ensures that you are getting the most
nutrient-dense products, and you’re not
contributing to the extinction of any species.
The omega-3 fatty acids found in wild,
sustainable fish and shellfish are incredibly
healing: they can help improve cholesterol
levels, lower inflammation (see Healthy Fats,
page 25, for definition), and boost mood, to name a few benefits. Depending on where you live, it can be easy to source affordable quality seafood. However, that is not the case for me in landlocked Tennessee. As a result, I order my seafood from Vital Choice (vitalchoice.com). It can be expensive, but if you order in bulk and use sparingly, it will last for months in the freezer.
note: If you can find pastured-raised
meat locally, that is the best option, because
you’ll be supporting sustainable practices
in your own area, and the meat should be
incredibly fresh.
Tempeh: This is a fermented form of soybeans
that usually shows up in a thin rectangular
shape at the grocery store. Tempeh is a great
protein alternative for vegans and vegetarians,
as it has a pleasant, mild taste, mimics
ground meat, and absorbs flavors easily.
It’s also quite affordable. The fermentation
process in creating tempeh helps break down
something called phytic acid, a natural plant
defense mechanism that binds to nutrients,
making them difficult to absorb. Tofu does not
undergo this process and thus has a higher
phytic acid content. I personally don’t love
the texture of tofu anyway, so I stick with
tempeh. Whenever you consume soy (and I
only recommend whole forms like tempeh,
tofu, and edamame), choose non-GMO
brands. I always look for organic tempeh, and
I particularly like Trader Joe’s and Lightlife.
Some brands use a combination of beans
and grains other than soybeans, and I’ve
found them to work equally well. However,
soy is a controversial subject in the health
and medical worlds. Consumption of soy has
been implicated as problematic in relation
to certain cancers, while other professionals
believe it can be beneficial to cancer patients.
Please see your health-care provider to learn
more and determine how much soy is right
for you. If you have the green light, I suggest
trying some of my delicious tempeh recipes.
Nuts and seeds: I love everything in the nuts
and seeds category—especially almonds,
Brazil nuts, hazelnuts, macadamias, pecans,
walnuts, and pistachios, as well as pumpkin,
To thrive,
our bodies
need healthy
proteins like
pasture-raised
beef, wild-
caught fish,
eggs, tempeh,
nuts, seeds,
and legumes.
hemp, sesame, and chia seeds. This also
includes nut and seed butters, such as almond
or tahini (ground sesame paste). Peanuts are
technically a legume, but they’re generally
enjoyed as a nut, so I include them here. I
digest and tolerate nuts and seeds well, so you
will see them throughout this book. However,
nuts and seeds also contain phytic acid, and
some people have a difficult time digesting
them. If this is you, you can consider soaking
your nuts and seeds, which makes them
easier on your gut. I usually soak 2 cups of
nuts or seeds in 4 cups of filtered water with
1 tablespoon sea salt. Soak, uncovered, at
room temperature overnight. Drain and rinse
thoroughly, and then place them in an even
layer on a baking sheet on the counter until
they dry out for a few hours.
note: My recipes do not call for soaked
nuts or seeds, so your outcome might be
different if you take this step before cooking.
Beans and legumes: I keep things simple when
it comes to beans and legumes, which are a
quick and easy source of plant-based protein
and fiber. I purchase bulk amounts of organic
BPA-free canned black beans, chickpeas, and
lentils, and I use them for hummus, soups,
and even my famous black bean brownies
(page 341). BPA refers to bisphenol A, a harmful chemical found in many packaged products. I know that canned food in general isn’t ideal, but this is where balance comes into practice: I am so careful about the quality of my meat, vegetables, home and beauty care products, etc., so if canned beans help me skip a step when I’m cooking in a hurry, I’m not going to worry about their imperfections. That said, you can absolutely cook your own beans
and legumes. The Kitchn (thekitchn.com) has a great article on scratch-cooking beans that I trust. You will see a few recipes in this book that use dry red lentils, which cook quickly and are extremely versatile.
note: Beans and legumes also contain
phytic acid, which can cause digestive distress
in some. If this is you, and you still want to use
canned beans, just be sure to drain and rinse
them extra-thoroughly.
Eliminate or minimize as much as possible:
• Industrial, factory-farmed meat and poultry.
These proteins can contain all manner of
chemicals and harmful fatty acids, and
they do not contain the beneficial nutrient
profile of their properly fed, pasture-raised
counterparts.