The Lectin Free Cookbook E-Book

Lucille Baughman

• Herausgeber: MarkHollis
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

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!  

Leseprobe

The Lectin Free Cookbook

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

Lucille Baughman

Copyright © 2018 Lucille Baughman

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Contents

Introduction

Discarding the Lectins

The Lectin Free System

Foods to Avoid

Lectin-Free Food Options

Lectin Free Recipes

Breakfast Recipes

Sesame Seed Pistachio Balls

Lime Mousse Tarts

Healthy Walnut Fudge

Delicious Breadsticks (No-Flour)

Creamy Chocolate Cauli-Smoothie Bowl

Cheesy Spinach and Egg Burritos

Fluffy and Light Cinnamon Pancakes

Gingerbread Mug Meal

Delicious Black Bean Taco Cups

Fluffy Vanilla Mug Cake

Avocado Chocolate Pudding

Millet Dijon Salmon Cakes

Almond Butter Cups

Apple Pie Tart

Juicy Peach Cobbler Pancake

Lunch Recipes

Shirataki Fettuccine Pasta with Artichoke and Basil

Turkey Cutlet with Parsley Dipping Sauce

Shirataki Noodles with Creamy Avocado Chipotle Sauce

Sweet Potato Gnocchi with Creamy Basil Butter Sauce

Cauli-Rice Mushroom Risotto

Spicy Guacamole and Sweet Potato Toast

Veggies Filled Spaghetti Noodles

Lime Asparagus with Fettuccine Noodles

Dinner Recipes

Sauteed Mushrooms with Pork Meatballs

Oregano Arugula Dressing with Grilled Leeks and Steak

Cauli-Rice with Lemons, Mushrooms and Grilled Turkey

Oven-Fried Artichokes

Lemon Parsley Cauli-Rice

Cauli-Rice Dip with Basil Pesto

Lemon Chipotle with Roasted Cauliflower

Healthy Turkey Shirataki Rice

Creamy Goat Cheese and Turkey Enchiladas

Delicious Mexican Chili

Desserts

Almond Cacao Balls

Caramel Apple Bars

Avocado Chocolate Truffles with Pistachio

Delicious Pumpkin Spice Mousse

Yummy Chocolate Fudge Tarts

Healthy Egg-Free Ice Cream

Strawberry Ice Cream

Pistachio Chocolate Fudge Cups

Avocado Chocolate Ice Cream with Butter Swirl

Pecan Pie Truffles

Chocolate Coated Berry Truffles

Scrumptious Blueberry Snack

Berry Shortcake

No-Sugar Vanilla Bean Ice Cream

Delicious Chocolate Mousse

Healthy Raspberry Mousse

Avocado Chocolate Icing

Tahini Brownie Truffles

Chocolate Berry Ice Cream Bars

Delicious Black Forest Bars

Beverages

Lime Apple Carrot Juice

Maca Banana Protein Smoothie

Celery Beet Juice

Herbed Berry Spa Water

Salad Recipes

Peaches Berry Salad with Ginger Tahini Vinaigrette

Grilled Tuna with Avocado Salad

Arugula, Sweet Potato and Prosciutto Salad

Glazed Turkey Cutlets with Basil Walnuts Dressing

Sweet Potato Salad with Parsley Pesto

Sesame Roasted Artichoke Salad

Yummy Basil Salad Dressing

Bok Choy Salad with Lemon Sesame Dressing

Salmon Citrus Salad

Shirataki Rice, Spinach Steak Salad

Turkey Romaine Salad

Turkey, Roasted Cobb Salad with Lemon Adobo Dressing

Seafood

Toasted Sesame Cauli-Rice with Broccoletti Shrimp Stir Fry

Garlicky Noodles with Clams

Herbed Escarole Shrimp Salad

Snacks and Nibbles

Avocado Fries

Oven Baked Kale Chips

Delicious Okra Nibbles

Spicy Sweet Potato Fries with Turmeric

Swiss Chard Fritters

Cassava Flour Tortillas

Colorful Oven Fries

Delicious Broccoli Bites

Raspberry Protein Power Balls

Sides, Sauces and Dressings

Healthy Chimichurri Sauce

Herbed Tahini Pesto

Yummy Lemon Parsley Pesto

Healthy Taco Meat

Creamy Chipotle Vinaigrette

Avocado Spinach Dip

Ginger Tahini Vinaigrette

Healthy Spinach Pesto

Mustard Honey Vinaigrette

Creamy Lemon Parsley Tahini Dressing

Healthy Caramel Sauce

Lectin-Free Lime Tahini Hummus

Lime Avocado Dill Dressing

Yummy Sweet Potato Hummus

Soup Recipes

Delicious Detox Soup

Rich Mushroom Soup

Asparagus Cream Soup

Rosemary Cauli-Rice Soup

Frozen Minty Berry 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 bean powder

1/2 tbsp coconut oil

1 pinch salt

Directions

1. Add every crust ingredient into a food processor.

2. Process crust mixture until a crumbly and well combined consistency is reached.

3. Add and firmly press crust mixture down into silicone muffin cups

4. Transfer muffin cups into a freezer.

5. Scoop out the hardened coconut cream from the refrigerated coconut milk can, without the coconut water.

6. Add non-GMO xylitol, lime juice and hardened coconut cream into a mixer.

7. Mix lime juice mixture until it peaks and a fluffy mousse consistency is reached, on HIGH speed.

8. Split lime mousse filling between each frozen tart crusts.

9. Refrigerate until chilled or store in a well lidded container and refrigerate until prepared to serve.

Healthy Walnut Fudge

Preparation Time: 5 minutes

Cook Time: 30 minutes

Serves: 8 fudge pieces serving

Ingredients

1/4 cup raw cacao powder

1 cup melted coconut oil

1/4 cup almond butter

1/4 cup date nectar

1 tsp vanilla bean powder

1/4 cup chopped walnuts

Directions

1. Add every ingredient into a fairly big bowl and stir until a smooth and well combined consistency is reached.

2. Pour mixture into a 5-by-9" bread pan and spread evenly.

3. Place bread pan in a freezer until solid, for about 30-60 minutes.

4. Store in a well lidded container and freeze until prepared to serve.