Simply Laura Lea. Laura Lea

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