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    Egg roll in a bowl!

    It’s high protein, meat-free – though it’s also delicious with wild-caught shrimp too – and cooks in just a few minutes.

    And the best part is, you’ll only dirty one pan!

    healthy egg roll recipe | Gundry MD

    Tweaks To Help Avoid Lectins:

    1. Skip the Soy Sauce

    Soy sauce is a bean sauce. And beans, as you know, are rife with lectins.

    Now, soy is the most common phytoestrogen in our diets – and phytoestrogens are hormone disruptors. It’s true, phytoestrogens can – at times – be good for women during certain stages of menopause, but overall they’re troublesome because of their associations with hormonal diseases and complications when it comes to fertility.

    Not to mention soy contains gluten – a pretty offending lectin.
    Instead, replace the soy in your kitchen with…

    2. Use Coconut Aminos

    Coconut aminos are a delicious replacement for soy and tamari. Coconut aminos consist of only two ingredients – organic coconut tree sap and organic sea salt. That’s it. And you know I love simple ingredients.

    Furthermore, coconut aminos might help contribute to weight loss. That’s because it contains the a highly valuable protein – adiponectin. This protein helps monitor quite a few metabolic functions – including maintaining proper glucose levels and oxidizing fatty acid.

    So, adiponectin might be a great way to help your body. In fact, a recent study shows coconut products might also help with blood pressure, cholesterol, and fat reduction.1,2

    3. Nix Whole Peppers and Use Hot Sauce

    Peppers of all kinds are lectin-bombs. However, the process of fermentation removes the lectins from peppers – which explains why many traditional cultures ferment their veggies. So, fermented hot sauce is a-okay.

    Generally, when peppers are roasted, peeled, and de-seeded, and these sauces are fermented, the bacteria formed breaks down lectins.

    So, let’s get started. Watch the video and cook with me…

    And now, print this out and save it for another time:

    Healthy Egg Roll Recipe in a Bowl

    What you need (feeds 4, or 2 very hungry people)

    • 2 tbsp sesame oil
    • 3 cloves garlic, minced
    • 1/2 cup yellow onion, diced
    • 1 tbsp fresh ginger, minced
    • 5 green onions, sliced on a bias (white and green parts)
    • 1 bag Quorn meatless grounds
    • Sea salt and black pepper, to taste
    • 1 tbsp sriracha or garlic chili sauce (use less or more, to taste)
    • 14 oz (1 large bag) shredded cabbage
    • 2 cups broccoli slaw
    • 3 tbsp coconut aminos
    • 1 tbsp rice wine vinegar
    • 2 tbsp toasted sesame seeds

    Instructions

    1. Heat your sesame oil in a large saute pan or wok over medium-high heat.
    2. Add the garlic, onion, green onion, and ginger, and cook until the mixture is tender and fragrant.
    3. Add the quorn grounds – or shrimp, if you’d prefer – along with the salt and pepper, and cook until warmed through, then add the garlic chili sauce if you like things hot.
    4. Dump the cabbage and the broccoli slaw into the wok, and toss until whole mixture is well combined.
    5. Add in the coconut aminos, rice vinegar, and sesame seeds, then cook until cabbage is tender.
    6. Serve and gobble it up!

    Way to Rock the Healthy Egg Roll!

    This crunchy, flavorful treat serves the whole family and will make you feel like you brought in a treat from your favorite restaurant. Not only does it taste amazing – it’s compliant and really affordable! You can also check out more lectin free recipes for some great food choices.

    Not Bad Pad Thai
    Basil Pesto The Gundry Way
    The Ultimate Breakfast Muffin Recipe

    Want help stocking your pantry with Gundry-approved foods? Visit the online grocery shop for Dr. G’s personally curated products for the lectin-free lifestyle. Click the image to shop now:


     


    Sources:
    1. Gavrila A, et al. “Serum Adiponectin Levels Are Inversely Associated With Overall And Central Fat Distribution But Are Not Directly Regulated By Acute Fasting Or Lept… – Pubmed – NCBI”. Ncbi.nlm.nih.gov. N.p., 2017. Web. 1 June 2017.
    2. de Paula Franco E, et al. “EFFECT OF HYPOENERGETIC DIET COMBINED WITH CONSUMPTION OF COCONUT FLOUR IN OVERWEIGHT WOMEN. – Pubmed – NCBI”. Ncbi.nlm.nih.gov. N.p., 2017. Web. 1 June 2017.

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