Paleo Breakfast Recipes by Carla Madramootoo [pdf, epub | 3,19 Mb] ISBN: 1495969606

  • Full Title: Paleo Breakfast Recipes: Fast and Fantastic Paleo Cookbook Recipes For The Whole (Crazy For Paleo Series) (Volume 1)
  • Autor: Carla Madramootoo
  • Print Length: 86 pages
  • Publisher: CreateSpace Independent Publishing Platform
  • Publication Date: February 21, 2014
  • Language: English
  • ISBN-10: 1495969606
  • ISBN-13: 978-1495969607
  • Download File Format | Size: pdf, epub | 3,19 Mb
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Paleo Breakfast Recipes: Fast and Fantastic Paleo Cookbook Recipes For The Whole Family (Crazy For Paleo Series) There is no doubt that the Paleo diet is experiencing a glorious renaissance; everyone and their grandma seems to be on the bandwagon nowadays, and with good reason. But why? Because people are now able to easily reach their goals in terms of bodyweight and health level; and are enjoying life bite by bite. But, of course, a diet is only as good as the food that comprises it; as a result, I’ve painstakingly researched and perfected the recipes in this book, to make it easier and more delicious for you. As a mom, I know how difficult it may be to prepare healthy meals in the morning, leading me to create recipes that are so simple even your husband can do it (even if he’s a caveman!) Enough small talk, I urge you to start your journey back to health! Scroll back up and one click now!

 

Editorial Reviews

 

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by Cherie Soria and

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Raw Food For Dummies®

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About the Authors

Cherie Soria (Fort Bragg, California, and Montezuma, Costa Rica) is the founder and director of Living Light Culinary Institute, a culinary school that began in 1998 and is one of the four eco-friendly businesses of Living Light

International. In 1992, after studying with Dr. Ann Wigmore in Puerto Rico,

Cherie learned the principles of using whole, live foods to aid in healing and rejuvenation, and she began creating a gourmet raw cuisine that rivals even

the most cherished cooked foods. Her efforts sparked a revolutionary trend

in culinary arts, and she’s often referred to as the Mother of Gourmet Raw

Vegan Cuisine. Cherie has trained thousands of raw food chefs and culinary

instructors from more than 50 countries. Cherie is the author of several

books, and she’s among the most respected professionals in the gourmet raw

culinary world.

Dan E. Ladermann (Fort Bragg, California, and Montezuma, Costa Rica) is co-owner and director of Living Light International as well as president of the Institute for Vibrant Living, a nonprofit organization dedicated to global

education abo
baker, dry aged steak, graduation cakes, pizza pie, halloween cakes,
kt der grünen Smoothies am eigenen Leib testen und habe den Fortschritt täglich auf meiner Website festgehalten. Seitdem hat sich mein Ernährungsverhalten komplett verändert.

Damals folgte ich noch einer sehr strikten veganen Ernährungsweise, wobei nicht die vegane Ernährungsweise das Problem war, sondern der zu geringe Anteil an Frischkost, die zu kopflastige Ernährung und der soziale Druck.

Durch das Zubereiten von grünen Smoothies erhöhte sich der Anteil an Frischkost in meinem täglichen Speiseplan und mein Energielevel stieg in bisher ungeahnte Höhen. Außerdem lernte ich wieder das zu essen, was mir wirklich schmeckt. Der Genuss rückte in den Vordergrund, meine Einstellung zur Ernährung ist heute so locker wie noch nie zuvor.

In den folgenden Monaten teilte ich immer mehr Tipps und Rezepte auf der Facebook-Seite Grüne Smoothies & Säfte, welche mittlerweile rasant auf über 90000 Fans (Stand Februar 2016) anwuchs. Ich denke, das liegt größtenteils daran, dass ich meine Erfahrungen auf authentische und hilfreiche Art und Weise teile.

So startete ich dann auch 30-Tage-Challenges für alle, die am Thema »Grüne Smoothies« interessiert waren. In der Summe haben bisher über 44000 Menschen daran teilgenommen. Durch die vielen Fragen und die über 1900 beantworteten E-Mails (Stand September 2015) durfte ich extrem viel lernen und weiß deshalb genau, wo die Herausforderungen liegen. Das Feedback im Zuge der 30-Tage-Challenge im Februar 2015 bestätigte meine eigenen Erfahrungen.

Folgendes haben die Teilnehmer immer wieder bei sich beobachtet:

Sie haben bis zu 4 Kilogramm abgenommen.

