The Laura Lea Balanced Cookbook. Laura Lea
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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