Straight up, I’ll tell you that there are some unusual ingredients—like algae and chia—used throughout this book. From medicinal mushrooms to protein-rich seeds, the way I build my pantry at home is based around nourishing ingredients free of gluten and refined sugar. The great thing, though, is you don’t necessarily need all these wacky ingredients to make the recipes in the book, and oftentimes you can leave certain ingredients out—the ones that you’re adding more for health benefits or a pop of color than for flavor—and still pull off the recipes. You’ll notice a Make It Magical box accompanying certain recipes. Those sections offer suggestions on extra nutrition-boosting ingredients that you can add to a given recipe, but that aren’t vital for the dish to succeed. While some of these ingredients might sound unfamiliar, for the most part you can find them at a local health food store; many are also available at national chains such as Whole Foods, Publix, and Trader Joe’s, or online. Pretty much every single item is just a mouse click away.
I’ve divided this chapter into sections by ingredient(s) to explain what each one is and how to cook with it at home, outside of the recipes offered here. You’ll find everything from nuts and seeds to algae and alt-sugars, from gluten-free grains to a section on making your own natural-dyed sprinkles. When purchasing the following ingredients, you want to buy from reputable sources. I’ve offered my favorite brands for each ingredient or group of ingredients to eliminate some of the guesswork. Read on to build your own Unicorn Pantry!
On “Superfoods”
You’ll notice that the term doesn’t exist in this book, other than in this paragraph. I hate that word. Everything these days is called a “superfood.” For me that term—which people attribute to ingredients that are especially nutrient rich—has lost its meaning, and so rather than describe an ingredient as a “superfood,” I’d rather tell you why it’s good for you.
Algae
You’re probably thinking, What, you want me to eat algae? That green stuff from the ocean? Well, yes! Certain algae—such as Blue Majik and spirulina—contain high levels of wellness-promoting antioxidants, vitamins, minerals, and proteins.
Spirulina: This protein-rich, blue-green algae, commonly sold as a powder, is frequently added to smoothies thanks to its host of vitamins, minerals, and acids. While scientists continue to study this freshwater plant, it’s currently lauded for its myriad health benefits, including lowering blood sugar, helping the body detox from heavy metals, and boosting energy. Spirulina is also a great lung support for anyone suffering from asthma or living in a polluted city, and, in terms of hormonal health, studies have shown that spirulina helps women during premenopause, reducing depression and mood swings.
I like to add spirulina to smoothies, chia pudding, and overnight oats—staining them a dark green color—and the supplement is also great in more savory dishes, sprinkled over a salad or mixed into a dressing. Though spirulina channels an ocean-y seaweed flavor, in general you don’t need to add much of it—in some cases, just ⅛ teaspoon—so it doesn’t really add much in the way of extra flavor.
My favorite spirulina brand is E3Live.
Blue majik: While spirulina has been floating around health food circles for some time now, recently a new algae player has appeared: Blue Majik. Also commonly sold in powder form, Blue Majik is made from an extract of spirulina. While spirulina gives white foods a dark green color, Blue Majik, as its name suggests, turns them bright blue. That blue pigment comes from C-Phycocyanin, a powerful antioxidant that helps combat free radicals in the body. It’s also a great anti-inflammatory. Sea algae have been used medicinally for a long time, but it’s only recently that they’ve become increasingly popular in foods and beverages. Scientists are still researching how C-Phycocyanin works.
Blue Majik is sold by E3Live.
Bee Pollen
I can’t get enough of bee pollen and its honey-sweet flavor! I take a spoonful before working out as an energy booster, and I sprinkle it atop anything and everything from chia pudding to dates dipped in almond butter.
Bee pollen is a vitamin-, mineral-, and protein-rich supplement made from the pollen that bees pick up as they fly from flower to flower. Because of its high nutrient value, it’s a great food for added energy. It’s also loaded with protein, making it a complete food and one that’s easily absorbed. Bee pollen has been used to treat allergies by reducing the histamine reaction in the body and to regenerate skin cells (which is great for skin irritations and inflammation), and it’s an effective digestive aid because it also contains helpful enzymes. Just a tablespoon a day can reap many benefits.
My favorite bee pollen brand is Moon Juice.
Cacao
Cacao is the pure, unprocessed form of chocolate before sugar is added. Cacao seeds, called “beans,” are harvested from pods. The pods are cracked open and the seeds within are removed, and this is where chocolate begins. Before the beans are processed and sugar is added, cacao has a bitter chocolate flavor. You’ll find cacao in various forms, such as nibs (which are cracked beans) and as cacao powder, which is made by cold-pressing unroasted beans. Through the pressing process, cacao butter is separated and just the powder is left. You’ll often see “raw” cacao products at health food stores. Since heat kills some of the healthful enzymes in cacao, raw cacao is better for you because those enzymes are kept alive. In general, cacao is considered nutritious because it’s high in antioxidants, and some people believe it can lower blood pressure and boost your mood. Cacao is also a nourishing skin food and a gem for women’s health. It’s high in vitamin C, making it great for antiaging and skin brightening. Because of cacao’s nutrient value, adding the powder to a smoothie or baking with it can help curb PMS cravings in a healthy and nutritious way.
My favorite cacao powder brand is Moon Juice.
Chia Seeds
Chia seeds are small, nutrient-rich, edible seeds that expand and form a gel when mixed with a liquid. They are a great source of energy, are considered a complete protein, and contain fiber and essential fatty acids, plus vitamins and minerals. Chia seeds also help line the stomach, making them a strong healing and digestive aid. As a beauty food, chia seeds help nourish your hair, skin, and nails from the inside out. The seeds don’t have much flavor on their own, but are often used to form chia puddings (where they add bulk and texture and allow other flavors to shine) and sprinkled atop breakfast bowls for an extra health boost. Chia seeds are also commonly used in baking as an egg replacement since they help to bind ingredients together (see here).