Sie haben eine schönere, reine Haut bekommen.

Sie gehen mit mehr Energie durch den Tag.

Die Lust auf Süßes und Kaffee hat nachgelassen.

Die Verdauung hat sich verbessert.

Sie verspüren ein besseres Körpergefühl und mehr Wohlbefinden.

Es geht ihnen gesundheitlich besser.

Für mich war daher belegt, dass an den grünen Smoothies irgendetwas dran ist. Während der Challenge kamen häufig die gleichen Fragen auf, sodass ich anfing die Antworten niederzuschreiben. Daraus ist dieses Buch entstanden, das in den kommenden 30 Tagen Ihr neuer bester Freund werden soll.

Es ist für Einsteiger geschrieben, die sich intensiv mit grünen Smoothies auseinandersetzen wollen. Es besticht vor allem durch die vielen praktischen Tipps, die Sie sonst nur vereinzelt in anderen Büchern finden, sowie durch eine 30-Tage-Challenge, die Ihnen hilft, grüne Smoothies erfolgreich in Ihren Alltag zu integrieren.

Sie lernen dabei, …

die Zusammenhänge und Konzepte rund um die grünen Smoothies zu verstehen,

Einsteigerfehler zu vermeiden,

den für Sie passenden Mixer auszuwählen,

die richtigen Zutaten zu verwenden,

frische und hochwertige Zutaten einzukaufen,

Zutaten und grüne Smoothies optimal zu lagern, damit möglichst wenige Vitamine verloren gehen,

besser schmeckende Smoothies zu mixen, die Sie ausgezeichnet vertragen,

den Smoothie richtig zu genießen,

Entgiftungserscheinungen und Verdauungsprobleme zu vermeiden und

warum man grüne Smoothies nicht »trinken« sollte.

Was bleibt noch zu sagen? Für mich sind grüne Smoothies aktuell der einfachste und beste Schritt, um seine Ernährung zu verbessern. Die Zubereitung geht schnell und leicht von der Hand, die Smoothies schmecken lecker und Sie fühlen sich in einigen Wochen merklich besser. Legen Sie jetzt mit mir gemeinsam los!

GRÜNE SMOOTHIES

verstehen

Kurz erklärt: Was sind grüne Smoothies?

Grüne Smoothies sind wohlschmeckende, fein pürierte Mahlzeiten aus dem Standmixer, bestehend aus Früchten, blättrigem Pflanzengrün wie Salat oder Spinat und etwas Wasser. Die Früchte verleihen dem Smoothie den angenehm süßen Geschmack, durch das Pflanzengrün erhält er seine grüne Farbe. Dabei verwendet man die ganze Frucht, manchmal auch mit Schale und Kerngehäuse. Dies führt zu weniger Abfall als bei Säften.

Das Pflanzengrün ist bisher ungeschlagener Weltmeister in der Gesundheitsmeisterschaft und führt sämtliche Wertungen in puncto Vitamine, Mineralstoffe, Spurenelemente und sekundärer Pflanzenstoffe an. Diese Stoffe liefern einen bisher unterschätzten Beitrag zu Gesundheit und Wohlbefinden.

In einem leistungsstarken Standmixer zubereitet erhält der grüne Smoothie eine sehr sämige (engl. »smooth«) Konsistenz, da er die Pflanzenfasern besonders fein aufspaltet, die Nährstoffaufnahme optimiert und für das typisch »weiche« Gefühl auf der Zunge sorgt.

Die Entstehungsgeschichte

Wer hat’s erfunden? Nicht die Schweizer, sondern Victoria Boutenko, eine gebürtige Russin, die aktuell mit ihrer Familie in den Vereinigten Staaten lebt und gern als Mutter der grünen Smoothies bezeichnet wird.

Die gesamte Familie litt Anfang der 90er-Jahre unter schweren chronischen Krankheiten – unter anderem Diabetes, Herzrhythmusstörungen, Schilddrüsenüb
wine market, beer recipes, ice cream wholesale, vegan chocolate chip cookies, cocktel,
(a northern Italian–inspired restaurant) and Noodlecat (a ramen joint), embrace the use of vinegar with the same passion and fervor that catapulted the Tavern into a James Beard Award win.

