Hashimoto’s Food Pharmacology
Page 17
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
Sloppy Joes in a HeartBeet AI Main 17.35 18.77 16.51 Lunch
Chicken Burger and Kale Chips AI Main 22.65 13.21 5.93 Dinner
Pumpkin Maca Latte Paleo Snack 3.28 29.13 15.95 Snack
Total Nutrient Analysis 56.07 87.49 54.37
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
Chicken Tandoori Paleo Main 33.8 35.61 2.39 Lunch
Cuban Ropa Vieja Paleo Main 19.7 9.83 3.68 Dinner
Cucumber-Fig Salad AI Side 35.59 14.37 5.85 Dinner
Beef Jerky (Thai variation) Paleo Side 14.65 12.16 6.52 Snack
Total Nutrient Analysis 116.53 98.35 34.42
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
Cuban Ropa Vieja (LO)* Paleo Main 19.7 9.83 3.68 Lunch
Mizeria (Polish Cucumber Salad) AI Side 4.26 3 27.21 Lunch
Shepherd’s Pie Paleo Main 18.36 20.82 25.56 Dinner
Cilantro-Lime Guacamole AI Side 1.66 10.38 7.81 Snack
Cucumber rounds Snack
Total Nutrient Analysis 56.77 70.41 80.24
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
Peaches and Steak AI Main 30.89 36.45 23.82 Lunch
Paleo Pizza Paleo Main 9.06 30.19 10.82 Dinner
Apple-Blueberry Crumble Paleo Snack 6.4 25.12 16.81 Snack
Total Nutrient Analysis 59.14 118.14 67.43
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 6
Golden Raisin Chicken Salad Paleo Main 19.26 10.94 14.83 Breakfast
Pulled Cherry Pork AI Main 45.73 31.83 19.87 Lunch
Biscuits (LO)* AI Side 1.34 11.3 28.15 Lunch
Moroccan Lamb Stew AI Main 47.48 33 23.31 Dinner
Galaretka AI Main 12.3 4.71 7.93 Snack
Total Nutrient Analysis 126.11 91.78 94.09
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 7
Mexican Quiche Paleo Main 21.97 32.24 5.74 Breakfast
Moroccan Lamb Stew (LO)* AI Main 47.48 33 23.31 Lunch
Baked Ginger-Lemon Chicken Thighs AI Main 14.17 45.47 11.38 Dinner
Katy’s Greek Salad Paleo Side 3.05 12.55 14.5 Dinner
Orange Cream Smoothie AI Main 14.32 5.11 20.61 Snack
Total Nutrient Analysis 100.99 128.37 75.54
* LO = leftovers.
AI 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
Creamy White Chicken Stew AI Main 27.02 53.93 24.31 Lunch
Ginger-Peach Pork Tenderloin AI Main 32.44 8.4 9.39 Dinner
Apple-Carrot Salad AI Side 1.13 0.31 26.99 Dinner
Cilantro-Citrus Cooler AI Snack 31.42 11.78 25.49 Snack
Total Nutrient Analysis 104.8 100.8 102.16
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
Ginger-Peach Pork Tenderloin (LO)* AI Main 32.44 8.4 9.39 Lunch
Katy’s Greek Salad Paleo Main 3.05 12.55 14.5 Lunch
Italian Meatza Pie AI Main 6.18 12.25 4.91 Dinner
Cream of Broccoli Soup AI Main 9.49 30.17 14.34 Dinner
Coconut-Fig Energy Balls AI Snack 1.62 12.95 2.48 Snack
Total Nutrient Analysis 65.57 102.7 61.6
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
Biscuits AI Side 1.34 11.3 28.15 Lunch
Sloppy Joes in a HeartBeet AI Main 17.53 18.75 18.96 Lunch
Grilled Fish and Pineapple Salsa Packets with Green Beans Paleo Main 28.51 0.69 16.14 Dinner
Bacon and Chive Scalloped Potatoes AI Side 9.86 43.68 19.28 Dinner
Liver Pâté Paleo Snack 11.88 4.35 4.71 Snack
Raw Carrot Sticks AI Snack 0 0 0 Snack
Total Nutrient Analysis 81.91 105.15 103.22
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
Poached Trout with Beets AI Main 43.12 14.68 11.55 Lunch
Baked Ginger-Lemon Chicken Thighs AI Main 14.17 45.47 11.38 Dinner
Steamed Green Beans AI Side 0 0 0 Dinner
Cilantro-Lime Guacamole AI Side 1.66 10.38 7.81 Snack
Jicima Chips (raw sliced jicima) AI Snack 0 0 0 Snack
Total Nutrient Analysis 71.74 96.91 46.72
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
Baked Ginger-Lemon Chicken Thighs (LO)* AI Main 14.17 45.47 11.38 Lunch
Katy’s Greek Salad (LO)* Paleo Main 3.05 12.55 14.5 Lunch
