7. Is there any easy way to make some of your recipes for one person?
Many of the recipes featured in the book are freezer friendly. This means that you can make one recipe and freeze extra portions for other days when you don’t have time or energy to cook a meal.
Or consider dividing the recipe by the number of portions specified and make that portion. Some recipes lend themselves to a combination. If a recipe has a protein and a sauce, you can make the full amount of sauce, but cook just one portion of protein. Then enjoy your protein with one serving of sauce and either refrigerate or freeze the remainder for later use.
8. I’m having major cravings for sweets and salty foods—what should I do?
When you modify your diet, you may notice an increase in cravings for sugary or salty foods. This is normal. Eating to balance your blood sugar can help, as can taking an L-glutamine supplement. If you find that your cravings don’t subside after a few weeks, you may want to get specific tests done. For sweet cravings, you need to get tested for yeast, which can be done through a gut test, and for salt cravings, get your adrenals tested.
9. What can I eat in place of cheese that will satisfy my craving for it and provide a good source of calcium?
Good dietary sources of calcium include canned salmon and sardines, broccoli, kale, and, when not eliminating legumes, black-eyed peas and white beans. To help satisfy your cheese craving, I recommend trying my recipe for Cashew Cream Cheese. You might also snack on something nutritious and salty like olives or something rich and nourishing like avocado slices sprinkled with sea salt.
10. What should I do if I have histamine reactions?
Histamine is a chemical that is released from our cells when an allergic substance enters the body. If you have a healthy gut lining, cells within the lining will produce an enzyme called diamine oxidase (DAO) to break down histamines. If your gut lining is impaired, as it is in those with intestinal permeability, you may not be able to produce sufficient DAO. Histamines can accumulate and in some people create reactions such as headache, stuffy nose, dizziness, itchy/watery eyes, heart palpitations, and hives.
If you have histamine intolerance, your body isn’t reacting to the histamine within the food, but rather the bacteria harbored on or within the food that reacts with our histamine receptors (mast cells). This is why if you are histamine intolerant, you may react to foods higher in even good bacteria, such as fermented foods and drinks and cured meats.
Since a leaky gut is often a root cause of histamine intolerance, my recommendation is to first try the healing diets featured in this book, which will help repair your gut. This intestinal repair might also restore your ability to produce enough DAO needed to eliminate histamines properly. If your symptoms persist, however, look into trying a low-histamine diet.
11. I never know what to make for breakfast—what are some of your favorite recipes?
During the week smoothies are my favorite breakfast food. I really enjoy the Root Cause Original Smoothie in the morning; it gives me a ton of energy and is filling without making me feel too full. On weekends I love to make myself a breakfast hash with some grass-fed ground beef and veggies. Other specific recipes you can try for breakfast include:
Hashi Hash Hash
Plantain Crepes with Cashew Cream Cheese and mixed berries
Salmon-Parsnip Cakes
SAM Salad
Turkey and Pepper Avocado Boats
Sweet and Salty “Granola” with Coconut Yogurt and berries
Broccoli and Chicken Quiche
Beef Stew
Frittata with Ham and White Sweet Potato
12. Is intermittent fasting healthy for people with Hashimoto’s?
Any type of fasting can have cleansing and healing effects. However, because even intermittent fasts can be stressful on the adrenal glands, I don’t recommend them in the early stages of healing. I have found that most people with Hashimoto’s (many of whom have underlying adrenal issues) often feel worse when they try fasting too soon after the introduction of dietary modifications.
13. I don’t like the taste of coconut or coconut oil—are there alternatives I can use?
Alternatives for coconut oil include avocado oil, animal fats (tallow, lard from grass-fed or pastured animals), palm shortening, red palm oil (sustainable), and olive oil. If you need a replacement for coconut flour for baking, you can try arrowroot flour, cassava flour, tapioca flour/starch, and sweet potato flour/starch.
