Sweet Potato Fries & Lectin-Free Guacamole

We all love eating fries as a snack. Potato fries are the most popular and widely used as a side dish in many cuisines. In any fast-food restaurant if you go and order a meal, they give you a pack full of fries. The majority of them are deep fried in liters of oil making it crunchy, juicy and tasty. Fries are popular among children as well as adults.

Does it add any value to your diet? People are addicted to this most popular junk food, i.e. potato fries. When we become health conscious, our dietitian advises us to stop eating fries. How about, if fries can be prepared in a healthier way so you can take them along with your diet. That would be great.

This is an exciting sweet potato fry recipe super-charged with nutrients that even your dietitian can’t stop you from eating. You can easily prepare this at home in few minutes and reap the benefits without compromising on taste. But before we discuss this recipe let us understand why fries are not good for health.

The Problem

The popular choice among fries, i.e. potato french fries are deep fried in oil. This increases their fat content with unhealthy oils that are high in Omega 6’s compared to Omega 3’s. Potatoes are also nightshades, which are considered foods high in lectins, so they are avoided on the lectin-free diet. Is there any possible way to enjoy this tasty and yummy snack while keeping the essential health benefits intact?

The Solution

Everyone loves eating potato fries because of the crunch and salty taste. What if we replace the unhealthy components used in the fry’s preparation with healthier options?

To do this, let’s replace the normal potato with sweet potato and instead of frying, let’s bake it. Sweet potatoes are a great source of fiber, vitamins, and antioxidants. These sweet potato fries not only give a crunchy and yummy taste but fully packed with loaded nutrients.

To supercharge these fries with additional nutrients, replace the synthetic ketchup which also contains lectins from tomatoes with a low lectin organic guacamole. Avocados are incredibly nutritious with tons of health benefits. When you eat these healthy fries dipped in Guacamole, an ideal combination of taste and health comes together. Before we get into details about this healthy sweet potato snack, let us understand its health benefits.

Health Benefits of Sweet Potatoes

  • Excellent source of fiber, vitamins, minerals, Manganese, Potassium and antioxidants
  • Excellent source of beta-carotene which improves your immune system

Health Benefits of Avocado

  • Rich source of Vitamin K, Folate, Vitamin C, and riboflavin.
  • Healthy source of fats and fiber

Furthermore, the sweet potato fries and guacamole preparation also includes lemon, garlic, olive oil, and black pepper. All these are a rich source of vitamins, potassium, dietary fiber and are excellent for a diet low in lectins.

How to prepare the sweet potato fries and guacamole

You can easily get fresh sweet potatoes and organic avocado in the market. These are the two main key ingredients required for preparing this healthy snack or side dish. The method of preparation is super quick and easy.

Note: Organic is recommended as they are typically lower in lectins.

Ingredients Required

  • Sweet Potatoes
  • One Organic avocado
  • Olive Oil
  • Garlic Powder
  • Salt
  • Black Pepper
  • 2-tbsp lemon juice

Preparation Method

Organic Sweet Potato Fries – Preheat oven to 425 degrees Fahrenheit. Cut up organic sweet potatoes into thin slices. Place it on a baking tray. Drizzle olive oil across fries and then use a basting brush to spread the oil more evenly across the fries. You can also alternatively put the sweet potato fries into a bowl, add the olive oil and then mix them around to more evenly coat the fries.

Sprinkle with garlic powder, salt, and black pepper. Put fries on a baking tray in the oven for 20 minutes, then flip. Place back in for another 20 minutes. The fries should be golden brown and somewhat crispy. You can cook a bit more or less to your taste, your oven, and depending on the thickness of the fries.

Guacamole – Slice the organic avocado and scoop it out into a mixing bowl. Gently mash with a fork and sprinkle a pinch of garlic powder, black pepper, and salt to taste. Add 2-tbsp lemon juice and the yummy healthy avocado guacamole is ready to go along with the sweet potato fries.

Final Verdict

Sweet Potato Fries and Guacamole is a unique way to eat potato fries in the healthiest way. This recipe is not only mouth-watering, but each ingredient used has several added health benefits. Try this recipe at home and enjoy them as a part of your healthy diet meal plan.

sweet potato fries guacamole lectin free
Awesome sweet potato fries with lectin-free guacamole!

