Lectin Free Mama https://lectinfreemama.com I've found that good gut feelin.' Wed, 07 Nov 2018 18:50:57 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.8 https://lectinfreemama.com/wp-content/uploads/2017/08/cropped-AutumnLogo2PNG-copy-32x32.png Lectin Free Mama https://lectinfreemama.com 32 32 Lectin-Free Diet For Pregnancy https://lectinfreemama.com/2018/11/05/lectin-free-diet-pregnancy/ https://lectinfreemama.com/2018/11/05/lectin-free-diet-pregnancy/#respond Mon, 05 Nov 2018 16:02:10 +0000 https://lectinfreemama.com/?p=7106 Written by Danielle Hayden You’re lectin-free, and now you’re pregnant! Congratulations! Or maybe you’ve given up lectins in the hope of getting pregnant soon. Either way, you might be worrying that a lectin-free diet during pregnancy isn’t right for you. Maybe people comment that it’s too restrictive or that you need grains and legumes for folic acid. Put simply, lectins are not a vital nutrient for expecting moms and babies. They’re indigestible proteins, and you can read more about them here. All of the recommended nutrients for pregnancy–protein, calcium, folate, iron, vitamin C–can be found in nutritious foods that don’t contain harmful lectins. This post explains why eating a lectin-free diet–with some key modifications–can be healthy for expecting mamas and babies. This article is not intended to replace the advice of a qualified health professional. Consult a doctor or nutritionist before making any dietary or supplement changes before, during, and after pregnancy. This post contains affiliate links. Read my disclosure policy for more info.   A Lectin-Free Pregnancy If you’ve already given up dietary lectins on The Plant Paradox Diet, your eating habits have improved in a lot of ways. You’re probably buying pastured and wild-caught animal proteins and eating a lot more greens and cruciferous vegetables than you ever have before. Your diet now consists of a lot more olive oil and good quality fats. The most important change you have made, however, is giving up grains, sugar, and processed foods. Why are these changes really good for you and your baby? Folate All those salads or green smoothies multiple times a week (or every day) are great for building baby bones. Leafy greens like spinach, romaine, and parsley, plus non-starchy green veggies like asparagus and broccoli contain important minerals like magnesium, calcium, and vitamin K. They are also high in folate, which is essential for hundreds of processes in the body like detoxification and healthy gene function. In early pregnancy, it’s a vital nutrient for neural tube and spinal chord development in fetuses. If you’re not getting enough, the risk of infertility, miscarriage, and birth defects increase. (2) A lectin-free diet during pregnancy will increase the amount of natural folate in your diet, supporting crucial early development. –> Check out my recipes high in dietary folate: Hearty Salads for Cold Weather Prosciutto, Sweet Potato, & Arugula Salad Prenatal Vitamins Speaking of folate, when you choose a prenatal vitamin, talk to your doctor about taking one with food-based folate, methylated folate, or folinic acid. These are not the same thing as folic acid, which is the synthetic form of vitamin B9. While the benefits of folinic acid during early and pre-pregnancy are well-documented, an estimated 40 percent of people have a genetic mutation that decreases their ability to convert folic acid into its usable form. The long-term effects of folic acid consumption in this population can increase risk of cancer, mood disorders, and autoimmune disease. (1) (8) –> This brand is known for its multi and prenatal vitamins that contain methylated folate instead of folic acid. You may not know whether you have this genetic mutation. However, a lectin-free diet rich in natural dietary folate can substantially reduce the risk of many diseases. The journey to pregnancy doesn’t go quite as planned. You may be consuming prenatal vitamins and still struggling to conceive. Regular helpings of tasty greens will help your body run at its best. And when you get your happy surprise, they’ll also help nurture that lil’ bun!   Blood Sugar If you’re following The Plant Paradox Diet you’ve (hopefully!) reduced your sugar intake. You’ve replaced maple syrup with a better alternative and you’ve replaced your fruit smoothie with something green. A lectin-free diet during pregnancy can help decrease complications from something like gestational diabetes. Gestational diabetes and type II diabetes increase the risk for of a number of birth complications. Additionally, evidence shows that even moderately elevated blood sugar levels can increase risk for congenital heart defects, high infant insulin levels, and macrosomia. Gestational diabetes specialist and RDN Lily Nichols addresses myths about gestational diabetes in this post. She explains why the body fights hard during pregnancy to keep blood glucose twenty percent lower than usual. (3) (4) Foods low in sugar, but high in something called resistant starch–sweet potatoes, green bananas, and cassava–act as dietary fiber. These major components of a lectin-free diet are great at keeping blood sugar levels under control. In fact, for every 10 grams of fiber women consume, they reduce their risk of gestational diabetes by a whopping 26%! (9) –> Read more about how lectins affect your blood sugar and hormones HERE.   Gut Health There is practically a new study every day about the importance of the microbiome for mamas and babies. And a messy birth, it turns out, evolved as a mechanism for giving babies early protection. We now know that vaginal birth gives a newborn its first dose of gut bacteria. This bacteria helps with nutrient absorption, strengthening the immune system, and healthy brain function. Exposure to this bacteria can even help reduce risk for immune issues like asthma, juvenile arthritis, inflammatory bowel disease, and leukemia. (5) Where does the bacteria come from? Mama’s microbiome! A lectin-free diet during pregnancy eliminates foods that cause bad bacteria to thrive. Instead, the diet consists of foods that promote healthy gut flora, including fermented foods like sauerkraut and kimchi.  Lactobacillus plantarum, for example, helps create an environment protective against harmful yeasts, viruses, and bacteria. This strain makes its way into baby’s intestinal tract during a vaginal birth. (6) Cesarean Even if you don’t have a vaginal birth, there’s still a way to transfer that beneficial bacteria to baby. Vaginal seeding is an innovative, yet still-controversial practice of wiping a cesarean-born baby with mom’s vaginal fluid directly after birth. The practice mimics the journey through the birth canal. This way, baby can still obtain the benefits of that first exposure. (10) The birth canal is only the beginning! Baby gets exposed to bacteria through skin-to-skin contact with parents, breast milk, […]

