Hashimoto’s Food Pharmacology
Page 20
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Hot Chocolate
PALEO
Prep time: 2 minutes
Cook time: 3 minutes
Serves: 1
Note: This is not your regular hot chocolate from a can or a packet; it tastes more like dark chocolate and therefore is not really kid friendly (unless your child likes dark chocolate).
This recipe for homemade hot chocolate is on the top of the list for a decadent treat and will be one that keeps you cozy on a cold winter night. It’s rich and smooth, and the cacao powder is high in thyroid- and adrenal-supporting magnesium! If you’re menstruating and always craving chocolate around that time, this could be why. Magnesium via food and supplements is important to consider.
1 (14-ounce) can full-fat coconut milk
*2 tablespoons cacao powder
1½ tablespoons maple syrup
1 tablespoon collagen powder or Rootcology AI Paleo Protein
OPTIONAL ADDITIONS, TO TASTE
Peppermint oil
Sea salt or pink Himalayan sea salt
Cinnamon
Nutmeg (if tolerated)
1. In a saucepan, heat the coconut milk until simmering, but do not let it boil.
2. Add the cacao powder and whisk until combined.
3. Add the maple syrup and collagen or protein powder and whisk to combine.
4. Mix in your additions and serve warm.
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Nutritional Analysis per Serving: Protein (g) 18.18; Fat (g) 43.91; Carbs (g) 23.14, B12 (mcg) 0; Iron (mg) 3.71; Iodine (mcg) 0; Magnesium (mg) 96.57; Potassium (mg) 587.11; Selenium (mcg) 12.02; Sodium (mg) 117.43
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Soups and Stews
Beef Stew
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 8 hours in a slow cooker; 45 minutes in an electric pressure cooker
Serves: 8
Note: This stew is great for leftovers and frozen for prep meals.
When following the Autoimmune Diet, it’s sometimes best to make one-pot meals in large batches, so that you have leftovers for a couple days. Because it is slow-cooked or cooked in a pressure cooker, the nutrients remain within the stew itself, so every mouthful is full of flavor and packed with vital nourishment. As a side bonus, this recipe is a crowd pleaser. It’s even been approved by one of the toughest food critics I know—my dad!
2 pounds stewing beef
¼ cup arrowroot flour
Sea salt or pink Himalayan sea salt to taste
2 tablespoons coconut oil
2 large carrots, diced
1 large onion, sliced
3 stalks celery, chopped
2 parsnips, peeled and chopped
8 ounces mushrooms, sliced
1 teaspoon dried oregano
1 teaspoon dried parsley
½ teaspoon dried thyme
3 to 4 cups Bone Broth
1. Mix the arrowroot flour and salt together in a shallow bowl and dredge each piece of beef so it has a light coating of the flour mixture.
2. Heat the coconut oil on medium in a large skillet and brown the beef in batches.
3. Transfer the beef to a slow cooker and add the vegetables and spices.
4. Stir the meat and vegetables together until well mixed, and then pour the bone broth over the mixture until the liquid just covers the ingredients. (If you have leftover bone broth, heat it up and enjoy a warm mug!)
5. Cook on low for 8 hours.
6. Alternatively, sauté the beef in an electric pressure cooker on the sauté setting, and then add the vegetables and broth until the pot is two-thirds full. On Manual, set the pressure on high for 45 minutes.
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Nutritional Analysis per Serving: Protein (g) 29.42; Fat (g) 9.18; Carbs (g) 11.67; B12 (mcg) 2.76; Iron (mg) 3.07; Iodine (mcg) 0; Magnesium (mg) 36.58; Potassium (mg) 776.28; Selenium (mcg) 32.61; Sodium (mg) 373.6
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Chicken Soup
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 30 minutes
Serves: 4
If you want to add some substance to your Bone Broth, turn it into Chicken Soup! Large chunks of carrot, celery, and onion plus shredded chicken make a great soup that is more than satisfying, even without noodles. If you’d like to have noodles, however, toss some zucchini noodles in the soup for extra fiber and nutrients.