I like the chia seeds sold by Navitas Organics.
Chlorophyll
As you probably learned back in school, chlorophyll is the molecule that makes plants green and turns sunlight into energy. In humans, this grassy green supplement, often sold in liquid form, helps the body detox from heavy metals and is also believed to assist in weight loss. Chlorophyll helps alkalize our body and boost immunity and energy. It is loaded with magnesium, which helps balance hormones. Personally, I’ve found that chlorophyll helps alleviate hangover symptoms. And if you are a frequent traveler you can mix a few drops in water before you fly to help reduce the effects of in-flight radiation and pollution when flying.
My go-to brand for chlorophyll is De Souza’s.
Over the last few years, coconut has trended as a versatile wellness ingredient touted for its wealth of nutrients, and its heart-healthy fats. One can drink coconut water or milk, eat the fruit’s flesh both dry and fresh, and use coconut oil and coconut butter in cooking. Thanks to its moistening nature, coconut oil is also ubiquitous in beauty products, added to lotions, conditioners, and more.
Fresh coconut can be either young or mature. Young coconuts, usually from Asia, have a green or white husk (white if the green has been stripped off). Mature coconuts have that familiar brown hard outer shell and contain less water and a firmer interior flesh, whereas young coconut flesh is soft and gel-like.
Coconut butter: Coconut butter is the paste that’s made from ground coconut flesh. It can be hard or soft depending on the ambient temperature, and it has a sweet, powerfully coconut flavor. It should not be substituted for coconut oil—the two are entirely different products. Coconut butter is more of a spread as opposed to an oil, and you can eat it with a spoon straight from the jar! I add it to smoothies, coffee, baked goods, and plant-based ice cream for richness.
While coconut oil is increasingly available at supermarkets, you can buy coconut butter at health food stores and online at Amazon .com.
Coconut milk and cream: Coconut milk is made from blending shredded coconut with hot water and straining the mixture through cheesecloth. The remaining liquid, which is about as thick as whole cow’s milk, is coconut milk. (It can be reduced even further to make a great condensed coconut milk condiment.) While you can make your own coconut milk at home, I opt for the canned variety because it’s affordable and widely available at most markets.
After opening a can of coconut milk, you’ll notice a thick layer of cream that forms atop (that is, provided you don’t shake the can before opening it!). This is known as coconut cream, and it’s silky, rich, and luscious because it contains less water than coconut milk and is higher in fat.
When deciding whether to cook with coconut milk or coconut cream, I consider my recipe. If I am looking to add hydration, then I typically reach for coconut milk. But if I am looking to add richness and less liquid, then coconut cream is my move. And, as coconut cream is more concentrated, it’s a great choice for making dairy-free ice cream! When buying canned coconut milk, the options you’ll usually find are organic and conventional full-fat coconut milk (sometimes labeled as “classic”), “light” coconut milk, and coconut cream. The products sometimes include stabilizers like guar gum, as well. I tend to select pure canned coconut minus any additives, which are often sold at natural foods supermarkes like Whole Foods.
Coconut nectar: This low-glycemic sweetener, rich in minerals and amino acids, plus vitamin C, is made from tapping the blossoms of the coconut palm tree. Thick and syrupy, this caramel-colored sweetener is reminiscent of molasses in terms of taste. I like to add it to drinks since it easily blends in, and to chia pudding as well.
Coconut oil: Coconut oil is the oil extracted from a coconut, and it comes either refined (from fresh coconuts) or unrefined (from dried coconuts). While unrefined or “virgin” coconut oil boasts a sweet, nutty coconut taste and aroma, most refined coconut oil is devoid of scent and flavor. Depending on the temperature, coconut oil can either be a liquid, semisolid, or solid. (To solidify coconut oil, just place it in the fridge; to melt it, simply heat it in a pan over low heat—or if your kitchen is like mine, leave it out on the counter.) While both types of coconut oils can be used interchangeably, some people prefer to cook with refined coconut oil since it has a neutral flavor and higher smoke point than unrefined. I typically use unrefined coconut oil when baking sweet dishes, and I use refined coconut oil for savory preps when I don’t want to add a coconut flavor. Coconut oil is rich in fatty acids, and contains lauric acid, which is antibacterial, antifungal, and anti-inflammatory.
Coconut palm sugar: Caramel-coconut-flavored coconut palm sugar is made from coconut nectar that has been boiled and dehydrated. While it contains the same number of calories as white cane sugar, it scores lower on the glycemic index. It also contains minerals such as iron and zinc. And while I do such as the flavor of coconut palm sugar, I tend to use it most in baking because it’s granulated, like regular sugar, but contains more minerals and has a pleasant flavor.
Coconut water: Coconut water, with its sweet, nutty taste, is the liquid that naturally forms within coconuts. It’s high in electrolytes such as potassium and magnesium, and is especially hydrating. I love drinking fresh coconut water (especially when feeling dehydrated), and I sometimes use it as a base to make iced coffee. While I prefer fresh coconut water straight from the fruit, the one store brand I sometimes buy is Harmless Harvest. It’s the only bottled coconut water I’ve found that tastes fresh.
Flaked coconut: Coconut flakes, which come sweetened or unsweetened and toasted or untoasted, are exactly as they sound—dried flakes of coconut meat. Coconut flakes come in a variety of sizes from small to large. Grated coconut is usually the smallest, followed by shredded coconut, and, finally, flaked coconut. I often use coconut flakes as a garnish on chia pudding, ice cream, cereal, almond-butter toast, and to make colorful natural sprinkles (see here).
