The Laura Lea Balanced Cookbook. Laura Lea

      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