Chicken Burger and Kale Chips AI Main 22.65 13.21 5.93 Dinner
Root Veggie Bake AI Side 1.4 9.2 14.06 Dinner
Coconut-Fig Energy Balls AI Snack 1.62 12.95 2.48 Snack
Total Nutrient Analysis 55.68 119.76 64.33
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 6
Galaretka AI Main 12.3 4.71 7.93 Breakfast
Chicken Burger and Kale Chips (LO)* AI Main 22.65 13.21 5.93 Lunch
Root Veggie Bake (LO)* AI Side 1.4 9.2 14.06 Lunch
Beef Stew AI Main 29.42 9.18 11.67 Dinner
Cucumber-Fig Salad AI Side 35.59 14.37 5.85 Dinner
Coconut Yogurt AI Snack 3.23 23.26 8.65 Snack
Mixed Berries AI Snack Snack
Total Nutrient Analysis 104.59 73.93 54.09
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 7
Twiced-Baked Sweet Potatoes AI Side 3.94 11.75 15.62 Breakfast
Beef Stew (LO)* AI Main 29.42 9.18 11.67 Lunch
Quail with Grapes AI Main 26.68 11.7 12.98 Dinner
Carrot Fries AI Side 1.23 3.7 12.14 Dinner
Hashi-Mojito Smoothie AI Snack 28.54 1.16 17.21 Snack
Total Nutrient Analysis 89.81 37.49 69.62
* LO = leftovers.
AI 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
Sloppy Joes in a HeartBeet AI Main 17.53 18.75 18.96 Lunch
Pork Chop with Balsamic Glazed Onions AI Main 27.45 37.89 8.38 Dinner
Parsnip-Carrot Mash AI Side 1.64 7.22 19.29 Dinner
Root Cause Original Smoothie AI Main 12.79 26.38 15.98 Snack
Total Nutrient Analysis 72.2 116.62 78.59
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
Pork Chop with Balsamic Glazed Onions (LO)* AI Main 27.45 37.89 8.38 Lunch
Parsnip-Carrot Mash (LO)* AI Side 1.64 7.22 19.29 Lunch
Sweet and Sour Chicken Skewers with Broccoli Salad AI Main 26.9 4.83 23.5 Dinner
Spaghetti Squash Sauté AI Side 0.68 7.34 7.14 Dinner
Chocolate Avocado Pudding Paleo Snack 7.88 23.66 6.05 Snack
Total Nutrient Analysis 77.34 107.32 80.34
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
Sweet and Sour Chicken Skewers with Broccoli Salad (LO)* AI Main 26.9 4.83 23.5 Lunch
Spaghetti Squash Sauté (LO)* AI Side 0.68 7.34 7.14 Lunch
Maple Meatloaf Muffins AI Main 15.25 20.34 9.24 Dinner
Crunchy Arugula Salad AI Main 2.91 7.5 13.47 Dinner
Galaretka AI Main 12.3 4.71 7.93 Snack
Total Nutrient Analysis 70.83 71.1 77.26
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
Maple Meatloaf Muffins (LO)* AI Main 15.25 20.34 9.24 Lunch
Carrot Fries AI Side 1.23 3.7 12.14 Lunch
Slow-Cooked Chicken AI Main 52.01 8.65 0.42 Dinner
Bacon and Chive Scalloped Potatoes AI Side 6.57 29.12 12.85 Dinner
Lemon–Banana Cream Ice Pops AI Snack 4.63 9.77 6.76 Snack
Total Nutrient Analysis 92.48 97.96 57.39
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
Chicken Soup AI Main 19.57 3.64 6.37 Lunch
Cucumber-Fig Salad AI Side 35.59 14.37 5.85 Dinner
Moroccan Lamb Stew AI Main 47.48 33 23.31 Dinner
Galaretka (LO)* AI Main 12.3 4.71 7.93 Snack
Total Nutrient Analysis 127.73 82.1 59.44
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 6
Chicken Plantain "Nachos" AI Main 7.12 8.32 28.3 Breakfast
SAM Salad AI Main 19.18 25.62 22.89 Lunch
Cream of Broccoli Soup AI Main 9.49 30.17 14.34 Dinner
Beef Jerky AI Side 20.86 12.64 3.78 Dinner
Orange Cream Smoothie AI Main 14.32 5.11 20.61 Snack
Total Nutrient Analysis 70.97 81.86 89.92
RECIPE NAMES MEAL TYPE FOOD TYPE PROTEIN (G) FAT (G) CARBS (G) MEAL
DAY 7
Hashi Hash Hash AI Main 24.58 8.82 16.48 Breakfast
Moroccan Lamb Stew (LO)* AI Main 47.48 33 23.31 Lunch
Pulled Cherry Pork AI Main 45.73 31.83 19.87 Dinner
Biscuits AI Side 1.34 11.3 28.15 Dinner
Steamed Green Beans AI Side 0 0 0 Dinner
Sweet Potato Pistachio Pudding Paleo Snack 8.6 10.2 30.28 Snack
Total Nutrient Analysis 127.73 95.15 118.09
* LO = leftovers.