4 cups Bone Broth
2 large carrots, lightly chopped
2 celery stalks, lightly chopped on the diagonal
1 small onion, sliced
2 (6-ounce) boneless chicken breasts
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
2 tablespoons chopped fresh parsley, for garnish
1. In a medium-size pot, bring the broth to a boil, and then add the vegetables and chicken.
2. Bring back to a boil, then reduce to medium-low, and simmer for 25 to 30 minutes, or until vegetable chunks are tender and chicken can be easily broken apart with a fork.
3. Remove the chicken and shred with two forks.
4. Return the shredded chicken to the pot, season with salt, pepper, and parsley, and serve warm.
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Nutritional Analysis per Serving: Protein (g) 19.57; Fat (g) 3.64; Carbs (g) 6.37; B12 (mcg) 0.12; Iron (mg) 0.54; Iodine (mcg) 0; Magnesium (mg) 25.88; Potassium (mg) 583.12; Selenium (mcg) 13.19; Sodium (mg) 282.27
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Barszcz (Polish Beet Soup)
PALEO
Prep time: 1 hour
Cook time: 40 minutes
Serves: 8
Barszcz is a traditional Polish soup made from beets. Beets are a rich source of betaine, a compound that supports detoxification, methylation, and digestion. This recipe has been adapted from my mom’s world-famous Barszcz recipe. She prepares the traditional soup by peeling and chopping all of the root vegetables, but I lightly chop the onion, throw the root veggies in whole, and puree the soup in a high-powered blender. The pureed version is less time consuming and easier to digest, while the chopped version offers a variety of tastes and textures with each bite! In Poland, this soup is often served with a peeled boiled egg or a dollop of sour cream (you can use coconut cream for a similar effect).
6 cups Bone Broth
2 cups chopped red beets, or 3 medium whole beets
1 cup chopped sweet potatoes, or 1 medium whole sweet potato
1 cup chopped carrots, or 5 medium whole carrots
1 cup chopped parsnips, or 5 medium whole parsnips
1 medium onion, chopped
3 allspice berries (if tolerated)
2 bay leaves
½ teaspoon garlic powder
1 tablespoon lemon juice or apple cider vinegar
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 tablespoon lemon juice or apple cider vinegar, or to taste
1. Place the bone broth, beets, sweet potatoes, carrots, parsnips, onion, allspice, bay leaves, and garlic powder in a large stockpot and bring to a boil.
2. Reduce the heat to a simmer and add 1 tablespoon of lemon juice or apple cider vinegar. The lemon juice will bring out the beautiful red color of the beets.
3. Simmer for 40 minutes until all of the vegetables are cooked through.
4. If you did not chop your veggies, you can now mash them with a potato masher or put them in a high-powered blender to create a pureed soup. (When blending hot liquids, make sure the top of the blender is vented to let the steam escape.)
5. Season with salt, pepper, and lemon juice or apple cider vinegar to taste.
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Nutritional Analysis per Serving: Protein (g) 3.64; Fat (g) 0.19; Carbs (g) 15.76; B12 (mcg) 0; Iron (mg) 0.82; Iodine (mcg) 0; Magnesium (mg) 25.66; Potassium (mg) 378.57; Selenium (mcg) 0.87; Sodium (mg) 151.53
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Chilly Day Chili
INTRO
Prep time: 1
0 minutes
Cook time: 4 to 8 hours
Serves: 8
The combination of ground meat, protein- and fiber-loaded beans, and lycopene-rich tomatoes creates the flavorful foundation of this simple yet satisfying iron- and ferritin-boosting slow-cooker chili! This recipe is one of my husband’s favorites and one to enjoy on cold days! I try to keep a batch of this in my freezer to throw in the slow cooker whenever I don’t have time to cook.
1 pound ground beef or turkey
1 (15-ounce) can white beans, rinsed and drained
1 (15-ounce) can red or black beans, rinsed and drained
30 ounces chopped fresh tomatoes, or 1 (28-ounce) can diced tomatoes, undrained
2 tablespoons cumin (if tolerated)
1 white onion, chopped
3 cloves garlic, finely minced
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. Place all ingredients in a slow cooker and cook on high for 4 hours or on low for 6 to 8 hours.