Chicken Thighs & Spinach With Rice Low In Lectins

Chicken meat is the most common of poultry products. It is easily available in the market and cooked almost in every household. Chicken recipes are very versatile in nature as the tender meat can be cooked in a large number of ways. Chicken meats are a powerhouse of nutrients with a higher percentage of proteins. Chicken meat is a great source of protein, B vitamins, vitamin A and D. The meat also has a substantial number of minerals like phosphorus and iron.

The Problem

Chicken meat is tasty and packed with essential nutrients. The soft and tender meat can deliver good health benefits, but oftentimes it’s cooked using the wrong ingredients. The chicken itself has fat. Therefore, you can cook chicken easily without drizzling oil on it. Many of the recipes available in the market are fried with unhealthy oils. Furthermore, lots of sauces with chicken recipes are high in lectins.

The Solution

The solution is pretty simple. Just change your cooking style by typically removing the unhealthy components from the chicken meat preparation. The main unhealthy ingredient is oil used for the deep frying. Instead of frying, bake it.

To make the recipe more nutritious, eat heartily some steamed spinach along with the chicken meat. Other than protein, niacin, and selenium that is already present in chicken, the green spinach adds extra nutrients like fiber, zinc, and thiamin.

This makes the chicken meat recipe even healthier and nutritional. To add a final touch to this healthy recipe, use chicken thighs for their tender and juicy meat which is a good source of protein. To make it a complete meal, add a small part of low lectin rice on your serving plate. Organic rice that’s low in lectins is a rich source of carbohydrates that adequately provides energy to your body.

Health Benefits of Chicken Meat

  • Rich source of proteins responsible for the growth and repair of muscles
  • Rich in phosphorus which helps in improving your teeth and bone health
  • Excellent source of Selenium
  • Excellent source of Vitamin B6 which boosts metabolism
  • Excellent source of Niacin, a special type of essential vitamin that naturally protects your body

How to prepare the chicken thighs, steamed spinach, and rice recipe at home

The recipe is very easy, and you need simple ingredients that are easily available in the market. Just gather them together and get going following the below instructions.

Which type of rice is lowest in lectins

Grains and pseudo-grains like quinoa and oats are lectin foods often avoided or reduced on a lectin-free diet. Rice, however, while it is a pseudograin, is quite low in lectins especially when choosing certain types. White rice is the lowest in lectins, so is most preferable on a lectin-free diet. You can also use sprouted brown rice if you are able to handle it. Brown rice is high in lectins and so should be a last resort. You can also use organic foods, which are typically lower in lectins.

Ingredients Required

  • Chicken thighs
  • White Rice
  • Salt
  • Minced Garlic
  • Lemon Juice
  • Onion Powder
  • Fresh Spinach or Frozen is according to availability.
  • Rice Cooker
spinach
freshly cooked spinach

white rice
freshly cooked white rice

Preparation Method

  • Add rice into the rice cooker and allow it to cook.
  • Preheat oven to 375 degrees. Add chicken thighs to a baking tray with aluminum foil on top. Add minced garlic to the top of chicken. Chicken thighs cook for 32 to 34 minutes on 375 Fahrenheit – the juices should run clear. Add onion powder then lemon juice to the top if desired.
  • Heat pan on stove top on medium heat. Add frozen spinach and a small amount of water to the pan. Cover with pan top, cook for 4 minutes. Remove cover, cook for another roughly 3 minutes or until spinach reaches desired consistency.
  • Dish out the baked chicken thighs, spinach and rice together on a serving plate. Sprinkle salt and black pepper to taste. Enjoy this yummy and healthy meal full of packed nutrients.

Final Verdict

Chicken thighs, when consumed with green spinach and sprouted rice, is a diet meal loaded with nutrients. Cook this super-easy recipe and eat it as a part of your healthy diet plan low in lectins.

garlic chicken spinach rice low lectin meal
Delicious garlic-coated chicken with lemon juice, white rice, and spinach!