14. Are there any foods I should avoid or eat more of if I have H. pylori?
Helicobacter pylori, commonly known as H. pylori, is a bacterial infection that can trigger leaky gut, making it a potential trigger for Hashimoto’s and other autoimmune diseases. H. pylori can contribute to low stomach acid, which in turn may lead to poorly digested foods and resulting nutrient deficiencies. Symptoms may include nausea, frequent burping, loss of appetite, and unintentional weight loss. A specific protocol needs to be followed to eradicate H. pylori (see Hashimoto’s protocol). You can try drinking cabbage juice as a supportive dietary strategy; consume 4 ounces daily for twenty-eight days. Black cumin seed oil (Nigella sativa) can also be consumed to address an H. pylori infection.
15. Is the keto diet safe for people with Hashimoto’s?
The purpose of the keto diet is to get into ketosis, which is when your body begins to use ketones from fats as fuel instead of sugars from carbohydrates. Some people with Hashimoto’s may benefit from ketosis, such as those with chronic pain and brain fog.
Some people reported feeling more tired on the ketogenic diet. It’s important to note that low energy levels could be due to low stomach acid and not a reduced intake of carbohydrates. Low stomach acid can lead to inefficient protein digestion and in turn low energy. I recommend trying betaine with pepsin (here) before determining if low carb is a good choice for you.
Some keto-friendly recipes included in the book include:
Chocolate Avocado Pudding
Bone Broth
Beef Jerky
Broccoli and Chicken Quiche
Chicken Burgers and Kale Chips
Chopped BLT Salad
Cilantro-Lime Guacamole
Everyday Dressing
Italian Meatza Pie
Mexican Quiche
16. What are the signs of soy sensitivity?
If you are sensitive to soy, you may experience reactions such as anxiety, palpitations, gut issues, and/or increased thyroid antibodies.
Meal Plans
Intro Week 1 Meal Plan
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 1
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Chicken Burger and Kale Chips AI Main 22.65 13.21 5.93 Lunch
Beef Fried Rice Intro Main 19.46 28.08 18.62 Diner
Cilantro-Lime Guacamole AI Side 1.66 10.38 7.81 Snack
Beef Jerky AI Side 20.86 12.64 3.78 Snack
Total Nutrient Analysis 77.42 90.69 52.12
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 2
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Chopped BLT Salad Paleo Main 7.65 29.35 5.82 Lunch
Kotlety (Polish Chicken Cutlets) Paleo Main 32.83 40.93 10.43 Dinner
Katy’s Greek Salad Paleo Main 3.05 12.55 14.5 Dinner
Cherry Berry Gelatin Snacks AI Snack 5.52 0.71 1.84 Snack
Total Nutrient Analysis 61.84 109.92 48.57
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 3
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Creamy White Chicken Stew AI Main 27.02 53.93 24.31 Lunch
Bibimbap Bowl Intro Main 17.01 11.95 25.84 Dinner
Sweet and Salty “Granola” Paleo Snack 5.22 13.04 22.03 Snack
Coconut Yogurt AI Snack 3.23 23.26 8.65 Snack
Total Nutrient Analysis
65.27 128.56 96.81
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 4
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Chicken Spring Rolls with Almond Dipping Sauce Intro Main 6.45 14.44 24.9 Lunch
Squashghetti and Meatballs Paleo Main 24.64 30.29 9.34 Dinner
Hashi-Mojito Smoothie AI Snack 28.54 1.16 17.21 Snack
Total Nutrient Analysis 72.42 72.27 67.43
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 5
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Hubby’s Carnitas Paleo Main 49.73 35.13 2.16 Lunch
Biscuits AI Side 1.34 11.3 28.15 Dinner
Chilly Day Chili Intro Main 19.43 6.29 30.36 Dinner
Sweet and Salty “Granola” Paleo Snack 5.22 13.04 22.03 Snack
Coconut Yogurt AI Snack 3.23 23.26 8.65 Snack
Total Nutrient Analysis 91.74 115.4 107.33
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 6
Broccoli and Chicken Quiche Paleo Main 21.64 11.97 7.65 Breakfast
Cowboy Caviar Intro Side 5.63 4.93 16.19 Lunch
Tropical Grilled Chicken Skewers AI Main 16.56 5.48 22.15 Lunch
Paleo Meatloaf Paleo Main 20.02 24.26 3.75 Dinner
Parsnip-Carrot Mash AI Side 1.64 7.22 19.29 Dinner
Chocolate Avocado Pudding Paleo Snack 7.88 23.66 6.05 Snack
Total Nutrient Analysis 73.37 77.52 75.08
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 7
Chicken Burger and Kale Chips AI Main 22.65 13.21 5.93 Breakfast
Paleo Meatloaf (LO)* Paleo Main 20.02 24.26 3.75 Lunch
Parsnip-Carrot Mash (LO)* AI Side 1.64 7.22 19.29 Lunch
Gnocchi with Peas and Pancetta Intro Main 8.61 13.87 47.17 Dinner
Green Juice AI Snack 7.72 11.77 38.82 Snack
Total Nutrient Analysis 60.64 70.33 114.96
* LO = leftovers.