Even though we were doing this bootstrap-style, all of my goals at that point had been accomplished. First, we made great, regionally sourced vinegar for less than twenty dollars per bottle. Second, we made enough of that vinegar to feature it on our menus. Third, we made enough vinegar so that our restaurant wouldn’t have to purchase any outside bottles for any of its recipes. Fourth, we could replace citrus-based ingredients whenever we wanted. (Spoiler: Vinegar is a great substitute for citrus.) And last, we produced enough to sell to the sour-starved public. We were self-sufficient in a way that no restaurant could claim.

That last point is something that farm-to-table restaurants (whatever that term means nowadays) take for granted. Sure, they can get meat cuts or vegetables from the local farm, but think about the little things that bring out your food’s flavor—like vinegar. We truly became a northeastern Ohio restaurant in every way. It was an experiment that was not only profitable and practical but proved that anyone could produce the building blocks of flavor with an old bottle of booze and some pantry space.

Which brings me to this cookbook. Vinegar is so easy to make that it nearly happens without doing any work at all. It’s so easy, in fact, that, for thousands of years, wine-makers have been trying to develop ways to prevent wine from automatically fermenting into vinegar. Don’t think of this text simply as a how-to manual for making top-shelf vinegar or vinegar-based recipes. Consider it your guide to unlocking the potential of every sweet, salty, sour, and savory bit in your food. Believe it or not, acidic and sour foods like vinegar have the ability to open our senses and make our taste buds more sensitive to all the other tastes. At the same time, they also work to bring balance as well as tone down the intensity of overtly bitter and fatty foods.

As a species, we are hardwired to taste sour foods. Some biologists feel that we evolved this ability in order to know if high-energy foods such as fruit were ripe. Unripe fruits don’t have the fully developed sugars we need to consume for instant energy. If we can taste their sourness, then we know to wait a little longer before eating them. On the other hand, there are some biologists who believe we developed this ability to warn us of potentially hazardous foods. Some spoiled foods can accumulate organic acids, and some really acidic foods can actually physically harm us. I’ll leave it to the scientists to figure out the reason for our ability to taste sour foods, but with either of these concepts, sour takes on a “forbidden fruit” quality.

My working understanding of sour taste is from years of eating and cooking. I remember when my kids were little and just starting to eat solid food. Amelia and I would give them slices of lemon to gnaw on. With each bite, they would pull back from the lemon and intensely pucker their faces. What looked like displeasure would instantly fade into a smile followed by another bite. This got me thinking about how we look to sour foods as a source of pleasure and enjoyment while eating. I mean, what kid doesn’t stuff their mouth repeatedly with Sour Patch Kids on a regular basis?

We simply crave sour foods. This is evident in cuisines around the globe. From the Pennsylvania Dutch to the people of Shanxi Province in northern China, sour foods are an instrumental—actually fundamental—part of how we enjoy what we cook and eat. Why else would a fatty grilled sausage virtually beg to be slathered in a boldly tart brown mustard? Sour ingredients just have a natural way of making us happy. As a chef, it’s important to be able to craft and manipulate foods in ways that appease the diner. Vinegar makes this possible to do, to create balance in any dish. It’s so important that it has literally become the cornerstone of all my cooking.

With all of that being said, let’s thank whoever produced that crappy bottle I bought many moons ago. It was the best twenty-nine dollars I ever pissed down the drain.

THE POWER OF SOUR

The use of vinegar can have both subtle and major impacts on our food. Using too much or too little can leave you with unintended consequences, so it’s important to learn where the sour “Goldilocks zone” is. This can be tricky at first because of the various ways that vinegar reacts with different ingredients and tastes. It’s important for you as a chef to understand how all of the tastes work together. For example, if a dish comes off as too sweet, sour and salt will help balance it out. If a dish is too salty or too sour, additional sweet will do the same thing.

This balancing ratio applies to food that is too bitter and needs to be offset by t
cantonese food, cupcake shop, online wine store, what can you eat on the paleo diet, gluten free protein bars,
lunch, take a walk later, spend time with friends and family, and enjoy life. I didn’t panic. I stayed on the path and I kept moving forward. Six months later, I had lost it all and was fit and full of vitality.

When I look back at what it took to get there, I am amazed at how simple it was. The series of small steps started out with one meal. Then it was one exercise class. Then it was a whole day, a whole week, whatever I could handle doing. If I tried something drastic and unsustainable, I could feel myself wanting to quit. So I took a deep breath and refocused on taking one step, one meal, one class, to get back on the path to the top of the mountain. Anything can be achieved when you break it up into small, manageable components that can be sustained and integrated into your daily life.

