The Laura Lea Balanced Cookbook. Laura Lea

      • Toasted sesame oil*

      VINEGARS

      • White balsamic vinegar: This is my go-

       to vinegar, and my husband actually

       introduced me to it. Made from white grapes

       and white wine vinegar, white balsamic has

       a lovely flavor and a clean aftertaste. It also

       has a hint of sweetness, and I think it is an

       ideal base for salad dressings. If you want

       a vinegar that is less intense than white

       vinegar, I highly recommend this.

      note: When a recipe calls for this in the

       book, it is factoring in the natural sweetness

       of white balsamic. If you substitute a more

       acidic/less sweet vinegar, you should add

       more sweetener to taste.

      • Dark balsamic vinegar: A classic and staple

       of our pantry. Good balsamic vinegar is

       made from simmering grapes for hours

       until they are syrupy and caramelized.

       Dark balsamic has a rich flavor that is ideal

       for adding complexity and acid to cooked

       dishes. To concentrate the flavor even more,

       you can purchase reduced balsamic vinegar

       or reduce it yourself: simply add it to a sauce

       pan and simmer until it reaches a syrupy

       consistency. This is a dream drizzled on

       fresh tomatoes in the summer.

      • Apple cider vinegar (ACV): The most acidic

       of these three, apple cider vinegar is made

       from fermented apples. Used for centuries

       in home and health-care applications, apple

       cider vinegar has numerous purported

       health benefits, such as improving digestion,

       whitening teeth, and regulating blood sugar.

       Raw, unfiltered ACV contains “the mother,”

       a cobweb-looking substance made from

       proteins, enzymes, and beneficial probiotic

       organisms. While I do not find apple cider

       vinegar to be the “cure all” that some have

       touted, I do find that it can help settle a

       stomach ache (I use 2 teaspoons in 1 cup

       of filtered water). Primarily, I use ACV for

       its astringent but neutral flavor when I

       want a nice hit of acid in a sauce or even a

       baked good recipe. I encourage you to do

       some ACV research on your own if you are

       interested in the health benefits.

      HEALTY EATING ON A BUDGET

      Follow the Dirty Dozen for organic selections.

       I understand that organic food can get real

       expensive real quick. As a result, I follow the

       Environmental Working Group’s list called

       the Dirty Dozen. This list includes fruits and

       vegetables that are highest in pesticide

       content. I try to buy organic versions of the

       Dirty Dozen items, such as berries, leafy greens,

       and apples. Visit EWG’s website (EWG.org) for the updated list.

      Buy seasonal and local produce. Produce is

       generally cheaper when it is in season, so look

       for items from local or regional farms. Buy in bulk.

       Chop fruits and vegetables into smaller pieces,

       place in zip-top storage bags, and freeze. Use

       as you would pre-packed frozen produce.

      Check for sales and choose recipes accordingly.

       Stay tuned-in to the sales going on at your

       grocery stores. Make a list of the whole-foods

       items on sale, then see which recipes in my book

       (or another book, I guess) use those items. Again,

       stock up and freeze anything that can be frozen

       (see page 53 for help with that).

      Ditch bottled drinks for homemade options.

       My husband and I get bored with plain water,

       and as much as we love seltzer and kombucha,

       the cost of bottled drinks adds up quickly. As an

       alternative, soak fruit in a pitcher of filtered water

       overnight to infuse the flavor. I also do this with

       cucumber and mint or basil. You can also try my

       Cleansing Raspberry Ginger Water (page 86) or Workout Water (page 89).

      Eat eggs. Eggs are inexpensive and incredibly

       nutrient-dense. Always keep some in the fridge and

       enjoy them as your protein in any meal or snack. Stir

       a raw egg into some cooked grains over a little heat

       for a quick “fried rice.” Make an easy egg salad

       with a few hard-boiled eggs, a dollop of mayo, a

       smaller dollop of Dijon mustard, and pinches of salt,

       pepper, and onion powder. Delicious!

      Visit the frozen section. There is nothing wrong

       with frozen fruits and vegetables, so fill up your cart

       and freezer and feel good about it. I almost always

       use frozen organic kale and spinach in my green

       smoothies. Not only is it cost-effective and longer-

       lasting, but it makes for a creamier texture and

       better flavor. Most produce is frozen right when

       it’s harvested, so it can have even more nutrition

       than some items that have traveled a long way

       to get to you.

      Get slow cooker–friendly. Cheaper cuts of meat

       are generally tougher, but they can break down

       beautifully in a slow cooker. Add a few pounds

       of some of these tough cuts with enough water

       to cover halfway, throw in some seasonings, and

       let it cook for hours. Check out my Slow Cooker

       Indian Butter Chicken (page 238) for an example.

      Condi-meat. Say what?! Think of meat as a