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Nutritional Analysis per Serving: Protein (g) 19.43; Fat (g) 16.08; Carbs (g) 30.36; B12 (mcg) 1.5; Iron (mg) 5.07; Iodine (mcg) 0; Magnesium (mg) 92.5; Potassium (mg) 863.99; Selenium (mcg) 9; Sodium (mg) 175.89
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Polish Pea Soup
INTRO
Prep time: 10 minutes
Cook time: 40 minutes
Serves: 6
Note: This recipe makes a large quantity of soup. You will have plenty to share or freeze for later use.
Polish Pea Soup is another one of my mom’s traditional Polish masterpieces. It is loaded with veggies that provide a wide variety of vitamins and minerals such as B, E, C, zinc, and calcium. The combination of veggies and Bone Broth makes this Polish Pea Soup a nutritional powerhouse that tastes amazing!
1 tablespoon coconut oil
1 small onion, chopped
2 garlic cloves, minced
6 cups Bone Broth
3 cups frozen organic peas
1 small sweet potato, chopped
4 cups broccoli florets
2 medium carrots, chopped
1 teaspoon dried oregano
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 teaspoon chopped fresh parsley, for garnish
1 small avocado, diced, for garnish
1. In a soup pot, heat the coconut oil on medium. Add the onion and sauté until softened, about 8 minutes.
2. Add the garlic, and cook 1 minute longer.
3. Add the bone broth, peas, sweet potato, broccoli, and carrots.
4. Bring to a boil, and then reduce the heat and simmer for 25 minutes.
5. Add the salt, pepper, and oregano and simmer for another 5 minutes.
6. Remove from the heat and let cool slightly.
7. In a high-speed blender, blend the soup in batches until smooth, about 1 minute per batch. (Make sure the top of the blender is vented to let the steam escape.) Return to the pot and keep warm.
8. Serve in bowls and garnish with avocado and parsley.
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Nutritional Analysis per Serving: Protein (g) 11.96; Fat (g) 8.19; Carbs (g) 21.88; B12 (mcg) 0; Iron (mg) 1.67; Iodine (mcg) 3.55; Magnesium (mg) 45.84; Potassium (mg) 731.09; Selenium (mcg) 2.52; Sodium (mg) 224.65
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Cuban Ropa Vieja
PALEO
Prep time: 10 minutes
Cook time: 8 to 10 hours in a slow cooker; 50 minutes in an electric pressure cooker
Serves: 8
I discovered this delicious Cuban recipe, Ropa Vieja, when I was looking for an easy-to-make gluten-free meal that I could serve for Sunday family gatherings. I serve this with my Mango Salsa, plantains, grilled mahi mahi, and a nice salad with lots of avocados. You can also make rice and black beans to round out the meal and feed even more people. The steak slowly simmers in Bone Broth, increasing its gut-healing properties.
1½ pounds boneless beef or buffalo chuck steak
1 cup sliced onion
½ cup diced tomatoes
1 tablespoon tomato paste
1 tablespoon olive oil
1 tablespoon apple cider vinegar
1 tablespoon minced garlic
1 teaspoon ground cumin (if tolerated)
1 bay leaf
½ teaspoon sea salt or pink Himalayan sea salt
¼ cup pitted green olives
⅓ cup fresh cilantro
1 cup Bone Broth
1. Place all ingredients in a slow cooker and cook on low for 8 to 10 hours until the steak is very tender. (Alternatively, place all ingredients in an electric pressure cooker and, on Manual, set the pressure to high for 50 minutes.)
2. Remove the steak from the slow cooker (or pressure cooker) and shred with two forks.
3. If there is too much liquid in the pot, turn the slow cooker to high with the lid off to reduce the liquid (or use the sauté setting on the electric pressure cooker to reduce the liquid).
