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LECTIN FREEDIET PARADOXThe Basic Rules For EasyHealthy Lectin Free DietCOOKE WALTER
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Copyright October 2018 by CookeWalterAll Rights Reserved. Contents of this bookmay not be reproduced in any way or byany means without written consent of thepublisher, with exception of brief excerptsin critical reviews and articles.All texts, calls, letters, testimonies andenquiries are welcome.
CONTENTIntroduction . 1What Are Lectins? . 6Why Are They Considered Bad Guys In OurBody System? . 8Do I Have Leaky Guts? . 10So What Do I Do? . 11And How Does It Fight Lectins? . 13But How Do I Reduce Lectins In My Diet?. 16The Basic Rules For Easy Healthy LectinFree Diet . 20Lectin Free Recipes . 48
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INTRODUCTIONLectin free diet seems to be the latest foodparadox trending everywhere. One thingthat interests me most about humans isthat we don’t play with our health. You arereading this book now just for the sake ofyour health. That is great indeed. Butthen, we are so quick to jump intoconclusions of things.What we should be asking at thispoint is what these lectins are all about.Are they all that deadly as claimed? Yes,they are. Though lectins have beenclaimed to be toxic to our body, they also1
play important roles in the same bodysystem. If that is the case, how do we findthe right balance for this?And God said, “Behold, I have given youevery herb bearing seed, which is upon theface of all the earth, and every tree, inthey which is the fruit of a tree yieldingseed. To you it shall be for meat. And toevery beast of the earth and to every fowlof the air, and to every thing that creepethupon the earth, wherein there is life. Ihave given every green herb for meat: andit was so. Genesis 1:29-30 KJV2
Man has existed centuries ago andthese lectins have been there, even beforeman. The lectins were there when Godgave all trees and herbs as food to man. Ithas lived with man all through thecenturies till this our generation.So I get confused with the recentsocial tension on this lectin free diet stuff.What the heck is it all about? I recommendeveryone that has put effort in one way orthe other to bring up this lectin issue tolimelight. I strongly believe thateverything was geared towards remindingus the need for us to be monitoring theamount of lectins we ingest on daily basis.3
To that effect I tried everythingpossible to make sure that I put this piecetogether for a better understanding of thisrecent lectin issue. This book is solelywritten to guide us on how to go about thislectins to prevent them from havingadverse effects on our health. So there aresimple rules mapped out for every one ofus to follow in order to safely managefoods with lectins in them. Though it isimportant to promote lectin free diet but atthe same time we don’t run away fromfoods that contain lectin because we needthem too.4
But before we jump into these rules itis expedient for us to understand theselectins very well so we don’t get misled.5
WHAT ARE LECTINS?Lectins are carbohydrate-bindingproteins that stick to the cell membranesin our digestive tract. They are known toexist in most animal plant-base foods likethe grains and legumes. They contain thenitrogen plants need for growth. Of course,they are abundantly found in legumes,nightshades, vegetables and grains. Somelectins like the ricin found in Castor oil arepoisonous. Moreover, lectins are known tobe toxic to human health, especially whenthey are in high concentration in the guts.6
However, some researches haveshown that some lectins likephytohemagglutinins and Concanavalin Ahelp in cell interactions and cell division,which is very important for the entire bodysystem for growth. These lectins are alsoreported to be beneficial to some friendlybacteria in the body. Also, some lectinsplay vital roles in our immune system. Forinstance, the mannose-binding lectinsserve as the first-line defense againstmicroorganisms that invade the bodysystem. They are known for their activepathogen removal function in the immunesystem. CLEC11A we know today7
