The Laura Lea Balanced Cookbook. Laura Lea

and seeds, olive oil, and toasted sesame oil.

       Another healthy plant-based fat is coconut oil.

       Coconut oil is a saturated fat (if a fat is solid

       at room temperature, it is saturated), and

       next I explain why that shouldn’t scare you.

       However, coconut fat is unique in several ways.

       First, it contains a form of fat called medium-

       chain-triglycerides, or MCTs, which the body

       uses immediately for energy instead of being

       stored. Second, coconut also contains lauric

       acid, a fat that has potent antibacterial and

       antimicrobial properties. For these reasons,

       coconut oil is a great addition to a healthy

       diet. I purchase only extra-virgin organic

       coconut oil, which has a coconut-y taste, so I

       use it in recipes that fit this flavor profile.

      Animal-sourced fats: Animal fats are saturated,

       and the term saturated fat can have negative

       connotations; but not all saturated fat is created

       equal. Moderate consumption of saturated fat

       from high-quality sources, such as pasture-

       raised animals, 100% grass-fed butter, and

       coconut, can be beneficial. These sources have

       anti-inflammatory omega-3 fatty acids and

       can improve nerve, brain, liver, heart, and

       lung health. You also don’t need to be afraid

       that these saturated fats will have a negative

       impact on your cholesterol. In fact, our bodies

      require cholesterol to function properly. Our

       bodies actually make cholesterol on their own,

       but they can benefit from a moderate amount

       of additional cholesterol from high-quality

       saturated fats. Saturated fats are also incredibly

       stable, so they won’t oxidize and become rancid

       in high-heat cooking the way vegetable oils do.

       True to form, I keep it simple and primarily use

       grass-fed butter as my choice animal fat. The

       brand Kerrygold is available at a fantastic price

       at Trader Joe’s. Other fats, such as lard, tallow,

       schmalz, and ghee can be great options, again

       when sourced from pastured animals, so feel

       free to play around with these. Ghee is clarified

       butter, meaning that the milk solids have been

       separated and removed, so this can be a good

       option for people who do not tolerate dairy well.

      Eliminate or minimize as much as possible:

      • Trans fats that come from hydrogenated,

       refined vegetable oils. Some examples

       are safflower, corn, canola, cottonseed,

       and soybean oils. These unstable, easily

       rancid-ized fats are high in inflammatory

       omega-6. In addition, they tend to increase

       the “bad” LDL cholesterol and lower the

       “good” HDL cholesterol. If you stick to

       my guidelines for an LL Balanced way of

       eating, you should rarely come across trans,

       hydrogenated, or partially hydrogenated

       fats. They are typically found in packaged

       snack foods, fried foods, margarine, and

       frozen supermarket baked goods. “What

       about canola oil?” you might ask. Canola

       oil has been considered a healthy cooking

       fat for some time. However, it is chemically

       produced, often is genetically modified, and

       is partially hydrogenated. While it contains

       more monounsaturated fats than other

       vegetable oils, I don’t see any place or need

       for it in a real-food diet.

      FIBER

      Grains: Certain grains can be a wonderful

       addition to a healthy diet. Grains are fiber-rich,

       contain high levels of B vitamins for proper

       metabolism and red blood cell formation, and

       they’ve been shown to improve cholesterol

       and blood pressure levels. I particularly love

       oats, which I use throughout the book as a

       gluten-free alternative to wheat flour (read

       more about gluten next). That said, some

       people experience irritable bowel syndrome

       (IBS) symptoms when they eat grains. Grains

       contain high levels of phytic acid, which we’ve

       seen can inhibit nutrient absorption. They also

       contain lectins, another plant self-defense,

       which can interfere with digestion and trigger

       an immune system response. If you eat grains

       and experience uncomfortable symptoms, or

       you see whole grains left in your stool after

       elimination, they might not be an ideal part of

       your diet. Besides oats, I only use a smattering

       of grains throughout the book in the form of

       white rice and quinoa. There are just so many

       other amazing foods available! Feel free to

       experiment with grains such as millet, barley,

       rye, amaranth, or buckwheat if you know that

       they agree with your digestive system.

      Fresh vegetables: When it comes to the veggie

       kingdom, it’s hard to go wrong. Barring any

       specific health conditions, I say go to town on

       plants, knowing that they’re one of our best

       defenses against chronic inflammation. In

       addition, very few foods can rival the nutrient

       density of colorful vegetables, and their high-

       fiber content is great for feeling satisfied,

       aiding with digestion, and regulating blood

       sugar. The veggie recipes in this book are

       delicious and simple enough to convert even

       the strongest skeptic, so I hope you’ll give

       them a try.

      • Cruciferous vegetables. This family

       includes broccoli, Brussels sprouts,

       cauliflower, kale, radishes, collard greens,