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    The Lectin Free Cookbook: Recipes and Guide To Prevent Disease, Reduce Inflammation and Lose Weight (A Beginner's Guide to a Lectin Free Diet)
    The Lectin Free Cookbook: Recipes and Guide To Prevent Disease, Reduce Inflammation and Lose Weight (A Beginner's Guide to a Lectin Free Diet)
    The Lectin Free Cookbook: Recipes and Guide To Prevent Disease, Reduce Inflammation and Lose Weight (A Beginner's Guide to a Lectin Free Diet)
    Ebook186 pages59 minutes

    The Lectin Free Cookbook: Recipes and Guide To Prevent Disease, Reduce Inflammation and Lose Weight (A Beginner's Guide to a Lectin Free Diet)

    By Lucille Baughman

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    About this ebook

    Living above disease, losing weight and reaching a point of perfect health are very doable. With a little help and a strong resolve, you can get rid of lectins from your diet. This book offers a realistic and practical approach to a lectin free diet, with a comprehensive knowledge of what to eat and what not to eat on the lectin free diet. This book contains 100 easy and super delicious recipes that will keep your diet lectin-free, with plenty varieties that leaves you with several choices to choose from. You will find Main course meals, Salad recipes, Beverage recipes, Seafood recipes, Soup recipes, Side dishes, Sauces and more. 

    Each scrumptious bite from the recipes in the book is a delicious promise for a better health and a better life. Enjoy!
     
    LanguageEnglish
    PublisherMarkHollis
    Release dateJun 28, 2018
    ISBN9788832532180
    The Lectin Free Cookbook: Recipes and Guide To Prevent Disease, Reduce Inflammation and Lose Weight (A Beginner's Guide to a Lectin Free Diet)

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      Book preview

      The Lectin Free Cookbook - Lucille Baughman

      Soup

      Introduction

      Lectins, perhaps may have taken over from gluten on the big stage and hearing so much about it in recent times, you will wonder what the rave is all about. Lectins are proteins that occur naturally in plant foods such as whole grains, some veggies, legumes and beans. The dangers posed by lectins cannot be overemphasized; lectins are connected to several chronic diseases, digestive conditions, enhanced inflammation and obesity.

      Lectins have been linked to both helpful and harmful consequences. It is believed that lectins contain nitrogen needed for plant growth; it gives plants a form of protection from insects, and aids cell interaction in human beings. What's more, lectins have been labeled as antinutrients seeing as they hinder the assimilation of some nutrients. They have been revealed to cause clustering of the red blood cells and also negatively affect human health in several ways.

      Plant foods have varying amount of lectins - some plant foods have low lectin amounts, even as others have relatively high lectin amounts. The lectin concentration also differs in many parts of a plant, with the seed as the most eaten part of any plant. Plant foods with high concentration of lectins such as legumes will cause an upset stomach if eaten undercooked or raw. Plant foods such as red kidney beans contain a lectin known as phytohaemagglutinin, which causes red bean poisoning if undercooked or eaten raw. The FDA proposes that eating just 4 uncooked kidney beans could cause severe symptoms which include diarrhea, vomiting and nausea.

      Discarding the Lectins

      Studies show that lectins are connected to the amplification of inflammation and are primarily linked to autoimmune diseases, which include rheumatoid arthritis, diabetes and celiac disease.

      Continuous inflammation is connected to severe illnesses and medical conditions like depression, cancer and heart disease. On-going research suggests that a lectin-free diet can possibly be a way of lowering this inflammation menace.

      The lectin free diet eliminates plant foods that have high lectin amounts such as legumes, quinoa, grains and nightshade veggies such as eggplant, peppers and tomatoes. Also, the lectin free diet eliminates regularly-raised poultry and meat, out of season fruit and dairy. As a replacement, wild caught fish, pasture-raised poultry and meats, millet, seeds and nuts, mushrooms, cruciferous vegetables (such as asparagus, broccoli, cauliflower) and leafy greens are consumed on the lectin-free diet.

      The Lectin Free System

      Cooking with humid heat reduces the quantity of lectin in plants. If plant foods are well cooked, plant starch will be broken down into simple carbs that lectins can be attached to, with intentions to get rid of them before they can become harmful when consumed. Lectins survive under low temperatures, hence it is essential to utilize cooking methods with very high temperatures.

      Lectins can be drastically reduced or eliminated by any of the following processes: pressure cooking, deseeding, peeling, sprouting, fermentation and boiling. Slow cooking plant food is not advisable since slow cooker temperature is not adequately high.

      Foods to Avoid

      These foods should be strongly limited on a lectin-free diet, such as: grains, fruits (except seasonal fruits in moderate amounts), squash, and legumes (like peanuts, lentils, peas and beans). These other foods should be completely avoided on the lectin-free diet: A1 milk, meat from animals fed with corn, corn, peppers, aubergines (eggplants) and tomatoes.

      Lectin-Free Food Options

      On the lectin-free diet, it is essential to strongly reduce your consumption of lectins. These foods are advised for a lectin-free diet: extra virgin olive oil and olives, avocado, mushrooms, celery, onion and garlic, asparagus, Cruciferous veggies (like Brussels sprouts and broccoli), leafy green veggies, cooked sweet potatoes, A2 milk, and pasture-raised meats.

      ––––––––

      Many plant foods have high lectin levels, while some other plant foods are significantly low. Also, some kinds of lectin may be advantageous.

      Lectin Free Recipes

      Breakfast Recipes

      Sesame Seed Pistachio Balls

      Preparation Time: 5 minutes

      Cook Time: 0 minutes

      Serves: 14-16 balls serving

      Ingredients

      1/2 cup pistachios

      1/2 cup almond butter

      1 cup (pitted) medjool dates

      1/2 cup sesame seeds

      1 tbsp coconut oil

      Directions

      1. Add every ingredient into a food processor, excluding the sesame seeds.

      2. Process mixture until well combined.

      3. Add sesame seeds into the food processor and mix in with clean hands.

      4. Scoop out the mixture from the food processor, a tablespoon per time and squeeze thoroughly.

      5. Form each scoop into a ball shape with clean hands.

      6. Transfer balls into a refrigerator until firm, for about 15-30 minutes.

      7. Store in a well lidded container and refrigerate until prepared to serve.

      Lime Mousse Tarts

      Preparation Time: 10 minutes

      Cook Time: 0 minutes

      Serves: 4 small tarts

      Ingredients (mousse)

      2 tbsps freshly squeezed lime juice

      1 (13.5 oz.) can coconut milk, full-fat (refrigerated overnight)

      2 tbsps non-GMO xylitol

      Crust

      2 medjool dates

      1/2 cup raw pecans

      1/8 tsp vanilla

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