Laura Lea is a certified holistic chef, consultant, and the founder/writer/photographer of the popular food website LLBalanced. After graduating from the University of Virginia, she discovered her passion for healthful cooking and nutrition while living a fast-paced corporate life in New York. She handed it all over to enroll at the Natural Gourmet Institute and headed back to her hometown of Nashville, Tennessee, to launch LLBalanced where she provides readers with affordable, comforting, and make-ahead family-friendly meals that are packed with nutrients and flavor. Her dishes are often remakes of Southern-influenced comfort food, with the intention that we can have the best of both worlds. She currently teaches cooking classes and consults with individuals, corporations, and restaurants on all aspects of healthy eating and nutrition while contributing articles and recipes for, among others, Mind Body Green, Nashville Lifestyles, Southern Living, Shape, and Greatist.com. Sean Brock is the founding chef of the award-winning Husk restaurants and the chef/owner of Audrey, opening next year in Nashville. His first book, Heritage, was the winner of the James Beard Award for Best American Cookbook and the IACP Julia Child First Book Award in 2015 and was called “the blue-ribbon chef cookbook of the year” by The New York Times. Brock won the James Beard Award for Best Chef Southeast in 2010 and was a finalist for Outstanding Chef in 2013, 2014, and 2015. His TV résumé includes Chef’s Table and The Mind of a Chef, for which he was nominated for an Emmy. Raised in rural Virginia, Brock is passionate about preserving and restoring heirloom ingredients. He lives in Nashville, Tennessee. Find him on Instagram @hseanbrock.

"A friendly and relaxed approach to healthy eating. [Laura Lea's] diverse and enticing recipes promise to make healthy eaters out of even the most reluctant." - Publishers Weekly on The Laura Lea Balanced Cookbook

• Table of ContentsRecipe DirectoryForewordIntroductionThe LL Balanced Approach to FoodCooking Tips for Recipe SuccessBeverages + SmoothiesBreakfastsSavory BreakfastsSweet BreakfastsBakerySnack-itizersSidesLunch & Dinner EntréesRed Meat EntréesSeafood EntréesPoultry EntréesVeggie EntréesSoups + SaladDessertsSpice Mixtures, Sauces, Dressings + Other BasicsAppendix A: stocking your pantryAppendix B: sources for nutritional and diet informationSpecial Occasion MenusIndexRecipe Directory3 Beverages + SmoothiesLL’s Morning ElixirCoconut Lime Macadamia SmoothieMaple Tahini Date ShakeLL’s Daily Fruit-Free Green SmoothieLow Sugar PB&J Smoothie BowlAlmond Chai LatteCreamy Cashew Iced CoffeeCrash-Free Hot ChocolateChamomile Ginger Turmeric Latte4 BreakfastsSavory BreakfastsApple Sausage Breakfast BakeSun-Dried Tomato & Broccoli Vegan FrittataTable of Contents B.E.C. FreezeritosBBQ Sweet Potato Tofu Hash TacosGrain-Free Biscuits with Miso Mushroom GravyChive & Goat Cheese Fluffy Baked EggsSweet BreakfastsChocolate Chip Banana Bread Steel-Cut OatsChewy Peanut Butter Latte OatsChocolate Chip Cookie Dough PancakesSingle-Serving French Toast WaffleOil-Free Apple Cinnamon Raisin Oatmeal BarsKeto-Friendly No-Bake Breakfast BarsStrawberry Almond Cobbler5 BakeryDouble Chocolate Avocado Blender MuffinsGrain-Free Bakery Morning Glory MuffinsLemon “Poppy” Chia SconesGooey Pecan Cinnamon Rolls with Cream Cheese FrostingPB&J Swirl Banana BreadSpiced