of my recipes in my first cookbook? Because when

       I wrote it, I couldn’t find brands that didn’t include

       a whole host of gums, oils, and preservatives in

       the ingredient list. In fact, it seemed that the “nut”

       component was the least prevalent in these dairy-

       substitute liquids. Thankfully, in the last few years,

       several companies have started making nut milks

       with much shorter and cleaner ingredient lists,

       and I feel good about recommending them to you.

       When purchasing an almond or other nut milk, look

       for ingredients you recognize and can pronounce.

       Ideally, you want to see “almonds (or whatever nut),

       Himalayan salt, filtered water.” Another brand I can

       easily find contains “organic almond milk (water,

       organic almonds), organic acacia gum, sea salt.”

       Acacia gum is a natural source of soluble fiber, so I

       don’t mind consuming it in this particular brand. In

       addition, almonds contain antioxidants, which play a

      crucial role in combating free-radical damage. I still

       absolutely love canned coconut milk, and I continue

       to use it throughout this book. But variety is the spice

       of life, and I’m glad to be able to offer more options!

       You might be wondering about dairy milk, so please

       see the “Dairy” section for details. Overall, I approve

       of consuming high-quality cow’s milk (from pasture-

       raised cows with no added sugar) in moderation, if it

       doesn’t cause allergic or food-sensitivity reactions.

       If you’re not sure how you respond to cow’s milk, I

       suggest working with a doctor or dietitian.

      Chickpea or Garbanzo Bean Flour

      Ohhh, I was so happy to add a new flour to the

       LL Balanced pantry for this book, and I knew

       immediately that chickpea/garbanzo bean flour

       would be the winner. Also known as “besan” or

       “gram” flour, chickpea flour is made from ground

       chickpeas, usually raw, but sometimes roasted. It

       is used to make a thin flatbread, known as socca in

       French cooking and farinata in Italian. Chickpea

       flour is also a staple in Indian cooking, where it

       is used to make pakoras, papadums, and more. It

       is naturally gluten-free and rich in plant protein,

       fiber, iron, vitamin B-6, and magnesium. Research

       indicates that compared to wheat-based flour,

       chickpea-based flour results in less of a glucose and

       insulin response. I have found that chickpea flour

       recipes are very satiating, keeping me full for quite

       a long time. That said, the main reason I fell hard

       for chickpea flour is its texture. Using it creates

       a dense and moist but still light crumb, and it is

       simply delightful to consume. This is why I chose to

       include chickpea flour in recipes such as my Double

       Chocolate Avocado Blender Muffins (page 107) and my Lemon Almond Pound Cake (page 309). As the British would say, recipes with chickpea flour are just “moreish.” In addition, chickpea flour has a natural binding property, so it tends to hold baked goods together well.

      Macadamia Nuts

      I really try live in the present. And yet, I often regret

       not including macadamia nuts in my life much

       earlier. They are ridiculously delicious. They offer

       a satisfying crunch that quickly turns into creamy

       liquid gold, with a mildly sweet, nutty flavor. Forget

       about it! As with cashews, macadamia nuts are

       notably versatile. They can be soaked and blended

       to mimic dairy products, but they’re equally at home

       as a crust for tuna steaks or a crouton replacement

       for salads. Macadamia nuts contain more fat than

       most nuts and seeds, 80 percent of which is high-

       quality monounsaturated fats (think: energy).

       Indeed, moderate consumption of macadamia nuts

       can favorably alter one’s fatty acid profile, potentially

       improving cardiovascular health. A source of

       calcium, magnesium, iron, zinc, potassium, fiber,

       and phytochemicals, macadamia nuts also have a

       particularly low carbohydrate content. Thus, they

       are a great nutrient-dense snacking option for

       someone pursuing a lower-carbohydrate lifestyle.

      Whenever you’re purchasing nuts or seeds, keep

       them tightly sealed in a cool, dark place; otherwise

       they may oxidize and go rancid quickly (although

       macadamia nuts never last long enough in my pantry

       for that to happen). I also recommend freezing to

       extend shelf life. I know that these little beauties are

       on the pricier side, so I buy mine online at Thrive

       Market (www.thrivemarket.com), which makes them much more affordable.

      Dairy

      Now for the elephant in the room—okay, maybe not

       for y’all, but for me. When I wrote my first cookbook,

       I stayed away from almost all dairy. I used butter and

       yogurt in a few recipes, but otherwise, I came up

       with dairy-free substitutions. The reasons for this

       were twofold: 1) I wanted to offer creative, dairy-free

       solutions to some of your favorite cheesy, creamy

       dishes, and 2) I didn’t feel that the pros of dairy

       consumption outweighed possible downsides. I

       noted the following:

       Many people are allergic to dairy, in which case their bodies react negatively to the protein casein.

       Dairy intolerance to the milk sugar lactose is also common.

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