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 uses: Splash tamari over any rice, grains,
or cooked vegetables to jazz them up, or
substitute for soy sauce when you order take-
out sushi (or bring some with you!). Play with
swapping tamari for sea salt in savory recipes
and watch how it can transform other flavors. I
even like it drizzled on my homemade Quinoa
Lentil Pizzas (page 219).
Where to find: Most health-food stores, Whole
Foods, The Fresh Market, Amazon, Thrive
Market, Vitacost, most Asian markets
Tempeh: My favorite meat stand-in.
Tempeh is made from fermented and
compressed soybeans, and it usually shows
up as a block or rectangle at the store.
I know that has you salivating, right?
Seriously though, tempeh is incredibly
mild and pleasant-tasting, and it takes on
whatever flavors you pair it with. I prefer
tempeh over tofu, because the fermentation
process makes it easier to digest and higher
in easily assimilated nutrients. Tempeh is
a fantastic source of minerals, vitamin B,
fiber, and plant protein. It contains the entire
amino acid profile found in meat, so you
feel quite satiated after eating it. If you’re
looking for some plant-based meals that go
beyond rice and beans, I urge you to try my
Marinated Tempeh Sushi Burritos (page 289) and my Maple Balsamic–Glazed Tempeh & Mushroom Bake (page 290) to see how delicious tempeh can be. Look for non-GMO organic tempeh. You might see some made with other beans or grains besides soy. These will have a slightly different flavor but are usually mild and tasty.
Other uses: While tempeh can be safely
consumed raw, it is much tastier pan-seared
in some healthy fat or roasted in the oven.
Cube it or cut it in strips to replace chicken
in a dish, or crumble it as a substitute for any
ground meat. You can also play with a tempeh
burger, using chia seeds or eggs as the binder.
Where to find: Most health-food stores, Whole
Foods, The Fresh Market, Amazon, Thrive
Market, Vitacost
Coconut sugar: Coconut sugar is a natural
sweetener derived from the sap of the coconut
plant. Although coconut sugar has the same
amount of calories and carbohydrates as
refined sugar, it is a better choice for several
reasons. Whereas refined sugar is devoid
of nutrients, coconut sugar contains trace
amounts of vitamins and minerals, such as
vitamin C and magnesium. In addition, some
studies have shown that coconut sugar has
less of an offensive impact on blood sugar
levels. At the end of the day, any form of
sugar is detrimental to the body in excess and
should be treated as an occasional indulgence,
but why not choose something with added
health benefits if you can? Lastly, I adore
the flavor of coconut sugar, which is rich and
caramel-like, and a great substitution for
brown sugar.
Other uses: Use coconut sugar in recipes where
you want the sweetener to add flavor, instead
of disappear amidst the other ingredients. Try
it on oatmeal, blended in a banana smoothie,
stirred into coffee, in baking recipes that use
warming spices like cinnamon, or wherever
you’d normally use brown sugar.
Where to find: Most groceries stores, almost
all health-food stores, Whole Foods, The Fresh
Market, Amazon, Thrive Market, Vitacost
Cooking Notes and Tips
Part of properly stocking your pantry and
kitchen is stocking your brain with the
knowledge to make your cooking adventures
go as smoothly as possible. With that in mind,
here are some useful notes and tips to help
you expand your cooking knowledge.
TECHNIQUES