WHAT ARE LECTINS? Lectins are proteins found in plants. They are a type of antinutrient, a plant compound that reduces the body’s ability to absorb essential nutrients. Antinutrients are used by plants as a defense mechanism against predators like insects and errr . . . us, humans. Once ingested, lectins create discomfort and damage in the gut, potentially leading to chronic inflammation and disease. This is the plants’ way of telling us they don’t want to be eaten. Lectins are found in most plants, but in a higher concentration in grains, legumes, and vegetables from the nightshade family, such as tomatoes, cucumbers, eggplants, zucchini, and potatoes. People’s sensitivity to lectins differs, but if you already suffer from leaky gut, chronic disease, or chronic inflammation, or you just don’t feel your best, a lectin elimination diet is a great way to understand how sensitive you are to them. Each of us is different and has different macros needs, but ketosis can be reached if you: Eat enough healthy fats (drizzle olive oil on everything!). Make your meals mostly plant-based with cruciferous, leafy greens and nonstarchy vegetables as your daily staples. Have moderate amounts of resistant starches. Use animal protein as a condiment (needs vary for each individual). Practice intermittent fasting (see sidebar). WHAT TO EAT ON A LECTIN-FREE DIET In this book, I will focus on what you can eat while on a lectin-free diet, not what you can’t eat, but for a quick overview, here is a list of foods that are not included in any of my recipes. Foods to Avoid Industrially raised and produced animal proteinsCanola, sunflower, grapeseed, soy, and peanut oils Grains and pseudo-grains, except for sorghum and millet, which are lectin-free Legumes and soy, except for pressurecooked lentils Nightshades: tomatoes, potatoes, cucumbers, peppers, zucchini, and eggplant Pumpkins and melons Any form of sugar, except for occasionally seasonal fruits and small quantities of dried figs Almonds with skin on or almond meal; peanuts and cashews Dairy made with milk from cows that produce casein A1 milk Pumpkin seeds, sunflower seeds, and chia seeds Creamy Cauliflower Soup with Rutabaga and Sorrel If you don’t know what sorrel is, you probably won’t want to make this soup. But bear with me: You can replace sorrel with any other green leaves, like spinach. Just know that sorrel has a sour taste, so if you use another green, you may want to add 1 teaspoon of apple cider vinegar or a splash of lemon juice. Pesto Chicken Wraps with Swiss Chard and Crunchy Veggies All these ingredients can go on a platter or in a salad, but there is something to be said about the pleasure of eating a wrap. I used Swiss chard for this one, but you can use collard greens instead. You can get creative with the fillings: Add avocado or mayonnaise, or your favorite hot sauce. I keep it simple with the pesto. If you prefer a thicker dipping sauce, avocado mayonnaise or aioli would go well with these wraps. You can also shred the vegetables instead of cutting into sticks if you want a softer bite. Kohlrabi Fritters with Garlic-Yogurt Sauce Kohlrabi is crisp and juicy and you can totally take advantage and eat it raw, as much as possible. But, if you want something that feels and taste more like comfort food, they make great fritters. Feel free to mix them with other grated root vegetables, or follow the instructions below for a very simple way to enjoy kohlrabi. Eat them as an appetizer with the yogurt sauce, or serve them with mashed cauliflower and a green salad and you have a delicious and satisfying vegetarian main dish. Plum and Cherry Dumplings This is a traditional dessert in many countries in Eastern Europe and Germany, and recipes differ from country to country. My recipe is inspired by the way plum dumplings are made in Transylvania. The dough is made with potatoes, flour, and eggs, and it can easily be converted into a gluten-free, lectin-free version. The sweet potato I use has so much natural sweetness that there is absolutely no need for any extra sweetener. I like to make both plum and cherry dumplings, but you can make either, depending on the season. The small European plums are the best for this recipe, but if you can’t find them, use the regular black or red plums and cut them into smaller pieces.
✔ Author(s): Claudia Curici
✔ Title: The Living Well Without Lectins Cookbook: 100 Lectin-Free Recipes for Optimum Gut Health, Losing Weight, and Feeling Great
✔ Rating : 4.5 out of 5 base on (394 reviews)
✔ ISBN-10: 1592339492
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
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