If using tempeh: bake for 12 to 15 minutes, flipping occasionally, until crispy. SNACK:1 packet single-serving coconut oil or tablespoon MCT oil DINNER:Spinach Pizza with a Cauliflower Crust smothered with olive oil and MCT oil; mixed green salad topped with avocado andketo vinaigrette, BREAKFAST:Coconut-Almond Flour Muffin in a Mugserved in a bowl with 1/2 cup heavy cream (full-fat canned coconut cream or coconut milk) eaten with a spoon SNACK:1/4 cup macadamia nuts or Romaine Lettuce Boats Filledwith Guacamole LUNCH:Canned tuna or sardines in olive oil (hemp tofu,grain-free tempeh, or Marinated Grilled CauliflowerSteaks), mashed with 1/2 avocado and splash ofbalsamic vinegar, 1 tablespoon MCT oil, and wrapped inlettuce leaves SNACK:1packet single-serving coconut oil or 1 tablespoon MCT oil DINNER:Nutty, Juicy Shroom Burgers, Protein Style, withgrilled or stir-fried broccoli and perilla or avocado oil,1 teaspoon sesame oil, and 1 tablespoon MCT oil, BREAKFAST:Green Egg-Sausage Muffin (vegan or vegetarianversion), served in a bowl with 1 tablespoon MCT orcoconut oil plus 1 tablespoon olive or perilla oil, andeaten with a spoon SNACK:1/4 cup macadamia nuts or Romaine Lettuce Boats Filledwith Guacamole LUNCH:Thoroughly Modern Millet Cakes topped with slicedavocado; salad of your choice with keto vinaigrette plus1 tablespoon MCT oil SNACK:1packet single-serving coconut oil or 1 tablespoon MCT oil DINNER:Grilled Alaskan salmon (grilled grain-free tempeh orhemp tofu); Roast Parmesan-Scented Cauliflower Mash(omit parmesan cheese); asparagus salad topped withsesame seeds and dressing of sesame oil and vinegarplus 1 tablespoon MCT oil, BREAKFAST:Cinnamon-Flaxseed Muffin in a Mug, served in a bowl with 1/2 cup heavy cream (coconut cream or cannedcoconut milk) and eaten with a spoon SNACK:1/4 cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole LUNCH:Raw Mushroom Soup, with 1 tablespoon MCT oil and 2 tablespoons olive or perilla oil added to recipe and more oil drizzled on top to serve; salad of your choice with keto vinaigrette SNACK:1packet single-serving coconut oil or 1 tablespoon MCT oil DINNER:Sorghum Salad with Radicchio topped with 3 or 4 grilled wild shrimp or 4 oz. It is unlikely that anyone would die unintentionally from ricin poisoning, as the castor beans must be processed in a particular way to make ricin. Whisk together the yogurt, olive oil, tahini, lemon juice, paprika, and sea salt. Dark Chocolate Candy Crunch Bars - Lectin Free Mama If serving as a dessert (phase 3 only), you may want to sprinkle a light coating of Just like Sugar and add 1/4 cup wild blueberries on top of each wafe. My friend Silvano Marchetto is the owner, and that afternoon he walked over to our table with a glint in his eye, placing a plate, two forks, and a bottle of his own Tuscan olive oil in front of us. MAKE THE PIZZAS. Set one burner of a gas grill to high or place a grill pan on the stove with burner set to medium-high heat with the exhaust fan on. To test for doneness, stir with a fork: the sorghum is done when it is light and uffy. 11 Best Prebiotic Foods Dr. Gundry Recommends (Recipes Inside!) Enjoy your meal! Eliminating them may give you fewer options for eating well. Whether you're looking for a $20 bottle or a $200 bottle, these Dr. Gundry-approved wines high in polyphenols are low in sugar AND delicious! Note: this makes one giant pancake. Phases 2-3 Serves 6 Prep time: 20 minutes Chill time: 2 hours, One 15-ounce can coconut milk or coconut cream 3/4 cup Just Like Sugar, or 1/3 cup Swerve 1 teaspoon instant coffee powder or finely ground espresso beans 2 tablespoons (non-alkalized) unsweetened cocoa powder 3 ounces (about one bar) 85% to 90% sugar-free dark chocolate, chopped 1 teaspoon pure vanilla extract 2 Hass avocados, peeled and pits removed. Its fine to use a high-speed blender, like a vita mix, too. Unknown Speaker 0:13 Today, I'm going to tell you the number one food worse than sugar and your mind habits sitting in your