. But now that we’ve
tackled and mastered ingredients like nutritional
yeast, tahini, coconut flour, and more, it’s time to