The Lectin Avoidance

Cookbook: The Safest Foods

For People With Autoimmunity
& Food
https://www.selfhacked.com/blo
g/lectin-avoidance-cookbook-
people-autoimmunity-food-
sensitivities/ Sensitivities
AFFILIATE DISCLOSE
Written by: Nattha Wannissorn, PhD (Molecular Genetics)

This cookbook is for people who are sensitive to many foods but still want to enjoy great tasting meals.
This ebook is for people with autoimmune issues, chronic inflammation, IBS, IBD, CFS or anyone who
wants some recipes and support to successfully manage these health conditions through diet. It includes not
only a collection of recipes but also a protocol to help you figure out the diet that works for you.
We have updated the cookbook, which now has 84 93 recipes and counting, and food lists and many tools
to help you successfully manage your health conditions. We have also added the Companion Guide and
bonuses that will help you determine which food substances may cause problems for you. Since we have
added significantly to the cookbook, the price is now $27 but will increase to $37 next week (Jul 30th).

After you pay for the ebook, you will be redirected to a link where you can download the ebook. The
redirect takes about 5-10 seconds, so be patient. If you have any issues, email info@selfhacked.com.
CONTENTS [HIDE]

 Why Make a Cookbook?
 What Are The 8 Pillars of Health?
 Substances in Foods That Can Cause Immune Reactions
 Paleo and Autoimmune Friendly
 Who is This Cookbook For?
 How to Manage Inflammatory Health Conditions Through a Diet
 Autoimmune Friendly Scores
 Recipes in the Book (So Far)
 Help Us Create Better Content!
 Real Reviews of the Lectin Avoidance Cookbook
 30-Day Money Back Guarantee
 Buy The Lectin Avoidance Cookbook
Why Make a Cookbook?

At Selfhacked, our purpose is to develop a body of knowledge and the necessary tools (SelfDecode) to help
people heal from chronic illness and become optimal.
The Lectin Avoidance Diet post currently gets over 80,000 views a month. I named the Lectin Avoidance
Diet as such because I think that lectins are the single major trigger of autoimmune disease. However, they
are not the only trigger.
But the question I keep getting in my consults and on the blog is “what do I eat? Do you have any recipes
or meal plans?”
Although no one size fits all, if you look at all of the substances that trigger the immune system and cause
chronic inflammation and autoimmunity, a consensus starts to emerge of foods that a majority of people
can and can’t eat.

What Are The 8 Pillars of Health?

Diet is one of my 8 pillars to becoming optimally healthy.

The Big 8 Factors that cause disease and suboptimal performance:

1. Diet
2. Sleep
3. Lack of Sun and Light
4. Disturbed Circadian Rhythms
5. Excess stress and unhappiness
6. Lack of natural stressors
7. Toxins
8. Infections/Injuries
Substances in Foods That Can Cause
Immune Reactions

I’ve identified some common substances found in plant-based foods that can be problematic when people
have autoimmune issues. They are:

1. Lectins
2. Amines
3. Tannins
4. Trypsin Inhibitors
5. FODMAPS
6. Salicylates
7. Oxalates
8. Others: Non-protein amino acids, Glycosides, Alkaloids, Triterpenes, Lignins

What’s Different About This Cookbook

Most of the other cookbooks are inadequate because they put in too many ingredients that aren’t allowed
for people suffering from autoimmune or chronic inflammatory issues. This cookbook isn’t perfect, but it
should give helpful recipes to everyone, no matter what your exact food requirements are.
The ingredients used are relatively low in lectins, tannins, histamines, oxalates, mycotoxins, and
sugar. They are also gluten free, dairy free (except some recipes have ghee, which could be swapped
with another cooking fat) and low carb.

Paleo and Autoimmune Friendly

Everything in this cookbook is “paleo” and autoimmune friendly. Many of the recipes are low carb.
I include my recipe for making cookies if you’re sensitive to EVERYTHING, so don’t forget to check that
out.
 Who is This Cookbook For?

This cookbook is for anyone with autoimmune diseases, inflammatory health conditions, or simply a
healthy person who simply wants to figure out what foods may hamper their performance.
For a while, I was mixing powders that didn’t taste very good, but I just gulped it down. I realized that I can
eat the same ingredients in a concoction that actually tastes really good and is super healthy for me.
Through this, I’ve been able to save a lot of time for food preparation by making my hi-maize cookies.
This cookbook keeps in mind all of the concepts that I speak about throughout the blog.