pantry. Add the vanilla extract, avocados, and mint, and blend until smooth. Remove from the pan and reserve. And you should only use the approved oils listed above, avoiding grapeseed, corn, peanut, cottonseed, sunflower, and canola oils. Basil seeds are high in protein, fiber, and minerals like potassium, calcium, and magnesium. Hyperlinks take you to Plant Paradox meals and recipes further down the page, in the recipe section. HFB is an ambassador for Gundry MD. Slowly add the vegetable stock and salt, being careful not to get burned from the rising steam. Season with salt. Transfer to a microwave-safe dish and microwave on high for 8 minutes, until cooked. Both good sources of Vitamin C, cranberries and oranges have a natural affinity. Remove from heat and serve immediately. [41:24] [41:24] Dr. Gundry teaches the trick to reach the goals you really want: burn free fatty acids , lower insulin , and achieve the ketone effect . Place the milk, oil and salt in a medium saucepan. Stir in the chocolate chips until well dispersed. This claim alone demonstrates how incredibly lost Gundry is. Add the olive oil, thyme, rosemary, garlic powder, and salt. Cook in batches until all the batter is used. Add the egg mixture to the our mixture and blend well with a spoon or spatula, eliminating any lumps. Lets be realistic here: most people in North America dont consume a lot of lectins, because most of us dont even come close to eating enough plants. BioComplete is an overpriced pre/pro/post biotic that contains Tributyrin, Sunfiber, and lactobacillus. Buy in bulk and get an even better deal. Note that this recipe uses the same dressing thats in the Romaine Salad with Avocado and Cilantro-Pesto Chicken. Have it for breakfast, lunch, or dinner. Be sure to scrape the bottom and sides. Heat a large skillet over mediumhigh heat. If you prefer, blend on high for another minute or longer, until it gets hotter. Gundry MD was founded on the belief that "true health only happens when you're living in a state of cooperation with the trillions of tiny microbes that live everywhere in, on, and around your body.. It has no shy taste or any tasterepeat, none. You can also freeze to a firmer consistency and serve later: transfer to a metal or glass container and cover with wax paper secured with a rubber band. Over the past two decades, Innerbody Research has helped tens of millions of readers make more informed decisions about staying healthy and living healthier lifestyles. Set aside. Add the coconut, Just Like Sugar, eggs, and orange zest. While more scientific research is needed to back up Dr. Gundrys claims about the dangers of lectins, some preliminary research does show the benefits of lectin elimination diets and the risks of consuming lectin in excess. Sprinklewith salt. Add the yellow curry powder and cook 1 minute. Spoon half a cup of the root veggie sauce into the base of your baking dish, and layer on one layer of the thin sliced sweet potato noodles. Top with half a cup of the ricotta mixture, then repeat until pan is full. Just like The Plant Paradox, Gundrys sales pitch has every red flag that ever existed: I think it goes without saying that a person or company that employs all of the above techniques to try and get you to buy something, is a person or company that you shouldnt pay attention to. Process on high until very smooth. Replace the salmon with another wild-caughtfish or shellfish, or with pastured chicken. You might, therefore, want to make two batches of dressing, storing the rest in a glass container to use in a meal the following day. Repeat for two to three more pancakes. Serve immediately. Mix the prepared sorghum, nuts, radicchio, and parsley in a large bowl. Dr. Gundry recommends cassava flour as the key to fluffy and light gluten-free baking. You should still read Dr. Gundrys NY Times best-selling book, as this guide is meant to be an accompaniment, not a substitute. Check periodically, since they cook quickly. Get your caffeine x