Gluten-Free Grains and Seeds
Amaranth: Though many believe amaranth to be a grain, this popular health food is, in fact, a tiny, cream-colored, gluten-free seed. It was first cultivated by the Aztecs 6,000 to 8,000 years ago, and today it’s gaining popularity thanks to its high protein and fiber content, in addition to its richness in manganese and magnesium. Amaranth is commonly cooked and served like rice, and it’s also used in baked goods.
I like the amaranth sold by Bob’s Red Mill.
Brown rice flour: Brown rice flour is a nutty-tasting, gluten-free flour made from brown rice. It is more nutritious than white rice flour because the grain’s bran, where much of its healthy goodness lies, is left intact. Brown rice flour is high in fiber, magnesium, and vitamin B₆.
The flour is commonly incorporated into gluten-free flour mixes, but on its own it can give baked goods a gritty texture. That’s why many blends mix rice flour with other grain flours and starches, such as sorghum flour and potato starch. You can make your own brown rice flour at home simply by buzzing uncooked brown rice in a food processor until it turns into a fine powder. (It will keep, in an airtight container at room temperature, for about a year.)
I like the brown rice flour made by Bob’s Red Mill.
Buckwheat: Popular to contrary belief, buckwheat is a gluten-free seed, not an actual grain or wheat! Most commonly found in soba noodles, buckwheat groats—the name for the seeds—have a unique grassy flavor and are commonly sold in health food stores. Buckwheat contains protein, fiber, vitamins, and minerals and is believed to improve digestion and lower cholesterol.
I love to add buckwheat flour to baked foods for extra nutrition, and whole groats serve as a great breakfast cereal when mixed into granola. They also add a pleasing crunch when toasted and added atop both sweet and savory dishes.
Flaxseed: Flax is a plant whose light brown, nutty-tasting seed can be consumed whole, ground, or pressed into an oil. Flaxseed is revered by the wellness community for its richness in omega-3 and omega-6 fatty acids (the good fats), in addition to fiber and powerful antioxidants known as lignans. Flax can strengthen hair and nails, and it’s also great for digestive support, boosting immunity, and acting as an anti-inflammatory. Some research shows that flax can protect against certain types of cancers.
As with chia (see here) and psyllium (see below), when you mix flaxseeds with water, a gel forms, and therefore flax also works well as a binding agent in place of eggs in various foods (see here). I use flaxseed meal as a binder in cooking, but I also like to add ground or whole flax to smoothies, and sprinkle either atop breakfast bowls and cereal.
I like the whole flaxseeds and the flaxseed meal sold by Bob’s Red Mill.
Gluten-free all-purpose flour: Gluten-free all-purpose flour is a product that’s made to replace traditional flour in various recipes. To mimic the makeup of wheat as closely as possible, gluten-free all-purpose flour is made from a varying assortment of grains, starches, and other ingredients such as chickpea flour and cornmeal. One of the best gluten-free flours I’ve come across is made by Zoe Nathan of Huckleberry Cafe in Los Angeles, and in the Huckleberry cookbook, she shares her recipe. If you’re looking to buy a premade mix from the market, just make sure to read all of the ingredients and make sure there’s nothing artificial in the flour.
My favorite is the Gluten-Free All-Purpose Baking Flour made by Bob’s Red Mill.
Millet: Just like amaranth and quinoa, millet is a gluten-free seed that’s often categorized as a whole grain. This small, pale yellow ingredient is high in protein and contains calcium and potassium, among other minerals. Millet is often cooked and served like rice, and it has a subtle nutty flavor.
I like the whole-grain millet sold by Bob’s Red Mill.
Oats: Oats are a fiber- and mineral-rich cereal grain that can be gluten-free—or not. If you are avoiding gluten, be sure to check the packaging: If the oats are gluten-free, usually the package will say so. Oats are often touted as a health food because they’re believed to lower cholesterol. They’re also great for digestive support. In most of my recipes, I cook with old-fashioned rolled oats, and also oat flour. You can make oat flour at home by blending oats in a food processor until they turn into a fine powder. Store this powder in an airtight container as you would typical flour; it should stay fresh for about 6 months.
My favorite gluten-free oat brand is Bob’s Red Mill.
Psyllium husks: High in fiber, psyllium husks are—you guessed it—the husks of the psyllium plant’s seeds. Typically you’ll find psyllium husks sold in capsules and as a loose powder. Medically, psyllium is taken for its laxative effects, but because psyllium husks form a gel when mixed with water (like chia and flaxseed, above, or see here), they’re a useful egg replacer in baked goods (see Medicine Bread), where they act as a binder. When taken in small doses, psyllium can assist in detoxing the body by cleaning out the gut.
I like to use the psyllium husk powder made by Yerba Prima.
Quinoa (red and white): Quinoa (part of the amaranth family), which can come in an array of colors from white to black to red, is an ancient seed that’s long been cultivated by the Incas in Peru. Quinoa is lauded as a health food because it contains more protein than any other grain or seed, and it’s also high in fiber, calcium, and B vitamins, among other nutrients. Naturally gluten-free, quinoa has a subtle nutty flavor and can be prepared like rice.
Teff: Teff is a gluten-free, nutty-tasting ancient grain that hails from Africa. This nutritional powerhouse is rich in amino acids, iron, calcium, and a type of fiber known as resistant starch (meaning it’s a starch our body can’t digest) that is believed to aid in weight management. I like to add ground teff to baked foods because the grain adds a great nutty flavor. The grain itself is a bit harder than wheat, so its flour adds a nice bite and toothsomeness.
I like the teff made by Bob’s Red Mill.
Chia seeds and flax meal take on a sticky, gluey consistency when blended with a small amount of water. For that reason, these two ingredients can be used as egg replacements, and they help bind batter or dough. I’ve found chia binds a little bit more than flax, and so that’s my go-to egg replacement, but I’ve given you a flax egg variation as well.
