2 tablespoons coconut oil
4 medium carrots, chopped
1 small onion, diced
1 pear (peeled if not organic), diced
4 cups Bone Broth
1 (1-inch) piece fresh ginger, peeled and grated
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
Coconut milk, for garnish
1. Heat the oil in a soup pot on medium. Add the carrots and onions and cook until onions are translucent, about 10 minutes.
2. Add the pear and cook until softened, about 5 minutes.
3. Add the bone broth and bring to a boil; reduce the heat and simmer for 15 minutes or until carrots are tender.
4. Add the grated ginger and blend in a blender in batches (when blending hot liquids, make sure the top of the blender is vented to let the steam escape) or with an immersion blender.
5. Return to the pot (if using a blender); season to taste with salt and pepper.
6. Serve warm with a dollop of coconut milk (optional).
* * *
Nutritional Analysis per Serving: Protein (g) 7.75; Fat (g) 16; Carbs (g) 16.75; B12 (mcg) 0; Iron (mg) 0.83; Iodine (mcg) 0; Magnesium (mg) 24.95; Potassium (mg) 560.4; Selenium (mcg) 2.12; Sodium (mg) 265.83
* * *
Galaretka (Polish Gelatin Broth)
AUTOIMMUNE
Prep time: 15 minutes
Cook time: Bone Broth cooking time, plus 2 to 4 hours chilling
Serves: 4
Galaretka is a delicious and upgraded version of gut-healing Bone Broth that is made into a gelatin dish! This is my Aunt Halina’s traditional Polish recipe that is a surprise hit with all of my American friends and family members! The traditional version is often made with chicken feet or pig feet in addition to chicken. Galaretka tastes like chicken soup and the gelatin-like consistency makes it supereasy to transport. The broth, extra gelatin, and collagen will support your body’s healing capacities!
3 chicken drumsticks
1 cup diced or chopped carrots
1 cup chopped celeriac or celery
1 cup chopped onion
2 bay leaves
½ teaspoon black peppercorns (if tolerated)
¼ cup chopped fresh parsley
Sea salt or pink Himalayan sea salt to taste
1 tablespoon gelatin
1. Make bone broth from the chicken legs, carrots, celeriac or celery, onion, bay leaves, peppercorns, parsley, and salt. See Bone Broth, for cooking options.
2. When the broth is done, remove and discard the peppercorns and bay leaves.
3. Strain the chicken legs and vegetables out of the broth. Remove the meat from the bones.
4. Place 1 cup of the meat and 1 cup of the cooked vegetables into a medium-size glass bowl.
5. Add 2 cups of the strained bone broth to the chicken and veggies.
6. Add the gelatin to the broth, meat, and veggies in the bowl and mix.
7. Let stand in the fridge for 2 to 4 hours, until the gelatin is set.
8. Serve cold.
* * *
Nutritional Analysis per Serving: Protein (g) 12.3; Fat (g) 4.71; Carbs (g) 7.93; B12 (mcg) 0; Iron (mg) 1.13; Iodine (mcg) 0; Magnesium (mg) 13.35; Potassium (mg) 247.26; Selenium (mcg) 1; Sodium (mg) 280.99
* * *
Winter Oxtail Stew
PALEO
Prep time: 30 minutes
Cook time: 6 hours in a slow cooker
Serves: 6
This hearty, robust stew provides an excellent meal during the cold winter months. The distinctive aroma of immune-boosting garlic, ginger, and thyme will fill the house as Winter Oxtail Stew slowly simmers on the stove. Bathed in Bone Broth, the oxtail is a great source of vitamins and nutrients, perfect for nourishing your body and mind. This is one of my hubby’s favorites.
2 pounds beef oxtails (or 2 pounds short ribs)
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 tablespoon coconut oil
2 large onions, diced (about 3 cups)
2 large carrots, diced (about 1½ cups)
4 cloves garlic, minced
1 (1-inch) piece fresh ginger, peeled and minced
2 cups Bone Broth
1 teaspoon ground allspice (if tolerated)
3 tablespoons dried thyme
1. On a cutting board, season the oxtails with salt and pepper and set aside.
2. In a large pan on medium-high, heat the oil and brown the oxtails on all sides. Remove from the pan and place in a slow cooker.
