Hashimoto’s Food Pharmacology
Page 22
*1 cup cooked rice (or lentils or “riced” cauliflower)
½ cup roasted vegetables (sweet potato, beets, carrots, parsnips, or butternut squash)
1 cup sautéed greens (spinach, broccoli, or swiss chard)
3 ounces grilled protein (beef, chicken, pork, bison, or venison)
*1 cooked chicken or duck egg (sunny-side up or poached; optional)
1 tablespoon coconut aminos
¼ large avocado, peeled, pitted, and chopped
Sea salt or pink Himalayan sea salt to taste
1. Place the rice in a large bowl. Add the roasted vegetables, sautéed greens, and grilled protein.
2. Top it off with a cooked egg, if using.
3. Season with coconut aminos, avocado, and salt.
4. Mix the bowl ingredients and enjoy!
* * *
Nutritional Analysis per Serving: Protein (g) 17.08; Fat (g) 11.95; Carbs (g) 25.84; B12 (mcg) 1.06; Iron (mg) 3.56; Iodine (mcg) 6; Magnesium (mg) 90.71; Potassium (mg) 785.36; Selenium (mcg) 15.58; Sodium (mg) 250.52
* * *
Peaches and Steak
AUTOIMMUNE
Prep time: 10 minutes
Cook time: 20 minutes
Serves: 4
Iron-rich filet mignons are selected for this recipe because of their tenderness and exceptional taste. When served atop the refreshing peach and kale salad, you won’t believe this melt-in-your-mouth meal supports both your immune system and heart health.
4 tablespoons coconut oil
4 (4-ounce) filet mignons
4 large peaches, peeled and diced (about 4 cups)
6 cups chopped baby kale
4 tablespoons olive oil
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
2 tablespoons apple cider vinegar
1. In a large skillet on medium-high, heat the coconut oil and cook the filets 5 minutes per side, or until desired doneness.
2. Remove from the skillet, set aside, and keep warm.
3. Add the peaches to the heated skillet and cook for 5 to 8 minutes, or until slightly softened. Remove the pan from the heat.
4. In a large bowl, toss the kale with the cooked peaches along with the olive oil, salt, pepper, and apple cider vinegar.
5. Divide the salad among four plates, top each with a filet, and serve immediately.
* * *
Nutritional Analysis per Serving: Protein (g) 30.89; Fat (g) 36.45; Carbs (g) 23.82; B12 (mcg) 1.36; Iron (mg) 3.84; Iodine (mcg) 0; Magnesium (mg) 88.08; Potassium (mg) 1178.73; Selenium (mcg) 29.89; Sodium (mg) 493.2
* * *
Crunchy Arugula Salad
AUTOIMMUNE
Prep time: 8 minutes
Serves: 4
Crunchy Arugula Salad is another one of my favorite summertime salads—it has the perfect blend of crunch, sweetness, and flavor. The sweet crunch factor from the grapes and coconut and the mellowness from the radishes pair nicely with the kick you get from the arugula. Enjoy the salad on its own or topped with some grilled shrimp to create a satisfying island-inspired treat!
3 cups arugula
30 seedless grapes, cut in half
6 radishes, chopped
⅓ cup unsweetened coconut flakes
½ cup chopped hearts of palm
⅓ cup coconut milk
Juice of 2 limes
1 tablespoon honey or maple syrup
1. Place the arugula in the bottom of a large salad bowl and top with the grapes, radishes, coconut flakes, and hearts of palm; set aside while you make the dressing.
