Tomato Sauce
PALEO
Prep time: 10 minutes
Cook time: 30 to 45 minutes
Serves: 4
Tomatoes contain lycopene, an important antioxidant that supports anti-aging and heart health. This is a simple chunky Tomato Sauce that can also be transformed into a smooth or a Bolognese version.
1 tablespoon avocado oil
1 small onion, diced
1 celery rib, diced
1 medium carrot, diced
2 garlic cloves, minced
1 (28-ounce) can diced tomatoes, or 4 large tomatoes, diced
1 teaspoon dried oregano
1 teaspoon dried parsley
1 bunch fresh basil
1 bay leaf
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. In a large saucepan, heat the oil on medium. Add the onions, celery, and carrots and cook until softened, about 10 minutes.
2. Add the garlic and sauté for 1 minute.
3. Add the tomatoes, dried herbs, and salt. Cook until the tomatoes release their juices, become soft, and can be mashed with a spoon, about 20 minutes.
4. Remove basil and bay leaf.
5. Serve over Spaghetti Squash Sauté, zucchini noodles, or sweet potato noodles.
Variation: Smooth
1. Once the sauce has been cooked and the basil and bay leaf removed, pour the sauce into a blender and blend until smooth. (When working with a hot sauce, make sure the top of the blender is vented to let the steam escape.)
2. Pour back into the saucepan and cook until the sauce reduces slightly and becomes thick, about 15 minutes.
Variation: Bolognese
1. Once the sauce has been cooked and the basil and bay leaf removed, pour the sauce into a blender and blend until smooth. (When working with a hot sauce, make sure the top of the blender is vented to let the steam escape.) Set aside.
2. Clean the saucepan out, and add 1 teaspoon of avocado oil.
3. Brown 1 pound of ground beef, and then pour the pureed sauce back into the pot.
4. Cook until the sauce is thick, about 15 minutes.
* * *
Nutritional Analysis per Serving: Protein (g) 2.62; Fat (g) 3.97; Carbs (g) 13.31; B12 (mcg) 0; Iron (mg) 1.13; Iodine (mcg) 0; Magnesium (mg) 33.42; Potassium (mg) 618.87; Selenium (mcg) 0.47; Sodium (mg) 420.55
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Smoothies and Beverages
Green Juice
AUTOIMMUNE
Prep time: 10 minutes
Serves: 2
Note: You can keep leftover juice in a sealed glass container up to 24 hours in the fridge.
Green juices are a fantastic way to get some nutrition into your system without having to stress your digestion. They are also full of chlorophyll, which has excellent detoxifying properties. If blood-sugar stabilization is an issue for you, go for the coconut oil or avocado!
6 to 7 baby carrots
1 Granny Smith apple, cored and cut into wedges
3 to 4 stalks celery
1 small cucumber, sliced in half
3 cups finely chopped kale
1 lime, sliced in half
Sea salt or pink Himalayan sea salt to taste
1 to 2 tablespoons coconut oil or 1 avocado (optional)
1. Using a masticating juicer, slowly feed the vegetables and fruit (including the peels) into the juicer until all produce has been processed.
2. If using coconut oil or avocado, place it in a blender, add the juiced fruit and vegetables, and blend for 30 seconds.
* * *
Nutritional Analysis per Serving: Protein (g) 7.72; Fat (g) 11.77; Carbs (g) 38.82; B12 (mcg) 0; Iron (mg) 3; Iodine (mcg) 0; Magnesium (mg) 99.78; Potassium (mg) 1423.59; Selenium (mcg) 2.36; Sodium (mg) 333.6
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Hashi-Mojito
PALEO
Prep time: 10 minutes
Serves: 1
Imagine that you’re sitting somewhere on a warm beach in Miami as you sip on this healthier version of the refreshing Mojito. Thanks to the mint and ginger, the Hashi-Mojito is a super gut-soothing and refreshing beverage you can enjoy in place of alcohol or soda!
1 bunch fresh mint leaves
Juice of 1 lime
½ teaspoon ground ginger
1 cup fermented or plain coconut water
*Stevia to taste
1. Mash the mint leaves using a mortar and pestle to release the flavor.
2. In a glass, mix the mint with lime juice, ginger, coconut water, and sweetener. Alternatively, place all ingredients in a blender and blend.