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Nutritional Analysis per Serving: Protein (g) 19.7; Fat (g) 9.83; Carbs (g) 3.68; B12 (mcg) 2.14; Iron (mg) 1.91; Iodine (mcg) 0; Magnesium (mg) 27.28; Potassium (mg) 387.08; Selenium (mcg) 25.43; Sodium (mg) 304.89
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Cream of Broccoli Soup
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 15 minutes
Serves: 4
Cream of Broccoli Soup is a wonderful comfort food that supports your detoxification pathways! Soups are such an easy and quick meal to make and full of wonderful nutrients. The broccoli provides plenty of fiber and B vitamins, and the coconut milk creates a delicious creamy base, full of beneficial fats.
2 tablespoons coconut oil
1 large leek, white parts only, chopped
1 tablespoon minced fresh ginger
1 garlic clove, minced
4 cups broccoli, tops and stalks, chopped
3 cups Bone Broth
1 (13½-ounce) can full-fat coconut milk
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. Heat the coconut oil in a soup pot on medium. Add the leeks and cook until softened, about 6 minutes.
2. Add the ginger and garlic, and sauté until fragrant, about 1 minute.
3. Add the broccoli and broth and bring to a boil; reduce the heat and simmer for 5 minutes.
4. Add the coconut milk and simmer until heated through.
5. Remove from the heat and let cool slightly.
6. Puree the soup in batches in a high-speed blender until combined. (When blending hot liquids, make sure the top of the blender is vented to let the steam escape.)
7. Return to the pot, bring back to a simmer, and add salt and pepper (if tolerated) to taste.
8. Serve warm.
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Nutritional Analysis per Serving: Protein (g) 9.49; Fat (g) 30.17; Carbs (g) 14.34; B12 (mcg) 0; Iron (mg) 2.64; Iodine (mcg) 0; Magnesium (mg) 59.09; Potassium (mg) 710.31; Selenium (mcg) 8.09; Sodium (mg) 333.03
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Moroccan Lamb Stew
AUTOIMMUNE
Prep time: 20 minutes
Cook time: 1¾ hours
Serves: 4
This fragrant Moroccan Lamb Stew is perfect on a cold day—or on any day when you’re in need of a boost of flavor. As an added bonus, the cinnamon aids in balancing blood sugar. Garnish with cilantro to add a little detox to your day!
2 pounds lamb stew meat, cut into 1-inch cubes
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
½ teaspoon ground cinnamon
2 tablespoons coconut oil
1 small onion, chopped
4 cloves garlic, minced
1 (2-inch) piece fresh ginger, peeled and minced
2 tablespoons chopped fresh rosemary
1 tablespoon apple cider vinegar
½ cup Bone Broth
½ cup water
2 small oranges, zested and juiced
4 cups chopped carrots
2 tablespoons minced fresh dates
½ cup chopped fresh cilantro, for garnish (optional)
1. In a medium-size bowl, season the meat evenly with the salt, pepper, and cinnamon.
2. In a large cooking pot on medium, heat the coconut oil and brown the meat, 2 to 3 minutes per side.
3. Add the onion and cook for 3 minutes, or until it begins to brown slightly.
4. Add the garlic, ginger, and rosemary and cook until fragrant, another couple of minutes.
5. Add the apple cider vinegar, bone broth, water, orange zest and juice, carrots, and dates and bring to a boil.
6. Reduce the heat to medium-low, cover, and cook for about 1½ hours, or until the lamb reaches the desired tenderness.
7. Serve warm garnished with cilantro.
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Nutritional Analysis per Serving: Protein (g) 47.48; Fat (g) 33; Carbs (g) 23.31; B12 (mcg) 4.54; Iron (mg) 3.69; Iodine (mcg) 18; Magnesium (mg) 74.48; Potassium (mg) 1295.33; Selenium (mcg) 5.56; Sodium (mg) 694.43
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Carrot-Ginger-Pear Soup
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 30 minutes
Serves: 4
Carrot-Ginger-Pear Soup is sure to warm you up and be a treat for your taste buds. The ginger provides some immune-boosting properties, while the carrots provide you with carotenoids and vitamin A and the pear adds a bright, flavorful punch of fiber!