Makes enough to replace 1 chicken egg
1 tablespoon chia seeds
3 tablespoons cold filtered water
Combine the chia seeds and water in a small bowl and stir. Let the mixture sit, stirring occasionally, until the chia absorbs all the water and forms a thick gel-like mass, about 20 minutes. Use immediately, adding to recipes as directed.
Variations
Flax Egg: If you don’t need as much binding in a recipe, but want a bit of moisture, try using a flax egg instead. Follow the procedure above, substituting flax meal for the chia.
Eggstra-Strength Chia or Flax Egg: If you’re preparing a dish that needs more binding strength, try cutting back the water by half (that is, use 1 tablespoon chia seeds or flax meal to 4½ teaspoons water).
Goji Berries
Goji berries are bittersweet-tasting, pill-size red berries commonly sold in dried form. They can be eaten cooked, raw, or dried, and today they are frequently added atop smoothie bowls and mixed into granola. Traditionally, goji berries were favored in Chinese medicine as a longevity aid. Goji berries contain antioxidants, vitamins, fiber, and minerals and are lauded for a wide array of nutritional benefits, including mood elevation and anti-inflammation. They’re also believed to increase energy levels and defend against Alzheimer’s, and their amino acids and antioxidants help combat free radicals and are a great skin food.
The first few times I tried goji berries I didn’t really like the taste because of their tannic nature. But I changed my opinion after trying the kind packaged by Dragon Herbs (available at the company’s online store and on Amazon.com), which are sweet and chewy and taste almost like candy, although they contain no added sugar.
Hemp Seeds
Hemp seeds, sometimes called hemp hearts, are actually tiny fruits with a grassy flavor and a hard outer shell similar to a sunflower seed. Hemp “seeds” come from the hemp plant, or Cannabis sativa L., but these seeds will not get you high! While hemp and marijuana plants are members of the same family, the two botanicals are quite different, mainly due to their level of THC, the psychoactive chemical that gets you stoned. (While the hemp plant contains very little THC—according to Colorado law, hemp must contain less than 0.3 percent—marijuana plants contain, on average, 5 to 30 percent THC.) Hemp seeds are high in amino acids and essential fatty acids, and they can be sprinkled on breakfast bowls, salads, or blended with water into alternative milks.
My preferred hemp brand is Navitas Organics, which is sold via their online store and also online at Amazon.com.
Hibiscus, which goes by the name jamaica in Mexico (where it is quite popular in a tealike beverage), is a tropical flower that grows in a rainbow of colors, but it’s the red-hued flowers that most commonly appear in foods and beverages. The dried flower is brewed into a deep pink tea that’s high in antioxidants and tastes of red berries, with a sour, tannic finish. Hibiscus is celebrated for its nutritional benefits and is believed to combat high blood pressure and high cholesterol.
At home, I drop dried hibiscus flowers into a liter of cold filtered water and drink it throughout the day; for this book I’ve created a spiffed-up riff on cold brewed hibiscus tea that incorporates cinnamon and vanilla (see here).
I like to purchase organic dried hibiscus from Amazon.com.
Maca root, which grows in Peru, is considered an adaptogen, meaning it’s an ingredient that helps the body cope with outside stress without compromising one’s immune system. Maca, an off-white powder made from the ground, dried root of the maca plant, counts a long history in Andean culture, where it has been consumed for its ability to boost energy, balance hormones, and improve sexual function. In Peru, maca is also considered an aphrodisiac, and I’ve even seen the powder marketed there as a natural form of Viagra. Maca has a pleasant malty, earthy flavor that’s great in drinks and added to baked goods. Sometimes I add a teaspoon of maca powder to my morning coffee as an energy booster.
My preferred maca brand is Navitas Organics.
Matcha, which hails from Japan, is a finely milled, highly caffeinated powder made from green tea leaves. Traditionally, matcha powder is whisked with water to make a bright green tea–based drink with a grassy-sweet flavor. Matcha differs from regular green tea in that it’s essentially a solution of tea leaves and water, meaning you’re drinking the entire leaf and getting more of its nutrients than you do from regular green tea, which is the product of steeping the leaves in water. Thanks to its zippy green color, matcha is high in antioxidants, and, beyond its application as a tea, you’ll find the powder incorporated into desserts and sometimes savory dishes, too. While I frequently drink matcha in place of coffee, for this book I’ve included a slew of sweet recipes that incorporate this neon green powder.
It’s worthwhile to note that matcha powder comes in various grades (and as a result, at various price points). I’ve found that the pricier, higher-quality grades are sweeter, with more umami, while the lower-quality grades often have a bitter flavor. While I always try to cook with and drink high-quality matcha powder, when baking, if you don’t want to splurge on a can, it’s alright to use a lower grade. But when drinking the tea straight, I’d suggest spending a bit more for a higher-quality powder.
I source matcha from the Brooklyn-based Japanese tea company Kettl, and from the Kyoto-based Ippodo, which sells via its own online store.
Medicinal Mushrooms
Medicinal mushrooms are having a moment—and I am not talking about the magical kind. While mushrooms have been consumed for their medicinal properties for centuries in various parts of the world, like China, it’s only recently that Americans are catching on to these fungi’s powerful health benefits. Considered adaptogens and anti-inflammatories, medicinal mushrooms help the body cope with external stressors without compromising the immune system. Experts say that consuming small doses of the mushrooms over the course of your life will improve your overall health (it takes about two months for the mushrooms’ health benefits to kick in). Since medicinal mushrooms are sold in powder form, it’s easy to add them to drinks or incorporate them into baked goods (on their own they have a sort of earthy, musty, woodsy flavor).