Pear Sour Cream LoafBlueberry Peanut Butter Crumble BarsGrain-Free Gingerbread Streusel SquaresRaspberry “Pop” Pies6 SnackitizersSticky Cajun-Spiced Chicken WingsPigs in a Blanket with Grainy Honey MustardTahini Brussels Sprouts with Pistachios & DatesBuffalo Cauliflower HummusCashew Kimchi Lettuce CupsCaramelized Onion & Chive Dip“Hot” Honey Cheddar-Stuffed Sweet Potato SkinsSun-Dried Tomato & Walnut Paté7 SidesBroccoli Gorgonzola Salad with Miso Maple DressingBacon-y Cabbage & OnionsCarrot & Zucchini Ribbons with Lemony PestoSour Cream & Onion Cauliflower RisottoVegan Collard GreensCreamy Corn & Chive FarroMiso Coconut Eggplant with Toasted CoconutItalian Toasted Green Bean & Quinoa Salad5-Ingredient Kimchi ColeslawButtery Lemon Pepper LeeksBourbon Balsamic Skillet MushroomsBest Potato SaladMediterranean Spaghetti Squash Bake8 Lunch + Dinner EntréesRed MeatCheddar-Stuffed Buffalo MeatballsFrench Dip Calzones with Sun-Dried Tomato Marinara“Big Mac” Meatza with Special SauceChili Black Bean Burgers with Quick BBQ SauceSteak Bites with Balsamic Cream Sauce & Roasted AsparagusPicnic Macaroni Salad with Italian DressingMongolian Molasses PorkPerfect Pork Chops with Peach Honey JamSeafoodThai Coconut Poached CodBBQ Blackened SalmonSmoked Salmon, Olive & Pecan SpreadMacadamia Sesame Crusted TunaPistachio Pesto Crab CakesHoney Walnut ShrimpItalian Marinated Shrimp & Fluffy Shallot RicePoultryChicken Parmesan with Sun-Dried Tomato MarinaraOne-Pot Creamy Cajun Chicken PastaOne-Pot Pineapple Paprika FajitasBuffalo Chicken DipInstant Pot (or Crock-Pot) Rotisserie ChickenBest Turkey Cheddar LasagnaBBQ Turkey Hashbrown CasseroleVeggieOrange Ginger TofuSheet Pan Sesame Tofu & Bok ChoySun-Dried Tomato & Basil Falafel with Green Tahini SauceBuffalo Tempeh Wraps with Avocado RanchArtichoke, Leek & White Bean GratinBroccoli & Cheddar PastaCauliflower Walnut “Taco Meat” TacosBBQ “Baked” LentilsRoasted Red Pepper Pasta alla VodkaSweet Potato, Peanut & Black Bean BurgersTomato & Spinach “Ricotta” Lasagna9 Soups & SaladsOrange Balsamic Beef Stew with FarroCreamy Corn & Shrimp ChowderCajun Cauliflower Potato SoupCucumber Cantaloupe GazpachoCozy Chunky Minestrone SoupMiso Mushroom & Rice SoupFrench Onion & Kale Lentil SoupLL’s Sweetgreen Order SaladChickpea, Avocado & Goat Cheese Salad & Grainy Mustard DressingClassic Egg Salad my WayCharred Green Bean, Pistachio & Farro Salad with Avocado RanchMacadamia & Roasted Grapefruit Salad with Lemony VinaigretteRoasted Romaine Salad with Basil Caesar Hummus Dressing10 DessertsChai-Spiced Cake DonutsLemon Almond Pound CakePumpkin Spice Cake with Cream Cheese FrostingGrain-Free Java Pecan PieHungry Girl Chocolate Chunk CookiesEasiest Peanut Macadamia Nut Cookies5-Layer Magic BarsFinally Banana PuddingMaple Bourbon Baked PearsDouble Chocolate Decadence Ice CreamChocolate Chip Cookie Dough Ice CreamCantaloupe Lemon Sherbet Popsicles11 Spice Mixtures, Dressing, and SaucesBBQ SeasoningCajun SeasoningTaco SeasoningSun-Dried Tomato MarinaraBig Mac Special SauceQuick BBQ SauceGrainy Honey Mustard SaucePistachio Pesto (& lemony version)Green Tahini SauceAvocado Ranch Dressing (& buffalo version)Caesar Hummus CaesarItalian DressingLemony VinaigretteMiso Maple DressingGrainy Mustard DressingGinger Tahini DressingCaramelized OnionsFluffy Shallot QuinoaFluffy Shallot RiceVegetable StockCondensed Coconut MilkCream Cheese Frosting

