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Home » 5 Easy Lectin-free Meals (5 ingredients or less!)
5 Easy Lectin-free Meals (5 ingredients or less!)
- Gundry MD Team
- July 24, 2017
- No Comments
When it comes to making healthy meals, some of Dr. Gundry’s favorites are incredibly low-budget – and you can bang them out using fewer than 5 ingredients – total. Check out this video for demos of these quick and easy meals… Then read about the Dr. Gundry diet, which will open up more options for you. Speaking of options, there’s also our helpful lectin free recipes.
Table of Contents
•1. Miracle noodles with pesto and broccoli
•Ingredients (Serves 2):
•Instructions:
•2. Stir-fry shrimp with bok choy
•Ingredients (serves 2):
•Instructions:
•3. French omelette and salad
•Ingredients (serves 1):
•Instructions:
•4. Portobello Mushroom Pizza
•Ingredients (serves 2):
•Instructions:
•5. Baked sweet potato with garlic and kale
•Ingredients (Serves 1)
•Instructions:
•The Takeaway
1. Miracle noodles with pesto and broccoli
This one’s got just 4 ingredients, but that doesn’t mean it’s boring. In fact, it’s big on health and flavor. And when combined, you’ve got a filling meal, loaded with some of the healthiest ingredients in the world. Bonus: It cooks in one pan, in less than 10 minutes.
Ingredients (Serves 2):
- 2 tablespoons olive oil
- 1 cup broccoli florets
- 1 bag Miracle Noodles
- 2 tablespoons basil pesto
Instructions:
- First, prepare the Miracle Noodles the Gundry way (click HERE to learn how to cook them): Rinse under cool water, then boil for 2-3 minutes, then rinse again before draining completely.
- In a large pan, heat the olive oil. Add broccoli and miracle noodles and saute over high heat until broccoli is tender and noodles are dry, 3-4 minutes. Toss with pesto and serve.
2. Stir-fry shrimp with bok choy
With just 5 ingredients, this dish perfectly filling on its own – but delicious over cauliflower rice, too.
Ingredients (serves 2):
- 4-6 oz wild shrimp
- 1 tablespoon sesame oil
- 1 tablespoon minced fresh ginger
- 4 cloves garlic, minced
- 3 cups sliced bok choy
Instructions:
- Heat the sesame oil in a large wok or saute pan over medium heat.
- Add shrimp, ginger, and garlic, and cook, stirring constantly until garlic is fragrant and shrimp is beginning to get pink.
- Add bok choy and continue to cook, stirring regularly until bok choy is wilted and shrimp is cooked through
- Serve, sprinkling with coconut aminos as desired
3. French omelette and salad
Ingredients (serves 1):
- 3 omega-3, pasture raised eggs
- 2 tablespoons extra virgin olive oil
- 2 cups arugula
- 1 tablespoon balsamic vinegar
- 1 pinch sea salt
Instructions:
- Combine 1 tablespoon of olive oil with the balsamic vinegar. Set aside.
- Heat the remaining olive oil over medium heat in a small ceramic-lined or well-seasoned cast iron pan.
- Add eggs along with a pinch of salt, and stir until eggs begin to set.
- Once eggs are set on the bottom, fold the omelette with a spatula, to create a neat rectangle. Continue to cook until eggs are set to your liking in the center
- Toss arugula with the balsamic and oil mixture. Serve omelette along with salad.
4. Portobello Mushroom Pizza
This simple recipe is the perfect “non pizza” for those nights when you just crave a slice. And, it cooks in less than 20 minutes. Plus, it has the right balance of creaminess and saltiness to curb those pizza cravings. And… it’s just plain delicious.
Ingredients (serves 2):
- 2 large portabella mushroom, stems removed
- Extra-virgin coconut or olive oil
- 6 tablespoons basil pesto
- 2 slices Italian prosciutto
- 1 ball buffalo mozzarella, cut into 1⁄4-to 1⁄2-inch-thick slices
Instructions:
- 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
- Rub the cap side of the mushrooms with oil, place on the grill or grill pan, cap side up, and grill for about 5 minutes, until the caps begin to brown slightly.
- Flip over and grill, gill side up, for another 5 minutes. Remove the mushrooms from the grill or burner. Leave the heat on.
- Spoon 3 tablespoons of pesto onto the gill side of one mushroom, add 1 slice prosciutto, arranging it to fit neatly in the gill cup, and then top with half the mozzarella slices. Repeat with the other mushroom.
- Return the grill pan to the stove top for about 5 minutes, or until cheese is melted, then serve
5. Baked sweet potato with garlic and kale
Sweet potatoes are one of the most affordable resistant starch options on a lectin-free diet. And a small baked sweet potato stuffed with flavorful vegetables is an absolutely satisfying meal.
Ingredients (Serves 1)
- 1 small (6-8 oz) sweet potato
- 1-2 tablespoons olive oil
- 1 cup sliced kale
- 2 cloves garlic
- Sea Salt, to taste
Instructions:
- Prepare your sweet potato by piercing it all over with a fork and baking in a 375 degree oven or in a microwave until tender.
- While potato is baking, heat olive oil in skillet over medium high heat.
- Add garlic, kale, and a pinch of sea salt and saute until garlic is fragrant and kale is tender, 3-4 minutes.
- Split sweet potato in half and serve, topped with kale.
The Takeaway
And, there you have it – 5 meals with 5 ingredients or fewer. And the best part is … they cook FAST. If you’re on the fence about sticking to a healthy eating plan because you don’t feel like you’ve got the time or can’t afford all the “healthy” ingredients … come back to this list. The meals here are simple, tasty, and budget-friendly!
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