This personal experience helped me further hone the Well Path. I know for a fact that losing twenty or more pounds is a matter of keeping your head down and taking small steps, one at a time. Climb your hill (not someone else’s) doing things you like, and you’ll arrive at homeostasis with a smile of pride on your face. Take rests. Soak up the sun. Smell the flowers. Bring other people along as you go. Losing weight and reversing the aging process can be fun. People laugh at me when I say this, but only at first. After they’ve been on the Path for a while, they laugh with knowing relief, not skepticism.

No matter where you are on your journey right now, you are capable of greatness. No matter what shape you’re in, you can return to the natural state of optimal functioning you were intrinsically designed for. You can work with your body instead of against it. Perpetually cycling between expectation and disappointment distracts women from reaching higher goals and from succeeding at their life’s work, whatever that might be.

My higher goal, my life’s work, is to help women prioritize their health and well-being so they can achieve their higher goals and succeed at their life’s work. Nothing can stop a woman who is healthy, energized, and confident. Everyone benefits when you feel good: the kids, your partner, your colleagues and community. In my twenty-four years of practicing both traditional and alternative medicine, I have guided hundreds of women along this clear, brightly lit Path to wellness. Before you read any of my specific directions, know that the only thing you have to cut out of your life is fear of failing. No more insane dieting, cleansing, suffering, and churning away on an elliptical to nowhere. That dark period of your life is over. Time now to heal from the inside out, feel better, look amazing, live longer, and finally get rid of the extra weight.

PART ONE

The Truth about Weight Loss and Aging

1.

What Prevents Change

The very first, biggest step on the Well Path is making the decision to change. It’s not easy to put aside the habits you’ve become used to and to reframe the way you think about health and weight loss. So before we get you started on a new path, I want to take a moment to help you understand why your previous path isn’t working. Most of us have accepted certain beliefs about our health—the headlines you see plastered on magazines and websites that influence the choices you make at the grocery store, in the kitchen, at the gym, at work. But many of these messages are misunderstood or simply false. Instead of helping you lose weight and increase vitality, they turn out to be change blockers. So let’s start with a little myth busting.

Change Blocker #1: Dieting Is Healthy

Many of my patients have been D-wording since they were teenagers and have never experienced how amazing it feels to have a balanced body in homeostasis. Their eating has been disordered—chronic deprivation is an eating disorder—since adolescence. They are stuck in a pattern of behavior that is so ingrained they don’t feel right unless they’re dieting, even though dieting makes them unhappy. Which means: They don’t feel right unless they’re unhappy.

Many of my patients diet out of habit. They’re not doing it because it works—if it did, they wouldn’t need to diet for years on end. A lot of the women I see in my practice follow an eating plan because without it they would feel untethered. They want the structure. They feel better when someone else tells them what they can and can’t eat, when their eating is tightly controlled by rules. Nothing gives them more anxiety than feeling out of control. On the surface, diets seem to offer control. But when they fail—usually in a no-holds-barred binge—these women feel more out of control than ever. Soon they’re consumed with shame and guilt over their “failure” and start looking for a new system to help them control themselves.

I appreciate that having a course of action can be motivating. On the Well Path, you will be on course. But the action you’ll take is NOT res
princess birthday cake, banana pancake recipe, amarone wine, pudding ideas, gluten free treats,
uillante salée pendant 15 minutes, égouttez-les, puis déposez-les autour du foie et prolongez la cuisson pendant 5 minutes.

Coupez le foie gras en tranches. Disposez-le sur un plat, entourez-le de légumes, parsemez de pelures de truffe et de copeaux de beurre. Saupoudrez de fleur de sel et donnez un tour de moulin à poivre. Servez immédiatement.

Notre conseil : servez avec des tranches de baguette toastées.

GARBURE

4 pers. Prép. : 20 min Trempage : 12 h Cuisson : 2 h 20 min

4 cuisses de canard confites • 150 g de haricots blancs • 1 oignon • 4 clous de girofle • 2 carottes • 2 poireaux • 2 navets • 2 branches de céleri • 2 pommes de terre • ½ chou vert • 4 cuil. à soupe de graisse d’oie • 1 bouquet garni • sel, poivre

Réalisation

La veille du repas, mettez les haricots dans une terrine, couvrez-les d’eau et laissez-les tremper pendant 12 heures.

