The Simple Cooking Guide to Keep Lectins in Check

While scrapping lectin-rich meals from your diet is healthy for your body, that’s not the only upside to a low-lectin diet as you also cut down on shopping costs as well. So in the spirit of helping you hit this bird with two stones, here is a simple cooking guide to help you keep your consumption of lectin proteins to a minimum.  
First things first… 
Just what exactly does eating lectin-free entail? 
Plants are masters of the natural chemistry field and in their defense arsenal lies an important category of  a toxic defensive protein called lectin that keeps predators (humans and animals alike) away with the threat of agonizing side effects such as nausea, diarrhea, vomiting, and a host of other digestive complications. 
The secret to a lectin-free menu 
The first thing you need to do is eliminate corn of any kind whatsoever from your diet. This includes normal milk, corn-fed animal products aka free-range, and in-season fruits. A comprehensive blacklist to keep close to your chest also features: 

• Beans and legumes 
• Grains 
• Nightshades 
• Squash  
• Off-Season Fruit  
Embracing the right kind of cooking 
As a rule of thumb, good cooking should be centered around great taste rather than more ingredients on an overflowing shopping list. Meals free of lectin will allow you to do just that as they are not only easy on the pocket but also fast and simple to make. The reason behind this is that a standard meal of this kind utilizes at most five ingredients which translates into all of the aforementioned benefits. 
Well if you don’t know where to start, then the below Miracle Noodles with Pesto offers the perfect dinner option as all it needs to prepare is four tasty and all-natural ingredients. It might seem simple but make no mistake about, this is one meal to bring your neighbors sniffing around. Here’s exactly what you’ll need: 
• Miracle Noodles 
• Olive oil 
• Basil pesto 
• Broccoli florets 
Another upside with this meal is that you only use just a single pan which translates into fewer dishes to wash. If Chinese food is your cup of tea, then you’ll find the Stir-fry Shrimp Bok Choy simply irresistible. For a lectin-free variation of this classically flavored stir-fry, here are the ingredients to use: 

• Bok choy 
• Garlic 
• Sesame oil 
• Ginger 
• Wild Shrimp 
Fewer ingredients mean you spend less time in the kitchen and less money in the grocery store. Procrastination is the thief time so get on this line of dieting ASAP; it’ll cost very little to do so, in fact, it’ll cost you less money than you spend on your current diet. Moreover, you have much to gain as lectins are known to instigate a number of nutrient deficiencies, interfere with normal digestion and cause massive damage to the gut.  
Readying your body for the battle 

Chances are that the bad bacteria are running the show in your intestines as, if you’re anything like the rest of us, you’ve probably been ingesting the wrong kinds of processed sugars and lectins for the better part of your existence. So it’s time to turn the tables in your tummy’s favor as this could help you: 

• Cut down some extra weight 
• Increase the concentration of the right kind of bacteria in your system 
• Keep inflammation in check 
So how do you effectively ready your body? Well, the answer lies in the following: 
The Plant Paradox 3-day Cleanse 
This simple three-day cleanse hands control over to the good kind of bacteria. Similar to how beefed up bodyguards stand watch and keep unauthorized people away at a club’s entrance, so too does this regime keep the bad variety at arm’s length. A cleanse could be the stepping stone to achieving those health heights you only dream of. 
To help you on your way there, here is a list of the lectin-rich foods that you shouldn’t give the time of day: 
• Fruit, roots, Tubers, Nightshade plants, Soy and Dairy 
• Farm animal protein, grains or pseudo-grains and Canola 
• Seeds, inflammatory oils, eggs, sugar and Corn 
Vegetables are a great option 
Now that you have a sizeable picture of what not to eat, here’s what you can particularly with regards to vegetables that should be your new go-to meal: 
• Spinach, Basil, Mint, Perilla, Algae, Seaweed, Mushrooms and Sea vegetables 
• Parsley, Romaine, Escarole, Garlic, Mustard greens, Fennel and Kohlrabi. 
• Dandelion greens, Butter lettuce, Endive, Mesclun, Asparagus and Beets 
• Okra, Hearts of palm, Cilantro, Radishes, Artichokes and Carrots. 
• Celery, Chicory, Scallions, Chives, Onions, Kimchi and Nopales cactus. 
• Raw sauerkraut, Broccoli, Bok choy, Watercress, Kale and Arugula. 
• Cabbage, Cauliflower, Brussels sprouts and Swiss chard. 
All the veggies here are good for you, however, the dark leafy varieties are particularly more nutritious. To substantiate this statement, findings of the USDA indicate that this type of veggies is rich in folate good for your heart and Vitamin K that is the required element for strengthening bones. Moreover, they can also help deal with inflammation. 
Protein watch 
In this category, do not exceed a daily limit of 8 ounces for either pastured chicken or fish caught in the wild. This translates to approximately two daily deck-card sized portions. 
Additives to go for 
With regards to spices, dressing, sauces and oils here is a breakdown of those that make the cut: 
• Flaxseed, coconut, walnut and sesame seed oil 
• Macadamia, hemp seed, avocado and extra-virgin olive oil 
If you feel your meal is a bit lacking in the flavor department, try incorporating the lectin-free meals with: 
• Vinegar 
• Fresh spices, herbs and cracked black pepper 
• Mustard 
• Sea salt 
Other Pointers 
Pressure cook: If your menu encompasses potatoes, beans, tomatoes and quinoa, then this type of cooking will help reduce the concentration of plant lectins in the aforementioned foods. This method doesn’t do away with all the lectins in the meal, however it’s a step in the right direction 
Deseed and peel veggies and fruits: The hull, rind and peel are the parts with the most lectins concentration so its best you do away with them before cooking. 
Opt for white over brown grains: Brown rice is your foe but white rice, on the other hand, should be your new best friend. The same goes for white bread and wheat bread respectively. Remember bread of any kind is a no-no but when push comes to shove, always go white. Moreover, strip the hull off brown rice so that you get rid of even the little lectins that they do have. 
Final verdict 
Cleanse is by no means an easy task but the good news is that it’ll get easier with each waking day. Be sure to take it at your own pace, one step at a time, not too fast but not too slow either. If the thought of giving in to past bad food habits crosses your mind, then remember the bad bacteria are always waiting to pounce as soon as you slip up. Therefore, after the cleanse, stick on the narrow of lectin-free food and you should be just fine. In fact, you’ll be more than fine.