* * *
Nutritional Analysis per Serving: Protein (g) 2.55; Fat (g) 0.72; Carbs (g) 12.85; B12 (mcg) 0; Iron (mg) 1.78; Iodine (mcg) 0; Magnesium (mg) 77.45; Potassium (mg) 727.49; Selenium (mcg) 2.76; Sodium (mg) 258.34
* * *
Mint Tea
AUTOIMMUNE
Prep time: 5 minutes
Serves: 1
Mint is a soothing herb that can help with digestive issues and stimulate bile flow for healthy detoxification. Mint Tea is a popular, trendy drink found at most Amsterdam cafés, and it’s so delicious and simple you’ll want to make it every day. Peppermint oil has also been shown to be helpful for SIBO, so this simple recipe may be a good addition to your healing protocols.
1 tablespoon fresh mint leaves
1 cup boiling water
Maple syrup to taste
1. Mash or chop the mint.
2. Add the mint to boiling water.
3. Sweeten to taste and enjoy!
* * *
Nutritional Analysis per Serving: Protein (g) 0.06; Fat (g) 0.02; Carbs (g) 4.71; B12 (mcg) 0; Iron (mg) 0.09; Iodine (mcg) 0; Magnesium (mg) 2.68; Potassium (mg) 23.23; Selenium (mcg) 0.04; Sodium (mg) 1.3
* * *
Maca Latte
PALEO
Prep time: 5 minutes
Serves: 2
A Maca Latte hits the spot when you’re trying to wean yourself off caffeine but are looking for something tasty. Maca, a yellow root vegetable originally grown in Peru, is an adaptogen (helps the body adapt to stress) and can help to stabilize our hormones and adrenals! Please note, some individuals may find maca too activating. If that is the case for you, reduce the amount or discontinue. I prefer using gelatinized maca powder. The gelatinization process removes the starch, making the maca less bitter and easier to digest, while retaining the hormone-balancing benefits.
1½ cups hot water
1 cup coconut milk
2 teaspoons maca root powder
2 teaspoons maple syrup, honey, coconut nectar, or sweetener of your choice to taste
1. Place all ingredients in a blender and blend for 30 seconds.
* * *
Nutritional Analysis per Serving: Protein (g) 2.75; Fat (g) 28.61; Carbs (g) 14.11; B12 (mcg) 0; Iron (mg) 2.63; Iodine (mcg) 0; Magnesium (mg) 45.8; Potassium (mg) 423.23; Selenium (mcg) 7.48; Sodium (mg) 19.6
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Pumpkin Maca Latte
PALEO
Prep time: 5 minutes
Serves: 1
There’s something magical about pumpkin pie spice. I know that whenever I smell the fragrant blend of cinnamon, ginger, lemon peel, and the other spices, I feel like celebrating. My Pumpkin Maca Latte will help you celebrate your great health by offering a caffeine-free, hormone-and blood sugar–balancing base of coconut milk, maca, and cinnamon. Plus, you’ll get a boost of digestion support from the pumpkin puree and the spices in pumpkin pie spice. I prefer using gelatinized maca powder. The gelatinization process removes the starch, making the maca less bitter and easier to digest, while retaining the hormone-balancing benefits.
1 cup boiling water
½ cup coconut milk
2 tablespoons canned organic pumpkin puree
2 teaspoons pumpkin pie spice (or AI Pumpkin Pie Spice, here), plus 1 pinch for garnish
*1 teaspoon maca root powder (if tolerated)
1 teaspoon maple syrup
1. Place all ingredients in a blender and blend for 20 to 30 seconds until the color is uniform.
* * *
Nutritional Analysis per Serving: Protein (g) 3.28; Fat (g) 29.13; Carbs (g) 15.95; B12 (mcg) 0; Iron (mg) 3.07; Iodine (mcg) 0; Magnesium (mg) 57.47; Potassium (mg) 415.46; Selenium (mcg) 7.92; Sodium (mg) 22.1
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Orange Cream Smoothie
AUTOIMMUNE
Prep time: 5 minutes
Serves: 2
Orange juice is a rich source of adrenal-healing vitamin C and can help digestion; however, drinking it straight can create blood-sugar swings. In the Orange Cream Smoothie, the fat from the coconut combined with the protein powder helps balance out the blood-sugar effect of the orange juice. This simple and delicious smoothie can be a great start to your day, a snack, or a dessert. This recipe can also be frozen in popsicle molds for a refreshing summer treat.