Le jour même, égouttez-les. Épluchez l’oignon, piquez-le de clous de girofle. Épluchez les carottes, les navets, les pommes de terre, les poireaux. Coupez-les en morceaux. Ôtez les feuilles dures du chou et coupez-le en lanières. Coupez les branches de céleri en tronçons.

Mettez les haricots dans une casserole, couvrez-les d’eau froide et portez à ébullition. Égouttez-les, versez-les dans la casserole, ajoutez l’oignon piqué de clous de girofle et le bouquet garni, couvrez-les d’eau bouillante et faites-les cuire à feu doux pendant 1 heure 30 minutes.

Quand les haricots sont cuits, faites fondre la graisse d’oie dans une cocotte, faites revenir les légumes, puis ajoutez les haricots et leur eau de cuisson. Salez, poivrez, couvrez et laissez cuire pendant 50 minutes.

Faites réchauffer les cuisses de canard au four. Servez la garbure dans une soupière après y avoir déposé les cuisses de canard.

Dégustez immédiatement.

LANGUE DE VEAU ET QUEUE DE BŒUF EN POT-AU-FEU

4 pers. Préparation : 20 min Cuisson : 2 h 30 min

1 kg de jarret de bœuf • 400 g de queue de bœuf • 1 langue de veau préparée par le tripier • 1 os à moelle • 1 oignon • 4 clous de girofle • 3 gousses d’ail • 4 navets • 8 carottes • 4 poireaux • 1 branche de céleri • 4 pommes de terre • 1 chou • 1 bouquet garni • sel, poivre

Réalisation

Pelez les carottes, coupez-les en deux. Pelez les navets et les pommes de terre, coupez-les en quatre. Nettoyez soigneusement les poireaux. Coupez la branche de céleri en tronçons. Retirez les feuilles abîmées du chou et coupez-le en quatre. Pelez l’oignon, piquez-le de clous de girofle.

Mettez la langue, le jarret et la queue de bœuf dans un faitout. Couvrez la viande de 3 litres d’eau froide, salez, poivrez, ajoutez le bouquet garni ainsi que l’ail pelé et l’oignon. Portez à ébullition en écumant régulièrement, baissez le feu, couvrez et laissez cuire pendant 2 heures.

Faites blanchir le chou à l’eau bouillante salée pendant 10 minutes. Mettez tous les légumes et l’os à moelle dans le faitout. Poursuivez la cuisson pendant 30 minutes. Retirez les viandes, coupez-les en tranches, disposez-les sur un plat, entourez-les de légumes. Servez très chaud.

Accompagnez de gros sel, de moutarde et de cornichons. Gardez le bouillon pour un prochain repas.

IRISH STEW (POT-AU-FEU IRLANDAIS)

4 pers. Préparation : 15 min Cuisson : 2 h

1 kg de collet d’agneau • 1 kg de pommes de terre • 4 carottes • 8 oignons • 3 cuil. à soupe de thym effeuillé • 6 branches de persil • sel, poivre

Réalisation

Coupez la viande en morceaux. Pelez les pommes de terre et les carottes ainsi que les oignons, coupez-les en rondelles. Déposez dans une cocotte une couche de pommes de terre, saupoudrez de thym et de persil, salez, poivrez, recouvrez-la avec les autres légumes, puis la viande et renouvelez l’opération jusqu’à épuisement des ingrédients. Recouvrez d’eau à hauteur.

Faites cuire à feu doux pendant 2 heures au minimum en mélangeant de temps en temps pour que les pommes de terre n’attachent pas. Ajoutez un peu d’eau en cours de cuisson si nécessaire. Servez dans la cocotte.

POT-AU-FEU À LA THAÏE

4 pers. Préparation : 20 min Cuisson : 1 h 10 min

4 cuisses de canard • 2 carottes • 2 navets • 2 oignons • 2 clous de girofle • 1 branche de céleri • 2 tiges de citronnelle • 1 bouquet garni • 200 g de nouilles de riz • 1 bouquet de coriandre • 4 branches de menthe • 4 cuil. à soupe de cacahuètes nature • sel, poivre

Réalisation

Épluchez les oignons, piquez-les de clous de girofle. Pelez les carottes et les navets. Coupez la branche de céleri en tronçons. Mettez les cuisses de canard et les légumes dans une grande cocotte avec le bouquet garni, la citronnelle, du sel et du poivre. Arrosez de 2 litres d’eau, portez à ébullition, puis baissez le feu, couvrez et laissez cuire pendant 1 heure.