Cookbook
SIMPLE ESSENTIALS
Coconut Yogurt
Fermented Vegetables
Mom’s Dill Pickles
Bone Broth
Everyday Dressing
Fermented Coconut Water
Farinata Bread
Hashi-Mayo
Pizza Sauce
Cashew Cream Cheese
Chunky Applesauce
Goddess of Detox Dressing
Tomato Sauce
SMOOTHIES AND BEVERAGES
Green Juice
Hashi-Mojito
Mint Tea
Maca Latte
Pumpkin Maca Latte
Orange Cream Smoothie
Cilantro-Citrus Cooler
Root Cause Original Smoothie
Spa Water
Hashi-Mojito Smoothie
Root Cause Building Smoothie
Hot Chocolate
SOUPS AND STEWS
Beef Stew
Chicken Soup
Barszcz (Polish Beet Soup)
Chilly Day Chili
Polish Pea Soup
Cuban Ropa Vieja
Cream of Broccoli Soup
Moroccan Lamb Stew
Carrot-Ginger-Pear Soup
Galaretka (Polish Gelatin Broth)
Winter Oxtail Stew
Creamy White Chicken Stew
Pork Curry Stew
SALADS
Golden Raisin Chicken Salad
Jar Salad
Heirloom Tomato and Beet Salad
Katy’s Greek Salad
Bibimbap Bowl (Korean Mixed Veggie Bowl)
Peaches and Steak
Crunchy Arugula Salad
Duck Salad
Cucumber-Fig Salad
Taco the Town Salad
SAM Salad
Chopped BLT Salad
SAVORY MAINS
Frittata with Ham and White Sweet Potato
Duck with Date Sauce
Bigos (Polish Hunter’s Stew)
Shrimp Ceviche
Sweet and Sour Chicken Skewers with Broccoli Salad
Citrus Bison Meatballs
Lentil Shepherd’s Pie
Turkey and Pepper Avocado Boats
Hubby’s Carnitas
Hashi Hash Hash
Maple Meatloaf Muffins
Chicken Tandoori
Tropical Grilled Chicken Skewers
Salmon-Parsnip Cakes
Shepherd’s Pie
Beef Fried Rice
Mexican Quiche
Broccoli and Chicken Quiche
Paella
Paleo Pizza
Squashghetti and Meatballs
Gołąbki (Polish Stuffed Cabbage Rolls)
Stuffed Portobello Mushrooms
Baked Ginger-Lemon Chicken Thighs
Sloppy Joes in a HeartBeet
Chicken Burgers and Kale Chips
Grilled Fish and Pineapple Salsa Packets with Green Beans
Italian Meatza Pie
Kotlety (Polish Chicken Cutlets)
Citrus Salmon
Paleo Meatloaf
Poached Trout with Beets
Pork Chops with Balsamic Glazed Onions
Pulled Cherry Pork
Quail with Grapes
Gnocchi with Peas and Pancetta
Slow-Cooked Chicken
Ginger-Peach Pork Tenderloin
Eggplant Lasagna Stacks
SIDES AND SNACKS
Truffled Veggies
Cowboy Caviar
Bacon and Chive Scalloped Potatoes
Chicken Spring Rolls with Almond Dipping Sauce
Chicken Plantain “Nachos”
Cilantro-Lime Guacamole
Sweet and Salty “Granola”
Liver Pâté
Apple-Carrot Salad
Sautéed Rapini
Mango Salsa
Mizeria (Polish Cucumber Salad)
Twice-Baked Sweet Potatoes
Spaghetti Squash Sauté
Root Veggie Bake
Parsnip-Carrot Mash
Beef Jerky
Red Pepper Turkey Dip
Almond and Date Snack Bars
Carrot Fries
Zucchini Bread
Biscuits
SWEETS
Apple-Blueberry Crumble
Carob Lava Cakes
Chocolate Avocado Pudding
Coconut-Fig Energy Balls
Paleo Banana-Almond Muffins
Cherry Berry Gelatin Snacks
Plantain Crepes
Pumpkin Pie
Sweet Potato Pistachio Pudding
Baked Coconut Bananas
Strawberries and Cream Dream
Waffles
AI Very Berry Pie
Lemon–Banana Cream Ice Pops
Simple Essentials