Laura Lea is a certified holistic chef, consultant, and the founder/writer/photographer of the popular food website LLBalanced. After graduating from the University of Virginia, she discovered her passion for healthful cooking and nutrition while living a fast-paced corporate life in New York. She handed it all over to enroll at the Natural Gourmet Institute and headed back to her hometown of Nashville, Tennessee, to launch LLBalanced where she provides readers with affordable, comforting, and make-ahead family-friendly meals that are packed with nutrients and flavor. Her dishes are often remakes of Southern-influenced comfort food, with the intention that we can have the best of both worlds. She currently teaches cooking classes and consults with individuals, corporations, and restaurants on all aspects of healthy eating and nutrition while contributing articles and recipes for, among others, Mind Body Green, Nashville Lifestyles, Southern Living, Shape, and Greatist.com. Sean Brock is the founding chef of the award-winning Husk restaurants and the chef/owner of Audrey, opening next year in Nashville. His first book, Heritage, was the winner of the James Beard Award for Best American Cookbook and the IACP Julia Child First Book Award in 2015 and was called “the blue-ribbon chef cookbook of the year” by The New York Times. Brock won the James Beard Award for Best Chef Southeast in 2010 and was a finalist for Outstanding Chef in 2013, 2014, and 2015. His TV résumé includes Chef’s Table and The Mind of a Chef, for which he was nominated for an Emmy. Raised in rural Virginia, Brock is passionate about preserving and restoring heirloom ingredients. He lives in Nashville, Tennessee. Find him on Instagram @hseanbrock.

"A friendly and relaxed approach to healthy eating. [Laura Lea's] diverse and enticing recipes promise to make healthy eaters out of even the most reluctant." - Publishers Weekly on The Laura Lea Balanced Cookbook

• Table of ContentsRecipe DirectoryForewordIntroductionThe LL Balanced Approach to FoodCooking Tips for Recipe SuccessBeverages + SmoothiesBreakfastsSavory BreakfastsSweet BreakfastsBakerySnack-itizersSidesLunch & Dinner EntréesRed Meat EntréesSeafood EntréesPoultry EntréesVeggie EntréesSoups + SaladDessertsSpice Mixtures, Sauces, Dressings + Other BasicsAppendix A: stocking your pantryAppendix B: sources for nutritional and diet informationSpecial Occasion MenusIndexRecipe Directory3 Beverages + SmoothiesLL’s Morning ElixirCoconut Lime Macadamia SmoothieMaple Tahini Date ShakeLL’s Daily Fruit-Free Green SmoothieLow Sugar PB&J Smoothie BowlAlmond Chai LatteCreamy Cashew Iced CoffeeCrash-Free Hot ChocolateChamomile Ginger Turmeric Latte4 BreakfastsSavory BreakfastsApple Sausage Breakfast BakeSun-Dried Tomato & Broccoli Vegan FrittataTable of Contents B.E.C. FreezeritosBBQ Sweet Potato Tofu Hash TacosGrain-Free Biscuits with Miso Mushroom GravyChive & Goat Cheese Fluffy Baked EggsSweet BreakfastsChocolate Chip Banana Bread Steel-Cut OatsChewy Peanut Butter Latte OatsChocolate Chip Cookie Dough PancakesSingle-Serving French Toast WaffleOil-Free Apple Cinnamon Raisin Oatmeal BarsKeto-Friendly No-Bake Breakfast BarsStrawberry Almond Cobbler5 BakeryDouble Chocolate Avocado Blender MuffinsGrain-Free Bakery Morning Glory MuffinsLemon “Poppy” Chia SconesGooey Pecan Cinnamon Rolls with Cream Cheese FrostingPB&J Swirl Banana