All of the mushrooms mentioned here—chaga, cordyceps, and reishi—are part of the “adaptogen” family, but each has its own host of more specific benefits. While these mushrooms can be pricey, you only take or use ½teaspoon to 1 teaspoon daily, so a small
jar should last a decent amount of time. I like to add these mushrooms to my morning coffee, because the strong brew masks the mushrooms’ earthy taste. You can also add them to a variety of dishes—but I’d caution you to add them to foods that already are rich in flavor, otherwise the mushrooms will take over.
I buy medicinal mushrooms from brands like Moon Juice and Sun Potion.
Chaga: Considered the king of mushrooms, chaga is a healing mushroom that acts as an adaptogen, helping to keep the body’s immune functions strong even during stressful situations. Chaga works to bring the body into balance. It’s also high in antioxidants and B vitamins, and is a source of energy. Chaga has a woodsy flavor and is often sold as a powder, tea, or tincture.
Cordyceps: While reishi and chaga both grow on wood, cordyceps are a type of fungus that grows on the backs of caterpillars in high-altitude regions such as the Himalayas. In fact, cordyceps act as parasites, eventually consuming most of the host insect. Also an adaptogenic mushroom believed to increase longevity, cordyceps boost immunity, fight free radicals in the body, combat inflammation, and are tied to improved athletic endurance and heightened energy. Cordyceps have a woodsy flavor and are often sold as a powder or tincture.
Reishi: Reishi is believed to boost energy, lower blood pressure, fight inflammation, and strengthen the body against cancer and other diseases. Reishi has a woodsy flavor and is often sold as a powder, tea, or tincture.
Miso is a traditional Japanese paste made from soybeans that have been mixed with salt and koji (a type of mold also used to make sake). However, you can also find miso made from barley, rice, and other grains, sometimes with spice and citrus like yuzu added in. Miso comes in a variety of colors and flavors, with hues ranging from white and yellow to brown and red and flavors from sweet to meaty to spicy. In general, lighter color misos are milder in flavor, but all are rich in umami. Miso is most commonly found in the United States in soup form, but it’s a wonderful multipurpose condiment that adds a savory flavor to sauces and dressings, and is also delicious as a dip for crudités. As a fermented food, miso is a great natural source of probiotics.
Nuts and Nut Milks
Almonds, almond flour, and almond meal: Of all the ingredients I use in this book, the organic almond is the one that comes into play most often. As a nut, almond imparts a distinctly clean, nutty, slightly roasted flavor that makes an excellent base for nut milks. As health food, organic raw almonds are loaded with healthy fats and contain protein and fiber, in addition to vitamin E, magnesium, and other essential minerals. Almonds enrich our hair and nails, regulate cholesterol, and reduce the risk of heart disease. Two of the most common ingredients in sweet and savory vegan cookery are almond flour and almond meal, both of which are high-protein, low-carb, and gluten-free. Though they are often used interchangeably, there is a difference between the two: Almond flour is made from finely ground blanched, skinned almonds; almond meal is made from finely ground raw almonds whose skins are left intact. Typically, almond flour is ground a bit finer than almond meal, and it has a slightly more unified texture since the nuts’ skins have been removed. In terms of flavor, almond meal is a bit nuttier since the skins are incorporated.
I add almond meal to many of my recipes—I like its rougher texture and nuttiness. In baking, almond meal adds moisture and richness, though it can also make baked goods a bit dense. While almond meal and almond flour are quite easy to find at grocery stores, you can also make your own at home.
Cashews: Cashews are, surprisingly, not nuts but the seeds from the cashew fruit. Thanks to their subtle, sweet flavor and smooth, creamy texture, cashews are a staple in raw-vegan desserts. Blended cashews yield exceptionally smooth and rich milks, and when mixed with coconut oil produce a silky cream. Though lower in fiber than other nuts, cashews are also lower in fat, and much of the fat they do contain is monounsaturated—the type that doctors believe is good for your heart. Beyond containing less fat than almost all other nuts, cashews are rich in vitamin B₆ and the minerals potassium and magnesium.
Hazelnuts: I absolutely adore the nutty flavor of hazelnuts. And when made into a milk (see here), hazelnut is the perfect flavor pairing with coffee. In terms of nutrition, these nuts (also sometimes called filberts) contain iron, fiber, potassium, magnesium, in addition to vitamins. In terms of healthy fat, hazelnuts contain more than almonds and pistachios, but less than walnuts and Brazil nuts. When I shop for hazelnuts, I buy raw and organic whenever possible. I don’t necessarily have a preferred brand, but I often buy bags of nuts from the fruit, grain, and seed bins at health food stores.
Macadamia nuts: Despite the fact that they’re high in both calories and fat, I love macadamia nuts’ clean, buttery, sweet flavor. While macadamias contain more fat than any other common nut, the good news is that most of that fat is in the form of monounsaturated fatty acids—the kind of fat that helps reduce cholesterol and is beneficial for the heart. Macadamia nuts also contain iron, protein, and other vitamins and nutrients, and have been shown to aid in bone health, hormone regulation, and optimized brain function.
Nut milks: As their name suggests, nut milks are dairy alternative beverages made from a variety of nuts—they take on a creamy flavor akin to cow’s milk. Generally, to make a nut milk, you soak nuts overnight, then blend them with water and other flavors like vanilla, and finally strain that mixture through a nut milk bag or cheesecloth.
You will find a range of nut milk recipes, and more detailed information on making them, here. When cooking, you can use homemade nut milks exactly as you would store-bought nut milks. Personally, I never buy commercial nut milks because they are filled with sugar, stabilizers, and other additives. But if you don’t want to make your own nut milk at home, I’d advise seeking one out from a local farmers’ market or searching for the most artisanal brand you can find. If you’re allergic to nuts, you can always sub in other alt-milks like coconut milk, oat milk, or hemp milk.