promotes bone growth. Generally, lectinsare important to health. But.WHY ARE THEY CONSIDERED BADGUYS IN OUR BODY SYSTEM?Lectins as we know are highly specificto sugar moieties of molecules, and theystick to the cell membrane of our digestivetrack, which is our gut lining. Cellmembranes are semi-permeable thin filmsthat enclose our body cells. Our bloodstream is shielded by this lining. Whenlectins find their way into the guts they tryto bind to these linings.Having few amounts of theseindigestible proteins in the gut is not bad8
to our health. But when the concentrationof these lectins increases and becomes tomuch for the gut, the pressure exacted bythese lectins leads to wear and tear on themembrane surface. Hence, cutting openthen membrane wall, causing leak into theintestinal cells. You know what it means,right?Substances and microbes that are notpermitted to pass through the membranecan now go through without muchresistance. And when these lectins findtheir way down to the blood stream andveins they cause noticeable health effectswhich include vomiting, nausea, diarrhea,9
headache, fatigue, inflammation, etc. Thisgut leak issue is what many call LEAKYGUT SYNDROME.DO I HAVE LEAKY GUTS?No you don’t. But leaky gut can leadto many confusing health issues such asfatigue, inflammations, headache,diarrhea, nausea, and even allergies.When your gastrointestinal wall is cutopen, then your system is prone to lots ofhealth effects because bacteria, virus andtoxic substances now have easy accessinto your bloodstream. This is the solereason why lectins are avoided in our diet.10
But if you notice any or combination ofthese symptoms, don’t rush intoconclusion that it is a result of leaky gut.SO WHAT DO I DO?Discuss with your doctor first. Well,no research has been extensively done inthis regard. But you can start by speakingwith your doctor first. Then you can addturmeric, ginger, coconut oil and broccolito your diet. They are known to be healthyfor the gut. Supplementing with probioticscan also help the process.11
But our body system was designed tofight against these health invaders. Yes,from the outside down to the inside, ourbody is awesomely gifted with microbesand chemicals that help it to naturally fightagainst invaders. The microbes, thechemicals and their sources make up theimmune system.12
AND HOW DOES IT FIGHT LECTINS?Well, just like we know before now,lectins like sugars a lot. They are ready tocling to anything that can give them thesugar they need. And rember that westated earlier that our body is made ofstrong armies that defend it againstinvading enemies. Among these armiesinclude;Friendly Microbes serve as the first lineof defence against disease causing agents.When lectins find their way into the bodysystem, these microbes help to fight13
against them. They use the camouflagemechanism to prevent lectins fromattacking us. These microorganismsprovide an active site for these lectins tobind, and thereby deactivating themagainst gut attack.Saliva and Mucus help the immunesystem in various ways. These guys alsoserve as first line defense against invadingpathogens. In the case of lectins, theywork differently. As we must know, salivahas loads of sugars. In fact, sugar is thebuilding block of saliva. Thus, since lectinsare sugar addict they get trapped by the14
sugar mioties in the saliva. Once trapped,they become virtually deactivated fromattacking the gut. The mucus also trapthese lectins and render them inactive asthe pass through the intestinal track.Stomach Acid also serves as a defenseagainst invading pathogens and toxins.This acid produced by the stomach keepsthe stomach acidic which is unfavorable formany pathens, and some substances.Hence, it destroys some of the excesslectins that made their way down the guts.15
I believe we have arrived at a balancehere. Lectins won't kill you if you play itsafe. Having too many in the system willdefinitely give them victory over all thesebody defences. So how do we go aboutthis? Reduce the amount of lectins in yourdiet!But How Do I Reduce Lectins In MyDiet?Research has shown that there is nocause for alarm if we can do these simplethings on daily basis. Limit your intake of legumes,especially beans.16