2. In a high-speed blender, blend the coconut milk, lime juice, and sweetener on high for 30 seconds, or until combined.
3. Pour the dressing over the salad and carefully mix.
* * *
Nutritional Analysis per Serving: Protein (g) 2.91; Fat (g) 7.5; Carbs (g) 13.47; B12 (mcg) 0; Iron (mg) 2.1; Iodine (mcg) 0; Magnesium (mg) 47.35; Potassium (mg) 417.18; Selenium (mcg) 2.3; Sodium (mg) 101.1
* * *
Duck Salad
PALEO
Prep time: 15 minutes
Cook time: 15 minutes
Serves: 6
Like traditional chicken salad, this Duck Salad combines protein, fat, sweetness, and crunch. I like to use boneless duck (or chicken) breasts that are pan fried in coconut oil; however, this recipe is also a fantastic way to use leftovers from a whole roasted duck or chicken. To save time, I purchase carrots, celery, and onions that are prechopped whenever they’re available at the grocery store!
8 to 12 ounces boneless duck (or chicken) breasts, cut into ½-inch cubes
1 tablespoon coconut oil
1 tablespoon garlic powder
½ cup chopped carrots
½ cup chopped celery
½ cup chopped onions
½ cup chopped green apple
½ cup grapes, cut in half
½ cup chopped walnuts (optional)
½ cup Hashi-Mayo
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. Heat the coconut oil in a large pan on medium. Add the cubed duck, season with garlic powder, and pan fry until lightly browned and fully cooked through, about 4 to 5 minutes per side. Let cool.
2. While the duck is cooling, mix the carrots, celery, onions, apple, grapes, and walnuts, if using, with the Hashi-Mayo in a bowl.
3. Once cooled, chop the duck by hand or in a food processor and add into the mixture. Add salt and pepper to taste.
* * *
Nutritional Analysis per Serving: Protein (g) 13.39; Fat (g) 20.02; Carbs (g) 9.22; B12 (mcg) 0.42; Iron (mg) 3.11; Iodine (mcg) 0; Magnesium (mg) 33.66; Potassium (mg) 314.38; Selenium (mcg) 8.63; Sodium (mg) 221.7
* * *
Cucumber-Fig Salad
AUTOIMMUNE
Prep time: 10 minutes
Serves: 4
Cucumber-Fig Salad, an easy and versatile salad, is one of my hubby’s favorites. If you are making this ahead, be sure to store the chicken and dressing separately from the salad. If figs are not in season, red plums are a tasty alternative.
1 pound boneless chicken breast, cooked and cubed
½ cup sliced cucumber
2 heads romaine lettuce, chopped
2 large figs, sliced
3 tablespoons avocado oil or melted coconut oil
¼ cup apple cider vinegar
1 tablespoon finely chopped leek or green onion
1 tablespoon chopped fresh dill or 1 teaspoon dried dill weed
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. In a large bowl combine the chicken, cucumber, lettuce, and figs.
2. In a small bowl, whisk the oil, vinegar, leek, and dill.
3. Pour the dressing over the salad, season with salt and pepper, toss, and serve.
* * *
Nutritional Analysis per Serving: Protein (g) 35.59; Fat (g) 14.37; Carbs (g) 5.85; B12 (mcg) 0.39; Iron (mg) 1.52; Iodine (mcg) 0; Magnesium (mg) 41.27; Potassium (mg) 392.28; Selenium (mcg) 31.43; Sodium (mg) 183.15
* * *
Taco the Town Salad
INTRO
Prep time: 10 minutes
Cook time: 7 to 8 minutes
Serves: 4
Taco the Town Salad is not your typical Tex-Mex fare. It’s packed with liver-loving cilantro and healthy fats. Note: You must love cilantro to enjoy this salad!
4 (4-ounce) boneless chicken breasts
1 teaspoon garlic powder
1 teaspoon sea salt or pink Himalayan sea salt
2 tablespoons olive oil
¼ cup sliced black olives
1 avocado, peeled, pitted, and diced
2 heirloom tomatoes, seeded and diced
*1 cup canned black beans, drained and rinsed well
1 red bell pepper, diced
1 red onion, thinly sliced
1 bunch fresh
cilantro, chopped
¼ cup Goddess of Detox dressing
1. Season both sides of the chicken breasts with garlic powder and salt.
2. Heat the olive oil in a skillet on medium and fry the chicken breasts 3 to 4 minutes on each side, or until cooked through.
