1) Cooking Methods:

hile cooking, to reduce food intolerances due to excess ingestion of Saponins, Phytates, Enzyme Inhibitors and Lectins and free up the good nutrients it is necessary to follow the methods as below:

• Soaking and rinsing removes saponins. Soaking and cooking with lots of water neutralizes phytates and enzyme inhibitors and even lectins in Beans/Legumes. Steam or pressure cooking reduces and may even neutralize lectins. Soaking overnight, draining, rinsing and then cooking is best. Addition of some sodium bicarbonate helps neutralize lectins further.
• Sprouting also greatly reduces the lectins and frees up the good nutrient levels of seeds (See – Sprouts below).
• Fermentation allows beneficial bacteria to digest and convert many of the harmful substances and also increase the nutrient values and absorption of nutrients manyfold. Leavening using yeast also helps.

Processing, milling grains and removing the bran layer also removes phytic acids but also tends to remove many of the minerals in the grains.

Grill, stirfry, saute or steam where possible. Avoid deep frying as it calls for breading and reduces nutrient density. ‘Vada/Gare’ may be the exception as it is made from lentil (dal) and does not need breading. Other dal products like ‘Kudum’ (an oversize rice free idli), ‘Chilla’ and ‘Pessarattu’ (a type of dosa) and ‘Dhokla’, all made from dals may also be included. But do so only after the 1^st week to allow more noticeable and thus motivating results.

Cauliflower can be mashed and used as a substitute for cereals in many of the Indian food recipes including upma and idli. It can also be used instead of potatoes. Boil cauliflower pieces with a pinch of salt until soft. Remove the water. Add cream and butter and mash.

Grated cauliflower boiled for a minute or two can be a great substitute for rice.

Re-fried beans may contain unnecessary sodium. Hence limit their use. Increase the use of other beans.

Dry toast lentils before cooking, with water, ghee and spices. This reduces lectin intolerances. Always eat your lentils cooked with high quantities of water and always with a pinch of turmeric, and then finish by adding sauteed cumin seeds with ghee to them.

Moong and Masoor lentils are considered the best for consumption.

Kichdee (one part moong dal with 2 to 3 parts rice) duly topped up with sauteing as above makes a very good meal.

Cooking meat at a lower temperature for a somewhat longer time avoids the charring that leads to creation of carcinogenic nitrosamines.

Do not over heat, or over fry, or over boil eggs. Keep them soft and slightly mushy.

Cook your food gently and incorporate water in your cooking

Add spices. Eat as little polyunsaturated fats as possible. Enjoy your food.

If you do this mostly right, you’ll set yourself up for a low inflammation, high performance, high energy lifestyle.

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