1 cup coconut milk or Coconut Yogurt
¾ cup organic orange juice
*1 scoop Rootcology AI Paleo Protein
1 teaspoon vanilla
1. Place all ingredients in a high-powered blender and blend until smooth, 20 to 30 seconds.
* * *
Nutritional Analysis per Serving: Protein (g) 14.32; Fat (g) 5.11; Carbs (g) 20.61; B12 (mcg) 1.4; Iron (mg) 0.91; Iodine (mcg) 0; Magnesium (mg) 90.53; Potassium (mg) 189.11; Selenium (mcg) 0.09; Sodium (mg) 95.29
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Cilantro-Citrus Cooler
AUTOIMMUNE
Prep time: 10 minutes
Serves: 1
The combination of coconut water, tangy citrus, cucumber, and cilantro in this Cilantro-Citrus Cooler creates a deeply refreshing and detoxifying beverage you can enjoy anytime!
1 cup coconut water
*1 scoop Rootcology AI Paleo Protein
½ avocado
1 cup chopped cucumber
1 cup fresh cilantro, chopped
Juice of 1 lemon
Juice of 1 lime
½ teaspoon grated fresh ginger
1. Place all ingredients in a high-powered blender and blend until smooth.
* * *
Nutritional Analysis per Serving: Protein (g) 31.42; Fat (g) 11.78; Carbs (g) 25.49; B12 (mcg) 0; Iron (mg) 2.71; Iodine (mcg) 0; Magnesium (mg) 115.57; Potassium (mg) 1536.73; Selenium (mcg) 3.7; Sodium (mg) 476.38
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Root Cause Original Smoothie
INTRO, PALEO, OR AUTOIMMUNE (DEPENDING ON PROTEIN POWDER)
Prep time: 10 minutes
Serves: 3
This green smoothie, the Root Cause Original Smoothie, is packed with nutrition for your thyroid, helps reduce inflammation, and can help with detoxification. Coconut milk is hypoallergenic, helps reduce inflammation, and stabilizes blood sugar due to its (good) fat content. Optional boosts can be added to the basic recipe to increase the nutrient density of the smoothie. This smoothie makes a great breakfast each morning! People who have tried the Root Cause Green Smoothie have said that it helps them feel less hungry, more relaxed and calm, and full of energy. If needed, you can even double the recipe to make enough for lunch! While most people who have tried the green smoothie love it, some people (ahem, my husband, Michael) may not like the pudding-like consistency and the warmth of the smoothie. To create a thinner, milk-like consistency and a “cold and tropical flavor”—as my husband describes his ideal smoothie—you can make the following adjustments:
– Skip the avocado and add a tablespoon of chia seeds instead. Chia seeds are a less creamy source of good fat.
– Add the juice of one lemon or lime to make it more tropical and to support digestive juices.
– Blend the contents with a cup of ice cubes to make the smoothie cold and give it a more milky consistency.
1 cup coconut milk
*1 scoop Rootcology AI Paleo Protein or Rootcology Paleo Protein
1 cup mixed baby greens
1 large carrot
1 ripe avocado
1 stick celery
1 cucumber
1 bunch fresh basil
Juice of 1 lime
Sea salt or pink Himalayan sea salt to taste
OPTIONAL ADDITIONS
1 tablespoon camu powder (vitamin C boost)
1 tablespoon cod liver oil (anti-inflammatory boost, omega-3 boost)
1 tablespoon Coconut Yogurt (probiotic boost)
1 tablespoon maca root powder (hormone-balancing boost)
1 tablespoon turmeric powder (anti-inflammatory boost)