Limit your intake of grains and grainassociated products. Limit your intake of night shades liketomatoes and pepper. Limit your intake of squash. Deseed your fruits before eating. Peel all nightshades before use. Presure-cook your nightshades,legumes and grains. Soak your grains and legumesmultiple times, preferably overnightbefore use. And ferment your grains andfermentable foods before use. Eat more bitter greens and heathyoils like olive oil.17
These ten simple commandments willdefinitely help you wade off all lectinrelated health issues.To that effect, we came up with simpleguide, which some may call rules to helpeverybody who values healthy living andstill want to eat with freedom to follow.With this simple rules there will be nomore question like "what is left for us toeat?" Of course you can eat virtuallyeverything and still stay healthy. After all,man has lived with lectins for centuriesand nothing remarkable happened. So whyshould we starve ourselves in thisgeneration.18
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THE BASIC RULES FOREASY HEALTHY LECTINFREE DIET20
RULE 1CUT YOUR INTAKE OF REFINEDSTARCHY FOODSAlmost all refined starchy foods likerice and pasta contain significant amountof lectin. Hence do all you can to reduceyour intake of it. If you can totally keep offfrom them BETTER!21
RULE 2REDUCE YOUR INTAKE OF BEANS,PEAS AND LEGUMESThis may be difficult but you can do itif you want to. When you consider yourhealth more important than any otherthing then you have no choice than toreduce them. Beans are known to containlots of lectins. But if you are eating them,make sure you soak and pressure cook.22
RULE 3REDUCE YOUR INTAKE OF SQUASHAND MELONSRecord has shown that squashcontain loads of lectins. Thus, to be on asafe side, try everything possible to reducethem or possibly keep off from them. I amnot a fan of squash and melon anyway.But if you are, you can easily look foralternative foods. Like we stated earlier,“all trees and herbs were made forconsumption”. So if you are to eat them,then you need to prepare them very wellto promote health instead of deteriorating23
it. Before you eat them make sure youpressure cook them to deactivate thelectins in them.24
RULE 4LOWER THE AMOUNT OFNIGHTSHADES IN YOURREFRIGERATORHey friend! Don’t play withnightshades. If you mess with them, theymess with you too. Before now we havealready heard a lot about them – both theGOODs and the BADs. We know they arevery good for our health as they are goodsources of vitamins and other importantnutrients. But there has been news makingthe headlines about them causing25
inflammations. Now, they are culprit tothis lectin issue.What do we do about this? Can youavoid them? Better! If not, peel, de-seedand pressure cook them before eating. Forthose that will like to ask me aboutnightshades, they are the tomatoes,eggplants, potatoes, peppers etc. Thankyou for taking that down.26
RULE 5RUN AWAY FROM GRAINS AND OILSMADE FROM GRAINS.Do you get that? Don’t reduce theirintake but run. They foods in this categoryare bad. They don’t know what heatmeans, and as a result they are resistantto heat. You understand what it means.Even when pressure cooked, their lectinswill be there gauping at you like a FatherChristmas. But if you think you are strongenough, I have I tip for you. If you want todestroy the lectins like a warlord, you willfirst soak the grains. Then ferment and27
pressure cook. If you are not strongenough to adhere to these, then don’t stoprunning.28
RULE 6SOAK YOUR FOODAs we have been hammering since,don’t forget to soak your beans and grainsbefore cooking. Soak for several hourswhile changing the water with intervals. Itis recommended to soak overnight beforecooking. Soaking with water helps toloosen the macromolecules and provide abetter medium for heat transfer. Thus,water molecules in the soaked beans helpsheat to reach the lectins faster.29
RULE 7FERMENT YOUR GRAINSFerment? Yes ferment. It is importantfor your health. Like we stated earlier,most grains are resistant to heat. How doyou break these heat resistant sugars?Convert them to acetic acid/alcohol.Fermenting helps to break down the heatresistant sugars and expose those gutsassassins (lectins). Now that you havefermented you can then go ahead andcook them to promote healthy living.30