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Low Histamine Sweet Potato Soup https://lectinfreemama.com/2018/10/17/low-histamine-sweet-potato-soup/ https://lectinfreemama.com/2018/10/17/low-histamine-sweet-potato-soup/#comments Wed, 17 Oct 2018 01:25:36 +0000 https://lectinfreemama.com/?p=7087 Despite being symptom-free for about six months, the “September POTS/MCAS flare” did not escape me this year. During a flare-up, it’s like I suddenly become allergic to everything, so I’m left with few foods I can actually stomach. This means I make whatever I can throw into an Instant Pot with some broth. Then I purée it all into something warm and comforting–easy to sip and digest–like low histamine sweet potato soup.   This post contains affiliate links. Please read my disclosure policy for more info.   What You’ll Need Low histamine sweet potato soup will be your new Autumn staple with the most convenient vegetables and a couple great kitchen gadgets. Frozen Veggies Sweet potatoes get the job done with lots of flavorful herbs and healing vegetables. When you’re suffering a flare-up, don’t even bother with fresh–buy frozen and cubed and save your energy and time for healing. Same for cauliflower florets–buy frozen. Let the food do all the work for you…in your body. Every vegetable or herb in this soup was chosen for its anti-inflammatory, histamine-fighting properties. Instant Pot Not 100% necessary, but if you want the soup done in 15 minutes (vs. 45 minutes), the Instant Pot is your friend. Throw all the veggies, herbs, and broth in, pressure cook for 5-10 minutes, and it’s done or ready to purée. Available on Amazon Prime or through the Instant Pot online store (see below for a $10.00 off coupon code). Get $10.00 off my Instant Pot (+ free shipping) Use coupon code LECTINFREEMAMA at the online store. Blender Low histamine sweet potato soup is something you can put in a mug and sip while you meditate, read a book, or binge-watch Netflix. In other words, it needs to be puréed. You can’t sip chunks of cauliflower and sweet potato. You want to blend everything into a creamy, savory soup that’s easy on the stomach. If you have an immersion blender, you can do it right in the Instant Pot. For a thicker soup, transfer the solid contents to a large blender and pulse several times. Continue to add broth and coconut cream and blend until you reach the desired thickness and consistency.   Low Histamine Sweet Potato Soup PREP TIME 5 MINUTES     TOTAL TIME 15 MINUTES     SERVES 4 INGREDIENTS 12 ounces cauliflower florets (frozen) 10 ounces sweet potato cubes (frozen) 1 red onion, chopped 1 fennel bulb, chopped 1 small fresh turmeric root, chopped (or 1 teaspoon ground) 1 inch fresh ginger, chopped 2 cloves garlic, chopped sea salt and black pepper 4 cups of veggie broth or water variety of chopped fresh herbs, for serving   INSTRUCTIONS COMBINE all ingredients in an Instant Pot or stovetop soup pot. For Instant Pot, only fill broth to the maximum line, and pressure cook on High for 5 minutes. Do a quick release of the steam when done. For stovetop, bring ingredients to a boil and simmer for 30 minutes until veggies are tender and flavors have infused into broth. TRANSFER to a blender, working in batches, if needed. For a thicker soup, leave out approximately half the broth. Pulse a few times, for a chunkier soup or blend until puréed. Serve topped with lots of fresh green herbs.   Printable Recipe Low Histamine Sweet Potato Soup The ultimate healing comfort food for histamine flare-ups: warm and savory sweet potato and veggie soup 12 ounces frozen cauliflower florets 10 ounces frozen sweet potato cubes 1 red onion (chopped) 1 fennel bulb (chopped) 1 small fresh turmeric root (chopped) 1 inch fresh ginger root (chopped) 2 cloves garlic (chopped) 4 cups veggie broth or water fresh chopped green herbs (for serving) COMBINE all ingredients in an Instant Pot or stovetop soup pot. For Instant Pot, only fill broth to the maximum line, and pressure cook on High for 5 minutes. Do a quick release of the steam when done. For stovetop, bring ingredients to a boil and simmer for 30 minutes until veggies are tender and water becomes more of a broth. TRANSFER to a blender, working in batches, if needed. For a thicker soup, leave out approximately half the broth. Pulse a few times, for a chunkier soup or blend until puréed. Serve topped with fresh herbs.  

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The Most Important Habit for Plant Paradox Success https://lectinfreemama.com/2018/10/10/habits/ https://lectinfreemama.com/2018/10/10/habits/#comments Wed, 10 Oct 2018 00:46:32 +0000 https://lectinfreemama.com/?p=7067 I risk getting sweet potatoes thrown at me with this statement, but here it is: eating a noncompliant food on The Plant Paradox is not a failure. That’s right. If you ate a piece of cake or you drank a beer, you didn’t fail. Why not? Because Plant Paradox is about forming habits, and that takes time. When you form habits, those habits become a lifestyle, which is the ultimate goal of the Plant Paradox. Failure on the Plant Paradox comes when you expect success without changing any of your old habits. But what is the most important habit for those following the Plant Paradox way of life? What can a beginner start doing that will guarantee success? No better person to ask than the founder of the diet and current followers of the lifestyle:   This post contains affiliate links. Read my disclosure policy for more information.   1. Practice Mindfulness Choices made on auto-pilot don’t make new habits. Forming new habits involves mindfulness–paying attention to every choice you make–and time. Be mindful of the moment you’re in…don’t worry about what you did yesterday or 30 years ago. Jeanne Carrather Fox   Give things time. Understand that your tastebuds will change. Mahalia Lydia Budzinski   2. Find Your People You’re more likely to make and keep good habits if you have support. Fortunately, the virtual community surrounding this blog means you never have to go it alone! GET A BUDDY. Christine Fabian Chamber     Join the Facebook group. And don’t be afraid to ask questions. We would not be doing near as well without [support]. Michael-Lindy C.B.   3. Self Care In your journey to a new lifestyle, don’t forget about the reason why you started in the first place–to take care of YOU. Be forgiving and kind to yourself.   Get good sleep. And drink lots of water. Lisa K.   