Hashimoto’s Food Pharmacology
Page 18
Serves: 12
This is my mom’s yummy pickle recipe! Lacto-fermented pickles are a tasty way to get additional probiotics into your body. To make lacto-fermented pickles, you can use a traditional stoneware crock or a large glass jar. It is important to use either purified or sterilized (boiled) water, so that the pickles will be free of undesirable microbes. If you boil the water, be sure to let the water cool before you add the rest of the ingredients; hot water can destroy the beneficial microbes you are introducing! Be sure to store these pickles in the fridge after they’ve fermented to retain the beneficial microbes.
8 to 12 medium pickling cucumbers
2 bay leaves
2 cloves garlic
2 pinches black pepper (if tolerated)
1 (3-inch) piece horseradish or 3 tablespoons prepared horseradish
2 pinches allspice (if tolerated)
1 bunch fresh dill weed
2 cups purified (or boiled and then cooled) water
1 tablespoon sea salt or pink Himalayan sea salt
1 large cabbage leaf
1. Wash and dry the cucumbers and place them tightly in a dry 1-quart jar.
2. Add the bay leaves, garlic, pepper, horseradish, and allspice to the jar and place the dill on top.
3. Mix the water with salt to create a brine and fill the jar to ½ inch above the top of the cucumbers.
4. Add a cabbage leaf to the top of the jar to hold the cucumbers in place, so they stay submerged.
5. Close the jar moderately tightly and store in a cool, dark place like a pantry, allowing it to ferment for 7 to 10 days.
6. Store in the fridge until ready to serve to ensure the survival of the beneficial microbes. Microbes will only stay active outside of the fridge for up to 2 weeks, but will stay alive for months if kept refrigerated.
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Nutritional Analysis per Serving: Protein (g) 2.15; Fat (g) 0.37; Carbs (g) 12.02; B12 (mcg) 0; Iron (mg) 0.99; Iodine (mcg) 0; Magnesium (mg) 40.71; Potassium (mg) 472.83; Selenium (mcg) 0.98; Sodium (mg) 396.94
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Bone Broth
AUTOIMMUNE
Prep time: 15 minutes
Cook time: 8 to 12 hours in a slow cooker; 8 to 12 hours on the stovetop; 90 minutes in an electric pressure cooker
Serves: Varies
Bone Broth offers amazing healing properties for your gut and immune system, and people who consume bone broth regularly report benefits such as shinier hair, clearer skin, and less joint pain. Who doesn’t love a steaming hot mug of homemade Bone Broth? One of my favorite things in the world is waking up in the morning to the fragrance of fresh, delicious Bone Broth that has been slow-cooking all night in my kitchen while I’m sound asleep and resting my adrenals.
Here I’ve included three methods: slow cooker, stovetop, and electric pressure cooker. If you have a sensitivity to histamines, the pressure-cooker method is the way to go due to the reduction of histamines in the broth.
4 to 5 chicken legs
1 tablespoon apple cider vinegar
2 stalks celery
1 onion
6 to 8 large carrots
Purified water
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
Slow Cooker:
1. Place the chicken, vinegar, and vegetables in a slow cooker.
2. Fill with water to 1 inch below the top of slow cooker, cover, and cook on high for 8 to 12 hours.
3. Season with salt and pepper to taste.
4. Strain, pour into Mason jars, and refrigerate.
Stovetop:
1. Place the chicken, vinegar, and vegetables in a stockpot.
2. Fill with water to 1 inch below the top of the stockpot.
3. Bring to a boil, reduce the heat to medium-low, and simmer for 8 to 12 hours.
4. Season with salt and pepper to taste.
5. Strain, pour into Mason jars, and refrigerate.
Electric Pressure Cooker:
1. Place the chicken, vinegar, and vegetables into the pot of the pressure cooker.
2. Fill two-thirds of the way up with water and secure the pressure cooker lid.
3. Press the Manual button, set the pressure on high, and set the timer for 90 minutes.
4. Season with salt and pepper to taste.
5. Strain, pour into Mason jars, and refrigerate.
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Nutritional Analysis per Serving: Protein (g) 22.68; Fat (g) 6.88; Carbs (g) 4.84; B12 (mcg) 0.19; Iron (mg) 1.32; Iodine (mcg) 0; Magnesium (mg) 24.25; Potassium (mg) 298.58; Selenium (mcg) 22.51; Sodium (mg) 91.53
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Everyday Dressing
AUTOIMMUNE
Prep time: 10 minutes
Serves: 4
One of the most common questions I receive from clients and readers who are starting to transition their lifestyle is, “What type of dressing can I use on my salad?” Many of our conventional packaged dressings are unfortunately filled with inflammatory oils and may even contain gluten and dairy. You can make your own tasty dressing in minutes! Everyday Dressing works well in place of Italian dressing and is packed with heart-healthy and anti-inflammatory olive oil, basil, and lemon juice.
¼ cup extra-virgin olive oil
¼ cup of lemon juice
1 tablespoon dried basil
1. Mix all ingredients together.
2. Refrigerate until ready to serve.
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Nutritional Analysis per Serving: Protein (g) 0.3; Fat (g) 13.58; Carbs (g) 1.55; B12 (mcg) 0; Iron (mg) 1.03; Iodine (mcg) 0; Magnesium (mg) 8.38; Potassium (mg) 43.46; Selenium (mcg) 0.05; Sodium (mg) 1.22
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Fermented Coconut Water
AUTOIMMUNE
Prep time: 20 minutes
Cook time: 36 hours fermenting
Serves: 4
Kefir is a beverage with multiple gut-health benefits because it contains beneficial bacteria. Unfortunately, traditional kefir is made with milk—not ideal for the 80 percent of people with Hashimoto’s who have dairy sensitivity. Thankfully, one of my mentors, Donna Gates, introduced fermented coconut kefir to the world. Fermented Coconut Water can be consumed alone or used as a base for beverages like my Hashi-Mojito.
In order to ensure that the right type of bacteria are growing in your coconut water, you will need to use a starter of good bacteria. The starter bacteria can be sourced from a kefir starter, a high-quality probiotic powder, or another fermented coconut beverage. Just be sure that the starter you use is dairy free! In order to make sure the fermentation process happens correctly, you will need to watch the temperature of the beverage; I use a food thermometer.
6 cups coconut water
1 teaspoon powdered high-quality lactobacillus-based probiotic/kefir starter or fermented coconut water
1. Place the coconut water in a saucepan and gently heat until the temperature reaches 90°F (do not exceed 100°F).
2. Add the starter to the warmed coconut water and mix.
3. Pour the mixture into a 1-quart glass jar and cover.
4. Wrap the jar in a cloth and allow it to ferment at room temperature for 36 hours.
5. Once the coconut water has fermented, it should be fizzy and slightly tangy.
6. Store in fridge to preserve the activity of the bacteria.
7. Be sure to save 1 to 2 tablespoons of the remaining fermented coconut water for your next batch!
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Nutritional Analysis per Serving: Protein (g) 2.59; Fat (g) 0.72; Carbs (g) 13.36; B12 (mcg) 0; Iron (mg) 1.04; Iodine (mcg) 0; Magnesium (mg) 90; Potassium (mg) 900; Selenium (mcg) 3.6; Sodium (mg) 378
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Farinata Bread
INTRO
Prep time: 2 minutes
Cook time: 4 hours soaking, 10 to 12 minutes baking
Serves: 4
Note: This bread is best eaten the same day, warm.
My husband and I discovered this delicious, gluten-free food whil
e traveling to the Cinque-Terre region of Italy. Farinata Bread is an Italian pancake (or crepe) that’s traditionally made from garbanzo-bean (chickpea) flour, which can improve digestion and is an exceptional plant-based protein. It’s great served alongside a soup or stew, like my Creamy White Chicken Stew.
8 ounces garbanzo-bean flour
½ teaspoon sea salt or pink Himalayan sea salt, plus ¼ teaspoon for sprinkling
1½ cups water
2 tablespoons extra-virgin olive oil
1 teaspoon dried rosemary (optional)
1. In a medium-size mixing bowl, mix the bean flour and salt until combined.
2. Gently whisk the water into the dry ingredients until smooth and let sit, covered, for 4 hours. It’s ready when the flour has separated from the water.