Pearl Powder
Pearl powder is exactly what it sounds like—a fine powder made from pearls. Rich in amino acids and minerals such as magnesium, pearl powder has long been incorporated into Chinese medicine where it’s consumed as a beauty tonic and believed to reverse the signs of aging, such as sun spots. I add pearl powder as a supplement to drinks.
Pink Himalayan Salt
While there’s an endless variety of salts on the market in a rainbow of hues, at home I like to cook with mineral-rich pink Himalayan salt. Mined from the Punjab region of Pakistan, pink Himalayan salt—also known as pink salt—contains dozens of minerals, which are responsible for its rose-colored hue.
You can also sub in regular salt if you’re not able to find pink Himalayan salt. However, it is now sold at Trader Joe’s and even the commonly found spice brand McCormick sells its own.
Our gut is filled with “good” bacteria that help us absorb nutrients and combat infection, and new science is proving that these trillions of microorganisms can even have an impact on our mood. Probiotics is the marketing term for these wellness-promoting bacteria, which are found in products like yogurt and fermented foods. Probiotics are also sold as a loose powder, as pills, even in liquid form. Because probiotics are sensitive to heat, you’ll want to store them in the fridge, and
never add them to hot foods because the bacteria will die. I sometimes add a scoop of probiotic powder to cold smoothies, and I also add the powder to the breakfast custards starting here.
Purple Yam
If there’s one ingredient that’s inspired me the most in cooking pretty plant-based foods, it’s the bright purple yam, an ingredient I love for both its color and honey-sweet flavor. Rich in antioxidants thanks to its lavender hue, this root is incredibly versatile in cooking, and I use it to build everything from breakfast custard (see here) to a filling for tacos. Purple yams are sold fresh at natural foods markets like Whole Foods.
Sesame Seeds and Tahini
Especially popular in Mediterranean cuisine and Ayurvedic practices, these tiny seeds have a nutty, savory flavor. They’re rich in oil and essential fatty acids, high in protein, and contain nutrients like magnesium. They’ve been linked to lowering blood pressure and cholesterol. Sesame seeds can be either black or white—the black version is simply unhulled white seeds. When sesame seeds—raw or roasted—are turned into a paste, they become tahini. I like to add tahini to baked goods for moisture and richness, and I also like to dip dried fruit into tahini as a snack, and spread it on rice cakes with a touch of raw honey.
My preferred tahini brand is Soom, which is sold at Whole Foods and online.
Sweeteners
Sugar is sugar is sugar. Meaning, regardless of the source—maple syrup, honey, processed cane sugar—the following sweeteners are still sweeteners and are thus not the best for you. If you’re going to cook with a sweetener, firstly you should avoid anything that’s not natural or contains ingredients you can’t pronounce. Then, on the subject of wholesome sweeteners, why not take in some extra vitamins and minerals while you’re at it? That’s why, when it comes to sweeteners, I shy away from white table sugar, which contains zero nutritional benefits. Instead, I sub in coconut palm sugar, honey, maple syrup, and more. All of those ingredients are, yes, sweet, but they also all contain extra health-promoting nutrients. Like any sweetener, you should still consume them in moderation.
Coconut nectar and coconut palm sugar:See here.
Dates: I use dates to sweeten most of my nut milks. And while different date species have slightly different flavor nuances, pretty much any type of date will do. I like dates because of their rich caramel flavor, and they also add a bit of body to nut milks. Since you’re adding in the whole (pitted) dried fruit, you’re getting fiber, in addition to a slew of vitamins and minerals such as copper and magnesium. I also like to incorporate dates into baked goods because they add extra moisture, and dates mixed with various grains make a great base for raw dessert bars. When possible, I buy dates grown without pesticides, in bulk.
My preferred date brand is Shields Date Farm in Palm Springs, California.
On Agave and Stevia
These “natural” sweeteners have become popular in recent years, but I stay away from them. Agave may be marketed as natural because it’s plant-derived, but it’s actually highly processed. With regard to stevia, unless you are using the plant’s leaf, it’s pretty adulterated, too—most liquid and powder stevia sweeteners are created through chemical processes and can include additives like erythritol, dextrose, and other artificial sweeteners. (And while we’re at it, let’s not overlook artificial sweeteners made from chemicals. These are flat-out bad, and you’ll never find them in this book.)
Lucuma: Lucuma is an orange-fleshed fruit indigenous to Peru that’s dried, turned into a powder, and used as a low-glycemic sweetener. While you can use it in drinks, I’ve found that you need to add a lot of the powder to get perceptible sweetness, and because the beautiful exotic caramel flavor of dried lucuma is extremely delicate, it gets lost when mixed with strong flavors. For that reason, I like to mix lucuma into foods with lighter flavors such as vanilla chia pudding.
My preferred lucuma brand is Moon Juice.
Maple syrup: Maple syrup is the sweet liquid made from the cooked sap of the maple tree. Maple syrup is divided into categories based on its color: Grade A (further classified as Light Amber, Medium Amber, Dark Amber) or Grade B, the darkest of them all. In general, the darker the color, the stronger the maple flavor. I personally like dark maple syrups. Maple syrup is unrefined, and therefore contains antioxidants and minerals, making it a more nutritious sweetener as compared with white sugar. It’s also lower on the glycemic index.
Mesquite: While mesquite may conjure images of grilled meat, which is often smoked over the tree’s wood, this light brown powder, with a rich caramel flavor, is made from the pods of the tree. It is used as a low-glycemic sweetener in smoothies, other drinks, and desserts. Mesquite is also high in protein, and contains magnesium, potassium, iron, and zinc.
My preferred mesquite brand is Moon Juice.