RULE 8PRESSURE-COOK YOUR FOODPlease don’t slow cook my beans likesome of my European friends do. I will noteat! It is highly recommended that youpressure-cook all beans and grains. Don’tpity all those lectins because they will notjoke with you when they enter your gut.I’m glad you already know what they cando. So try your best to always pressurecook to make a healthy meal.Please, if you can’t pressure-cook;the best thing to do is to avoid them. Andwhen pressure-cooking, don’t just put it31
and bring it out within 5 minutes. Somepeople recommend 15 minutes, but I gofor 30 minutes. I don’t joke with myhealth, and it will be good if you do same.32
RULE 9AVOID SODA AND SOFT DRINKSIt is obvious that these drinks aremade from the lectin culprits. Besides,most of them contain unhealthy sugars.Hence, to stay free from excess lectin inthe gut, it is advisable to avoid thesedrinks. We know they are alluring, but doyour best to say no to them. To avoid theurge you can simply make smoothies foryourself and enjoy. But then, I know someguys may not be able to avoid themtotally. If you are among the “some guys”33
please take them sparingly. Your health ismore important than the food you eat.34
RULE 10GO FOR CHOCOLATES WITH 72%CACAO OR MOREYou are my friend if you are chocofriendly. I like chocolate like no other. Socan we talk something about this? We allknow that everything boils down to ahealthy gut, right? Then, are chocolateshealthy for the guts? Yes they are. Butresearch has shown that chocolates withover 72% cacao are considered healthierthan its counterparts. And what messageare we trying to pass here? The next timeyou pick up a chocolate pack and see35
anything less than 72% cacao, please dropit and move on. Yes, you can do it. Don’tthread your health for a temporalenjoyment.36
RULE 11SAY NO TO GRAIN-FED BEEF AND GOFOR GRASS-FED BEEFWe will continue to attack thesegrains until we succeed murdering them.They have done more harm than good. Nowonder they are common and cheap.Higher percentage of processed food ismade from grains. Nowadays, they arewidely used in animal feeds. I wish thesefarmers know what they are really doing.Well, it for business sake. However, wecan’t thread our health for business gains.So it is recommended that we go for37
grass-fed beef. Grain-fed beef aredetrimental to health.38
RULE 12PEEL AND DE-SEED YOUR FRUITS ANDVEGGIESResearch has shown that most of thefruits or veggies we eat contain lots oflectins. And the interesting fact is thatmost of these lectins reside in the seeds ofthese fruits. Also, a significant amount wasalso discovered to reside in the outer coatof the fruits or veggies. So what do youthink is the best thing to do at this point?Removing the seed and peeling off theouter coat is a good means of reducing the39
amount of lectins in your diet andsubsequently, in your guts.40
RULE 13EAT HEALTHY FOODS AND OILSI don't think this guide will becomplete without this. Don't take too muchof this and that. Will you kill yourself withstarvation? Not really! Definitely, thereshould be alternatives to all these food,especially when you do not have enoughtime to prepare them. Well, I will say eateverything except the food groups wehave mentioned earlier plus starchy foodsand some nuts like cashew, chia, peanutsetc.41
But I must recommend foods likeavocado, sesame, coconut, macadamia,walnut, hemp seeds, flax, pecan, cassavaand their oils. MTC oil, pasture-raisedpoultry meats, grass-feed meats, seafoods, green veggies and some resistantstarchy foods like green plantain, greenbanana, celery etc. are all good for you toconsume.42
RULE 14ALWAYS STAY HYDRATEDDon't ask me what relates water andlectins. Whether related or not, take lots ofwater. Water is good for general health. Ithelps to keep your guts clean and healthy.If you can remember, some trapped lectinswere swallowed when we discussed howyour body fights against these lectins. Sohow do you get rid of those trappedlectins? Take water and they will find theirway out.43