Be kind to yourself. It’s new, you’ll make mistakes, but tomorrow is a new day. Terry Erl-Blair   Commit and don’t be afraid. Enjoy the new you and how much better you feel. Learn what triggers your issues and avoid, avoid, avoid. Don’t let others’ comments bother you and keep moving forward. This journey is truly amazing. Angie Smith   Drop as many other obligations as you can for the first 3 or so weeks. You’re going to need to focus on establishing new eating habits and learning to prepare the food. And best to do it in as non-stressed a state of mind as you can manage. Carol Apple   4. Purge & Replace New habits are so much easier to make when there’s nothing left to trigger the old ones. 1. Clean out your cabinets and fridge of all non compliant foods. 2. Pre-make lectin-free snacks so you are prepared when the urge to snack hits. 3. Double your recipes so you can cook less often and or have it for lunch. Marika Barker Chasse   –> Get a complete lectin-free pantry checklist HERE.   5. Plan & Prepare Being successful without a plan is called luck. And you’re not likely to get lucky with finding compliant food in this lifestyle, unless you plan ahead. Have a weekly meal plan. Know what food/meals you are going to prepare/eat. Shop with a list so you have everything you need for that week. Prep in advance (i.e. If you know you are going to have broccoli, clean & cut into florets etc. so it’s ready to go when you want it. Alison T.   Read The Plant Paradox thoroughly. Understand what is going on in your body when you eat lectin free vs conventional healthy diet. Review key concepts every now and then. For me half the battle is maintaining a good mindset and the other half is acquiring the ingredients to prep the foods and keeping them stocked. Carol Apple   Take the time to read ingredients. Bring the book and yes/no list with you and re-read as much as possible. Pam A. Everett-Goodman   6. Find New Favorites Find something delicious and/or easy that helps you replace “former” foods with delicious new alternatives. Bake a Gundry-friendly chicken… Use up the meat in soups, salads and sandwiches and make your own broth with the bones. Brooke S.   AVOCADOS – Lori B.   Get a good recipe for bread. A bit of toast lifts the spirits…and stops you wanting cake. Jane Christian   MY NEW FAVORITES The Best Ever Lectin-Free Chili Egg, Spinach, & Goat Cheese Breakfast Burritos Plant Paradox Mini-Bagels   7. Listen to Dr. G I asked Dr. G what he thought the most important habit is (after all, his input   There you have it: don’t ever give up. If you make it a habit to always return to the Plant Paradox, don’t be surprised if it becomes a habit you never stop doing…

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Plant Paradox Mini-Bagels https://lectinfreemama.com/2018/09/30/plant-paradox-mini-bagels/ https://lectinfreemama.com/2018/09/30/plant-paradox-mini-bagels/#comments Sun, 30 Sep 2018 00:58:49 +0000 https://lectinfreemama.com/?p=7039 One of the ideas from my extensive list of lectin-free snacks is to make mini pizzas from grain-free bagels. However, compliant bagels can be a little difficult to find. Fortunately, we have The Plant Paradox Cookbook, and Dr. Gundry has a tasty recipe for Plant Paradox mini-bagels. They’re perfect for mornings or for turning into after-school or work snacks. This post contains affiliate links. Read my disclosure policy for more info. What You’ll Need In the words of Dr. Gundry, these aren’t the “big, doughy, glutinous bagels you might be used to.” In other words, we’re not using wheat flour for these mini delights. Instead you’ll need a couple specialty flours and some alternative sweetener. Almond Flour Make sure the almond flour is blanched–don’t make the mistake of getting almond meal. Not only is almond meal, well, mealy…but it’s also ground from the almond skins, where the lectins lurk. We don’t want almond skins in our Plant Paradox mini-bagels. I love this brand, because they are always the least expensive, and everything they sell is good quality. –> Read more about different Plant Paradox baking flours HERE. Tapioca Starch Tapioca comes from the cassava root, however it’s not the same as cassava flour. Tapioca is the extracted starch of the root, which will prevent our Plant Paradox mini-bagels from becoming a crumbly mess. Again, I recommend Anthony’s–you can get a huge bag from Amazon really inexpensively. Monk-fruit Sweetener Monk fruit and stevia are both extracts from plants that are anywhere from 200 – 300 times sweeter than regular table sugar. This is how we can sweeten our Plant Paradox mini-bagels without any sugar. My favorite monk fruit sweetener is the Lakanto golden. It’s so good, you’ll want to use it in everything–go ahead and get the 3-lb bag. –> Read more about alternative sweeteners HERE.   Get up to 50% off flours & sweeteners –> Get my entire Plant Paradox pantry re-stock list.   Boil Those Bagels The process that sets bagels apart from most other baked goods is that you boil them first! That’s how you get that dense, chewy bagel texture instead of…flatbread. For the Plant Paradox mini-bagels, you’ll bring 5 inches of salted water to a boil, mix and shape your mini-bagels, and then lower 3 or 4 at a time into the water. When they float to the top, they’re ready to go on the baking sheet and in the oven!   Plant Paradox Mini-Bagels From the book THE PLANT PARADOX COOKBOOK: 100 Delicious Recipes to Help You Lose Weight, Heal Your Gut, and Live Lectin-Free by Steven R. Gundry, MD. Copyright © 2018 by Steven R. Gundry. Published on April 10, 2018 by Harper Wave, an imprint of HarperCollins Publishers. Reprinted by permission. INGREDIENTS 2 teaspoons plus 1/4 teaspoon iodized sea salt 3 cups blanched almond flour 1 cup tapioca starch (plus additional for boiled water) 2 teaspoons baking powder 2 tablespoons monk fruit sweetener (use a spice grinder to make into powder) or 1 packet stevia 2 tablespoons champagne or white wine vinegar 1 omega-3 or pastured egg or vegan egg replacer toppings of choice (Suggestions: Trader Joe’s “Everything But the Bagel,” caraway seeds, herbs de Provence, or rosemary and sea salt) INSTRUCTIONS Plant Paradox mini-bagel making is pretty involved, but the end result is so delicious! 1. Preheat the oven to 400 degrees F. Place parchment paper on a baking sheet and set aside. 2. Fill a 10-inch pot with about 5 inches of water and add the quarter teaspoon of salt. Slowly bring water to a boil. 3. In a medium bowl, combine the almond flour, tapioca starch, the remaining salt, baking powder, and monk-fruit powder. 4. Before water is at a full boil, remove half a cup and set aside. 