BreadSpiced Pear Sour Cream LoafBlueberry Peanut Butter Crumble BarsGrain-Free Gingerbread Streusel SquaresRaspberry “Pop” Pies6 SnackitizersSticky Cajun-Spiced Chicken WingsPigs in a Blanket with Grainy Honey MustardTahini Brussels Sprouts with Pistachios & DatesBuffalo Cauliflower HummusCashew Kimchi Lettuce CupsCaramelized Onion & Chive Dip“Hot” Honey Cheddar-Stuffed Sweet Potato SkinsSun-Dried Tomato & Walnut Paté7 SidesBroccoli Gorgonzola Salad with Miso Maple DressingBacon-y Cabbage & OnionsCarrot & Zucchini Ribbons with Lemony PestoSour Cream & Onion Cauliflower RisottoVegan Collard GreensCreamy Corn & Chive FarroMiso Coconut Eggplant with Toasted CoconutItalian Toasted Green Bean & Quinoa Salad5-Ingredient Kimchi ColeslawButtery Lemon Pepper LeeksBourbon Balsamic Skillet MushroomsBest Potato SaladMediterranean Spaghetti Squash Bake8 Lunch + Dinner EntréesRed MeatCheddar-Stuffed Buffalo MeatballsFrench Dip Calzones with Sun-Dried Tomato Marinara“Big Mac” Meatza with Special SauceChili Black Bean Burgers with Quick BBQ SauceSteak Bites with Balsamic Cream Sauce & Roasted AsparagusPicnic Macaroni Salad with Italian DressingMongolian Molasses PorkPerfect Pork Chops with Peach Honey JamSeafoodThai Coconut Poached CodBBQ Blackened SalmonSmoked Salmon, Olive & Pecan SpreadMacadamia Sesame Crusted TunaPistachio Pesto Crab CakesHoney Walnut ShrimpItalian Marinated Shrimp & Fluffy Shallot RicePoultryChicken Parmesan with Sun-Dried Tomato MarinaraOne-Pot Creamy Cajun Chicken PastaOne-Pot Pineapple Paprika FajitasBuffalo Chicken DipInstant Pot (or Crock-Pot) Rotisserie ChickenBest Turkey Cheddar LasagnaBBQ Turkey Hashbrown CasseroleVeggieOrange Ginger TofuSheet Pan Sesame Tofu & Bok ChoySun-Dried Tomato & Basil Falafel with Green Tahini SauceBuffalo Tempeh Wraps with Avocado RanchArtichoke, Leek & White Bean GratinBroccoli & Cheddar PastaCauliflower Walnut “Taco Meat” TacosBBQ “Baked” LentilsRoasted Red Pepper Pasta alla VodkaSweet Potato, Peanut & Black Bean BurgersTomato & Spinach “Ricotta” Lasagna9 Soups & SaladsOrange Balsamic Beef Stew with FarroCreamy Corn & Shrimp ChowderCajun Cauliflower Potato SoupCucumber Cantaloupe GazpachoCozy Chunky Minestrone SoupMiso Mushroom & Rice SoupFrench Onion & Kale Lentil SoupLL’s Sweetgreen Order SaladChickpea, Avocado & Goat Cheese Salad & Grainy Mustard DressingClassic Egg Salad my WayCharred Green Bean, Pistachio & Farro Salad with Avocado RanchMacadamia & Roasted Grapefruit Salad with Lemony VinaigretteRoasted Romaine Salad with Basil Caesar Hummus Dressing10 DessertsChai-Spiced Cake DonutsLemon Almond Pound CakePumpkin Spice Cake with Cream Cheese FrostingGrain-Free Java Pecan PieHungry Girl Chocolate Chunk CookiesEasiest Peanut Macadamia Nut Cookies5-Layer Magic BarsFinally Banana PuddingMaple Bourbon Baked PearsDouble Chocolate Decadence Ice CreamChocolate Chip Cookie Dough Ice CreamCantaloupe Lemon Sherbet Popsicles11 Spice Mixtures, Dressing, and SaucesBBQ SeasoningCajun SeasoningTaco SeasoningSun-Dried Tomato MarinaraBig Mac Special SauceQuick BBQ SauceGrainy Honey Mustard SaucePistachio Pesto (& lemony version)Green Tahini SauceAvocado Ranch Dressing (& buffalo version)Caesar Hummus CaesarItalian DressingLemony VinaigretteMiso Maple DressingGrainy Mustard DressingGinger Tahini DressingCaramelized OnionsFluffy Shallot QuinoaFluffy Shallot RiceVegetable StockCondensed Coconut MilkCream Cheese Frosting