RULE 15AVOID NSAIDS AND STOMACH ACIDBLOCKERSDo we need to discuss this again?Anyways it is important that we touch itonce again. Like we discussed earlier,mucus, saliva, and stomach acids areimportant for your health. They help tofight against pathogens and toxinsinvading your system. Some of my friendsreading this may not understand this.But, whichever way you understand itthis is what I want you to do for yourhealth. Do you take stomach acid blockers44
like Zantac, Protonix, etc? Or do you takenonsteroidal anti-inflammatory drugs(NSAIDs)? Please, if you do take any ofthese drugs, stop it right away. You aredoing yourself more harm than good. Youdon't need to block your stomach acid ordestroy your intestinal mucus. Of courseyou need them to survive these lectins.Only take them when your doctor highlyrecommends them for your health. If not,do not take them for any reason.45
RULE 16EAT EVERY FOOD THAT IS WELLPREPAREDDon't starve yourself of nutritionalfoods because of lectins. Our body has away of dealing with them. All you need todo is to help the body deal with themeffectively by preparing these foods wellbefore eating them. Don't slow-cook yourbeans and think it's healthy. No, it is not.You need to presure-cook to destroy someof these lectins. You need to soak,ferment, de-seed, peel, and sprout wherenecessary to reduce the amount of lectins.46
Most of these foods contain goodamount of important nutrients like phenolwhich is very vital for your health. So don'tlet lectins scare you away from theseimportant nutrients. In the next section welisted some lectin-free and low-lectinrecipes to help you kick start your healthydiet journey. Hope you enjoy them.47
LECTIN FREE RECIPES48
CHICKEN MEATBALLS IN MANDARINORANGE SAUCEReady In: 40 minutes (Prep Time: 10minutes, Cook Time: 30 minutes)Serves: 4IngredientsFor the Chicken Meatballs: Garlic (finely minced) - 2 cloves Ginger root (finely minced) - 1tablespoon Avocado oil - 1 teaspoon49
Mushrooms (finely diced) - 1 cup(about 3 large mushrooms) Ground chicken (not chicken breast) 1 lb Finely sliced scallions - 1/4 cup Coconut aminos (or sub soy sauce,liquid aminos, tamari) - 1 teaspoon Sesame oil - 1/2 teaspoon Orange zest - 1 tablespoon Almond flour - 1/4 cup kosher saltFor the Mandarin Orange Sauce: Garlic (finely minced) - 2 cloves Ginger root (finely minced) - 1tablespoon50
Avocado oil - 1 teaspoon Coconut aminos (or sub soy sauce,liquid aminos, tamari) - 2 tablespoons Sesame oil - 1 teaspoon Orange zest - 1 tablespoon Sriracha - 1/2 teaspoon Tapioca starch - 1 teaspoon Chicken stock - 1/2 cup Freshly squeezed mandarin orangejuice - 1/4 cup Honey - 1 teaspoon Sesame seeds and additional scallionsfor garnish (optional)Instructions51
1. Preheat your oven to 400.2. For the meatballs, heat the oil in apan over a medium high heat.3. Sauté the ginger and garlic for about1 minute, or till fragrance.4. Stir in scallions and mushrooms.5. Season with salt.6. Continue stirring for 3 minutes, or tillmushrooms release their liquid.7. Put off heat and allow to cool a bit.8. With your spoon, mix the seasameoil, chicken, orange zest, coconutaminos, and almond flour with thesautéed mixture above.52
9. Scoop out spoonfuls of the softmixture, one at a time, and roll intoballs with your damp hand.10. Put on a baking sheet lined with pieceof parchment paper.11. Bake for about 20 minutes.12. For the sauce, return the pan to themedium high heat.13. Stir in the oil, garlic and ginger.14. Whisk other ingredients together in abowl.15. Turn in mixture into the heated panand stir for about 3 minutes, or tillthe sauce thickens to taste.53
16. Add the meatballs to sauce and stirtill meatballs become well covered bythe sauce.17. Then top with scallions and sesameseeds - optional.Tip: Serve over cauliflower rice or broccoli.54
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SCRUMPTIOUS PANCAKESReady In: 15 minutes (Prep Time: 15minutes)Serves: 4Ingredients Almond flour - 1 cup Tapioca flour - 3/4 cup Baking powder - 1 tablespoon Sea salt - 1/4 teaspoon Unsweetened almond milk - 2/3 cup Apple cider vinegar - 2 teaspoon Maple syrup - 1 tablespoon56
