NUTRITION & TOXICITY EXAM | HOLISTIC LIVING INNOVATIONS

Lectins

What are Lectins?

Lectins are carbohydrate-binding proteins that are resistant to breakdown by the body's digestive enzymes and to most methods of cooking. These include:

Meats and dairy that are not grass-fed
Poultry that isn't pastured
Farm-fed fish
Beans that are not pressure cooked
Grains except sorghum and millet
Squash/cucumber family
Cashews
Nightshades including: potatoes, tomatoes, eggplant, pepper, paprika, tobacco, ashwagandha, goji and all seeds including: sunflower, pumpkin, chia, etc)

Food Replacements

Nut Butter Replacements

Nut butters are best to be avoided completely because, unless specifically stated otherwise, nut and seed butters are loaded with lectins. However, a company called "Wildly Organic", makes lectin-free nut butters for you to enjoy! They are only sold on their website. Altermatively, you can make your own nut butters at home, just make sure you soak nuts for an hour before blending (this removes the outer lectin shell).

Foods that can be made lectin-free from pressure cooking and soaking:

You can pressure cook beans, potatoes, nightshades (like tomatoes and eggplants) and squash to remove lectins from your favorite foods! You can soak nuts to remove the outer lectin shell. Watch a great video by Dr. Gundry, explaining this in greater detail.
Soaking Video
Pressure Cooking Beans Recipe

Nut Replacements

Macadamia nuts and pine nuts are great replacements!

Grain Replacements

The brand Siete (use code “HLICHIROPRACTIC” at checkout for 25% off your first order) has many grain-free options for chips, potato chips and taco shells/tortillas (make sure to only use their Cassava wraps, as their other wraps contain lectins)! These can be found on their website, in the frozen section at Publix and on Amazon.

Nightshade Replacements

Potato Replacements

Instead of potatoes, you can use sweet potatoes, parsnips, colored carrots and/or cauliflower. TIP: You can boil/bake and mash any of these to replace mashed potatoes, and you can bake/saute the carrots and parsnips to replace chopped potatoes.
For potato chip replacements, we recommend the brand called Siete. These can also be found nearby in Volusia County at Loves Whole Foods, Debbies Natural Foods, at Publix, at most Targets and/or directly on the Siete website (use code “HLICHIROPRACTIC” at checkout for 25% off your first order) and on Amazon).
For other snacking options, we also recommend BeYu Ancient Roots Chips (found directly on their website and on Amazon). They have many delicious flavors. You can find these at Publix, Loves and Amazon.

Tomato Replacements

While there aren't many things that quite resemble a tomato, you may be wondering what you can use as a substitute for pasta and pizza sauces. We love using pesto as an alternative! You can either get creative and make your own pesto that adheres to your specific nutrition protocol, or you can use our favorite brand linked here (it can be found cheaper at Loves Whole Foods, or can be purchased in bulk from their website linked here. Important note: This product is more on the expensive side because it is coming directly from Italy, but a little can go a long way and it has great flavor).
We also like to use our signature cashew truffle sauce as a sauce for our pizzas and pastas (see recipes page).
If you would like a few vegetables to use as a tomato replacement in salads, try hearts of palm, artichoke hearts and/or cucumbers!

Pepper Replacements

Peppers give most dishes extra flavor. So, you may be wondering what you will use in your dishes to give it an extra kick. We recommend using plenty of organic fresh and dried herbs, italian spice blends, coriander, cinnamon, ginger, ground cumin, Herbs de Provence, garlic, onion, black pepper! Some more ideas of how to season your food without solanines can be found here!

Solanine-Free Condiment/Dressing Replacements (not suitable for those following the fungus protocol)

Primal Kitchen Ranch Dressing (contains garlic, onion, egg, vinegar)
Primal Kitchen Spicy Brown Mustard (contains vinegar)
Primal Kitchen Caesar Dressing (contains garlic, egg, vinegar)
Primal Kitchen Greek Vinaigrette (contains garlic and vinegar)
Primal Kitchen Italian Vinaigrette & Marinade (contains garlic, onion and vinegar)
Primal Kitchen Cilantro Lime (contains garlic, onion, eggs, spinach and vinegar)
Primal Kitchen Sesame Ginger Vinaigrette & Dressing (contains garlic and vinegar)
Primal Kitchen Balsamic Vinegar Of Modena
Primal Kitchen Balsamic Vinaigrette (contains garlic, onion and vinegar)