Laura Lea is a certified holistic chef, consultant, and the founder/writer/photographer of the popular food website LLBalanced. After graduating from the University of Virginia, she discovered her passion for healthful cooking and nutrition while living a fast-paced corporate life in New York. She handed it all over to enroll at the Natural Gourmet Institute and headed back to her hometown of Nashville, Tennessee, to launch LLBalanced where she provides readers with affordable, comforting, and make-ahead family-friendly meals that are packed with nutrients and flavor. Her dishes are often remakes of Southern-influenced comfort food, with the intention that we can have the best of both worlds. She currently teaches cooking classes and consults with individuals, corporations, and restaurants on all aspects of healthy eating and nutrition while contributing articles and recipes for, among others, Mind Body Green, Nashville Lifestyles, Southern Living, Shape, and Greatist.com. Sean Brock is the founding chef of the award-winning Husk restaurants and the chef/owner of Audrey, opening next year in Nashville. His first book, Heritage, was the winner of the James Beard Award for Best American Cookbook and the IACP Julia Child First Book Award in 2015 and was called “the blue-ribbon chef cookbook of the year” by The New York Times. Brock won the James Beard Award for Best Chef Southeast in 2010 and was a finalist for Outstanding Chef in 2013, 2014, and 2015. His TV résumé includes Chef’s Table and The Mind of a Chef, for which he was nominated for an Emmy. Raised in rural Virginia, Brock is passionate about preserving and restoring heirloom ingredients. He lives in Nashville, Tennessee. Find him on Instagram @hseanbrock.

"A friendly and relaxed approach to healthy eating. [Laura Lea's] diverse and enticing recipes promise to make healthy eaters out of even the most reluctant." - Publishers Weekly on The Laura Lea Balanced Cookbook

• Table of ContentsRecipe DirectoryForewordIntroductionThe LL Balanced Approach to FoodCooking Tips for Recipe SuccessBeverages + SmoothiesBreakfastsSavory BreakfastsSweet BreakfastsBakerySnack-itizersSidesLunch & Dinner EntréesRed Meat EntréesSeafood EntréesPoultry EntréesVeggie EntréesSoups + SaladDessertsSpice Mixtures, Sauces, Dressings + Other BasicsAppendix A: stocking your pantryAppendix B: sources for nutritional and diet informationSpecial Occasion MenusIndexRecipe Directory3 Beverages + SmoothiesLL’s Morning ElixirCoconut Lime Macadamia SmoothieMaple Tahini Date ShakeLL’s Daily Fruit-Free Green SmoothieLow Sugar PB&J Smoothie BowlAlmond Chai LatteCreamy Cashew Iced CoffeeCrash-Free Hot ChocolateChamomile Ginger Turmeric Latte4 BreakfastsSavory BreakfastsApple Sausage Breakfast BakeSun-Dried Tomato & Broccoli Vegan FrittataTable of Contents B.E.C. FreezeritosBBQ Sweet Potato Tofu Hash TacosGrain-Free Biscuits with Miso Mushroom GravyChive & Goat Cheese Fluffy Baked EggsSweet BreakfastsChocolate Chip Banana Bread Steel-Cut OatsChewy Peanut Butter Latte OatsChocolate Chip Cookie Dough PancakesSingle-Serving French Toast WaffleOil-Free Apple Cinnamon Raisin Oatmeal BarsKeto-Friendly No-Bake Breakfast BarsStrawberry Almond Cobbler5 BakeryDouble Chocolate Avocado Blender MuffinsGrain-Free Bakery Morning Glory MuffinsLemon “Poppy” Chia SconesGooey Pecan Cinnamon Rolls with Cream Cheese FrostingPB&J Swirl Banana