3. Place the chicken in a bowl and let cool slightly, then shred with two forks or in a blender. Set aside.
4. In a large bowl, mix the olives, avocado, tomatoes, beans, bell pepper, onion, and cilantro.
5. Toss the dressing with the beans and vegetables and mix until combined.
6. Add the chicken and serve.
* * *
Nutritional Analysis per Serving: Protein (g) 31.76; Fat (g) 19.97; Carbs (g) 22.51; B12 (mcg) 0.3; Iron (mg) 2.63; Iodine (mcg) 0; Magnesium (mg) 94.78; Potassium (mg) 1065.34; Selenium (mcg) 27.12; Sodium (mg) 559.16
* * *
SAM Salad
AUTOIMMUNE
Prep time: 10 minutes
Cook time: 6 to 10 minutes
Serves: 2
I had a salad similar to my SAM Salad at a café in Switzerland, and I could not believe how tasty and filling it was! I added my own twist with my favorite dressing, Goddess of Detox Dressing! If you’re feeling fancy, you can make this recipe using pan-fried salmon and Goddess of Detox Dressing as suggested below. If you’re on the go or traveling, you can always use precooked salmon and dress the salad with lemon juice and olive oil.
1 ripe mango, diced
1 ripe avocado, diced
1 teaspoon coconut oil
1 (6-ounce) salmon fillet
¼ cup Goddess of Detox Dressing
1. In a large bowl, gently mix the mango and avocado. Set aside.
2. Heat the coconut oil in a large skillet on medium-high and place the fish skin-side up in the pan.
3. Cook until the fish becomes golden brown, about 3 to 5 minutes.
4. Flip the fish onto the skin side and cook for another 3 to 5 minutes until the fish feels firm.
5. Flake the salmon, add to the avocado and mango, and combine.
6. Lightly dress with the desired amount of dressing.
* * *
Nutritional Analysis per Serving: Protein (g) 19.18; Fat (g) 25.62; Carbs (g) 22.89; B12 (mcg) 2.84; Iron (mg) 1.41; Iodine (mcg) 10.5; Magnesium (mg) 62.96; Potassium (mg) 947.15; Selenium (mcg) 32; Sodium (mg) 94.8
* * *
Chopped BLT Salad
PALEO
Prep time: 30 minutes
Cook time: 15 minutes
Serves: 6
An updated twist on the classic sandwich, the Chopped BLT Salad is gluten free and dairy free. It offers a delightful mix of antioxidant-rich purple (often referred to as red) cabbage and romaine lettuce topped with savory bacon pieces and tomatoes and drizzled with rich olive oil.
8 bacon slices, cooked and diced (about ½ cup)
2½ cups chopped purple cabbage (about 8 ounces)
1 large bunch hearts of romaine, chopped (about 6 cups)
¼ cup chopped onion
¼ cup extra-virgin olive oil
1 medium tomato, chopped (about ¾ cup)
1 teaspoon celery salt
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. In a large bowl, combine all ingredients.
2. Serve immediately.
* * *
Nutritional Analysis per Serving: Protein (g) 7.65; Fat (g) 29.35; Carbs (g) 5.82; B12 (mcg) 0.25; Iron (mg) 1.03; Iodine (mcg) 0; Magnesium (mg) 20.4; Potassium (mg) 346.86; Selenium (mcg) 10.59; Sodium (mg) 673.54
* * *
Savory Mains
Frittata with Ham and White Sweet Potato
PALEO
Prep time: 5 minutes
Cook time: 20 minutes
Serves: 4
Even though we often think of a frittata as a breakfast or brunch meal, you can enjoy this protein-rich Frittata with Ham and White Sweet Potato any time of the day. It’s hearty and filling and is great paired with a side salad or a side of bacon.
8 eggs
¼ cup water
1 tablespoon coconut oil
4 ounces cooked ham, diced
1 small onion, thinly sliced
1 small steamed but firm white sweet potato, or regular sweet potato, diced
1 teaspoon minced garlic
1 small tomato, seeded and diced
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. Break the eggs in a bowl, whisk them with the water, and set aside.