5. Add the half cup of warm water and the vinegar to the dry mix. If the dough is too sticky, sprinkle lightly with more tapioca starch. If it’s too dry, add a little more water. 6. Divide the dough into small balls on the baking sheet. You should have about 11-12 mini-bagels. 7. Flatten each ball with your hand and mold into the shape of a bagel. Use a utensil or your finger to make a small hole in the center of each. Each finished bagel should be about two and a quarter inches in diameter. 8. In groups of 3 or 4, carefully place the bagels in the boiling water. 9. Using a strainer, remove them from the water once they float to the top, or after about 1 minute. Place the bagels onto the baking sheet. 10. After boiling, bake the bagels for 10 minutes. While they are baking, put the egg in a small bowl and whisk. 11. Remove the bagels from the oven and brush each one with the beaten egg, adding your desired toppings before moving onto the next bagel. (This prevents the egg from drying before the toppings adhere.) 12. Return bagels to oven and bake for an additional 10 minutes. Increase temperature to 425 degrees F, and bake for another 5-10 minutes, or until the bottoms of the bagels are just golden.   Plant Paradox Mini-Bagels (Printable Recipe) Plant Paradox Mini-Bagels Dr. Gundry’s recipe for mini-bagels, without the gluten or glycemic load. 2 teaspoons iodized sea salt (plus 1/4 teaspoon) 3 cups blanched almond flour 1 cup tapioca starch 2 teaspoons baking powder 2 tablespoons monk-fruit sweetener (ground in a spice grinder) 2 tablespoons white wine or champagne vinegar 1 omega-3 or pastured egg (or vegan egg replacer) toppings of choice 1. Preheat the oven to 400 degrees F. Place parchment paper on a baking sheet and set aside. 2. Fill a 10-inch pot with about 5 inches of water and add the quarter teaspoon of salt. Slowly bring water to a boil. 3. In a medium bowl, combine the almond flour, tapioca starch, the remaining salt, baking powder, and monk-fruit powder. 4. Before water is at a full boil, remove half a cup and set aside. 5. […]

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How Lectins Affect Your Hormones https://lectinfreemama.com/2018/09/24/hormones/ Mon, 24 Sep 2018 18:41:28 +0000 https://lectinfreemama.com/?p=7047 Written by: Danielle Hayden Ever find yourself struggling to get through the day, only to fall in bed and find your heart and mind wide awake? That’s your hormones. Ever find your toes and fingers weirdly cold, even when it’s warm outside? Hormones. Ever eat a huge meal, only to find yourself ravenously hungry an hour later? Yup, hormones, too. All those classic PMS symptoms like moodiness, breast tenderness, cramping, backaches, acne, and worst of all, constipation, maybe followed by..ummm…the opposite? All linked to hormonal imbalances. (1) This post contains affiliate links. Please read my Amazon Associates Disclosure on this page. Hormones—think of them as signals that travel from gland to gland. Their job is to help everything in the body run smoothly. They do their best with what we give them—but too often, we set them up for failure. Hormonal health begins with the things we put in, on, and around our bodies. “But wait! I already eat really healthy,” you say. “I don’t eat gluten or soy.” Great start! But eliminating those hot-button foods might not be enough. For optimal hormonal health and disease prevention, you may need to cut out lectins that wreak havoc in the body. Hormones in the Body There are eight major glands classified as part of our endocrine system. hypothalamus pituitary gland thyroid parathyroids adrenal glands pineal body reproductive glands (including ovaries and testes) pancreas However, it’s easier to focus on the Big Three Hormonal Systems these glands comprise: The Hunger System , The Stress System, and the Sex System. Let’s look at how just one meal can affect all three systems. Hunger Hormones Most of us try to eat a good breakfast at the start of our day. My favorite on-the-go breakfast used to be low-fat veggie patties in corn tortillas, smeared with low-fat cream cheese. Then I’d head out the door to go teach in my classroom. Before my class even started, I was shaking with hunger. That breakfast of  low-fat “healthy” whole grains spiked my blood sugar. With my blood-glucose through the roof, my Hunger System generated high amounts of insulin to remove sugar from my blood as soon as possible. The insulin went to work, but then my blood sugar dropped so fast it left me shaking and unfocused. Stress Hormones Next, my Stress System was triggered because I had no energy. And I was panicking about when I could eat my next snack: a granola bar. And class was starting. And eighteen students were confused about the homework. My Stress System released cortisol to get me through. But… Cortisol requires glucose: because my breakfast had just been stored in my fat cells, the cortisol triggered the production of more glucose (by breaking down protein in the liver) so  my body could survive the Crisis That Was 8am. (2) My blood sugar rose again… Sex Hormones Cortisol necessarily shuts down the other Systems in times of stress, like halting progesterone production in the Sex System. (3) Progesterone–produced by the ovaries in women–and cortisol are both made from the same building-blocks. When we experience stress, those building-blocks are diverted to make cortisol, leaving stressed-out women progesterone deficient. And progesterone is responsible for three major (and many minor) tasks: Keeping us calm Preventing PMS Maintaining the uterine lining during pregnancy.   Those are pretty important tasks! You know that perpetually anxious feeling you might get before your period? And those give-me-all-the-painkillers-cramps you’re suffering? It all started with the “healthy” breakfast that was high in carbohydrates and lacking in the good fats that satisfy hunger.   Recipes that Satisfy Sign up HERE!   