Monk fruit: Monk fruit—which is indigenous to Southeast Asia and also goes by the name luo han guo—has been getting quite a bit of attention recently for its use as a sweetener. Sold most commonly in powdered form, monk fruit is about 200 times sweeter than white cane sugar and contains zero calories. It’s also believed to contain high levels of antioxidants. On its own, pure monk fruit powder is a great way to sweeten both foods and drinks, but be sure to read the label—many companies sell monk fruit powder with other additives, including a processed sugar substitute called erythritol. While some people claim that erythritol is totally safe to consume, I prefer to avoid unnatural, processed additives.
Monk fruit powder is often available at health food stores; when shopping for it, just make sure to look out for the pure stuff.
Raw honey: One of my favorite sweeteners, for pretty much anything from a smoothie to baked goods, is raw honey. Raw honey is honey that has not been pasteurized, processed, or heated, so it retains its natural enzymes, vitamins, and nutrients. It is used for its many medicinal benefits: It has been shown to help balance hormones, improve immunity, boost libido, and fight allergies.
Yacon syrup: This is a sweet, lightly caramel flavored, dark brown syrup that’s made from the root of the yacon plant, which is indigenous to South America. I am a huge fan of yacon syrup because not only does it have a low glycemic index score, it has far fewer calories than other sweeteners like honey and maple syrup. This is because it contains something called indigestible inulin, which is a probiotic fiber that our bodies can’t break down, so it passes right through the body. I love to use yacon syrup in everything from smoothies and coffee to baked goods.
You can buy yacon syrup at health food stores and natural foods supermarkets like Whole Foods (I like to source mine from Amazon.com because there it costs about half the price).
Tocos, which stands for “tocotrienols,” is a shimmery off-white dust that’s derived from the nutrient-rich bran of brown rice. Thanks to its fat-soluble high vitamin E content, tocos is especially good for the skin and connective tissues, and is thus lauded as a beauty food. In terms of flavor, tocos tastes like a malted vanilla milkshake. It can be eaten in its raw state, mixed into drinks, or sprinkled onto oatmeal or chia pudding (see here). I add tocos to various drink recipes as a supplement (see here).
My preferred tocos brand is Sur Potion.
Shout Out!
Because I am not a dietitian or nutritionist, I reached out to holistic nutritionist Tara Curran of Skin Food Talk, an online platform devoted to educating people that external beauty begins with what you put inside your body. Tara helped write the Pantry section of this book.
Turmeric
A vital ingredient in many Indian curries, turmeric—a plant that’s part of the ginger family—boasts a beautiful neon yellow-orange hue and is consumed both fresh and in dried form. Most commonly, the earthy, peppery-flavored root is dried and ground into a powder, and that’s the form I cook with in this book. Turmeric is believed to be one of the world’s most powerful herbs thanks to its active compound curcumin (also present in cinnamon), with an ongoing list of health benefits that doctors continue to study. Turmeric is celebrated for its anti-inflammatory properties, and is believed to combat depression, help with cholesterol, and more. Turmeric is also high in manganese and iron. And thanks to its beautiful earthy yellow hue, it makes an awesome natural food dye (see here). Turmeric also works beautifully paired with sweet fruit flavors—I love to add it to beverages along with complementary tropical ingredients like coconut and mango (see here).
Vanilla
Cooking with fresh vanilla beans makes a huge difference in recipes as the bean’s strong, pure flavor shines. (Bonus: Vanilla beans are rich in magnesium and potassium, too.) Since vanilla beans can be hugely expensive, I buy mine in bulk online from Heilala Vanilla, which sources from Tonga. After you’ve purchased fresh beans, make sure to store them in an airtight container to preserve their moisture; beans left open to the air will dry out. Also, if you scrape out seeds from a pod, you can reserve the pod for another use. For example, sometimes I store pods in a container of coconut palm sugar to imbue it with a subtle fragrance. Or you can also add a few pods to about 6 ounces of vodka to make your own homemade vanilla extract. Let that potion rest for a few months and voilà!
I also sometimes cook with vanilla powder and pure vanilla extract. Though the term “vanilla powder” can reference different vanilla products, the type I use is made from dried, ground vanilla beans. Regarding vanilla extract, I advise you to spend a bit more on a premium brand (make sure to read the label as some include sugar), especially when using it to make almond milk.
I like Heilala and Nielsen-Massey for both powder and extract.
#eatcolor
I always try to cook with the most naturally colorful foods because they are higher in antioxidants than those that are pale. Plus, colored foods look prettier on a plate! I’ve put together a list of the rainbow of ingredients that I incorporate into my cooking most often—foods that add both nutrition and color to an endless slew of dishes.
Pink and Red
Beets: Beets come in many different colors, but I usually cook with the common red-pink variety. In cases where you want to impart a beet’s pink color but not its earthy flavor, you have a few options. You can make a dye from the vegetable (see here) and experiment with dip-dyeing or painting it onto ingredients like spring roll wrappers (see here) or vegetable slices (see here) for an ombre effect. Or try dropping various light-colored ingredients into the dye such as sliced onions, apples, and jicama. If you’re looking to add a pink color to, say, almond milk (see here), your best bet is to drop a scrubbed raw beet into some hot water and allow the vegetable to stain the water magenta, then use that water, once cooled, as the liquid for blending the nuts. Since beets are extremely rich in color, size doesn’t matter so much; even a small red beet can stain a few cups of water.
To color a larger amount of water—for example if you’re cooking noodles or rice—place the desired amount of water in a pot, add one whole medium-size scrubbed, unpeeled, raw beet, and bring the water to boil. Once the water reaches a boil, remove the beet with a slotted spoon, and cook your noodles or rice in the tinted water as directed.
I also sometimes use beet powder, made from dehydrated, ground beets, to add color to a dish. I like to stir it into puddings, blend it into nut milks, and even use it to stain fennel slices pink (see here). I buy the powder at Kalustyan’s, an Indian and Middle Eastern specialty food market in New York (kalustyans.com).
