The Lectin Avoidance Cookbook: 150 Delicious Recipes to Reduce Inflammation, Lose Weight and Prevent Disease

by Pamela Ellgen

Overview

Avoid the secretly dangerous proteins hiding in your favorite foods!

You know to avoid gluten. But gluten is just the most well-known source of the plant-based protein called lectin, which causes inflammation, weight gain and serious diseases. And while it isn’t possible to eliminate lectin from your diet altogether, with smart food choices, you can eat healthy while greatly reducing how much lectin you consume.

This easy-to-use cookbook features 150 recipes that are not only nutrition packed and great tasting, but carefully avoid foods that are particularly high in lectin, including legumes, grains, dairy and nightshade plants such as tomatoes, potatoes and eggplant. The recipes include:

• Cilantro Ginger Chicken
• Coconut Shrimp
• Peppercorn Beef and Broccoli
• Smoky Sweet Potato Soup
• Apple Cinnamon Pancakes
• Maple Chocolate Torte
• Parsnip Fries with Hazelnut Picada

Product Details

ISBN-13:	9781612437903
Publisher:	Ulysses Press
Publication date:	05/01/2018
Pages:	192
Product dimensions:	5.50(w) x 8.50(h) x 0.60(d)

About the Author

Pamela Ellgen is the author of more than twenty cookbooks, including the best-selling The 5-Ingredient College Cookbook, The Gluten-Free Cookbook for Families, and The Big Dairy Free Cookbook. Her work has been featured in Outside Magazine, TODAY Food, Huffington Post, Darling Magazine, and The Portland Tribune. When she's not in the kitchen, she's surfing with her two boys off the coast of San Diego. You can find her on Instagram @surfgirleats.