Hormones & Lectins “Okay, I get it,” you say. “Try to avoid blood sugar spikes. What does that have to do with lectins? I really like my black-bean patty (or muffin, or oatmeal, or fill-in-the-blank-grain-based breakfast). And I like to eat it with a side of whole-grain avocado toast, thank you very much.” We’ve seen how even one meal can affect the delicate hormonal balance; however lectins don’t work quite so quickly. They are the silent destroyers that can trigger the body to attack its own organs. There are dozens of autoimmune diseases involving the hormonal glands. If you’re consuming lectins on a regular basis, your endocrine system may be first on the chopping block. (4) (10) Autoimmunity Most doctors cannot diagnose autoimmune diseases until hormone glands have lost enough of their function to cause you dysfunction. A gland like your thyroid might be under attack for more than a decade before it sends out warning signals. (5) If you’ve started to notice that you don’t feel right, it’s time to make a change before things get out of control. Isabella Wentz says that gut permeability occurs as early as Stage 2 in Hashimoto’s, a common autoimmune condition. (6) Stage 2 is when antibodies noticeably begin to rise—and it might still be years before symptoms of a weak thyroid begin affecting your life. You could improve your hormone balance just by eliminating spikes in blood sugar. There are lots of diets that accomplish this. (i.e. any diet that eliminates grains and sugar). Very few diets, however, also seek to eliminate lectins, thereby healing the gut and calming the immune system. The Plant Paradox The Plant Paradox is a gut-healing protocol that seeks to eliminate blood sugar spikes, eliminate all problem lectins, and optimize fatty acid consumption. It also boasts a 93% clinical remission rate of autoimmune disease in patients that follow the protocol. (7) Don’t wait until your organs are noticeably under attack. There are several things you can try that could save your endocrine glands from dietary peril: 1. Buy and read The Plant Paradox, and immediately begin to follow the Yes/No list. 2. Drastically increase your veggie consumption: Eat 4-9 cups of non-starchy veggies daily. Try 1 cup at breakfast, 2 cups at lunch, and 2 cups at dinner to start. This will get your digestive system moving and support your liver. 3. Make a plan for the future: start to build a collection of […]

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31 Quick & Easy Lectin-Free Snack Ideas https://lectinfreemama.com/2018/09/03/lectin-free-snack-ideas/ Mon, 03 Sep 2018 17:20:10 +0000 https://lectinfreemama.com/?p=6971 Frequently asked question: “What are your go-to lectin-free snack ideas?” Unfortunately, I’m a little boring when it comes to snacks. I generally snack on the same handful of nuts every single day and wait until dinner to unleash my inner kitchen Goddess. My daughter starts pre-school this week, so that’s all about to change. I can’t just pull things out of the fridge for snack time–like, I actually have to pack things. I’ve spent the past month developing and testing (OK, tasting) the quintessential list of lectin-free snack ideas for kids and adults, just in time for school to start! To familiarize yourself with a lot of the ingredients I use regularly, check out my A to Z Guide to Lectin-Free Cooking and my Complete Pantry Checklist for Going Lectin-Free. This post contains affiliate links. See my disclosure policy for more info.   Bagel Thins Sliced grain-free bagels with toppings are like little compliant mini pizzas–you can make as many varieties as you want and pop them all in the oven to bake for the perfectly portioned lectin-free snack. START WITH: Stale Grain Free Bagels –> Get Dr. Gundry’s recipe HERE! Start by slicing day old (at least) grain-free bagels into thin rounds (usually in half is thin enough). Brush with oil or butter, add toppings, and bake for 10 minutes at 325 degrees F. 1. Prosciutto Manchego: brush with olive oil and top with thin sliced prosciutto di Parma pieces and shredded manchego cheese. Drizzle with balsamic vinegar after baking. 2. Goat Cheese & Basil: brush with olive oil and top with crumbled goat cheese and thin-sliced basil leaves. 3. Garlic Parmesan: brush with butter and sprinkle with garlic powder and grated parmigiano-reggiano. 4. Cinnamon Sugar: brush with butter and sprinkle with cinnamon and granular sweetener.    Lectin-Free Recipes in Your Inbox Sign up HERE!   Dips A lectin-free snack is only as good as the dip it’s paired with, amirite? Here are 5 different dip options to whip up and store in the fridge for an after-school/work snack. 1. Classic Guacamole: avocados, lime juice, cilantro, salt, & hot sauce 2. Artichoke Pesto: ricotta, artichoke hearts, fresh basil, olive oil, & grated parmigiano-reggiano 3. Cauliflower Hummus: steamed cauliflower rice, garlic, tahini, lemon juice, & cumin 4. Black Bean Hummus: pressure cooked black beans, garlic, tahini, lemon juice, & cumin 5. Fruit Dip: sour cream, sweetener, & lime juice. –> Get all 5 dip recipes HERE. Dippers: chopped veggies chips tortillas pickled veggies sliced seasonal fruit   Drinks Your lectin-free snack doesn’t have to be chewable–it can be drinkable! And just as delicious. From a quick green smoothie to a nutty, chocolaty shake, these drinks offer a refreshing break from a busy day. START WITH: Sparkling Water –> Get a 12-pack HERE. 1. Quick Green Smoothie: Blend 3/4 cup unsweetened vanilla coconut yogurt, 1 avocado, 1 frozen green banana, & 1/2 cup chilled sparkling water. 2. Seasonal Fruit Slushie: Blend 1 cup seasonal fruit, 2 cups ice, & 1/2 cup chilled sparkling water. 3. Chocolate Nut Butter Smoothie: 2 tablespoons nut butter, 2 tablespoons cocoa powder, 3/4 cup chilled coconut milk, & 1/4 cup chilled sparkling water. Blend.   Pizza Triangles Who doesn’t love pizza? Better yet, who doesn’t love eight different kinds to choose from? When you pre-cut a cauliflower pizza crust into triangles, you can put a small amount of toppings on each one to create eight different lectin-free snacks. START WITH: A Cauliflower Pizza Crust –> Get a 6-pack of compliant cauliflower crusts HERE. (Use code 6pack at checkout for $10.00 off.) Pre-cut 1 pizza crust into 8 wedges, load each wedge with toppings, and bake for 10 minutes at 400 degrees F (for crispier crust, pre-bake the wedges before adding toppings). 1. Caramelized Onion: Cream cheese and caramelized sweet onions. 2. Prosciutto: A small slice of triple-creme brie cheese and thin slices of prosciutto di Parma. 3. Broccoli Cheddar: Shredded goat cheddar cheese and small broccoli florets. 4. Margherita: A teaspoon of Pomi strained tomatoes, 1/2 slice buffalo mozzarella, and thin sliced basil leaves.   Snack Mix At long last, the lectin-free snack mix we’ve all been craving is here, and man, is it good. Start with a 4-ingredient all-purpose snack mix, and add spices or chocolate to rival any store-bought lectin bomb. START WITH: All-Purpose Snack Mix 2 cups coconut flakes cereal 2 cups green plantain chips 1 cup chopped nuts 1 cup puffed millet –> Get up to 50% off these ingredients at Thrive Market. Toss with the following seasonings/oils and bake 15 minutes at 325 degrees F (all except chocolate). 1. Garlic Parmesan: Add 3/4 cup grated parmigiano-reggiano, 4 tablespoons melted French/Italian butter, and sprinkle with garlic powder before baking. 