Finally, if you’re looking to add both color and flavor to a dish, such as waffles (see here), soups, hummus (see here) or other bean dips, then I’d suggest making a beet puree (see the technique here) and adding it incrementally until your desired effects are achieved.
Dried goji berries: These little bittersweet berries are an earthy red; I use them as a garnish.
Hibiscus flowers: Soak a handful of hibiscus flowers in a cup of warm or room temperature water and you’ll be left with a dark pink liquid that you can use in beverages or in a similar fashion to the beet dye (see above).
Pitaya powder: This is made from freeze-dried pitaya fruit (aka dragon fruit) and imparts a vibrant pink color when stirred into beverages, puddings, ice creams, and more. You can also sprinkle it on dishes as a garnish for just a pop of pink.
Raspberries: While I incorporate fresh raspberries into my cooking for flavor and as a garnish, I am especially keen on freeze-dried raspberries for their magenta color. I like to crumble the berries into a coarse powder with my fingers and use it as a garnish.
Rose petals: You can use fresh and/or dried rose petals as a garnish on various dishes.
Purple
Purple cabbage: As with beets, when you boil this cabbage in water, the vegetable’s pigment leaches into the water, staining it dark purple. While you can certainly put the cooked cabbage in a blender or food processor and turn it into a colored puree, if you’re looking to add color rather than flavor, use the stained water instead. The purple water can be added to savory dishes like soups and dips.
Yellow
Bee pollen: Sprinkle these crunchy, mildly sweet granules on a variety of dishes (or use them as a coating) for a hit of bright yellow.
Turmeric: Dried ground turmeric boasts a beautiful mustard-yellow hue. Simply mix a small amount of the powder into white foods such as cooked rice, cauliflower rice, and nut milks to stain them yellow. But note that turmeric channels a strong earthy, spicy flavor—use a light touch.
Green
Matcha powder: As I mentioned here, not all matcha is created equal. The color of the green tea is directly related to quality and price. A cheap matcha will look brown-green, while a pricier one will take on more of a neon green. Of course, matcha stains beverages a grassy color, but if you mix the powder into foods (like Matcha Cookies with Cardamom, Orange, and Toasted Pistachios), the food will become green, too. I also coat seeds and nuts in matcha powder to create unique garnishes with a pop of color and crunch. To make matcha-dusted seeds or nuts, simply toss 2 tablespoons seeds or toasted chopped nuts with ¼ to ½ teaspoon of matcha powder to coat.
Pistachios: Use chopped or whole toasted pistachios as a bright green garnish on an array of different dishes.
Spirulina: Mix ¼ teaspoon of this deep green algae powder into a half cup of chia pudding, and you’ll quickly have a colorful snack. You can also add spirulina powder to a drink for color, and sprinkle it atop salads and veggies for a green twist.
I also love spirulina crunchies—which are little Grape-Nutlike algae clusters—sprinkled atop salads, soups, and roasted veggies for a health boost, toothsome crunch, and colorful garnish.
Blue
Blue Majik: This algae powder gives foods a cool turquoise color without affecting their flavor. Mix ½ teaspoon or more into drinks and foods until the desired blue is reached.
Blueberries: My Lisa Frank Mountain Cake serves as a great example of the purple-blue color blueberries impart to a dish. To get that added color, you simply need to puree blueberries with other ingredients. Of course, blueberries also make a great garnish on their own, frozen, fresh, or freeze-dried.
Additional Unicorn Garnishes
Cacao nibs, chia seeds, coconut flakes, edible flowers, hemp seeds, flaxseeds, pepitas, chopped nuts, white and black sesame seeds
Makes 3 cups
Ever since I was a kid I’ve loved rainbow sprinkles. I haven’t found a (truly) natural brand on the market that I like, so I usually just make my own at home. And it’s so easy to do! All you need is 3 cups of shredded, unsweetened coconut and a few colorful ingredients. The basic idea is to make a dye from a colorful ingredient by mixing it with boiling or room-temperature water, depending on the ingredient. Once you have that dye, you can mix a few drops with a bit of shredded coconut and pop the coconut in the oven (or a dehydrator) to dry it out. I don’t have a dehydrator, so I just make my sprinkles in the oven and toast them at a low temperature for about an hour or until they feel dry.
To make the dyes
Bright blue-green: Stir 1 teaspoon Blue Majik into ¼ cup lukewarm water.
Bright pink: Stir ¼ cup dried hibiscus flowers into ¼ cup lukewarm water.
Green: Stir ¾ teaspoon spirulina powder into ¼ cup lukewarm water.
Magenta: Add 1 whole, scrubbed (unpeeled) beet to 1 cup boiling water and let steep.
Purple-Blue: Boil 1 cup water with 1 cup chopped purple cabbage.
Yellow-gold: Stir 1 teaspoon ground turmeric into ¼ cup lukewarm water.
To make the sprinkles
1. Preheat the oven to the lowest temperature.
2. Divide 3 cups shredded, unsweetened coconut among six small bowls (or fewer if you plan to use fewer colors). Working one bowl at a time, drop a small amount of the first dye onto the coconut and stir; add a bit more dye if needed to reach the desired color (you don’t want the coconut to be very wet; use just enough dye to tint it). Repeat with the remaining bowls of coconut and the remaining dyes until each bowl of coconut is tinted a different color.
3. Spread out the tinted coconut in a single layer on a rimmed baking sheet (or two), being sure to keep the different colors separate. Bake until the coconut is completely dry to the touch, about 1 hour.
4. Let cool completely, then transfer the coconut sprinkles to an airtight container to combine.
Natural Rainbow Sprinkles will keep, in an airtight container at room temperature, for up to 1 month.