Coconut oil (melted) - 1 tablespoon Pure vanilla extract - 1 teaspoonInstructions1. Add all ingredients in your blenderand blend for few seconds (the battercan also be made in a bowl butblendingmakesthepancakesfluffier).2. You may add extra liquid or flour till aconsistent batter is obtained.3. Pour the batter on a greased pan overamediumormedium-highheat.(Pour 1/4 cup per pancake).4. With your spatula, flip the pancakesonce they begin to bubble.57
5. Continue cooking until both sides turngolden brown.6. Allow to cool a bit before topping withroastedstrawberry,sauce or nut butter.7. Then enjoy!58vanillabean
KALE SOUPReady In: 1 hour (Prep Time: 10 minutes,Cook Time: 50 minutes)Serves: 6-8Ingredients Extra-virgin olive oil - 3 tablespoons Medium-size onion (finely diced) - 1 Garlic (minced) - 4 cloves Celery (chopped or minced) - 2 stalks Salt free vegetable (or chicken stock)- 5 cups Balsamic vinegar - 1 teaspoon59
Dijon mustard - 1/2 teaspoon Cooked pastured chicken (cubed orshredded) - 1 cup Kale (chopped into 1-inch pieces) - 2bunches Fresh lemon juice - 2 tablespoons Zest of one lemon Kosher salt Fresh black pepper (ground) Freshly Parmigiano Reggiano (grated)- for servingInstructions1. Heat the EVOO in a large pot overmedium heat.60
2. Add in garlic, onion, and celery, andthen season with pepper and salt.3. Sauté till celery and onion becometender.4. Add the Dijon, kale, chicken, andlemon zest.5. Sauté for about 5 minutes before youadd the chicken broth, lemon juiceand balsamic.6. Reduce heat and simmer, with potcovered, for 35 minutes.7. Then serve.61
BROCCOLETTI FRY OVERCAULIFLOWER RICEReady In: 30 Minutes (Prep Time: 30Minutes)Serves: 4Ingredients Cauliflower rice - 1/2 head Toasted sesame seeds - 1 tablespoon(plus more for serving) Avocado oil - 3 tablespoons62
Peeled and deveined wild-caughtlarge shrimp (raw) - 1 pound Scallions (sliced) - 1 bunch Minced garlic - 1 teaspoon Grated fresh ginger (2-inch piece) - 1tablespoon Broccoletti (cut into 2-inch pieces) - 1bag 10 ounces Rice vinegar - 1/4 cup Unsalted vegetable broth - 1/4 cupInstructions1. Cook cauliflower rice in a sealed(microwave-safe) dish for about 3-5minutes.63
2. Add in sesame seeds.3. Now, heat 1 tablespoon of avocado oilin a pan over medium high heat.4. Stir in the shrimp and cook for 2-4minutes, or till opaque.5. Turn in a plate and keep aside.6. Put the remaining avocado oil in thepan.7. Stir in the ginger, scallions andbroccoletti.8. Cook for about 10 minutes, or tillbroccoletti becomes tender.9. Stir in vegetable broth and vinegar.10. Toss gently and thoroughly till thesauces covers the vegetables,approximately 2 minutes.64
11. Then serve over the cauliflower riceand sprinkle more sesame seedsover.65
PEPPERONI PIZZA BITESReady In: 13 minutes (Prep Time: 5minutes, Cook Time: 8 minutes)Serves: 2Ingredients Pepperoni - 12 slices Lowcarbmarinarasauce-2tablespoons Shredded mozzarella cheese - 1/4cup Italian seasoning - 1/4 teaspoon66
Instructions1. Line your toaster oven tray with a foil2. Put the pepperoni on the tray3. Add little quantity of sauce to eachpepperoni slice.4. Then top with the shredded cheesebeforesprinklingwithItalianseasoning.5. On a toaster oven, cook for about 6-8minutes at 350.6. Broil for about extra 2 minutes andenjoy.67
PASTURED CHICKEN CUTLET WITHCILANTRO DIPPING SAUCEReady In: 15 minutesServes: 1Ingredients Avocado oil - 1 tablespoon Pasturedchickencutlet(cutstrips) - 1 Chopped cilantro - 2 cups Extra-virgin olive oil - 1/4 cup Sea salt - 1/4 teaspoonInstructions68into
1. With a pan, heat the avocado oil overa medium-high heat.2. Put the strips of chicken on the panand sprinkle over it with the salt.3. Stirring frequently, sauté for about 4minutes.4. Then remove from the pan and allowto cool.5. Put the EVOO, cilantro and sea salt inablenderandprocessuntilitbecomes smooth.6. Now, serve the chicken with thesauce. For toddlers, you can pre-dipthe chicken before serving.69
ALMOND FLOUR BISCUITSReady In: 25 minutes (Prep Time: 5minutes, Cook Time: 20 minutes)Serves: 4Ingredients Blanched almond flour (NOTE: notalmond meal) - 1 1/2 cup Baking powder - 1 teaspoon Kosher salt - 1/2 teaspoon Coldbutter(dicedsmall)-3tablespoons Heavy cream (or coconut cream) - 370