with this delicious treat. These chips are absolutely addictive, so you may want to double the recipe! Wipe the skillet clean with a paper towel. We are re-formulating it to be the perfect bar for Dr. Gundrys Plant Paradox diet. In a large dry saucepan, toast the millet over medium heat for about 5 minutes, stirring or shaking frequently, until golden brown and fragrant. This recipe is another great way to get the benets of okra without the slime. Bake for 12 to 18 minutes, or until a toothpick inserted into the center of The muffins comes out clean. Rinse the cauliower. On the few occasions when you decide to have dessert, how about having something that feeds the good guys, and not the gang members? Cut off the stem ends of the okra and then cut in half lengthwise. Heat a skillet over high heat. Place the drained spinach, eggs, olive oil, garlic, Italian seasoning, onion, salt, and pepper in a high-speed blender and pulse blend for about 1 minute, or until thoroughly mixed. I scoured the Internet and looked at hundreds of bars (no, really), and finally happened upon MariGold Bars, which I believe is the best bar available (especially if youre lectin-free). According to the Dietary Guidelines for Americans 2020-2025 (sponsored by the USDA), a well-balanced diet should include: About half of your grain intake should be whole grains, and protein should include meat as well as beans, peas, lentils, nuts, seeds, and soy. Most importantly, he . Your email address will not be published. Be sure to buy it at theGundry Wellness Ambassadors website(links above) because it always has the best prices (typically 30-40% off list). To serve, divide the salad among four plates and top with seasoned nuts, cheese, and more mint. Saut the cauliflower in a medium skillet with 1 tablespoon of the avocado oil, the lemon juice, curry powder, and a pinch of salt until tender, 3 to 5 minutes. The Dr. Gundry Podcast Place the cooled riced cauliower in a dishtowel, and twist and squeeze to remove all the moisture. Line two baking sheets with parchment paper or silicone baking mats. Ready To Eat Lectin Free Snacks - No Cooking Required Mission Meats Snack Meat Sticks - No filler, gluten, sugar, or junk. 20%-40% of this is soluble and the other 60%-80% is insoluble. Top 43 Dr Gundry Pressure Cooked Beans Recipes The highest amounts of lectins are in grains and legumes, which of course Gundry tells us to avoid. With greased hands, form the mixture into 2-inch balls, and then press down with the palm of your hand to form into 12 patties. The next pyramid level also includes foods you should limit per meal. His new book, The Longevity Paradox, breaks down exactly what you need to do to live a long life and even solve your health problems. That's only about a thousand dollars a yeara bargain for "pleasant bathroom visits.". Romaine Lettuce Boats Filled with Guacamole, Miracle Noodles or other konjac noodles tossed with, Chicken Arugula Avocado Seaweed Wrap with, Rice; salad of your choice with vinaigrette, Canned sardines in olive oil mashed with 1/2 avocado and splash of balsamic vinegar, and wrapped in lettuce leaves*, Arugula Salad with Chicken and Lemon Vinaigrette*, Romaine Salad with Avocado and Cilantro-Pesto Chicken. Combine the remaining 1 tablespoonlemon juice, the olive oil, and salt in a mason jar with a tight-fittinglid. If the taste is actually unpleasant, it means the flaxseed has turned rancid and should be discarded. Add the chicken, and marinate for at least one hour. The bottom of the food pyramid includes foods you can enjoy anytime and in any quantity. Add your wet ingredients to your dry ingredients, and mix until theyre all well combined. Visit Gundry MD for a complete list of all available supplements, including one of their best sellers, Energy Renew. Place in a large bowl. Place the ingredients in a blender or Magic Bullet and blend for about 30 seconds. Most of us do tolerate lectin foods well, and heres a surprise: the fibre in these