2. Red & Smoky: Add 4 tablespoons melted red palm oil and sprinkle with smoked paprika before baking. 3. Nutty Chocolate Coconut (do not bake): Melt together 1/4 cup nut butter, 1/4 cup extra dark chocolate, and 1/4 cup coconut oil. Add 3/4 cup shredded coconut and combine with snack mix. Toss in a plastic bag with 1 cup confectioner’s Swerve.   Save up to 50% on Lectin-Free Ingredients –> Read How to Go Lectin-Free on a Budget   Quesadillas Turn leftover tortillas into a lectin-free snack by adding fillings, folding in half, and frying in a skillet to make a quesadilla. START WITH: Cassava Flour Tortillas –> Get my 3-ingredient recipe HERE. Layer toppings on a single tortilla, fold in half, and cook in an oiled skillet until browned on both sides. Cut into 4 wedges. 1. Prosciutto & Provolone: 2 slices prosciutto di Parma, shredded Italian cheese, and  sprinkle with dried oregano. 2. Tart Apple Cheddar: shredded goat Cheddar cheese and shredded tart apple (like Granny Smith). 3. Cinnamon Cream Cheese: spread with full fat cream cheese and sprinkle with cinnamon and sweetener. 4. Black Bean: pressure cooked black beans, mashed. Serve with hot sauce.   Twice-Baked Chips Chips are good on their own, but you can add even more seasonings and goodies and re-bake them to make a crunchy, delicious, lectin-free snack even crunchier and more delicious! START WITH: Packaged Chips sweet potato chips tortilla chips plantain chips apple chips coconut chips –>Get up to 50% off all […]

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The Ultimate Party Platter https://lectinfreemama.com/2018/08/21/party-platter/ https://lectinfreemama.com/2018/08/21/party-platter/#comments Tue, 21 Aug 2018 01:37:06 +0000 https://lectinfreemama.com/?p=6945 Are you the kind of person that brings a bag of chips and a tub of dip to a party? Cause I totally am…er, was. It’s not that I’m sometimes lazy or a procrastinator (just kidding, I am). It’s that I’ve got things to do, and spending 4 hours in the kitchen on a likely Pinterest fail is not one of them. Which is why I spent 4 hours in my kitchen coming up with THE ULTIMATE PLANT PARADOX PARTY PLATTER. I did it for you all, so that you could make an easy–but super delicious–dip, buy a bag of compliant chips, and scurry off to your night of revelry. Or…you could be THE ULTIMATE PLANT PARADOX PARTY HOST and make every single dip in this post with a whole platter of chopped veggies, root vegetable chips, and some seasonal fruit. Everyone will exclaim how amazingly delicious your “healthy food” is. You will, of course, be invited to every party from now on (it’s OK–people like me for my food too).   This post contains affiliate links. Please read my disclosure policy for more info. Get a Platter Before you make a party platter, you need an actual serving platter. It seems obvious, but I was once asked to bring veggies and dip to a party. I chopped up all the veggies and realized I had nothing to serve them on, so I brought them in a large Tupperware bowl that people had to dig around in. Not my best moment. Make Some Party Dips Five delicious dip options for serving to hungry, non-suspecting guests. Garlic Cauliflower Hummus For party hummus without the lectins, combine 1 bag of frozen cauliflower rice, steamed, 1 garlic clove, 2 tablespoons tahini, juice of 1 lemon, and 1 teaspoon cumin in a food processor. Process until smooth (add water to thin, if needed). Serve with: broccoli florets, carrot sticks, plantain chips Black Bean Hummus For this phase 3 or vegetarian low lectin hummus, combine 1 15-ounce can pressure cooked black beans (drained), 1 clove garlic, 2 tablespoons tahini, juice of 1 lemon, and 1 teaspoon cumin. Pulse in a food processor until smooth (also adding water to thin, if needed). Serve with: sliced kohlrabi, jicama chips Free recipes in your inbox every week. Sign up HERE. Artichoke Pesto For a delicious new take on party pesto, combine 1/2 cup sheep or goats milk ricotta, 1/2 cup chopped artichoke hearts, 1/2 cup fresh basil leaves, 1/4 cup olive oil, and 1/4 cup grated pecorino romano. Process in a food processor until smooth. Serve with: celery sticks, sweet potato chips Classic Guacamole The new classic party guacamole, without the nightshades. Combine 2 smashed avocados, juice of 1 lime, 2 tablespoons chopped fresh cilantro, salt to taste, and a dash of Chalula sauce. Serve with: cauliflower florets, tortilla chips Fruit Dip For a seasonal fruit party platter, serve up the easiest fruit dip ever by mixing 1 cup full fat sour cream and the juice of 1 lime. Sprinkle cinnamon and granular sweetener on top. Serve with: sliced seasonal fruit, sliced pickled beets   Party Dippers Get a few or get them all! A master list of things to serve with your amazing dips. Fresh Veggies broccoli florets carrot sticks celery sticks cauliflower florets jicama sticks sliced kohlrabi sliced pickled beets Seasonal Fruit (for Fruit Dip) strawberries sliced peaches and nectarines sliced apples Packaged Chips* ( with links to my favorite brands!) jicama chips green plantain chips tortilla chips sweet potato chips Get up to 50% off all of these chips –> Read how to re-stock your entire pantry lectin-free HERE.   Print All Five Recipes Ultimate Plant Paradox Party Platter Make the most delicious and nutritious party platter ever with these 5 Plant Paradox compliant dip recipes: Cauliflower Hummus, Black Bean Hummus, Artichoke Pesto, Classic Guacamole, and Fruit Dip Cauliflower Hummus 1 bag frozen cauliflower rice (steamed) 1 clove garlic 2 tablespoons tahini juice of 1 lemon 1 teaspoon cumin Black Bean Hummus 1 15-ounce can black beans (drained and pressure cooked) 1 clove garlic 2 tablespoons tahini juice of 1 lemon 1 teaspoon cumin Artichoke Pesto 1/2 cup sheep or goats milk ricotta 1/2 cup chopped artichoke hearts 1/2 cup fresh basil leaves 1/4 cup extra-virgin olive oil 1/4 cup pecorino romano (grated) Classic Guacamole 2 medium avocados (smashed) juice of 1 lime 2 tablespoons chopped fresh cilantro 1 dash chalula sauce Fruit Dip 1 cup full fat sour cream juice of 1 lime cinnamon granular sweetener Dippers cut veggie sticks (jicama, cauliflower, carrots, celery, kohlrabi) cut seasonal fruit (apples, peaches, nectarines, strawberries, green mango) packaged chips (jicama, sweet potato, plantain, tortilla) TO MAKE hummuses and pesto, combine each recipe’s ingredients in a food processor and pulse until smooth. Add water to thin, if necessary. Add salt and pepper to taste. TO MAKE guacamole, combine avocados, lime juice, and cilantro and mash with a fork. Add salt, pepper, and a dash of hot sauce to taste. TO MAKE fruit dip, combine sour cream and lime juice. Sprinkle with cinnamon and granular sweetener.  