3. Add the onions, carrots, garlic, and ginger to the pan and cook 4 to 5 minutes, or until the onions are translucent.
4. Transfer the contents of the pan to the slow cooker.
5. Add the bone broth, allspice, and thyme to the slow cooker.
6. Cover and cook on high for 6 hours or until the oxtails reach the desired tenderness.
7. Before serving, remove the bones from the meat and season with salt.
8. Serve warm.
* * *
Nutritional Analysis per Serving: Protein (g) 35.9; Fat (g) 24.77; Carbs (g) 12.92; B12 (mcg) 0.45; Iron (mg) 6.91; Iodine (mcg) 0; Magnesium (mg) 46.66; Potassium (mg) 689.11; Selenium (mcg) 0.84; Sodium (mg) 338.27
* * *
Creamy White Chicken Stew
AUTOIMMUNE
Prep time: 30 minutes
Cook time: 20 to 25 minutes
Serves: 6
Creamy White Chicken Stew is one of my all-time favorite recipes! This stew is perfect for a cold day when you just want to cuddle up in your jammies and receive the healing benefits of a hearty stew. The cooked cauliflower combined with coconut adds a nice potato soup–like consistency without all of the starch!
1 tablespoon coconut oil
2 large leeks, chopped
2 cloves garlic, minced
1 pound boneless chicken breast, cut into ½-inch cubes
3 cups Bone Broth
2 (13½-ounce) cans coconut cream
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 tablespoon lemon zest
1 large stalk celery, chopped
2 cups cauliflower florets
2 medium sweet potatoes, diced
1. In a large pot on medium, heat the coconut oil. Add the leeks, garlic, and chicken and cook for 5 minutes until tender.
2. To the leek mixture, add the broth, coconut cream, salt, pepper, and lemon zest. Cover and bring to a boil.
3. Add the celery, cauliflower, and sweet potatoes and reduce the heat to low. Cover and simmer for 10 to 15 minutes, until chicken is cooked through and vegetables are tender.
4. Serve warm.
* * *
Nutritional Analysis per Serving: Protein (g) 27.02; Fat (g) 53.93; Carbs (g) 24.31; B12 (mcg) 0.159; Iron (mg) 4.53; Iodine (mcg) 0; Magnesium (mg) 80.78; Potassium (mg) 1026.02; Selenium (mcg) 17.97; Sodium (mg) 206.63
* * *
Pork Curry Stew
PALEO
Prep time: 10 minutes
Cook time: 1½ hours
Serves: 6
Loaded with veggies such as lycopene-rich tomatoes and vitamin-loaded sweet potatoes, Pork Curry Stew helps fight inflammation and support digestion. The immune-boosting spices ginger, turmeric, and garlic lend an earthy, aromatic fragrance to this simple yet satisfying stew the entire family is sure to love!
2 pounds pork shoulder, cut into 1-inch cubes
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
2 teaspoons coconut oil
1 large sweet potato, peeled and diced (about 1½ cups)
4 small tomatoes, diced (about 2 cups)
3 cloves garlic, minced
1 teaspoon ground turmeric
1 teaspoon garlic powder
½ teaspoon ground ginger
½ cup water
&nb
sp; 1. On a large cutting board, season the pork with salt and pepper and set aside.
2. In a large pot on medium, heat the coconut oil and cook the pork for 10 to 12 minutes, stirring occasionally.
3. Reduce the heat to medium-low. Add the sweet potato and cook, uncovered, for 10 minutes without stirring.
4. Add the tomatoes, garlic, turmeric, garlic powder, ginger, and water, stir to combine, and simmer on medium-low for 1 hour, or until desired tenderness.
5. Serve warm.
* * *
Nutritional Analysis per Serving: Protein (g) 29.41; Fat (g) 10.34; Carbs (g) 7.94; B12 (mcg) 1.38; Iron (mg) 2.35; Iodine (mcg) 0; Magnesium (mg) 47.18; Potassium (mg) 752.23; Selenium (mcg) 43.17; Sodium (mg) 178.94
* * *
Salads
Golden Raisin Chicken Salad
PALEO
Prep time: 5 minutes
Serves: 4
A healthy substitute for traditional chicken salad, Golden Raisin Chicken Salad uses creamy mashed avocados instead of mayonnaise. Adding raisins provides a sweet flavor and packs even more vitamins into the already nutritious chicken salad, while the almonds can help lower blood-sugar levels and add just the right amount of crunch.
