The Laura Lea Balanced Cookbook. Laura Lea

seafood

       ensures that you are getting the most

       nutrient-dense products, and you’re not

       contributing to the extinction of any species.

       The omega-3 fatty acids found in wild,

       sustainable fish and shellfish are incredibly

       healing: they can help improve cholesterol

       levels, lower inflammation (see Healthy Fats,

       page 25, for definition), and boost mood, to name a few benefits. Depending on where you live, it can be easy to source affordable quality seafood. However, that is not the case for me in landlocked Tennessee. As a result, I order my seafood from Vital Choice (vitalchoice.com). It can be expensive, but if you order in bulk and use sparingly, it will last for months in the freezer.

      note: If you can find pastured-raised

       meat locally, that is the best option, because

       you’ll be supporting sustainable practices

       in your own area, and the meat should be

       incredibly fresh.

      Tempeh: This is a fermented form of soybeans

       that usually shows up in a thin rectangular

       shape at the grocery store. Tempeh is a great

       protein alternative for vegans and vegetarians,

       as it has a pleasant, mild taste, mimics

       ground meat, and absorbs flavors easily.

       It’s also quite affordable. The fermentation

       process in creating tempeh helps break down

       something called phytic acid, a natural plant

       defense mechanism that binds to nutrients,

       making them difficult to absorb. Tofu does not

       undergo this process and thus has a higher

       phytic acid content. I personally don’t love

       the texture of tofu anyway, so I stick with

       tempeh. Whenever you consume soy (and I

       only recommend whole forms like tempeh,

       tofu, and edamame), choose non-GMO

       brands. I always look for organic tempeh, and

      I particularly like Trader Joe’s and Lightlife.

       Some brands use a combination of beans

       and grains other than soybeans, and I’ve

       found them to work equally well. However,

       soy is a controversial subject in the health

       and medical worlds. Consumption of soy has

       been implicated as problematic in relation

       to certain cancers, while other professionals

       believe it can be beneficial to cancer patients.

       Please see your health-care provider to learn

       more and determine how much soy is right

       for you. If you have the green light, I suggest

       trying some of my delicious tempeh recipes.

      Nuts and seeds: I love everything in the nuts

       and seeds category—especially almonds,

       Brazil nuts, hazelnuts, macadamias, pecans,

       walnuts, and pistachios, as well as pumpkin,

      To thrive,

       our bodies

       need healthy

       proteins like

       pasture-raised

       beef, wild-

       caught fish,

       eggs, tempeh,

       nuts, seeds,

       and legumes.

      hemp, sesame, and chia seeds. This also

       includes nut and seed butters, such as almond

       or tahini (ground sesame paste). Peanuts are

       technically a legume, but they’re generally

       enjoyed as a nut, so I include them here. I

       digest and tolerate nuts and seeds well, so you

       will see them throughout this book. However,

       nuts and seeds also contain phytic acid, and

       some people have a difficult time digesting

       them. If this is you, you can consider soaking

       your nuts and seeds, which makes them

       easier on your gut. I usually soak 2 cups of

       nuts or seeds in 4 cups of filtered water with

       1 tablespoon sea salt. Soak, uncovered, at

       room temperature overnight. Drain and rinse

       thoroughly, and then place them in an even

       layer on a baking sheet on the counter until

       they dry out for a few hours.

      note: My recipes do not call for soaked

       nuts or seeds, so your outcome might be

       different if you take this step before cooking.

      Beans and legumes: I keep things simple when

       it comes to beans and legumes, which are a

       quick and easy source of plant-based protein

       and fiber. I purchase bulk amounts of organic

       BPA-free canned black beans, chickpeas, and

       lentils, and I use them for hummus, soups,

       and even my famous black bean brownies

       (page 341). BPA refers to bisphenol A, a harmful chemical found in many packaged products. I know that canned food in general isn’t ideal, but this is where balance comes into practice: I am so careful about the quality of my meat, vegetables, home and beauty care products, etc., so if canned beans help me skip a step when I’m cooking in a hurry, I’m not going to worry about their imperfections. That said, you can absolutely cook your own beans

      and legumes. The Kitchn (thekitchn.com) has a great article on scratch-cooking beans that I trust. You will see a few recipes in this book that use dry red lentils, which cook quickly and are extremely versatile.

      note: Beans and legumes also contain

       phytic acid, which can cause digestive distress

       in some. If this is you, and you still want to use

       canned beans, just be sure to drain and rinse

       them extra-thoroughly.

      Eliminate or minimize as much as possible:

      • Industrial, factory-farmed meat and poultry.

       These proteins can contain all manner of

       chemicals and harmful fatty acids, and

       they do not contain the beneficial nutrient

       profile of their properly fed, pasture-raised

       counterparts.