Organic Dark Chocolate Covered Low Lectin Fruits

Who doesn’t love eating delicious chocolates? They are always tasty to eat and remain a favorite item for all, especially children. Chocolate industries are one of the fastest growing and dynamic industries among all other consumer products. It is estimated that globally chocolate industries make an annual turnover of over 80 million US Dollars. US, Germany, Switzerland, and Belgium are the top four countries in the world famous for their chocolate products. Among them, US rank at the top in terms of turnover, as well as in the variety. Undoubtedly, a pack of sweet chocolates can bring a smile to anyone’s face.

Why Do People Avoid Chocolates

Many people avoid eating chocolates because of their high sugar content. Excessive eating of chocolates isn’t necessarily good for health as the melt-in-mouth bar has butterfat and lactose. It also has a higher percentage of refined sugar giving that great taste. Knowing this, can we give up eating chocolates? The global chocolate industry doesn’t see any drop in the demand for their products. It is rather estimated to have another 6 to 8% growth in the coming years.

The Solution

People love eating chocolates because of the sweet taste. Can chocolates be consumed in a healthier way? Eating chocolate can be healthier if it is not packed with unhealthy fats, sugars, and random ingredients no one can pronounce. Chocolate covered fruits are one of the best and healthiest ways to consume chocolates. To make it even better, organic dark chocolate covered fruits are great for health. Organic Dark chocolates are a powerhouse of essential nutrients having many health benefits. Once it is consumed with fruits enriched with natural sugar and nutrients, it becomes a super-food. Before we get into details about this healthy dark chocolate covered snack, here are some health benefits of dark chocolates.

4 Awesome Health Benefits of Organic Dark Chocolate

  • Made from the Cocoa seeds
  • Great source of antioxidants and soluble fibers
  • Contain essential minerals like iron, copper, zinc and potassium.
  • Contain THEOBROMINE that helps in improving the brain function.

Which low lectin fruits go with dark chocolates?

You can use a variety of fruits to prepare this fruit snack. Dark chocolate covered fruits are widely available in markets and grocery stores. Fruits like strawberries, pineapples, apple slices, bananas, dates, etc. all can go into a dark chocolate dip making it a cold yummy bite. Fruits that are in-season are said to be naturally lower in lectins as a result of the farming process.

In this recipe we’ll cover strawberries and pineapples. They aren’t considered high lectin fruits so they can be a great addition to the lectin-free diet especially when eaten in moderation.

Dark chocolate covered strawberries and pineapples are super-food snacks. Both these fruits are naturally loaded with tons of nutrients. Adding a dark chocolate dip makes it even more nutritious.

Both strawberries and pineapples are a rich source of vitamins, minerals, and antioxidants. Vitamin C and manganese are very high in pineapples in comparison with any other fruit. A dark chocolate coating on both these fruits definitely enhances their nutrition property. The dark chocolate cover along with the fruit’s natural sugar makes them a tasty and healthy snack for your dessert.

How to prepare organic dark chocolate fruits

You can easily get dark chocolate dipped strawberries and pineapple snacks in the market, however, let’s discuss preparing at home for an awesome dinner dessert or party snack. The delicious recipe is simple and super easy. All you need to do is get the ingredients together and follow these simple steps:

Ingredients Required

  • Large fresh strawberries
  • Pineapple slices
  • Organic dark chocolate

You can, of course, use whatever fruits you’d like. For the healthiest fruits lowest in lectins, buy organic!

organic strawberries
freshly cut organic strawberries

You can leave the tops on for something to hold them by.

pineapple
freshly sliced pineapple

The core and edge will be thrown out and the rest diced up.

Preparation Method

Wash the fruits, preferably with filtered water. Let the fruits dry after washing or pat dry with a paper towel. Melt the chocolate in a bowl and microwave for 60 to 90 seconds. Stir gently until soft. Dip fruits into the chocolate sauce. Gently put the chocolate-covered fruits on a tray and into the fridge until they cool and the chocolate becomes hardened. Now, the juicy, yummy and super tasty snacks are ready with melt-in-mouth delight and packed with healthy nutrients. Enjoy!

Final Verdict

Finally, there is precisely a solution that you can eat healthy organic dark chocolate covered fruits along with your diet plan. Instead of just increasing your calories, you can increase your nutrient intake. Prepare this super-easy dessert at home and delight everyone. Eat them and enjoy the super tasty fruits brilliantly converted into chocolate candies.

organic dark chocolate covered low lectin fruits
There you have it, dark chocolate covered fruits low in lectins!