THE LECTIN-FREE COOKBOOK

Lectins r nturll occurring rtn tht are fund n most lnt. Sm fd tht ntn hghr munt f lectins include bn, peanuts, lentils, tmt, tt, gglnt, frut, and wht and thr grn. Lectins serve a rttv funtn fr plants they grw. Th dn't have n nutritional vlu whn numd n foods.

mt fd that contain ltn are rmmndd part f a hlth, well-balanced diet. There's a well-established bd f ntf evidence tht clearly urt th benefits of a diet rich n fruits, vgtbl nd whl grn. The hlth benefits u rv from including th fd n your dt utwgh n rvd bnft frm vdng fd wth ltn. With tht in mnd, a dt that avoids ltn not n mt dietitians would tll rmmnd.

Lectins r rbhdrt-bndng rtn tht r hghl f fr sugar groups that r rt of thr mlul, so cause agglutination f rtulr ll r rttn f glnjugt nd lhrd. Ltn hv a rl n recognition at the llulr nd molecular lvl nd l numru rl n blgl recognition phenomena involving ll, rbhdrt, nd rtn. Ltn l mdt tthmnt and bndng f btr, vru, nd fung t thr ntndd targets.

A ltn, l knwn as th "antinutrient" a type f protein tht binds to rtn rbhdrt. Just about vr rgnm n the wrld, frm lnt t nml t microbes, ntn ltn.

There are mn types f ltn, nd some are completely safe, while thr m hlth risks. Th difference dnd on th munt f ltn rnt and what type of rbhdrt bnd to thm.

LETCIN-FREE RECIPES

ARUGULA SALAD WITH CHICKEN AND LEMON VINAIGRETTE

Phases 1-3

Srv 1

Ttl tm: 15 mnut

CHICKEN

1 tbln vd l

4 ounces bnl, skinless tur-rd chicken brt, cut nt 1/2-nh-thk tr

1 tablespoon frhl uzd lmn ju

1/4 teaspoon lt, rfrbl dzd

Zest of 1/2 lemon (tnl)

DRESSING

2 tbln xtr-vrgn lv oil

1 tbln frhl uzd lmn ju

Pnh sea lt, rfrbl dzd

SALAD

11/2 cups rugul

Sutd mushrooms (tnl)

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