The Laura Lea Balanced Cookbook. Laura Lea

And that

       is the absolute real joy of the cooking experience. I have worked

       hard to create dishes that can be easily replicated, but embrace

       the concept that your versions will have their own nuances

       and characteristics.

      The THREE STEPS to ACHIEVING the

      LL BALANCED APPROACH TO FOOD:

      1 Fill your pantry and fridge with nutrient-dense, whole foods.

      2 Properly supply yourself with the basic kitchen equipment

       and ingredient staples.

      3 Create a relaxed and happy eating environment.

      1 Fill your pantry and fridge with nutrient-dense,

       whole foods.

      Eat Foods in Whole-Food Form

       Whenever Possible

      I consider a whole food anything that comes

       directly from the earth that still contains all

       of its edible parts. A peeled orange is a whole

       food. A nut removed from its shell is a whole

       food. A deboned salmon fillet is a whole food.

       If you focus on filling your plate with whole

       foods whenever possible, you’re automatically

       starting off on the right foot.

      Protein, Fat & Fiber

      Whenever I’m putting together a meal or

       snack, I focus on the trifecta of fat, fiber, and

       protein. High-quality fat will help keep you

       satisfied and provide lasting energy. Fiber,

      in the form of vegetables and fruits, is where

       you’ll usually find most of your nutrition.

       And protein is your powerhouse, building

       you from the ground up. Covering each of

       these categories helps ensure that you have a

       well-balanced dish. So what exactly does that

       well-balanced dish look like? Next you’ll find

       a comprehensive breakdown of the major food

       categories and why they are so important.

      note: What I’ve listed here are ideal

       food choices, but I understand that it is not

       always possible to have 100% grass-fed beef

       or organic everything. Check out my tips for

       eating healthy on a budget (page 36). The primary goal here is progress, not perfection. Do the best you can.

      Whole foods,

       including

       fresh meats,

       vegetables,

       fruits, and

       nuts, are

       key to the

       LL Balanced

       approach

       to food.

      This nutrition section has been reviewed and approved by the esteemed Dr. Santosh Rao, Medical Director for Integrative Medicine,

       Banner MD Anderson Cancer Center Clinic, Gilbert, Arizona.

      HEALTHY PROTEINS

      Proteins are the building blocks of our body,

       helping to properly form our skin, nails, hair,

       organs . . . you get the picture! Without enough

       high-quality protein, our bodies cannot grow

       and thrive. Healthy protein options include

       the following:

      100% grass-fed, pasture-raised beef; pasture-

       raised pork; and pasture-raised lamb: “Grass-

       fed” refers to the actual diet of a cow, which

       should exclusively consist of grasses. Industrial

       farms often feed cows grain instead of grass,

       which is cheaper and fattens them more quickly.

       “Pasture-raised” refers to the environment and

       lifestyle of the animals. A pasture-raised cow,

       pig, or lamb is raised in a natural environment

       conducive to the health of the animal—that is,

       how they would ideally live if left to their own

       devices. When purchasing beef, look for grass-

       fed and pasture-raised. With pork and lamb,

       the best you can look for is pasture-raised. If

       you want to know what the animals have been

       eating, you can contact the company.

      Pasture-raised poultry: There are so many

       labels out there when it comes to poultry in

       general and chicken in particular. Here’s a

       basic breakdown: “Free-range” simply means

       that the producers must demonstrate that

       chickens have outdoor access. However, this

       could mean (and often does) one tiny door

       leading to the outside in a crowded warehouse

       of chickens, so very few ever actually see

       the sunlight. “Organic” refers to the type

      of feed the animals are given, which can be

       completely unnatural, as long as it is certified

       organic. It doesn’t speak to the care-taking

       practices, so it is our responsibility to inquire.

       I personally buy organic rotisserie chickens

       from Whole Foods, because they also meet the

       5-Step Animal Welfare Rating criteria.

      Eggs from pastured-raised poultry: Note,

       just because an egg is “local” doesn’t mean

       that it comes from pasture-raised chickens.

       Again, do some digging on your own to

       understand the farm’s practices. Egg yolks

       from pasture-raised chickens are one of the

       most healthful foods available. They contain a

       host of vitamins, including ample vitamin D,

       which is difficult to come by in food sources.

       They’re full of minerals, such as magnesium,

       calcium, and iron, as well as antioxidants

       like beta-carotene. Generally, the darker and

       more golden/orange an egg yolk is, the more

       nutrient-dense it is.

      Wild and sustainable shellfish and fish:

       Purchasing