foods actually feeds our gut bacteria and can strengthen the gut lining, not destroy it. BASIL PESTO 1 cup packed fresh basil leaves 1/4 cup extra-virgin olive oil 1/2 cup pine nuts or walnuts Two 1-inch cubes Parmigiano Reggiano, MINI PIZZAS 2 large portabella mushroom, stems removed extra-virgin coconut or olive oil 2 slices Italian prosciutto 1 ball buffalo mozzarella, cut into pieces Sea salt, preferably iodized, to taste Cracked black pepper, to taste 1/2-inch-thick slices. Plus, it is totally OK to start out your morning with a slice of it. Ingredients1/4 cup olive oil, plus more for baking dish1 yellow onion, diced1 cup diced parsnips1 cup diced celery root1 cup diced rutabaga or turnips1 sprig rosemary, leaves minced2 garlic cloves, peeled and minced1 tsp. When you need a little crunch in your life, these crispy wafers fit the bill. I created this recipe in the fall, when I was feeling a little left out of pumpkin pie spice mania. Its quite handy! Dr Steven Gundry, M.D., is one of the biggest, and most controversial, names in the health world. Reduce the heat, cover, and simmer for 30 minutes. Phases 2-3 Serves 6 Prep time: 10 minutes Cook time: 20 minutes, 1/4 cup coconut flour 1/4 teaspoon sea salt, preferably iodized 1/4 teaspoon baking soda1/4 cup extra-virgin coconut oil, melted 1/4 cup Just Like Sugar or xylitol 3 large pastured or omega-3 eggs 1 tablespoon orange zest 1/2 cup dried, unsweetened cranberries. Although his opinion on the dangers of lectin is controversial, he advocates for avoiding lectin in your daily diet, especially if you are gluten-intolerant. Bring to a gentle boil for 5 minutes to allow the rosemary to infuse. Microwave on high for 1 minute plus 20-30 Seconds. Cauliower steak is now a permanent xture on the Da Silvanos menuand in our house. Flourless Chocolate & Almond Butter Cake Prep time: 10 minutes Cook time: 1 minute / Yield: 1 serving 2 tablespoons unsweetened cocoa powder (non-alkalized) 2 tablespoons Just Like Sugar, Swerve, or xylitol 14 teaspoon aluminum-free baking powder 1 large pastured, omega-3 egg 1 tablespoon coconut milk 12 teaspoon pure vanilla extract This no-nonsense bar contains a broad spectrum of prebiotic fibers and resistant starches that feed the healthy bacteria in your gut, enriching your microbiome. Im a huge fan of curry as a way to consume turmeric, but since most curries are served over rice, thats a nonstarterat least until you are in Phase 3. Season with2 more pinches of salt. Roast in the oven for 15 minutes, then shake the pan or, using a spatula, stir the okra. The book is not throwing the dieter into this lifestyle right away but eventually will lead to it. VEGAN VERSION: Replace the eggs With 5 VeganEggs; substitute 1 block of tempeh, coarsely chopped, for the sausage, adding 1 teaspoon fennel seeds. Lectin-Free Superfoods To Eat Now: Dr. Gundry 2023 - Healthcanal.com Phases 2-3 Serves 2 Prep time: 20 minutes, 2 large handfuls ofmushrooms without stems, approximately 2.5 cups1 cup water1/2 cup raw walnuts (preferred). Total Restore is another overpriced Gundry product that purportedly promotes a healthy gut lining.. Dr. Gundry also recommends some fruits that are always in season, including bananas, mangoes, papayas, and avocado. Unknown Speaker 0:00 Welcome to the Dr. Gundry podcast, the weekly podcast where Dr. G gives you the tools you need to boost your health and live your healthiest life. Preheat the oven to 375F, prepare a broiler pan or a sheet tray with wire rack by spring with oil. You can also freeze to a firmer consistency and serve later: transfer to a metal or glass container and cover with wax paper secured with a rubber band. Sauce should be consistency of thick tomato sauce. Lettuce leaves stand in for buns (here in California, we call a burger served this way protein style). Legumes and grains arent the only foods high in lectins, but they are the foods Dr. Gundry specifically suggests eliminating from your diet. VEGETARIAN VERSION: Omit the