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    The Lectin Free Cookbook: Easy, Delicious and Healthy Lectin Free Recipes to Reduce Inflammation, Prevent Disease and Lose Weight
    The Lectin Free Cookbook: Easy, Delicious and Healthy Lectin Free Recipes to Reduce Inflammation, Prevent Disease and Lose Weight
    The Lectin Free Cookbook: Easy, Delicious and Healthy Lectin Free Recipes to Reduce Inflammation, Prevent Disease and Lose Weight
    Ebook170 pages1 hour

    The Lectin Free Cookbook: Easy, Delicious and Healthy Lectin Free Recipes to Reduce Inflammation, Prevent Disease and Lose Weight

    By Kristena Diorio

    ()

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    About this ebook

    You can feel better, look healthier, increase your energy and lose the excess weight on a lectin-free diet. This book addresses everything you need to know about lectins, how lectins are connected to inflammation many other severe medical conditions and how lectins can be reduced or eliminated in your diet. This book offers 85 delicious, healthy and easy to make lectin-free recipes with a practical kick start guide on what to eat and what not to eat. Each lectin-free recipe has been grouped under the following categories: Breakfast Recipes, Lunch Recipes, Dinner Recipes, Desserts, Beverages, Soups, Salads, Side Dishes and Sauces, Seafood, and Snacks. 

    This lectin-free diet cookbook will get you started on the right path to better health and longevity.
     
    LanguageEnglish
    PublisherMarkHollis
    Release dateMay 29, 2018
    ISBN9788832536447
    The Lectin Free Cookbook: Easy, Delicious and Healthy Lectin Free Recipes to Reduce Inflammation, Prevent Disease and Lose Weight

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      Book preview

      The Lectin Free Cookbook - Kristena Diorio

      Soup

      Introduction

      Lectins are plant proteins that can both be helpful and harmful to your wellbeing. Many plant-based foods which include some vegetables, whole grains, legumes and beans contain lectins in high amounts. Research suggests that lectins are a type of protein that gives a form of protection to plants to repel insects from them. Lectins also contain nitrogen, which is required for plant growth. Lectins may perhaps also help human cells to network with one another.

      The human health can be affected by lectins in various forms, which ranges from digestion to chronic disease susceptibility. Lectins prevent the assimilation of some essential nutrients in the body and have been shown to be responsible for the clustering of red blood cells. In addition, consuming uncooked or undercooked plant foods may cause stomach upset and other harmful effects. 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.

      ––––––––

      Conversely, lectins also have some advantages. Studies hint that lectins may be helpful in the identification and diagnosis of cancer. A diminutive amount of lectins can assist the good bacteria in the digestive systems of humans. Also, scientists are experimenting with the possibilities of lectins as cure for viruses, fungi and bacteria caused illnesses.

      The Lectin-Free Diet - Getting Rid of 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.

      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-foods is not advisable, since slow cooker temperature is not adequately high.

      What to Eat

      On the lectin-free diet, it is essential to strongly reduce your consumption of lectins. The following 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

      Pasture-raised meats

      What Not to Eat

      The following foods should be strongly limited on a lectin-free diet, such as:

      Grains

      Fruits, except seasonal fruits in moderate amounts

      Nightshade veggies, such as tomatoes, potatoes, peppers and eggplants

      Squash

      Legumes, like peanuts, lentils, peas and beans

      The following food should be completely avoided on the lectin-free diet:

      A1 milk

      Meat from animals fed with corn

      Corn

      Peppers

      Aubergines (eggplants) and

      Tomatoes

      Each plant food has varying amounts of lectins present. Many plant foods have high lectin levels, while some other plant foods are significantly low. Also, lectins are several kinds and some kinds of lectins can be advantageous.

      Lectin-Free Recipes

      Breakfast Recipes

      Mexican Black Bean Taco Cups

      Serves: 12 cups

      Preparation Time: 45 minutes

      Cook Time: 45 minutes

      Ingredients (Taco cups)

      1 cup cassava flour

      Olive oil

      1/4 cup salted butter of palm shortening, melted

      1/2 cup (at room temperature) coconut milk, unsweetened

      1/4 cup warm water

      Spicy Black Beans

      1/2 (finely chopped) medium onion

      1 tbsp avocado oil

      2 tsps ground cumin

      2 tsps chili powder

      1 tsp coconut aminos

      1 tsp coriander

      1/2 tsp paprika

      1/2 tsp oregano, dried

      2 cans (with their liquid) black beans

      1/4 tsp garlic powder

      Sea salt and black pepper

      Serve with

      Full fat sour cream,

      Guacamole,

      Goat cheddar, grated

      Lettuce, shredded

      Method

      1. Heat up oven to 425ºF.

      2. Wholly grease the insides of a 12-cup muffin tin until evenly covered.

      3. Add warm water, butter, coconut milk and cassava flour into a fairly big bowl and mix well.

      4. Split the combined dough into 12 (1 oz.) balls.

      5. Roll the separated dough balls between 2 parchment paper pieces until small 4" rounds of tortilla dough rounds is formed.

      6. Get rid

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