How to Manage Inflammatory Health

Conditions Through a Diet

The lectin avoidance diet and the cookbook are not to be taken as gospel. Rather, it is a starting point for
self-experimentation, to test out what works or doesn’t work for you. In the updated version of the lectin
avoidance diet cookbook, we include a protocol to figure this out.
Resources in the updated cookbook include

 The Lectin Avoidance Diet Food List (Click on the link for free download)
 How to do an elimination diet to figure out the best diet for you
 Strategies to successfully follow the lectin avoidance diet
 Strategies to afford high-quality meat and produce

Autoimmune Friendly Scores

Since everyone is different in the degree to which they have food sensitivities, I give a score by each recipe
to let you know how friendly it is to people with chronic inflammation from food or autoimmune issues.
The scores are subjective, but I still think they are useful.
The scores range from 5-10. There is no recipe that is under a 5 here because making a score lower than 5
would suggest that it’s not friendly to people with autoimmune issues.
Every recipe here is already friendly to the majority of people with autoimmune issues. But I realize that
for some clients, myself and people with enhanced food sensitivities, they may only want to eat the foods
which don’t provoke immune reactions at all.
For most people, an immune reaction from food is healthy because their immune system is weaker. But for
people with autoimmune issues, the immune system is overactive.
If you’re already feeling your options are limited, then you can discard these scores and the notes attached.
I just feel that for the people who still have some issues, they should know which foods to experiment
cutting out.

Recipes in the Book (So Far)

Breakfast and Brunch

1) Carob Protein Shake
2) Matcha Collagen Shake
3) Maple Sage Turkey Sausages
4) Scandinavian Warmed Berries
5) Vanilla Bean Coconut Cream
6) Cinnamon Breakfast Porridge
7) Coconut Crusted Salmon & Avocado Breakfast
8) Asparagus Flan
9) Black Sesame Porridge
10) Creamy Avocado Shake
11) Raspberry Avocado Shake with Collagen
12) Coconut Hi-Maize Waffles
13) Salmon Quiche

Breads & Quick Breads

14) Herbed Flatbread (Egg-Free)
15) Pumpkin Scones
Main Dishes
16) Coconut Milk Alfredo Sauce
Autoimmune friendly score: 8
17) Zucchini Noodles
MAIN DISHES: FISH & SEAFOOD
18) Salmon Cakes
19) Golden Grouper with Chives
20) Asian Salmon
21) Roasted Garlic & Herb Sardines
22) Pistachio-Crusted Halibut with Cilantro
23) Honeyed Cod
24) Honey Mustard Salmon
25) Hemp Pesto-Crusted Tilapia
26) Garlic-Ghee Shrimp
MAIN DISHES: BEEF
27) Low Lectin Beef Stroganoff
28) Swedish Meatballs
29) Low Lectin BBQ Beef Brisket
30) Korean Beef Lettuce Wraps
31) Basil Bison Burgers
32) Grass-fed Beef Round Steak Dredged in Hi-maize
33) Braised Chuck Roast
34) Honey Mustard Ribs
35) Low Lectin Sliders
MAIN DISHES: LAMB
36) Moroccan Lamb Burgers
37) Moroccan Spiced Cauliflower Couscous
38) Mediterranean Lamb Meatballs
MAIN DISHES: CHICKEN
39) Grilled Rosemary Chicken Thighs
40) Turmeric Thyme Roast Chicken
41) Lemon Rosemary Roast Chicken
42) Curried Chicken Salad
43) Chicken with Curry & Dill Sauce
44) Duck Breasts in a Honey Glaze
45) Low Lectin Baked Chicken
46) 1-Pot Instant Pot Turkey
ORGAN MEATS AND ODD BITS
47) Hemp & Sage Crusted Broiled Liver
48) Fried Liver with Hi-Maize
49) Beef Tongue Preparation
50) Beef Tongue Steak with Mustard Sauce
51) Beef Tongue Carnitas
52) Middle Eastern-Style Beef Heart Steak or Kebobs
53) Beef Heart & Root Vegetables in the Pressure Cooker
54) Chicken or Turkey Bone Broth
55) Beef Bone Broth
56) Pork Bone Broth
PRESSURE COOKED OPTIONS
57) Purple Sweet Potatoes
58) Pressure Cooked Spaghetti Squash
59) Pressure Cooked Marinara
DESSERTS and SNACKS
60) Coconut Hi-Maize Snickerdoodles
61) Pure Hi-Maize Snickerdoodles with MCT
62) Hi-Maize Brownie Cookies with MCT
63) Brazilian Hi-Maize Biscoitos
64) Vanilla Bean Chia Pudding
65) Carob Avocado Pudding
66) Joe’s Hi-Maize Cookies (Hemp Version)
67) Joe’s Hi-Maize Cookies (Cricket Version)
68) Caramel Hemp Seed Porridge
69) Coconut Pomegranate Bark
70) Matcha Chia Pudding
71) Carob Coconut Macaroons
72) Grass-fed Beef Gelatin Marshmallows with Hi-maize Coating
73) Honey Grass-fed Beef Gelatin Marshmallows with Hi-maize Coating
BEVERAGES
74) Festive Cranberry Hi-Maize Smoothie
75) Matcha Pistachio Bark with Coconut Milk
76) Spiced Golden Milk
77) Rooibos Lemonade (Arnold Palmer)
78) Spiced Apple Cider with Rooibos
SOUPS AND SIDES
79) Thai Coconut Soup with Chicken & Vegetables
80) Salmon Chowder
81) Olive Garden Zuppa Toscana – Senza Lectins
82) Purple Sweet Potato Soup (Instant Pot)
83) Creamy Kohlrabi Side
84) Anti-inflammatory Coconut Milk Cheese (with Hi-Maize!)
85) Roasted Brussel Sprouts
86) Pesto-Flavored Roasted Broccoli
87) Cilantro Lime Cauliflower Rice
88) Purple Cabbage Slaw
89) Cauliflower Mash
90) Cucumber Salad
91) Super Simple Gourmet Salad
92) Kale & Sweet Potato Salad
93) Dandelion Salad with Apple Cider-Mustard Vinaigrette
If you buy this book, you will have a lifetime of access to it and all future updates.