collagen. Copyright Innerbody Research 1997 - 2023. These include bison, wild game, venison, boar, elk, pork, lamb, beef, and prosciutto. This gem of a recipe somehow didnt make into either of Dr. Gundrys books, but it is Plant Paradox compliant. I wrote an article on the topic back in 2018. Reduce the heat to a simmer, cover, and cook for 1 to 2 hours, stirring every 15 minutes and adding broth or water as needed to keep it from drying out or sticking to the pan. When my wife and I want comfort food, our thoughts turn to a hearty mushroom soupbut instead of waiting for several hours, we want it right away! Using a pot holder, remove the mug from the microwave and invert, shaking out the muffin. VEGAN VERSION: Replace the turkey with 1 block grain-free tempeh, crumbled. I have spent the last fteen years formulating user-friendly vegetarian recipes for the large population with the ApoE4 gene, and I wanted to share some of that with youso here is a great way to consume millet without having to raid your bird feeder! Season with a pinch of salt. All disease begins in the gut, he says, which is not only far-fetched, it has never been proven. his tasty breakfast muin takes just minutes to prepare. These tasty fritters were inspired by a recipe from Sylvia Shirazi on her food blog Gourmande In the Kitchen. (If using temporary, use the same marinade, but for 30 minutes.). PDF Low Fodmap Vegan Cookbook 30 Day Meal Plan And 10 Pdf Ingredients1 cup goats milk, casein A2 milk, or unsweetened coconut milk cup avocado oil1 tsp iodized sea salt10 oz (about 2 cups) cassava flour2 large omega-3 or pastured eggs or VeganEggs1 to 1 cups grated Parmigiano-Reggiano cheese or 1 cup nutritional yeast. Substitute avocado, perilla oil, or macadamia nut oil for the olive oil, if you wish. Mixture should form a cohesive dough. Dr. Gundry also provides a comprehensive list of what foods to avoid altogether to maintain a healthy diet: He also recommends avoiding certain fruits and vegetables like peas, squash, tomatoes, melon, zucchini, peppers, and goji berries. The marine collagen adds fish protein. To make cauliflower rice, grate the cauliflower with a cheese grater, usingthe largest holes, into rice-shaped pieces. In a large bowl, whisk together the flour, Swerve, baking powder, cinnamon, nutmeg, ginger, allspice, cloves, pepper, and salt. The trouble with traditional blueberry pancakes is that theyre loaded with lectins. Sometimes you just need an indulgent breakfast. Set aside to drain further. Using a large chefs knife, cut off the cauliower stems ush with the head. This one is the easiest and our best yet. Lectins are proteins that are produced by plants as a natural defence. You can grate the cauliower with a cheese grater, using the largest holes, into rice shaped pieces. Once youve tried this spritzer, youll never go back to cola! For the chicken2 cups coconut yogurt, plainJuice of one lemonZest of lemonZest of one orange1/2 teaspoon cinnamon1/2 teaspoon cumin1/2 teaspoon paprika1/2 teaspoon black pepper1/2 teaspoon Tumerick1/2 teaspoon iodized sea salt4 pasture-raised chicken thighs, For the tabouleh2 cups cooked millet1/2 cup minced parsley1/2 cup minced meant1/4 cup minced dill1 teaspoon iodized sea salt1 tablespoon extra virgin all of oilJuice of one lemon1/4 cup red wine vinegar. Sad to see so much of this type of thing on PBS. Drizzle 1 tablespoon olive oil over each bowl, if desired. Dip scoop in a bowl of water between scoops to keep dough from sticking. Just use a vegetable peeler to make noodles.. Dr. Gundry also provides a comprehensive list of what foods to avoid altogether to maintain a healthy diet: Refined starches. Lower the heat to simmer, cover the pan, and cook for about 15 minutes, until all the water is absorbed. In a large bowl, whisk together the almond flour, coconut flour, baking soda, salt, cinnamon, ginger, and nutmeg. So he's here to share the top foods that helped him shed all the weight to live his happiest, healthiest life.