Simply Laura Lea. Laura Lea

Чтение книги онлайн.

      fabulous flavor to boot. Consumption of kimchi has

       been linked to health benefits such as improved

       immunity and cardiovascular disease, as well as anti-

       aging effects. There are countless varieties of kimchi,

       all with their own spice and heat profiles, and even

       under the same label, jars will vary slightly. As a

       result, I highly recommend trying several brands

       until you fall in love with one (and I’m sure you will).

       But what every kimchi I’ve eaten shares is a signature

       sour-savoriness and crunch that pairs beautifully

       with eggs, soup, meat, seafood, vegetables, and even

       peanut butter. Kimchi is one of my absolute favorite

       ways to douse my inner ecosystem with bioavailable

       “good” bugs, and I encourage you to keep a jar in the

       fridge at all times.

      Unsweetened Almond Milk

      Most of you are probably familiar with the concept

       of nut “milks,” and almond milk seems to be the

       most popular among them. Simply put, nut milks

       are the milky-looking and -tasting liquid created

       by blending nuts with water, and then straining

       out the resulting pulp. They’re delicious, relatively

       affordable, and make for a fantastic smoothie or

       latte base. So why didn’t I include nut milk in any

       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, СКАЧАТЬ