Table of Contents

Introduction 1

Chapter 1 Understanding Lectins 3

Chapter 2 Breakfasts 10

Green Smoothie 11

Vanilla Walnut Date Bars 12

Pumpkin Spice Date Bars 12

Chocolate Chip Cookie Dough Date Bars 13

Tropical Coconut Lime Date Bars 13

Banana But Mousse 14

Mixed Berry Parfait 15

Apple Cinnamon Pancakes 16

Oven-Roasted Vegetables with Eggs 18

Apple Sage Breakfast Sausage 20

Sweet Potato Hash Browns 21

Crepes with Strawberries and Macadamia Mousse 22

Chocolate Crepes with Raspberries and Macadamia Mousse 23

Cinnamon Spice Granola 24

Chocolate Crunch Granola 25

Sausage, Mushroom, and Spinach Frittata 26

Bacon Avocado Frittata 27

Sweet Potato, Mushroom, and Spinach Frittata 27

Coffee Cake 28

Sausage and Sweet Potato Strata 29

Winter Vegetable and Herb Strata 30

Broccoli Egg Muffin Cups 31

Dutch Babies 32

Chapter 3 Snacks and Small Bites 33

Prosciutto-Wrapped Dates 34

Root Vegetable Latkes 35

Rosemary Almond Crackers 36

Roasted Parsnip Fries with Hazelnut Picada 37

Coconut Shrimp with Mango Dipping Sauce 38

Asian Chicken Wings 40

Essential Sweet Potato Avocado Toast 41

Smoked Salmon Sweet Potato Avocado Toast 42

Middle Eastern Sweet Potato Avocado Toast 44

Bacon and Chives Sweet Potato Avocado Toast 46

Root Vegetable Chips 47

Grilled Mushrooms 48

Chapter 4 Soups, Salads, and Sides 49

Mixed Herb Salad with Ginger Lime Vinaigrette 50

Romaine Hearts with Creamy Scallion Dressing 51

Green Goddess Kale Salad 52

French Onion Soup 53

French Onion Soup with Chicken 53

Parsnip Bisque with Balsamic Red Onions 54

Smoky Sweet Potato Soup with Spinach 56

Creamy Celeriac Puree 58

Roasted Garlic Mashed Cauliflower 59

Roasted Carrots with Carrot Top Pesto 60

Mashed Plantains with Bacon and Fennel 62

Sesame Ginger Rainbow Chard 63

Pan-Roasted Apples and Crisp Sage 64

Essential Roasted Sweet Potatoes 65

Sweet Potato Salad with Parsley and Pistachios 66

Roasted Brussels Sprouts 67

Balsamic Roasted Brussels Sprouts 67

Sweet Potato Holiday Dressing 68

Roasted Cauliflower with Raisins and Pine Nuts 70

Maple Roasted Beets 71

Chapter 5 Fish and Seafood 72

Garlicky Steamed Clams in White Wine 73

Steamed Mussels in Tarragon Coconut Broth 74

Crab Cakes 75

Hazelnut-Crusted Halibut 76

Pistachio-Parsley Crusted Halibut 77

Provençal Tuna 78

Pan-Seared Scallops with Wilted Spinach 79

Prosciutto-Wrapped Scallops 80

Sesame-Crusted Ahi Tuna 81

Salmon Cakes 82

Tuna Burgers 83

Pine Nut-Crusted Salmon with Broccolini 84

Garlic Shrimp Fettuccine 85

Pesto Shrimp Fettuccine 85

Bok Choy, Mushroom, and Shrimp Stir Fry 86

Green Bean, Leek, and Shrimp Stir Fry 87

Grilled Mahi Mahi with Pineapple Salsa 88

Grilled Mahi Mahi Fish Tacos with Pineapple Salsa 89

Smoked Salmon and Celeriac Casserole 90

Balsamic Honey Cod 92

Chapter 6 Poultry 93

Tarragon Honey Chicken with Butter Lettuce 94

Rosemary Chicken Bacon Salad 96

Classic Cobb Salad 97

Creamy Chicken Thighs with Mushrooms and Port 98

Creamy Chicken Thighs with Creamy Mushrooms and Garlic 99

Oven-Roasted Garlic Herb Chicken 100

Chicken and Sweet Potato Harvest Bowl 102

Cilantro Ginger Chicken 103

Pan-Seared Chicken and Wine Reduction 104

Chicken Pot Pie 106

Moroccan Chicken 108

Creamy Chicken Fettuccine Alfredo 109

Bacon Kumquat Roasted Game Hens 110

Chicken Pad Thai 112

Chicken Cassoulet 114

Duck Breast with Cabernet Thyme Reduction 116

Roasted Chicken Thighs with Kabocha, Parsnips, and Onion 118

Roasted Chicken Thighs with Mushrooms and Asparagus 119

Chapter 7 Beef, Pork, and Lamb 120

Sesame Ginger Pork Lettuce Cups 121

Slow-Cooker Beef and Vegetable Stew 122

Chili Con Carne 124

Carne Asada Burrito Bowl 126

Peppercorn Beef and Broccoli Stir Fry 127

Sage Roasted Pork Tenderloin with Apricot Riesling Sauce 128

Rosemary Roasted Pork Tenderloin with Plum Wine Sauce 129

Grilled Coconut Ginger Pork Skewers 130

Mojo Pork Tenderloin 131

Peppercorn-Crusted Pork Chops with Endive 132

Pan-Seared Pork Chops with Browned Mushrooms 133

Costa Rican Coffee-Glazed Ribeye Steak 134

Short-Rib Ragu Fettuccine 135

Beef Bourguignon 136

Zuppa Toscana 138

Chimichurri Grilled Lamb Chops 139

Meatloaf 140

Meatballs and Marinara 141

Rosemary Prime Rib Roast 142

Mediterranean Lamb Kebabs 143

Chapter 8 Desserts 144

Coconut Dream Bars 145

Bourbon Vanilla Chocolate Truffles 146

Paleo Thin Mints 148

Frozen Chocolate Banana Chips 149

Magic Chocolate Sauce 150

Chocolate Almond Butter Cups 151

Maple Tahini Ice Cream 152

German Chocolate Ice Cream 153

Maple Chocolate Torte 154

Chinese Five-Spice Pear Crisp 156

Black and Blueberry Crisp 157

Vanilla Peach Crumble 157

Roasted Apples with Thyme and Red Wine 158

Rosemary Roasted Pears 159

Baked Peaches with Macadamia Mousse 160

Chapter 9 Sauces, Condiments, and Other Basics 161

Garlic Aioli 162

Pesto 163

Guacamole 164

Essential White Wine Vinaigrette 165

Soy Ginger Asian Dressing 166

Balsamic Vinaigrette 167

Tomato-Free Marinara Sauce 168

Almond Milk 169

Macadamia Nut Cheese 170

Shallot and Herb Macadamia Cheese 170

Sweet Vanilla Macadamia Mousse 170

Chicken Broth 171

Vegetable Broth 172

Gravy 173

Roasted Garlic 174

Mulled Wine Cranberry Sauce 175

Maple Spiced Pecans 176

Savory Mixed Nuts 177

Za'atar 178

Seafood Seasoning Blend 179

Grain-Free Fettuccine 180

Grain-Free Flatbread 182

Rosemary Olive Flatbread 183

Roasted Garlic and Parsley Hearth bread 183

References 184

Conversions 186

About the Author 189