1. Place all ingredients in a high-powered blender and blend until smooth, 20 to 30 seconds.
* * *
Nutritional Analysis per Serving: Protein (g) 12.79; Fat (g) 26.38; Carbs (g) 15.98; B12 (mcg) 0; Iron (mg) 2.28; Iodine (mcg) 0; Magnesium (mg) 67.44; Potassium (mg) 760.28; Selenium (mcg) 5.55; Sodium (mg) 233.47
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Spa Water
AUTOIMMUNE
Prep time: 10 minutes
Cook time: 15 minutes standing
Serves: 4
Most of us are aware of the fact that we need to drink more water. Water flushes out toxins and keeps us hydrated. Drinking eight 8-ounce glasses of water a day is key to proper detox and body function. As a former caffeine and sugar junkie, I had a really tough time transitioning to water, because it didn’t have any flavor. One of my friends introduced me to Spa Water, and I was hooked. I often make an entire pitcher of Spa Water in the morning and set it on my desk to remind myself to stay hydrated throughout the day. You can also make this recipe in smaller portions or in water bottles when you’re on the go! You can use any fruits you prefer. Some of my favorites include strawberries, mint leaves, cucumbers, lemons, limes, and green apples. You’ll love drinking Spa Water; it’s so refreshing!
8 cups fluoride-free filtered water
8 strawberries, cut in half
8 mint leaves
1 small cucumber, cubed
1. Place the strawberries, mint leaves, and cucumbers in a large water pitcher and pour in the cold filtered water.
2. Let the water stand for at least 15 minutes to allow the flavors to infuse the water.
* * *
Nutritional Analysis per Serving: As this is simply minty fruit-infused water, significant nutritional information is unavailable.
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Hashi-Mojito Smoothie
AUTOIMMUNE
Prep time: 5 minutes
Serves: 1
Can you have mojitos on your healing journey? Sure! As long as they’re Hashi-Mojitos. Using fermented or plain coconut water, you can create a satisfying and tasty beverage! Ginger and mint provide a wonderful blend of flavors as well as gut-soothing and healing properties to this Hashimoto’s-friendly mojito.
½ cup mint
Juice of 2 limes
1 cup plain or fermented coconut water
1 (1-inch) piece fresh ginger, peeled
Maple syrup, honey, or dates to taste (optional)
1 scoop Rootcology AI Paleo Protein
1. Place all ingredients in a blender and blend for 20 to 30 seconds or until desired consistency.
* * *
Nutritional Analysis per Serving: Protein (g) 28.54; Fat (g) 1.16; Carbs (g) 17.21; B12 (mcg) 0; Iron (mg) 1.42; Iodine (mcg) 0; Magnesium (mg) 76.33; Potassium (mg) 761.76; Selenium (mcg) 2.47; Sodium (mg) 432.49
* * *
Root Cause Building Smoothie
PALEO
Prep time: 10 minutes
Serves: 2
Although most people with Hashimoto’s struggle with losing weight, some of my clients had a hard time gaining weight or lost too much weight when they began eating real food. As real foods are filling, in some cases it may be challenging to eat enough calories, so consuming the Root Cause Building Smoothie at the end of the day after all of your meals have been eaten can give you some extra calories to keep your weight on. Digestive-enzyme deficiencies, infections, and impaired adrenals can also be root causes of
excess weight loss. This smoothie adds extra healthy fats thanks to the avocado, coconut milk, and eggs. The potassium-rich bananas lend a light sweetness that make this smoothie the perfect ending to your day. Although I don’t normally advocate calorie counting for those with Hashimoto’s, I’ve provided the calorie content of the ingredients for this smoothie for reference.
1 cup coconut milk (150 calories)
1 scoop Rootcology AI Paleo Protein or Rootcology Paleo Protein (60 calories)
1 avocado (300 calories)
1 banana (100 calories)
1 cup cooked sweet potatoes (180 calories)
1 teaspoon vanilla extract, or to taste (optional)
*2 egg yolks, consider pasteurized or lightly cooked if concerned about salmonella (100 calories, if tolerated)
1. Place all ingredients in a high-powered blender and blend until smooth, 2 to 3 minutes.
* * *
Nutritional Analysis per Serving: Protein (g) 25.01; Fat (g) 44.14; Carbs (g) 39.52; B12 (mcg) 0.45; Iron (mg) 3.81; Iodine (mcg) 25.5; Magnesium (mg) 102.14; Potassium (mg) 1155.89; Selenium (mcg) 24.03; Sodium (mg) 219.19
Hashimoto’s Food Pharmacology Page 19