Читать книгу The Laura Lea Balanced Cookbook - Laura Lea - Страница 47

Chia seeds: Chia seeds, tiny black and grey

seeds that come from a plant in the mint

family, are near and dear to my heart. My first

post-corporate job was for Health Warrior, a

company that sells 100-calorie chia seed bars.

Although I now prefer to make my own bars,

I still rely on chia seeds. The benefits of the

little seeds fall into three main categories.

1. Nutrition: Chia seeds are high in fiber,

protein, omega-3 fats, calcium, and

magnesium, among other nutrients. That’s

some serious bang for your buck.

2. Multi-purpose: Chia seeds have an amazing

capacity to absorb a great deal of liquid.

As a result, soaking them in liquid for a

few hours or overnight creates a creamy,

pudding-like texture. In addition, chia

seeds are a great substitute for eggs in some

recipes, because they act as a binder (see

Subsituting Eggs on page 51).

3. Flavor: Mild! These poppy seed lookalikes

have a neutral flavor. This means you can

pair them with almost any sweet or savory

flavor. They form the base of my Chocolate

Chia Avocado Pudding (page 124), and they serve as a binder in my BBQ Chickpea & Sweet Potato Veggie Loaf (page 274). You can also sprinkle them on salads or use them to thicken soups.

Other uses: Stir them into oatmeal or

smoothies, or mix with water and a touch of

honey for a homemade workout “energy gel.”

Where to find: Most health-food stores, Whole

Foods, The Fresh Market, Amazon, Thrive

Market, Vitacost

Turmeric powder: Many spices have anti-

inflammatory properties, which means they

can help combat the common problem of

low-grade, chronic inflammation. You’re

probably familiar with clove, ginger, rosemary,

cinnamon, and cayenne pepper. But less

known is turmeric, a tuber from the same

plant family as ginger. Curcumin is the potent

antioxidant found in turmeric, and it has been

studied as a healing agent in autoimmune

diseases, liver damage, cancer, diabetes, and

more. Some stores sell turmeric whole, but I

prefer the ease of using it ground. Turmeric

has a mild, earthy flavor that blends well

with many other spices, and its gorgeous

golden color gives curry powder its signature

yellow tint. As a result, you will see turmeric

smattered throughout this cookbook,

complementing other ingredients and offering

its incredible health benefits. My Turmeric

& Tahini Roasted Cauliflower (page 189) is a reader favorite, and turmeric also stars in my Green Immuni-Tea (page 106).

Other uses: Throw a pinch into smoothies,

your coffee, scrambled eggs, oatmeal, or most

soups, stir fries, or casseroles. It’s incredibly

versatile.

Where to find: Most health-food stores, Whole

Foods, The Fresh Market, Amazon, Thrive

Market, Vitacost

note: Check the expiration date to make

sure your turmeric powder is fresh. It should

have a vibrant, rich orange-yellow color.

Chia seeds are

a nutritious

and versatile

ingredient.