Help Us Create Better Content!

By purchasing this book, you will be supporting me in creating more and better content and better tools to
help the world heal from chronic illness.
If you have recipes that are safe in the lectin avoidance diet, please do send them my way!
I am optimistic that with better information and better tools, we can do great things and accelerate people’s
healing and become optimally healthy.

Real Reviews of the Lectin Avoidance

Cookbook

“Hey Joe, I’ve been loving these recipes. I just wanted to give some brief feedback and impressions on
everything I’ve made thus far. Also, I wanted to drop a recipe for carob avocado mousse that I found in the
wild that I adapted to be friendly to this parameters.
Carob Protein Shake
Recipe #1 – Perfect as-is, full-fat canned coconut milk does not work well as a replacement for thinned
milk (native forest light)
Maple Sage Turkey Sausages
Recipe #3 – Delicious. Used xylitol in lieu of erythritol.
Vanilla Bean Coconut Cream
Recipe #5 – Dope.
Cinnamon Breakfast Porridge
Recipe #6 – Long prep time; hard to make for morning meal under time constraints. Touch bland, but
otherwise not bad. May not make again.
Creamy Avocado Shake [Smoothie?]
Recipe #10 – Love this. Can be made quickly in nutribullet.
Cilantro Lime Cauliflower Rice
Recipe #24 – Very refreshing, like making this one.
Swedish Meatballs
Recipe #29 – Mistakenly added broth in initial mixing (maybe change the wording to: “add all ingredients,
except broth”)
Cauliflower Mash
Recipe #30 – Long prep time. Okay.
Pure Hi-Maize Snickerdoodles with MCT
Recipe #45 – Delicious. Usually ended up with an excess of coating mixture when splitting to eight
cookies. Could even double up cookie quantity while retaining an abundance of coating mixture to have it
match more evenly.
Hi-Maize Brownie Cookies with MCT
Recipe #46 – Tasty. Made twice and came out slightly dry, crumbly both times. I suspect that the gelatin
did not mix well with mixture; may have stuck to the bottom of mixing container. Small typo with “1/3
[cup] MCT…”.
Brazillian Hi-Maize Biscoitos [Biscotti?]
Recipe #47 – New favorite. Had to bastardize the recipe slightly when making – only had 1/4 cup xylitol,
had to fill the rest with many packets of Truvia. Even still, the recipe turned out amazingly. Definitely
going to be making this one regularly, except with erythritol.
Vanilla Bean Chia Pudding
Recipe #48 – Delicious.
Vegan Carob Avocado Mousse
I used full fat coconut milk, vanilla powder, and honey. I suspect using light coconut milk and vanilla
extract would turn out a bit better.”

30-Day Money Back Guarantee

Try my meals and if you don’t start feeling better within 30 days, I will give you 100% of your money
back!
Or if you’re not happy with the cookbook for whatever reason, request a refund within 30 days and I will
refund your money!

Buy The Lectin Avoidance Cookbook

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medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is
shared for educational purposes only. You must consult your doctor before acting on any content on this
website, especially if you are pregnant, nursing, taking medication, or have a medical condition.
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JOE
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CEO, SelfHacked

About Joe
Growing up, Joe was plagued with a myriad of health issues such as gut problems,
autoimmune issues, chronic fatigue, brain fog, insomnia, and general inflammation. Both
conventional and alternative doctors weren’t able to help him, so he decided to fix himself.
With lots of health questions and few satisfying answers, Joe decided to read every research
paper he could get his hands on and conduct thousands of experiments on his own body in
order to fix his health issues. Joe started SelfHacked in late 2013 when he successfully fixed
all of his issues, and now it gets millions of readers a month looking to educate themselves
about how they can improve their health. Joe is now a thriving author, speaker, and serial
entrepreneur, founding SelfDecode & LabTestAnalyzer.

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