Читать книгу The Laura Lea Balanced Cookbook - Laura Lea - Страница 39

DRIED/CANNED GOODS

• Canned organic chickpeas

• Canned organic black beans

• Canned organic lentils

• Canned organic kidney beans

• Dry red lentils

• Canned organic cannellini or great

northern beans

• Canned full-fat coconut milk

• Canned unsweetened pumpkin puree

• Nuts: almonds, cashews, pecans,

walnuts, hazelnuts

• Nut and seed butters: Almond butter, peanut

butter (technically a legume, but we use it

like a nut), and tahini paste*

• Seeds: Chia*, sunflower, pumpkin

• Unsweetened coconut flakes: Coconut

flakes are different from shredded coconut.

Shredded coconut is made of thicker, larger

pieces than coconut flakes, so they’re not a

1:1 substitution. If you use shredded, I cannot

guarantee the exact same outcome, but it

shouldn’t impact a recipe dramatically.

• Unsulphured dried apricots*

• Medjool dates*

• Nutritional yeast*

• Pasta: Brown rice, quinoa, spelt, black bean,

or chickpea pasta

• Wild-caught, boneless and skinless canned

tuna and salmon

• Non-GMO popcorn (as a snack)

• Dandy Blend: This is a caffeine-free coffee

substitute made from ground chicory,

beet, and dandelion root. Order it online

at dandyblend.com.

• Stock of choice (low-sodium chicken

or vegetable)

• Canned artichoke hearts

• Figs

• Kalamata olives

• Tea bags

• Salsa

• Unsweetened applesauce

• Organic crushed tomatoes

• Diced tomatoes

• Tomato paste

• Dill pickles

• Dried cranberries/dried cherries

REFRIGERATOR STAPLES

• Tamari* or low-sodium soy sauce

• Sriracha: The best condiment of all time,

I’d wager! No, this is not a perfectly healthy

product. It has added sugar and some

preservatives, but this is the LL Balanced

cookbook, and I’m not worried about a

tablespoon of sriracha spread over multiple

servings in a recipe. It has the perfect balance of

sweet, savory, and spice, and I just adore it. You

can sub 1 teaspoon honey + 1 teaspoon plain red

hot sauce + 1 teaspoon water if needed.

• Mayo: As you will see in this book, I am not

anti-mayo. I’m a Southern girl, after all! The

problem with commercial mayonnaise is

that it’s usually made with hydrogenated

vegetable oils, like soybean, and I’ve

explained in my Healthy Fats section (page 26) why this is a NO. However; thoughtful companies like Spectrum, Chosen Foods, and my favorite, Primal Kitchen, have made mayonnaise with olive oil and avocado oil, both healthy choices that taste great. I buy my mayo on thrivemarket.com, or you can check out chosenfoods.com.

• Dijon mustard: A classic and staple! I

adore Dijon mustard, and find that it adds

a wonderful touch of acidity to countless

recipes. A dear friend from college taught

me to dip baby carrots into Dijon, and I still

love this combo. My favorite Dijon ever is

the Trader Joe’s Moutarde de Dijon, but any

basic variety will do.