Lectins | March 16, 2018
The Indigestibles
Some foods our bodies just can't break down. But that doesn't mean we shouldn't try!
Plants, grains, and beans contain a protein called Lectin, which binds sugar cells together. They also impair the body's ability to absorb nutrients properly. However, these foods are still a great source of minerals and fibre. So here are four ways of preparing these foods so that they are easily digestible:
1) Soak: Soaking hard grains removes starches, acids, and proteins. Put them in a deep bowl, cover with water, and let sit for a few hours up to overnight.
3) Boil or Pressure Cook: Boiling many kinds of beans at 212°F/ 100°C for at least 10 minutes significantly reduces their lectin content.
2) Sprout: For most beans and seeds, beginning the initial stages of germination deactivates the lectins. For detailed instructions on how to sprout your own beans, click here
4) Ferment: Fermentation is the process of cultivating the presence of good bacteria on your food and has been discovered all across the globe at different times. For steps on how to ferment vegetables, click here
Try this white bean dip!
Ingredients :

  • 1 (15 1/2 ounce) can cannellini beans, drained and rinsed
  • 2 medium cloves garlic, peeled
  • 2 teaspoons freshly squeezed lemon juice and 1 teaspoon finely grated lemon zest from 1 lemon
  • 1/4 cup plus 1 tablespoon extra virgin olive oil, divided
  • 2 teaspoons finely minced fresh rosemary
  • Kosher salt and freshly ground black pepper
Directions :

  1. Place beans, garlic, and lemon juice in the workbowl of a food processor fitted with a steel blade. Pulse until beans are roughly chopped. .
  2. With motor running, slowly pour 1/4 cup of oil through feed tube. Process until mixture is smooth. .
  3. Transfer bean mixture to a small bowl. Stir in rosemary, lemon zest, and remaining 1 tablespoon of oil. Season with salt and pepper to taste. Serve immediately or store in an airtight container in the refrigerator for up to 3 days.

Original recipe can be found here