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3-Ingredient Cauliflower Gnocchi https://lectinfreemama.com/2018/08/11/cauliflower-gnocchi/ https://lectinfreemama.com/2018/08/11/cauliflower-gnocchi/#comments Sat, 11 Aug 2018 18:17:38 +0000 https://lectinfreemama.com/?p=6929 Fall is fast approaching and it’s time for simple meal ideas you can make ahead, freeze, and cook in 10 minutes on the weeknight. My sweet potato gnocchi has been such a big hit for families, I thought I would just…replace the sweet potato with cauliflower. That’s literally all I’ve done here, and it was another smashing success! Also, it’s fun to make (a toddler can even help) and those little dumplings are chewy, delicious comfort food for fall weeknights. This post contains affiliate links. Please read my disclosure policy for more info. Prep the Cauliflower Start with 1 pound of large-cut cauliflower florets–about half a large head cut into 4-5 chunks. Put them in a large pot, cover with water, a few dashes of salt, and bring to a boil. Once boiling, turn heat to medium and cook 15 minutes until cauliflower is very tender. Drain, transfer to a medium bowl, mash until smooth, and allow to cool slightly (stirring helps). The mash will likely be very wet. To extract some of the water from it, place the mash in a clean dish towel and wrap and twist it to “squeeze” some water out. Alternatively, use a towel and simply press it into the mash a few times to absorb some water. There’s no need to get it all out–just enough so that you don’t have to use 3 cups of flour to absorb the moisture.   Get more free dinner recipes! Sign up HERE.   Make the Dough Add one egg, beaten, and stir to combine. Here comes the part that can’t be measured. You’re going to be using cassava flour (favorite brand linked). Depending on the brand of flour and how much water you squeezed from your cauliflower, you’ll need anywhere from 1.5 to 2 cups of flour. Slowly add it to the dough and work with your hands to incorporate the flour. When you reach the point where the dough is no longer sticking to the bowl or your hands, that’s enough flour. You don’t want to keep adding flour or the dough will get crumbly and difficult to roll. Form the dough into a smooth, round ball, and it’s ready to roll (literally)! Roll It Out If you’re going to serve them immediately, bring the large pot of fresh salted water to a boil. Meanwhile, roll the dough into snakes about the width of your thumb or smaller. Here’s where you’ll discover how well you mashed the cauliflower. Big chunks of cauliflower will mess up your rolling game. If this happens, mash it up and incorporate it back into another roll of dough. Do this until the whole ball of dough is in little snakes.   Get up to 50% off cassava flour –> Read how to stock your entire pantry lectin-free HERE.   Make Gnocchi Cut the long snakes into 1-inch pieces. Use your thumb and forefinger to gently squeeze the ends inward to make a “thumbprint dumpling.” If you’re going to store and save these for a weeknight, pour a 1/4 cup of cassava flour onto a plate or flat surface. Gently roll the dumplings around in the flour and place them in a freezer bag or storage container in a single layer. To store another layer in the same container, place a piece of parchment paper or wax paper over the bottom layer. Freeze for up to 3 months. When it’s time to cook, you can put them straight from the freezer into boiling water. For cooking instructions, read on: Once your water is boiling, work in batches to gently lower gnocchi into the water and allow to cook. As soon as they float to the top of the water, remove with a slotted spoon and place in a covered dish to keep warm. This will be a constant job of lowering uncooked gnocchi and removing the ones that are finished.   Make a Meal When you make the dough ahead of time, you can have a gourmet weeknight meal in 20 minutes. Sautéed in olive oil with some mushrooms, basil, and Feta cheese, gnocchi can be a delicious and savory main dish. TOTAL TIME 1 HOUR or 20 MINUTES (if pre-made)     SERVES 4 INGREDIENTS 1 pound large cauliflower florets 1.5 – 2 cups cassava flour 1 pastured or omega-3 egg sea salt and black pepper 1/4 cup olive oil, plus more for drizzling 10 ounces baby Bella mushrooms, chopped 3 cloves garlic, chopped 4 ounces Greek Feta, crumbled fresh torn basil leaves, for serving   INSTRUCTIONS (if gnocchi is pre-made, skip to second half of third step) COVER the cauliflower florets with cold water in a large pot and bring to a boil. Simmer for 15 minutes. Drain, cool slightly, and then mash in a large bowl. Use a towel to squeeze out some of the water and return cauliflower to the bowl. ADD the egg and salt and stir to combine. Slowly add the flour, working with your hands, until the dough no longer sticks to the bowl (or your hands), but isn’t crumbly. Bring a large pot of water to a boil. ROLL the dough into long snakes, about the width of your thumb. Cut into 1-inch pieces and press a thumbprint into each piece. Carefully drop the pieces into the boiling water, working in two batches. When they float to the surface, remove with a slotted spoon and store in a covered dish to keep warm. MEANWHILE, heat the oil in a large skillet over medium-high heat. Add the mushrooms, garlic, and several grinds of salt and pepper. Cook, tossing, until just tender, 6-8 minutes. Add to the gnocchi and toss to combine. Serve sprinkled with Feta, chopped basil, and additional pepper. Drizzle with olive oil.   Printable Recipe Cauliflower Gnocchi with Mushrooms, Basil, & Feta Make this easy 3-ingredient cauliflower gnocchi with cauliflower, cassava flour, and egg. Then sauté in olive oil with mushrooms, basil, and Greek Feta cheese for a filling lectin-free fall dinner. 1 pound large cauliflower […]

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Artichoke Gazpacho https://lectinfreemama.com/2018/08/06/artichoke-gazpacho/ Mon, 06 Aug 2018 00:58:59 +0000 https://lectinfreemama.com/?p=6908 This recipe comes from fellow blogger Cristy Powers over at Powersbeing.com. As a patient of Dr. Gundry’s and a follower of the Plant Paradox, Cristy has successfully put Lupus into remission. She’s since dedicated her time to spreading the lectin-free message. Cristy loves crafting original compliant recipes like this Artichoke Gazpacho, curating wellness tips, and writing about new adventures. You can also follow her on Instagram. This post contains affiliate links–please read my Amazon Associates Disclosure on this page for more info.   Why Artichoke Gazpacho Cristy was craving a light, cool and healthy meal with the crazy summer heat. She loves the idea of eating chilled soups and thought artichoke would be an excellent main ingredient for a gazpacho without the typical tomato base. Loaded with vegetables, this recipe is not only lectin-free, but vegan, savory and very filling! What you Need The vegetables first bake in the oven, but then you’ll transfer them to a blender to make the gazpacho. Since the soup is served chilled, you don’t need a blender that heats liquid. You can blend the tender-baked veggies and broth with an immersion blender in a pot or a simple stand blender. The Recipe PREP TIME 30 MINUTES     TOTAL TIME 5 HOURS (with chill time)     SERVES 4 INGREDIENTS 30 whole artichoke hearts 3 celery ribs, chopped 2 whole shallots, minced 4 garlic cloves, minced 3 tablespoons olive oil juice of 1 lemon 1 bunch of fresh thyme (leaves only) sea salt & cracked black pepper 1/4 cup organic coconut cream (unsweetened) 4 cups vegetable broth INSTRUCTIONS PREHEAT oven to 375 degrees F and line a baking sheet with foil. PLACE artichoke hearts on the baking sheet in a single layer. Sprinkle thyme leaves evenly over and season with salt and pepper, to taste. Drizzle with half the olive oil and lemon juice and bake for 35 minutes. REMOVE from oven and add the celery, shallots, garlic, and remaining oil and lemon juice to the sheet. Toss to combine, spread out, and bake an additional 20 minutes. ADD slightly cooled vegetables to a blender, along with coconut cream and vegetable broth. Blend until smooth and creamy and refrigerate for 3-4 hours. SERVE gazpacho chilled, season with salt & pepper to taste, and garnish with additional fresh thyme leaves.   More Recipes from Cristy Creamy Vegan Cauliflower Soup Vegan Cream of Broccoli Soup   Printable Recipe Artichoke Gazpacho Beat the summer heat with this vegan summer artichoke gazpacho, and when the weather turns chilly, serve it hot! 30 whole artichoke hearts 3 ribs celery (chopped) 2 whole shallots (chopped) 4 cloves garlic (chopped) 3 tablespoons olive oil (divided) juice 1 lemon (divided) 1 bunch fresh thyme (leaves only) sea salt and cracked black pepper 1/4 cup coconut cream (unsweetened) 4 cups vegetable broth PREHEAT oven to 375 degrees F and line a baking sheet with foil. TOSS artichoke hearts, celery, shallots, and garlic on baking sheet with olive oil, lemon juice, and salt and pepper to taste. Sprinkle evenly with fresh thyme leaves. Spread into an even layer and bake for 55 minutes, tossing halfway through. ADD slightly cooled vegetables to a blender, along with coconut cream and vegetable broth. Blend until smooth and creamy and refrigerate for 3-4 hours. SERVE gazpacho chilled, season with salt & pepper to taste, and garnish with additional fresh thyme leaves.    

