Simply Laura Lea. Laura Lea
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Название: Simply Laura Lea

Автор: Laura Lea

Издательство: Ingram

Жанр: Кулинария

Серия: Laura Lea Balanced

isbn: 9781951217303

isbn:

СКАЧАТЬ 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:

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

      Image Dairy intolerance to the milk sugar lactose is also common.

      Image Most factory-farmed dairy is the result of inhumane practices that I don’t want to support

      Image Many of the industrial dairy animals are injected with hormones.

      I still stand by all of the above. However, while dairy

       is not for everyone, research and experience has

       led me to believe that consumption of high-quality

       dairy in moderation is welcome in a healthy lifestyle.

       Again, this doesn’t apply to those with allergies,

       sensitivities, or intolerances to all dairy, and I highly

       recommend working with a medical professional to

       determine if you have any of these conditions.

      When I was almost through with the first book,

       I created a recipe that required yogurt and another

       that I wanted to garnish with some cheddar cheese,

       just for looks. At the time, I barely ate any dairy at

       all. The only plain, full-fat, grass-fed yogurt I could

       find was a large container, so I resigned myself to

       eating it slowly over a few weeks. Similarly, I couldn’t

       find anything smaller than an 8-ounce block of 100

       percent grass-fed cheddar cheese. And something

       magical happened. As I slowly spooned and nibbled

       my way through the yogurt and cheese, my digestion

       began to improve and regulate in a way I hadn’t

       experienced in years. I also felt less bloated after

       fibrous meals, which had been an ongoing source

       of frustration.

      It was very clear that dairy was to be thanked

       for these health improvements, specifically, the

       beneficial probiotics that it contains. Our gut

       health is directly linked to the health of our gut

       microbiome, which is simply the compilation of

       microorganisms in that particular environment.

       Probiotics are considered “good” bacteria, because

       when they populate our microbiome, they aid in

       digestion, combat inflammation, and can even

       improve responses to chemotherapy. I believe СКАЧАТЬ