Retirez les cuisses de canard, disposez-les sur un plat. Faites cuire les nouilles
to avoid using glutinous rice flour, which has different baking properties.

VITAL WHEAT GLUTEN (sometimes called “wheat gluten flour”): You can boost the strength, stretch, and structure of the whole wheat dough by adding this powdered extract of the wheat’s endosperm. Whole grain flours have more germ and bran, but less gluten, so we use one or two teaspoons vital wheat gluten per cup of whole grain flour in some of our breads to improve its performance and increase the storage life of the dough.

Water

Throughout the book, we call for lukewarm water. This means water that feels just a little warm to the touch; if you measured it with a thermometer, it would be no higher than 100°F (38°C). The truth is, we never use a thermometer and we’ve never had a yeast failure due to excessive temperature—but it can happen, so be careful.

About water sources: We find that the flavors of wheat and yeast overwhelm the contribution of water to bread’s flavor, so we use ordinary tap water run through a home water filter, but that’s only because it’s what we drink at home. Assuming your own tap water tastes good enough to drink, use it filtered or unfiltered; we can’t tell the difference in finished bread.

Eggs

All of the recipes in the book were tested with large eggs. The most important thing to know about the eggs is that they should be room temperature when mixed into your dough, or they will chill your dough and the rising time will need to be increased. If your eggs are not room temperature when you go to mix your dough, just stick them (in the shell) in a bowl of very warm (you should still be comfortable touching it) water for about 10 minutes.

Dairy and Nondairy Substitutes

MILK: We typically use whole milk in these doughs, because its added fat lends a richness to the bread. Lower-fat milks will also work. You can also substitute nondairy milk for any of the recipes (rice, almond, coconut, and soy). We recommend going with an unsweetened variety, since many of these breads are already sweet. If you can’t find an unsweetened milk substitute, just adjust the sweetener in the recipe by a tablespoon or two, depending on the milk.

SOFT CHEESE: Some of our European breads call for soft cheeses called quark and farmer’s cheese. They are considered “curd cheese,” like a cross between cottage cheese and cream cheese. If you can’t find quark or farmer’s cheese (which are sometimes hiding in the dairy case of your grocer), you can use cream cheese, whole milk ricotta, or even a combination of the two.

Fats

BUTTER: Butter is delicious. It is a staple in these breads. We tested the recipes with national brands that are found across the country, but if you can get your hands on a locally made butter, by all means use it. We always call for unsalted butter so that you can control the saltiness of your recipe. If you want to use a butter substitute, just be sure it is suitable for substituting one-for-one with butter. The flavor may be slightly different, but we’ve had good results with some butter substitutes.

COCONUT OIL: Though vegetable-based, coconut oil is solid at room temperature, so melt it in a microwave or double boiler before using, just like butter. It works well as a substitute for other oils or butter in our recipes, and like other vegetable oils, it’s completely vegan. It lends a mild coconut flavor to enriched breads; our taste testers loved it.

GHEE: Ghee is butter that has been clarified and slightly toasted. It is a staple in Indian kitchens because of its wonderful flavor. Since the heat-sensitive milk solids are toasted and then strained off, ghee can be heated to a much higher temperature than regular butter. It can be found in many South Asian markets, but we prefer to make our own. The following recipe will yield 12 ounces (about 1⅔ cups): Melt 1 pound of unsalted butter in a medium saucepan over low heat. When it has completely melted, bring it to a boil and continue until it is frothy. Reduce the heat to low and cook gently, until the milk solids have settled to the bottom of the pot and are golden brown. Strain the ghee through a fine-mesh sieve. Allow it to cool completely, cover, and refrigerate. The ghee will last in the refrigerator for a month.

OILS: Vegetable oil—either blends or pure products made from soybean, safflower, sunflower, peanuts, canola, or corn—are rich in polyunsaturated fat. All work well in our recipes, and they’re nice, reasonably priced options. They don’t impart any particular flavor to baked breads.

Yeast

Use whatever yeast is readily available; with our approach you just won’t be able to tell the difference between the various national brands of yeast (though we tested our recipes with Red Star yeast), nor between packages labeled “granulated,” “active dry,” “instant,” “quick-rise,” or “bread machine.” Fresh cake yeast works fine as well (though you will have to increase the ye

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