BreadSpiced Pear Sour Cream LoafBlueberry Peanut Butter Crumble BarsGrain-Free Gingerbread Streusel SquaresRaspberry “Pop” Pies6 SnackitizersSticky Cajun-Spiced Chicken WingsPigs in a Blanket with Grainy Honey MustardTahini Brussels Sprouts with Pistachios & DatesBuffalo Cauliflower HummusCashew Kimchi Lettuce CupsCaramelized Onion & Chive Dip“Hot” Honey Cheddar-Stuffed Sweet Potato SkinsSun-Dried Tomato & Walnut Paté7 SidesBroccoli Gorgonzola Salad with Miso Maple DressingBacon-y Cabbage & OnionsCarrot & Zucchini Ribbons with Lemony PestoSour Cream & Onion Cauliflower RisottoVegan Collard GreensCreamy Corn & Chive FarroMiso Coconut Eggplant with Toasted CoconutItalian Toasted Green Bean & Quinoa Salad5-Ingredient Kimchi ColeslawButtery Lemon Pepper LeeksBourbon Balsamic Skillet MushroomsBest Potato SaladMediterranean Spaghetti Squash Bake8 Lunch + Dinner EntréesRed MeatCheddar-Stuffed Buffalo MeatballsFrench Dip Calzones with Sun-Dried Tomato Marinara“Big Mac” Meatza with Special SauceChili Black Bean Burgers with Quick BBQ SauceSteak Bites with Balsamic Cream Sauce & Roasted AsparagusPicnic Macaroni Salad with Italian DressingMongolian Molasses PorkPerfect Pork Chops with Peach Honey JamSeafoodThai Coconut Poached CodBBQ Blackened SalmonSmoked Salmon, Olive & Pecan SpreadMacadamia Sesame Crusted TunaPistachio Pesto Crab CakesHoney Walnut ShrimpItalian Marinated Shrimp & Fluffy Shallot RicePoultryChicken Parmesan with Sun-Dried Tomato MarinaraOne-Pot Creamy Cajun Chicken PastaOne-Pot Pineapple Paprika FajitasBuffalo Chicken DipInstant Pot (or Crock-Pot) Rotisserie ChickenBest Turkey Cheddar LasagnaBBQ Turkey Hashbrown CasseroleVeggieOrange Ginger TofuSheet Pan Sesame Tofu & Bok ChoySun-Dried Tomato & Basil Falafel with Green Tahini SauceBuffalo Tempeh Wraps with Avocado RanchArtichoke, Leek & White Bean GratinBroccoli & Cheddar PastaCauliflower Walnut “Taco Meat” TacosBBQ “Baked” LentilsRoasted Red Pepper Pasta alla VodkaSweet Potato, Peanut & Black Bean BurgersTomato & Spinach “Ricotta” Lasagna9 Soups & SaladsOrange Balsamic Beef Stew with FarroCreamy Corn & Shrimp ChowderCajun Cauliflower Potato SoupCucumber Cantaloupe GazpachoCozy Chunky Minestrone SoupMiso Mushroom & Rice SoupFrench Onion & Kale Lentil SoupLL’s Sweetgreen Order SaladChickpea, Avocado & Goat Cheese Salad & Grainy Mustard DressingClassic Egg Salad my WayCharred Green Bean, Pistachio & Farro Salad with Avocado RanchMacadamia & Roasted Grapefruit Salad with Lemony VinaigretteRoasted Romaine Salad with Basil Caesar Hummus Dressing10 DessertsChai-Spiced Cake DonutsLemon Almond Pound CakePumpkin Spice Cake with Cream Cheese FrostingGrain-Free Java Pecan PieHungry Girl Chocolate Chunk CookiesEasiest Peanut Macadamia Nut Cookies5-Layer Magic BarsFinally Banana PuddingMaple Bourbon Baked PearsDouble Chocolate Decadence Ice CreamChocolate Chip Cookie Dough Ice CreamCantaloupe Lemon Sherbet Popsicles11 Spice Mixtures, Dressing, and SaucesBBQ SeasoningCajun SeasoningTaco SeasoningSun-Dried Tomato MarinaraBig Mac Special SauceQuick BBQ SauceGrainy Honey Mustard SaucePistachio Pesto (& lemony version)Green Tahini SauceAvocado Ranch Dressing (& buffalo version)Caesar Hummus CaesarItalian DressingLemony VinaigretteMiso Maple DressingGrainy Mustard DressingGinger Tahini DressingCaramelized OnionsFluffy Shallot QuinoaFluffy Shallot RiceVegetable StockCondensed Coconut MilkCream Cheese Frosting