Hi, Guy ~~

Pumpernickel is listed as an avoid because most commercial varieties are more wheat than rye, and colored (artificially or otherwise) to look darker. The book takes into account what is generally marketed as "pumpernickel" or "apple juice" in the U.S., and what they usually contain -- a source of confusion, occasionally, but if a bread contains only acceptable ingredients, it should cause you no trouble.

Tomato lectin is actually enhanced by cooking. :-(

I don't know whether the harmful compounds in cabbage are water soluble ~ I suspect they are. Personally, I would not take a chance on it. I have picked red cabbage out of salad, but cook it in a broth and... Well, you can smell it a mile away! Probably better to keep your distance... ~:->

best to you,