3. Preheat the oven to 550°F and position the oven rack in the middle of the oven.
4. Pour the olive oil into a 12-inch cast-iron skillet and swirl until the entire bottom of the pan is coated.
5. In the mixing bowl, skim off any foam from the water, mix the batter until combined, and pour into the cast-iron pan, swirling it around so the oil sits on top of the batter.
6. Mix the salt and rosemary together and sprinkle it evenly over the batter.
7. Shut the oven off and turn the broiler on low (if you have only one broil setting, turn the broiler on and adjust the oven rack so it’s not too close to the broiler). Place the pan in the oven and bake for 10 to 12 minutes, checking periodically to ensure it does not burn. It is done when the middle no longer jiggles.
8. Remove from the oven and let rest.
9. Serve warm or at room temperature.
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Nutritional Analysis per Serving: Protein (g) 7.57; Fat (g) 7.05; Carbs (g) 22.81; B12 (mcg) 0; Iron (mg) 2.35; Iodine (mcg) 0; Magnesium (mg) 0.44; Potassium (mg) 1.96; Selenium (mcg) 0.01; Sodium (mg) 201.49
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Hashi-Mayo
PALEO
Prep time: 10 minutes
Serves: 20
Note: Hashi-Mayo should keep in the fridge for 5 to 7 days. If using olive oil, it is best to use a light-tasting olive oil, as extra-virgin olive oil can be very overpowering.
The ultimate comfort food, mayo can be a source of fat and help keep our appetite satisfied. Most grocery-store brands are made with soy and canola oil, both potential thyroid toxins. You can make your own mayo by creating an emulsion of either olive oil or avocado oil and eggs and adding a little acidity with lemon juice. Emulsification is a process of blending oil and water-based liquids to produce a semisolid form. We learned the art of emulsifications using a mortar and pestle during pharmacy school, but a high-speed blender or an immersion blender makes the process foolproof. Traditionally, raw eggs are used to make mayo, which may be a source of salmonella. If you feel confident in the source of your eggs, you can use them raw. If you are concerned with risk, you may choose to utilize pasteurized or lightly cooked eggs.
2 teaspoons lemon juice
*2 eggs (chicken or duck), at room temperature
½ teaspoon sea salt or pink Himalayan sea salt
1 cup olive or avocado oil
High-Speed Blender
1. Place the eggs, lemon juice, and salt in a high-speed blender and set on level 7.
2. Slowly add the oil into the blender to emulsify the eggs and oil; the process should take 2 to 3 minutes.
Immersion Blender
1. Place the eggs, lemon juice, salt, and oil, in that order, in a clear jar that the immersion blender can fit snugly into (or use the container it comes with if you have that option).
2. Start blending and watch the mixture. Once it starts to turn off-white at the bottom of the jar, slowly start to pull the blender upward. Once the entire mixture is off-white, it is emulsified.
3. Blend for about 30 to 45 seconds total.
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Nutritional Analysis per Serving: Protein (g) 0.63; Fat (g) 11.36; Carbs (g) 0.07; B12 (mcg) 0.05; Iron (mg) 0.09; Iodine (mcg) 2.4; Magnesium (mg) 0.63; Potassium (mg) 7.42; Selenium (mcg) 1.54; Sodium (mg) 46.11
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Pizza Sauce
PALEO
Prep time: 5 minutes
Cook time: 10 minutes
Makes 1 cup
Making your own pizza sauce is so simple! The best part is that you get to create a version that includes only ingredients you can pronounce and doesn’t contain any additives or preservatives. It’s also super budget-friendly! The tomato paste is loaded with lycopene, which supports heart health, and the herbs and garlic help reduce inflammation.
6 ounces tomato paste
1 cup Bone Broth or water
¼ teaspoon dried oregano
¼ teaspoon dried parsley
¼ teaspoon dried basil
¼ teaspoon onion powder
¼ teaspoon garlic powder
⅛ teaspoon dried rosemary
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. In a saucepan, combine all ingredients and cook until the sauce is reduced and thickened, about 10 minutes. Voilà!