tablespoons Egg - 1Instructions1. Preheat your oven to about 350.2. Line cookie sheets with parchmentpaper, and set them aside.3. Combine the baking powder, almondflour, and salt in a bowl.4. Cut the diced butter into smallerpieces and press into the flour, usingbutter knife. Continue until all the bigchunksdisappearandthedoughbecomes crumbly.5. Create a small space at the middle ofthe bowl, and crack in the egg.71
6. Add the cream to it.7. Gentlymixthecreamandeggtogether with a fork.8. While mixing egg and cream, slightlybe incorporating the dough to themixture until a soft dough is formed.9. Use your hands to divide the doughinto 4 pieces.10. Roll the four pieces into a ball. Note:the dough will be soft and sticky.11. Place the dough balls on the cookiesheet lined with parchment paper.Note: Do not flatten the dough.12. Bake the cookie balls for about 20minutesoruntilgolden.72itlightlyturns
13. Allow to cool a bit before slicing.73
CHOCOLATE AVOCADO FROSTINGReadyIn:5minutes(PrepTime:5minutes)Makes: 1 cupIngredients Avocados - 2 Raw cacao powder - 1/4 cup Almond butter - 1/4 cup Date nectar - 1/4 cup Himalayan pink salt - A pinch or moreInstructions74
1. Whisk the avocados in a bowl till itbecomes smooth and creamy.2. Add in other ingredients and continuewhisking till it all turns creamy andsmooth, but thick.3. You can put inside a refrigerator tothicken the mixture.4. Use when needed for any recipe.75
CHOCOLATE-STRAWBERRY TRUFFLESReady In: 35 minutes (Prep Time: 5minutes, Freezing Time: 30 minutes)Makes: 10 -12 small trufflesIngredientsFor the truffles: Freeze-dried strawberries - 2 cups Large medjool dates (pitted) - 8For the chocolate coating: Enjoy Life 69% Cacao Dark ChocolateMorsels - 1/2 cup Coconut oil - 1 teaspoon76
Instructions1. For the truffles, add all ingredients inafoodprocessorandblendtillmixture becomes sticky with crumbletexture.2. Scoop out and roll into balls, smallspoonful at a time. Set balls aside.3. Forchocolatecoating,stirinallingredients in a sauce pan and meltover a low heat. Stir until meltbecomes smooth.4. Now, put the balls in the sauce panand toss till the balls are fully coveredby the melted chocolates.5. Remove and place on a baking pan77
lined with piece of parchment paper.6. Put inside a freezer and freeze forabout 15-30 minutes or till chocolateshardens.7. Store in a freezer with airtight (BPAfree) container.8. Enjoy when needed.78
DELICIOUS PASTA DOUGHReady In: 20 minutes (Prep Time: 10minutes, Cook Time: 10 minutes)Serves: 4Ingredients Tapioca flour - 1 cup (plus extra fordusting) Almond flour (super fine texture) - 1cup Kosher salt - 1 teaspoon Large eggs - 2 Olive oil79
Instructions1. In a bowl, thoroughly mix the almondflour, tapioca flour and salt.2. Open the middle of the flour mixtureand crack in the 2 eggs.3. Stir gently with your fork, slightlymoving out and incorporating moreflour till it becomes well mixed.4. Knead the mixture with your fingerand add extra tapioca flour if thedough mixture sticks to your fingers.5. Now dust your cutting board thetapioca flour. Also dust the rolling pin.6. Cut the dough into three parts anddust each part before rolling.80
7. Roll the dough to a thickness of about1/8 inch.8. Then with a pizza cutter, cut therolled dough into noodles of desiredthickness.9. Boil about 1 liter of water in a largepot.10. Drizzle two tablespoons of olive oilinto the boiling water.11. In the boiling water, scoop in thenoodles with a large spatula and cookfor about 2 minutes.12. With your slotted spoon, remove thenoodles from water and place in apasta strainer.13. Drizzle small olive oil on the noodles81
to prevent them from sticking.14. Repeatsameprocessforthealmondflourremaining dough.Recipe Notes Onlyusesuperfinebecause almond meal doesn't work inthis type of recipe. Don’t be too hard on yourself whenthe noodles are not even as desired.Also, don't sweat it out when a fewnoodles break. It still ta
Lectin free diet seems to be the latest food paradox trending everywhere. One thing that interests me most about humans is that we don’t play with our health. You are reading this book now just for the sake of your health. That is great indeed. But then, we are so quick to jump int
