Читать книгу The Laura Lea Balanced Cookbook - Laura Lea - Страница 48

Tamari: There is so much tamari action in

this cookbook, and for good reason. Tamari is

a wheat-free soy sauce, traditionally created

as a byproduct of fermented miso paste. Not

only is tamari a better option for those who

are wheat- or gluten-free, it has a richer and

less astringent flavor than your average soy

sauce. Like nutritional yeast, tamari has

wonderful umami, so I love to add it as the

salty component in sauces and soups. Tamari

isn’t just great for taste; it has antioxidant

and anti-inflammatory properties, contains

B vitamins and minerals, and it can aid in

the digestion of grains and vegetables. You

can certainly substitute soy sauce where you

see tamari in this book, but it might change

the outcome slightly, so taste as you go. I buy

and use low-sodium tamari because I find the

regular version a little too strong for me.

Other uses: Splash tamari over any rice, grains,

or cooked vegetables to jazz them up, or

substitute for soy sauce when you order take-

out sushi (or bring some with you!). Play with

swapping tamari for sea salt in savory recipes

and watch how it can transform other flavors. I

even like it drizzled on my homemade Quinoa

Lentil Pizzas (page 219).

Where to find: Most health-food stores, Whole

Foods, The Fresh Market, Amazon, Thrive

Market, Vitacost, most Asian markets

Tempeh: My favorite meat stand-in.

Tempeh is made from fermented and

compressed soybeans, and it usually shows

up as a block or rectangle at the store.

I know that has you salivating, right?

Seriously though, tempeh is incredibly

mild and pleasant-tasting, and it takes on

whatever flavors you pair it with. I prefer

tempeh over tofu, because the fermentation

process makes it easier to digest and higher

in easily assimilated nutrients. Tempeh is

a fantastic source of minerals, vitamin B,

fiber, and plant protein. It contains the entire

amino acid profile found in meat, so you

feel quite satiated after eating it. If you’re

looking for some plant-based meals that go

beyond rice and beans, I urge you to try my

Marinated Tempeh Sushi Burritos (page 289) and my Maple Balsamic–Glazed Tempeh & Mushroom Bake (page 290) to see how delicious tempeh can be. Look for non-GMO organic tempeh. You might see some made with other beans or grains besides soy. These will have a slightly different flavor but are usually mild and tasty.

Other uses: While tempeh can be safely

consumed raw, it is much tastier pan-seared

in some healthy fat or roasted in the oven.

Cube it or cut it in strips to replace chicken

in a dish, or crumble it as a substitute for any

ground meat. You can also play with a tempeh

burger, using chia seeds or eggs as the binder.

Where to find: Most health-food stores, Whole

Foods, The Fresh Market, Amazon, Thrive

Market, Vitacost

Coconut sugar: Coconut sugar is a natural

sweetener derived from the sap of the coconut

plant. Although coconut sugar has the same

amount of calories and carbohydrates as

refined sugar, it is a better choice for several

reasons. Whereas refined sugar is devoid

of nutrients, coconut sugar contains trace

amounts of vitamins and minerals, such as

vitamin C and magnesium. In addition, some

studies have shown that coconut sugar has

less of an offensive impact on blood sugar

levels. At the end of the day, any form of

sugar is detrimental to the body in excess and

should be treated as an occasional indulgence,

but why not choose something with added