1½ cups cooked and shredded chicken breast
*1 medium bell pepper, diced
⅓ cup toasted almonds
¼ cup golden raisins
1 medium stalk celery, chopped (about ½ cup)
1 large avocado, peeled, pitted, and mashed
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 tablespoon lime juice
4 large romaine lettuce leaves, for serving
1. In a large bowl, place the chicken, bell pepper, almonds, raisins, celery, avocado, salt, pepper, and lime juice.
2. Stir until combined.
3. Spoon the chicken salad onto lettuce leaves and serve.
* * *
Nutritional Analysis per Serving: Protein (g) 19.26; Fat (g) 10.94; Carbs (g) 14.83; B12 (mcg) 0.18; Iron (mg) 1.36; Iodine (mcg) 0; Magnesium (mg) 53.72; Potassium (mg) 522.26; Selenium (mcg) 15.06; Sodium (mg) 149.38
* * *
Jar Salad
INTRO
Prep: 20 minutes
Serves: 1
Jar Salads were essential to helping me make healthy food a part of my routine. When I first started making them, I was working 9:00 a.m. to 9:00 p.m. at a pharmacy, and I only had about fifteen minutes to eat lunch. At the time, I slept for eleven or twelve hours each night. So I would wake up at 8:30, throw on my clothes and white coat, and rush out the door to get to work. I never had time for breakfast and spent the whole morning drinking caffeine to get myself going. By the time lunch came around, I was starving. I had a tuna sandwich from the sub shop with chips and a large soda every day.
And then I discovered Jar Salads. I started prepping five salads on Sunday nights and grabbing one from the fridge each workday morning. When my life was nothing but working and sleeping and I had no time to make healthy foods, these convenient nutrient powerhouses were a lifesaver. Jar Salads will keep for 5 days in the fridge. This recipe is for one Jar Salad, but it is more efficient to make several at a time.
2 tablespoons salad dressing
1 cup chopped firm vegetables
½ cup whole small veggies and/or fruit
¼ cup carbs, if using
1 tablespoon nuts or seeds
1 cup greens and herbs
DAY-OF-USE ADDITIONS (OPTIONAL)
¼ cup fresh vegetables
3 ounces protein
¼ cup chopped fruit
1. Put the dressing in the bottom of a quart-size Mason jar.
2. Add chopped firm veggies and pack them at the bottom.
3. Next, add whole small veggies and/or fruit.
4. Next, put in a carb source, if using.
5. The next layer is nuts or seeds.
6. Top the jar with lettuce, greens, and herbs.
7. Put the lid on and place in the fridge.
8. One the day you are going to eat the salad, open the lid and place any additional ingredients on top or pack in a separate container.
* * *
Nutritional Analysis per Serving: Protein (g) 6.03; Fat (g) 22.20; Carbs (g) 17.22; B12 (mcg) 0; Iron (mg) 2.87; Iodine (mcg) 0; Magnesium (mg) 69.64; Potassium (mg) 696.2; Selenium (mcg) 8.54; Sodium (mg) 115.43
* * *
* * *
JAR SALAD OPTIONS
Salad dressing: Everyday Dressing, Goddess of Detox Dressing, or simply 1 tablespoon olive oil and 1 tablespoon lemon juice
Chopped firm vegetables: cucumbers, carrots, peppers, radishes, broccoli, onions, or any combination
Whole small vegetables or fruits: olives, cherry tomatoes, blueberries, grapes
Carb source (if using): non-GMO beans, corn, quinoa, rice
Nuts or seeds: almonds, pumpkin seeds, sunflower seeds, flax seeds, chia seeds, walnuts, pecans
Chopped greens: lettuce, spinach, kale, chard, arugula, herbs
Day-of-use additions: fresh fruit and vegetables: cooked beets, chopped tomatoes avocados, diced apples, mangoes, pears, peaches; Protein: tuna, salmon, hard-boiled eggs, chicken, turkey, bacon, or steak
* * *
Heirloom Tomato and Beet Salad
PALEO
Prep time: 15 minutes
Cook time: 40 to 60 minutes
Serves: 6
Beets are a rich source of betaine, an amino-acid derivative that can be a powerful ally in breaking down inflammation and supporting digestion. Roasting beets creates a rich and delightful sweetness. Paired with the mildly smoky flavor of antioxidant-rich heirloom tomatoes, this salad is one of my all-time favorites!