Intro Week 2 Meal Plan
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 1
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Kotlety (Polish Chicken Cutlets) Paleo Main 32.83 40.93 10.43 Lunch
Sautéed Rapini AI Side 1.09 4.66 1.39 Lunch
Lentil Shepherd’s Pie Intro Main 8 4.87 35.74 Dinner
Maca Latte Paleo Snack 2.75 28.61 14.11 Snack
Total Nutrient Analysis 57.46 105.45 77.65
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 2
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Eggplant Lasagna Stacks Paleo Main 10.95 21.46 30.14 Lunch
Golden Raisin Chicken Salad Paleo Main 19.26 10.94 14.83 Lunch
Pork Chop with Balsamic Glazed Onions AI Main 27.45 37.89 8.38 Dinner
Twiced-Baked Sweet Potatoes AI Side 3.94 11.75 15.62 Dinner
Chocolate Avocado Pudding Paleo Snack 7.88 23.66 6.05 Snack
Total Nutrient Analysis 82.27 132.08 91
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 3
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Polish Pea Soup Intro Main 11.96 8.19 21.88 Lunch
Beef Jerky AI Side 20.86 12.64 3.78 Lunch
Paella Intro Main 21.7 7.79 7.88 Dinner
Hot Chocolate Paleo Snack 18.18 43.91 23.14 Snack
Total Nutrient Analysis 85.49 98.91 72.66
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 4
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Paella (LO)* Intro Main 21.7 7.79 7.88 Lunch
Gołąbki (Polish Stuffed Cabbage Rolls) Intro Main 43.1 25.49 39.74 Dinner
Truffled Veggie Blend AI Side 13.99 15.83 28.55 Dinner
Turkey and Pepper Avocado Boats Paleo Snack 17.46 15.31 10.96 Snack
Total Nutrient Analysis 109.04 90.8 103.11
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 5
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Duck Salad Paleo Main 13.39 20.02 9.22 Lunch
Bigos (Polish Hunter’s Stew) Paleo Main 32.38 17.8 8.43 Dinner
Chopped BLT Salad Paleo Main 7.65 29.35 5.82 Dinner
Maca Latte Paleo Snack 2.75 28.61 14.11 Snack
Total Nutrient Analysis 68.96 122.16 53.56
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 6
Mexican Quiche Paleo Main 21.97 32.24 5.74 Breakfast
Cream of Broccoli Soup AI Main 9.49 30.17 14.34 Lunch
Quail with Grapes AI Main 26.68 11.7 12.98 Dinner
Cucumber-Fig Salad AI Side 35.59 14.37 5.85 Dinner
Pumpkin Maca Latte Paleo Snack 3.28 29.13 15.95 Snack
Total Nutrient Analysis 97.01 117.71 54.86
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 7
Waffles Intro Main 44.5 30.49 0.11 Breakfast
Cashew Cream Cheese Paleo Side 5.84 14 10.57 Breakfast
Mixed Berries AI Side 0 0 0 Breakfast
Stuffed Portobello Mushrooms Paleo Main 14.01 24.61 25 Lunch
Heirloom Tomato and Beet Salad Paleo Side 1.36 4.72 8.03 Lunch
Taco the Town Salad Intro Main 31.76 19.97 22.51 Dinner
Pumpkin Pie AI Sweet 3.94 11.32 24.7 Dinner
Red Pepper Turkey Dip Paleo Snack 16.82 5.18 6.55 Snack
Total Nutrient Analysis 120.47 110.29 97.47
* LO = leftovers.