Coconut Yogurt
AUTOIMMUNE
Prep time: 30 minutes
Cook time: 8 to 24 hours in yogurt maker
Serves: 4
Coconut yogurt is a delicious way to restore balance to your gut. This creamy homemade Coconut Yogurt provides all of the gut-healing benefits without the extra sugar and other additives that can complicate your health journey. I love using this in salad dressings and smoothies or enjoying it topped with shaved coconut, pumpkin seeds, nuts, berries, or a splash of maple syrup.
14 ounces creamed coconut
½ cup water
2 teaspoons gelatin
1 tabl
espoon maple syrup
Dairy-free yogurt starter, high-quality probiotic capsules, ¼ cup yogurt starter, or ¼ cup yogurt from previous batch
1. Blend the creamed coconut with water in a high-powered blender. Heat the coconut milk to 180°F, then cool to 105°F.
2. Add the gelatin and maple syrup.
3. Place the mixture in a yogurt maker or tightly sealed Mason jar at room temperature for 8 to 24 hours.
4. If using yogurt maker, remove and put into sealed containers, such as glass Mason jars.
5. Store in the fridge for up to 2 weeks.
* * *
Nutritional Analysis per Serving: Protein (g) 3.23; Fat (g) 23.26; Carbs (g) 8.65; B12 (mcg) 0; Iron (mg) 1.67; Iodine (mcg) 0; Magnesium (mg) 37.35; Potassium (mg) 267.52; Selenium (mcg) 6.54; Sodium (mg) 17.35
* * *
Fermented Vegetables
AUTOIMMUNE
Prep time: 20 minutes
Cook time: 7 to 10 days fermenting
Serves: 8
Fermenting veggies increases the nutrient content and creates beneficial bacteria that can help with digestion and repopulating the gut. This supersimple recipe is made with cabbage, but you can substitute almost any vegetable, such as carrots, broccoli, chard, beets, spinach, kale, or cucumber to create gut-healing foods you will love!
Fermented vegetables are a staple of Polish culture—my grandmother would make these every fall and would store them in her cellar all winter long. My brother Robert has taken over the tradition and makes a fermentation crock’s worth of fermented cabbage each winter for our whole family to enjoy.
2 pounds cabbage, core removed, finely chopped
4 teaspoons sea salt or pink Himalayan sea salt
Water
1 large cabbage leaf per jar to cover and push down the vegetables
1. In a large bowl, gradually salt the cabbage and squeeze until juice forms, about 10 to 15 minutes.
2. Add chopped vegetables to glass jars and compress.
3. Close the lid and store in a cool dark place like a pantry, allowing it to ferment for 7 to 10 days.
4. Store in the fridge until ready to use.
* * *
Nutritional Analysis per Serving: Protein (g) 1.45; Fat (g) 0.11; Carbs (g) 6.58; B12 (mcg) 0; Iron (mg) 0.53; Iodine (mcg) 0; Magnesium (mg) 13.61; Potassium (mg) 192.78; Selenium (mcg) 0.34; Sodium (mg) 800.41
* * *
Mom’s Dill Pickles
AUTOIMMUNE
Prep time: 15 minutes
Cook time: 7 to 10 days fermenting