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An A to Z Guide to Lectin-Free Cooking https://lectinfreemama.com/2018/07/30/lectin-free/ https://lectinfreemama.com/2018/07/30/lectin-free/#comments Mon, 30 Jul 2018 17:12:01 +0000 https://lectinfreemama.com/?p=6855 Welcome to my Lectin-Free for Beginners class! This lesson is for newbies to the lectin-free lifestyle or those who simply like to look at pictures of delicious ingredients (so, everyone). This is an A to Z guide about all things lectin-free, where C definitely stands for chocolate and every other letter represents something equally as beneficial and nourishing for our bodies. This article contains affiliate links. Please read my disclosure policy for more information.   Lectin-Free: A Complete Guide For each letter of the alphabet, I’ve chosen a popular lectin-free food item or items that I’ve incorporated into my lifestyle on a regular basis. I’ve also provided links to my favorite foods and products I personally use and recommend in baking and cooking. So, everyone sit cross-legged on your virtual mat and get ready for some lectin-free learnin.’ A  Avocados Avocados are recommended every single day on the Plant Paradox diet. They’re actually a botanical fruit, and they have the highest fiber content of any. Avocados are one of the only fruits high in monounsaturated fat (the kind that lowers bad cholesterol). They’re extremely  good for your brain, heart, skin, and pretty much every organ in your body! Favorite avocado product: avocado oil B  Basil Basil makes awesome pesto, and that’s a fact, not an opinion–just ask the Genoans. There are different varieties, with aromas ranging from cloves, to lemon, to cinnamon. Basil is part of the mint family, and some adventurous palates enjoy it in things like chocolate and ice cream. It’s also a natural insect repellent (all the more reason to plant some in your backyard). Favorite basil product: pesto paste C  Chocolate Or cacao or cocoa–there’s a difference. CACAO is the name of the bean and anything derived from the bean (nibs, butter, powder) COCOA is the name of the powder made from ground cacao beans roasted at high temperatures. Either way, chocolate is lectin-free and the cure for everything. (anecdotal evidence) Favorite chocolate: Midnight Reverie squares D  Dandelion Flowers Besides dandelions, other popular ones are calendula, hibiscus, figs (yup, flowers), zucchini blossoms, lavenders, pansies, roses, sage flowers, and violets. Try tossing them into salads or grinding them into a smoothie. Before you shop for dandelions in your front yard, make sure they’re actual dandelions and not look-alikes. Dandelion flowers grow on single, long, hairless stems (not branched). Favorite dandelion product: root detox tea E  Eggs Local pastured eggs will look like your farmer woke up and went for an easter egg hunt. Eating one is like taking a multi-vitamin–a single egg has vitamins A, B2, B5, B6, B12, D, E, K, folate, phosphorus, choline, selenium, calcium, and zinc. Although they’re are high in cholesterol, eggs do NOT raise bad cholesterol. Plant Paradox recommended eggs (pastured/omega-3) will also lower triglycerides. Duck eggs make fluffier, higher-rising baked goods than chicken eggs (try them sometime!) Favorite product for vegan baking: vegan egg replacer F Feta Feta cheese can be a trickster because the “rules” surrounding Feta in most parts of the world are not the same as they are in Greece. True Feta cheese is made with sheeps milk (and sometimes goat); *never* cows milk. The Greeks feel cows milk yields a crumbly, sour-tasting block. The rest of the world doesn’t seem to care one way or the other. Read your labels if your “Feta” is not imported from Greece. Make your own: Feta cheese starter culture G  Green Smoothie As the first recipe on the cleanse, the Green Smoothie is most people’s first taste of the Plant Paradox. I’ve made some personal tweaks that I think improve it. I replace the filtered water with cold sparkling mineral water and the mint sprig with an inch of fresh ginger. Sometimes, I’ll add half a green banana for some extra resistant starch or use a mix of baby super greens (kale, chard, spinach) instead of romaine. The more ice cubes, the better. It’s not possible for this smoothie to be *too* cold. Favorite supplement to add to the green smoothie: concentrated polyphenols H  Hemp Hearts Hemp is not the same thing as marijuana; however, both plants are part of the cannabis family. Hemp is used for everything from skin care products to clothing to dietary supplements. There are over 25,000 known uses for it. Hemp hearts are one of the best sources of lectin-free vegan protein, also containing both omega-3 and omega-6 fatty acids, vitamins A, B1, B2, D and E, calcium, and iron. They’re excellent sprinkled on salads and soups or blended into smoothies for a shot of plant-based protein. Favorite hemp heart product: Manitoba Harvest I  Inulin Inulin itself is not a flower, but industrial producers s extract it from the roots of this flowering woody perennial–chicory. To make pure inulin, the fructo-oligosaccharides (FOS) are chemically extracted from the chicory roots and purified in liquid or granular form. FOS are long chains of fructose units held together by molecular bonds. Human gut enzymes cannot digest them. Inulin specifically describes FOS that are more than 10 units long. Favorite inulin product: Pure Organic J  Jicama This native Mexican apple potato looking thing is a lectin-free source of inulin and resistant starch. It’s high in potassium (yes, a vegetable source!) and one serving has 44% of your daily value of vitamin C. Jicama contains folates, riboflavin, pyridoxine, pantothenic acid, thiamin, magnesium, copper, iron, and manganese. It tastes like a savory apple and pairs splendidly with guacamole if you peel and cut them into dipping sticks. Favorite jicama product: jicama chips K  Kids Meals Doing away with harmful lectins isn’t just for adults–kids can learn to love lectin-free foods too. Stock up on their favorite compliant things. Even if you’re giving them olives at literally every meal, it’s better than Cheetos. Keep offering–you never know when they’ll surprise you and decide to try something they refused to touch in the past. If your kids are simply “along for the ride,” introduce them to phase 3 options. Peel and deseed ripe, locally grown tomatoes or […]

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