Paleo Week 1 Meal Plan
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 1
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Chopped BLT Salad Paleo Main 7.65 29.35 5.82 Lunch
Bigos (Polish Hunter’s Stew) Paleo Main 32.38 17.8 8.43 Dinner
Biscuits AI Side 1.34 11.3 28.15 Dinner
Coconut Yogurt AI Snack 3.23 23.26 8.65 Snack
Sweet and Salty “Granola” Paleo Snack 5.22 13.04 22.03 Snack
Total Nutrient Analysis 62.61 121.13 89.06
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 2
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Bigos (Polish Hunter’s Stew) (LO)* Paleo Main 32.38 17.8 8.43 Lunch
Eggplant Lasagna Stacks Paleo Main 10.95 21.46 30.14 Dinner
Heirloom Tomato and Beet Salad Paleo Side 1.36 4.72 8.03 Dinner
Almond and Date Snack Bars Paleo Snack 8.72 15.95 23.46 Snack
Total Nutrient Analysis 66.2 86.31 86.04
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 3
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Golden Raisin Chicken Salad Paleo Main 19.26 10.94 14.83 Lunch
Duck with Date Sauce AI Main 13.96 48.53 34.26 Dinner
Turkey and Pepper Avocado Boats Paleo Snack 17.46 15.31 10.96 Snack
Total Nutrient Analysis 63.47 101.16 76.03
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 4
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Hubby’s Carnitas Paleo Main 49.73 35.13 2.16 Lunch
Truffled Veggies AI Side 13.99 15.83 28.55 Lunch
Winter Oxtail Stew Paleo Main 35.9 24.77 12.92 Dinner
Maca Latte Paleo Snack 2.75 28.61 14.11 Snack
Total Nutrient Analysis 115.16 130.72 73.72
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 5
Root Cause Original Smooth
ie AI Main 12.79 26.38 15.98 Breakfast
Frittata with Ham and White Sweet Potato Paleo Main 20.07 15.38 11.69 Lunch
Paleo Meatloaf Paleo Main 20.02 24.26 3.75 Dinner
Twiced-Baked Sweet Potatoes AI Side 3.94 11.75 15.62 Dinner
Red Pepper Turkey Dip Paleo Snack 16.82 5.18 6.55 Snack
Total Nutrient Analysis 73.64 82.95 53.59
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 6
Broccoli and Chicken Quiche Paleo Main 21.64 11.97 7.65 Breakfast
Paleo Meatloaf (LO)* Paleo Main 20.02 24.26 3.75 Lunch
Twiced-Baked Sweet Potatoes (LO)* AI Side 3.94 11.75 15.62 Lunch
Pork Curry Stew Paleo Main 29.41 10.34 7.94 Dinner
Mizeria (Polish Cucumber Salad) AI Side 4.26 3 27.21 Dinner
Almond and Date Snack Bars Paleo Snack 8.72 15.95 23.46 Snack
Total Nutrient Analysis 87.99 77.27 85.63
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 7
Frittata with Ham and White Sweet Potato (LO)* Paleo Main 20.07 15.38 11.69 Breakfast
Duck Salad Paleo Main 13.39 20.02 9.22 Lunch
Stuffed Portobello Mushrooms Paleo Main 14.01 24.61 25 Dinner
Cucumber-Fig Salad AI Side 35.59 14.37 5.85 Dinner
Red Pepper Turkey Dip (LO)* Paleo Snack 16.82 5.18 6.55 Snack
Total Nutrient Analysis 99.88 79.56 58.31
* LO = leftovers.
Paleo Week 2 Meal Plan
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 1
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Breakfast
Salmon-Parsnip Cakes Paleo Main 36.83 27.11 11.95 Lunch
Apple Carrot Salad AI Side 1.13 0.31 26.99 Lunch
Kotlety (Polish Chicken Cutlets) Paleo Main 32.83 40.93 10.43 Dinner
Root Veggie Bake AI Side 1.4 9.2 14.06 Dinner
Paleo Banana-Almond Muffins Paleo Snack 3.47 5.84 10.27 Snack
Total Nutrient Analysis 88.45 109.77 89.68
Hashimoto’s Food Pharmacology Page 16