seeds that come from a plant in the mint family, are near and dear to my heart. My first
post-corporate job was for Health Warrior, a
company that sells 100-calorie chia seed bars.
Although I now prefer to make my own bars,
I still rely on chia seeds. The benefits of the
little seeds fall into three main categories.
1. Nutrition: Chia seeds are high in fiber,
protein, omega-3 fats, calcium, and
magnesium, among other nutrients. That’s
some serious bang for your buck.
2. Multi-purpose: Chia seeds have an amazing
capacity to absorb a great deal of liquid.
As a result, soaking them in liquid for a
few hours or overnight creates a creamy,
pudding-like texture. In addition, chia
seeds are a great substitute for eggs in some
recipes, because they act as a binder (see
Subsituting Eggs on page 51).
3. Flavor: Mild! These poppy seed lookalikes
have a neutral flavor. This means you can
pair them with almost any sweet or savory
flavor. They form the base of my Chocolate
Chia Avocado Pudding (page 124), and they serve as a binder in my BBQ Chickpea & Sweet Potato Veggie Loaf (page 274). You can also sprinkle them on salads or use them to thicken soups.
Other uses: Stir them into oatmeal or
smoothies, or mix with water and a touch of
honey for a homemade workout “energy gel.”
Where to find: Most health-food stores, Whole
Foods, The Fresh Market, Amazon, Thrive
Market, Vitacost
Turmeric powder: Many spices have anti-
inflammatory properties, which means they
can help combat the common problem of
low-grade, chronic inflammation. You’re
probably familiar with clove, ginger, rosemary,
cinnamon, and cayenne pepper. But less
known is turmeric, a tuber from the same
plant family as ginger. Curcumin is the potent
antioxidant found in turmeric, and it has been
studied as a healing agent in autoimmune
diseases, liver damage, cancer, diabetes, and
more. Some stores sell turmeric whole, but I
prefer the ease of using it ground. Turmeric
has a mild, earthy flavor that blends well
with many other spices, and its gorgeous
golden color gives curry powder its signature
yellow tint. As a result, you will see turmeric
smattered throughout this cookbook,
complementing other ingredients and offering
its incredible health benefits. My Turmeric
& Tahini Roasted Cauliflower (page 189) is a reader favorite, and turmeric also stars in my Green Immuni-Tea (page 106).
Other uses: Throw a pinch into smoothies,
your coffee, scrambled eggs, oatmeal, or most
soups, stir fries, or casseroles. It’s incredibly
versatile.
Where to find: Most health-food stores, Whole
Foods, The Fresh Market, Amazon, Thrive
Market, Vitacost
note: Check the expiration date to make
sure your turmeric powder is fresh. It should
have a vibrant, rich orange-yellow color.
Chia seeds are
a nutritious
and versatile
ingredient.
Tamari: There is so much tamari action in
this cookbook, and for good reason. Tamari is
a wheat-free soy sauce, traditionally created
as a byproduct of fermented miso paste. Not
only is tamari a better option for those who
are wheat- or gluten-free, it has a richer and
less astringent flavor than your average soy
sauce. Like nutritional yeast, tamari has
wonderful umami, so I love to add it as the
salty component in sauces and soups. Tamari
isn’t just great for taste; it has antioxidant
and anti-inflammatory properties, contains
B vitamins and minerals, and it can aid in
the digestion of grains and vegetables. You
can certainly substitute soy sauce where you
see tamari in this book, but it might change
the outcome slightly, so taste as you go. I buy
and use low-sodium tamari because I find the
regular version a little too strong for me.
Other