2 tablespoons olive oil, divided
2 large beets (1 golden, 1 Chioggia, or any combo you like)
3 large ripe heirloom tomatoes, chopped
3 tablespoons fresh basil, cut into thin strips
1 large clove garlic, minced superfine
3 tablespoons balsamic vinegar
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. Preheat the oven to 375°F.
2. Rub 1 tablespoon olive oil over the whole beets and roast in the oven for 40 minutes to 1 hour until just tender when pierced; set aside to cool for 10 minutes.
3. Toss the tomatoes with the basil, remaining 1 tablespoon olive oil, garlic, and balsamic vinegar in a salad bowl.
4. Peel and chop cooked beets and add to salad bowl, tossing to coat with dressing.
* * *
Nutritional Analysis per Serving: Protein (g) 1.36; Fat (g) 4.72; Carbs (g) 8.03; B12 (mcg) 0; Iron (mg) 0.62; Iodine (mcg) 0; Magnesium (mg) 18.45; Potassium (mg) 301.2; Selenium (mcg) 0.4; Sodium (mg) 168.66
* * *
Katy’s Greek Salad
PALEO
Prep time: 10 minutes
Serves: 4
I love Greek salad. I got this recipe from my sister-in-law, Katy, and made it Hashimoto’s friendly by removing the feta cheese. Last summer, my mom and I made this almost every day with heirloom tomatoes from her garden. This recipe is a great crowd pleaser for parties! Including cilantro and parsley in the salad will boost its detoxification power, and if you’re in need of protein, you can always add some nuts, chicken, or salmon!
1 cup pitted Kalamata olives
1 large cucumber, diced small
1 avocado, diced
2 tomatoes, diced
1 green pepper, seeded and finely diced
½ red onion, minced
½ cup chopped fresh cilantro (optional)
½ cup chopped fresh parsley (optional)
1 tablespoon lemon juice (or the juice of ½ lemon)
1 tablespoon extra-virgin olive oil
1 tablespoon dried basil
1. Mix the olives, cucumber, avocado, tomatoes, green pepper, and red onion together in a bowl.
2. Add the
cilantro and parsley, if using, and mix.
3. In a small dish, combine the lemon juice with the extra-virgin olive oil and basil; dress the salad with the desired amount.
* * *
Nutritional Analysis per Serving: Protein (g) 3.05; Fat (g) 12.55; Carbs (g) 14.5; B12 (mcg) 0; Iron (mg) 3.42; Iodine (mcg) 0; Magnesium (mg) 45.99; Potassium (mg) 624.19; Selenium (mcg) 0.86; Sodium (mg) 266.03
* * *
Bibimbap Bowl (Korean Mixed Veggie Bowl)
INTRO
Prep time: 45 minutes
Serves: 1
When Michael and I were newlyweds living in Los Angeles, we used to love eating at a place called Destiny Cafe, where we were introduced to bibimbap. Some of the traditional ingredients, like soy sauce (which may contain gluten), now prevent me from ordering this meal at restaurants, so I love making it at home with safe and thyroid-nourishing ingredients like coconut aminos.
Coconut aminos is a sauce made from the sap of coconut trees that is gluten, dairy, and soy free and is rich in amino acids. Amino acids play a vital role in brain and nervous system function and are a great alternative to soy sauce. You can find coconut aminos in most health-food stores or online.
The beauty of Bibimbap Bowls is that you can batch-cook them ahead of time. You can freeze the cooked ingredients in premeasured bowls for thawing and reheating later, when you will add the egg or other toppings. You can create your own bowl of deliciousness by combining my suggested ingredients with various other ingredients that you love.
Hashimoto’s Food Pharmacology Page 21