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Nutritional Analysis per Serving: Protein (g) 13.68; Fat (g) 2.89; Carbs (g) 33.8; B12 (mcg) 0; Iron (mg) 5.71; Iodine (mcg) 0; Magnesium (mg) 77.27; Potassium (mg) 1948.03; Selenium (mcg) 9.31; Sodium (mg) 1855.41
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Cashew Cream Cheese
PALEO
Prep time: 8 hours soaking, 5 minutes prep
Serves: 4
If you’re looking for the flavor and texture of cream cheese, look no further than this Cashew Cream Cheese recipe! The nuts must soak overnight, so if you are eager to try this recipe, figure in the soaking time. Cashews are loaded with nutrients such as selenium, magnesium, and iron, which are essential in supporting thyroid health. Make sure to find a balsamic vinegar that is free of additives. The only ingredients should be red wine vinegar and grape must; any sulfites should be naturally occurring, not added.
1 cup raw cashews
1½ cups water
1 tablespoon lemon juice
1 tablespoon balsamic vinegar
2 tablespoons water
1. The night before, soak 1 cup of raw cashews overnight in 1½ cups of water.
2. In the morning, drain the water from the soaked nuts, which should be soft.
3. Place the nuts, lemon juice, balsamic vinegar, and water in a high-speed blender.
4. Blend on low to combine ingredients. Then blend on high for 30 to 60 seconds until it reaches the consistency of cream cheese.
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Nutritional Analysis per Serving: Protein (g) 5.84; Fat (g) 14; Carbs (g) 10.57; B12 (mcg) 0; Iron (mg) 2.16; Iodine (mcg) 0; Magnesium (mg) 93.84; Potassium (mg) 218.88; Selenium (mcg) 6.35; Sodium (mg) 4.78
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Chunky Applesauce
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 30 minutes
Serves: 6
Applesauce has long been known as a great gut-soothing food that can help you get diarrhea and other types of digestive distress under control. Apples are rich in pectin, and cooking them releases this wonderful substance that provides wonderful prebiotic food for beneficial bacteria, which in turn improves the gut barrier, and reduces gut-derived toxins (known as endotoxins).
1 cup water
4 fresh green apples, peeled, cored, and cut into wedges
½ teaspoon ground cinnamon
*½ teaspoon ground cardamom (if tolerated)
1. Place the water and apple wedges in a small saucepan, cover, and bring to a boil.
2. Reduce the heat and simmer for 25 minutes, until the apples are soft and turn a light yellow color; if the pan becomes dry, add a bit more water.
3. Remove the apples from the saucepan, add cinnamon and cardamom, and then lightly mix or mash with a potato masher.
Variation
For a sweeter version, substitute gala apples for the green apples and
nutmeg (if tolerated) for the cardamom, and you have a sweet treat low in sugar and high in fiber!
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Nutritional Analysis per Serving: Protein (g) 0.51; Fat (g) 0.33; Carbs (g) 25.53; B12 (mcg) 0; Iron (mg) 0.28; Iodine (mcg) 0; Magnesium (mg) 9.84; Potassium (mg) 198.73; Selenium (mcg) 0.06; Sodium (mg) 1.89
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Goddess of Detox Dressing
AUTOIMMUNE
Prep time: 10 minutes
Serves: 4
This delicious dressing contains plenty of health-promoting ingredients, including probiotic-rich coconut yogurt, digestion-supporting apple cider vinegar, and detoxifying cilantro! You can use it on salads in place of creamy dressings.
1 cup loosely packed cilantro, stems removed
½ cup plain Coconut Yogurt
¼ cup olive oil
2 tablespoons apple cider vinegar
1 medium clove garlic
Juice of 1 lime
Pinch of sea salt or pink Himalayan sea salt
1. Place all ingredients in a high-powered blender and mix until a creamy consistency is formed.
2. Refrigerate until ready to serve.
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Nutritional Analysis per Serving: Protein (g) 0.3; Fat (g) 14.41; Carbs (g) 3.19; B12 (mcg) 0.26; Iron (mg) 0.3; Iodine (mcg) 0; Magnesium (mg) 16.99; Potassium (mg) 35.08; Selenium (mcg) 0.15; Sodium (mg) 101.17
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