2. Preheat the broiler.
3. Heat the coconut oil in a 12-inch cast-iron skillet or other oven-proof skillet on medium. Add the ham, onion, and potatoes, and sauté until the onions are soft and the potatoes and ham are slightly browned, about 10 minutes.
4. Add the garlic and cook for 1 more minute.
5. Add the egg mixture to the skillet and swirl the pan to distribute the eggs evenly.
6. Cook the frittata for about 3 to 4 minutes, or until the edges start to set. The middle should still be undercooked.
7. Sprinkle the tomatoes over the frittata and place under the broiler for 5 minutes or until cooked through, watching carefully to keep it from burning.
8. Season to taste with salt and pepper.
* * *
Nutritional Analysis per Serving: Protein (g) 20.07; Fat (g) 15.38; Carbs (g) 11.69; B12 (mcg) 1.09; Iron (mg) 2.52; Iodine (mcg) 48; Magnesium (mg) 32.81; Potassium (mg) 477.74; Selenium (mcg) 36.78; Sodium (mg) 535
* * *
Duck with Date Sauce
AUTOIMMUNE
Prep time: 15 minutes
Cook time: 90 minutes
Serves: 4
Note: Store-bought herbes de Provence may contain fennel, which is not permitted on the Autoimmune Diet. Alternatively, you could make a modified herbes de Provence blend (here).
Duck may seem like an intimidating and fancy dish, but in reality Duck with Date Sauce is a really simple and tasty recipe you can make in a roasting pan. Pairing the duck with Date Sauce adds a healthy source of sugar and fiber with a flavor you can’t resist! I love adding the extra duck fat from a jar to make this dish all the more savory. The duck fat is also delicious in baked vegetables.
1 (4- to 5-pound) whole duck, interior organ packet removed
1 cup dates
1 cup water
1 teaspoon allspice (if tolerated)
1 teaspoon cardamom (if tolerated)
1 teaspoon maple syrup
1 teaspoon AI Herbes de Provence (here)
Sea salt or pink Himalayan sea salt to taste
2 tablespoons duck fat
1. Preheat the oven to 375°F.
2. In a high-powered blender, blend the dates with the water, allspice, cardamom, maple syrup, and herbes de Provence until a paste is formed. Rub half of the paste on the top and sides of the duck, and reserve the other half of the paste.
3. Place the duck breast-side up in a roasting pan.
4. Roast for 90 minutes or until the duck is browned and the internal temperature in the thickest portion of the thigh measures 180°F on a meat thermometer.
5. Remove duck from oven and serve with the remaining date paste as a dipping sauce.
* * *
Nutritional Analysis per Serving: Protein (g) 13.39; Fat (g) 20.02; Carbs (g) 9.22; B12 (mcg) 0.42; Iron (mg) 3.11; Iodine (mcg) 0; Magnesium (mg) 33.66; Potassium (mg) 561.68; Selenium (mcg) 8.63; Sodium (mg) 72.81
* * *
Bigos (Polish Hunter’s Stew)
PALEO
Prep time: 10 minutes
Cook time: 6 to 8 hours in a slow cooker
Serves: 6
Bigos, also known as Hunter’s Stew, is considered a Polish national dish and is often served in cold winter months. This hearty dish is naturally Paleo, with vegetables and meats all in one pot. Enjoy it whenever you need an extra nutrient boost! In Poland, every family has its own versio
n of this recipe—some include wild meats like rabbit, others include plums—but it always consists of various meats, vegetables, and spices that are stewed with cabbage, one of the key ingredients. Traditionally, Bigos is made on the stovetop, but I make mine in a slow cooker; I love the fact that I can make a big batch and eat it for a few days. Bigos often tastes better the longer you let the flavors meld.
2 (24-ounce) jars sauerkraut, or 1 large cabbage, shredded (about 6 cups)
2 cups shredded vegetables like celery, broccoli, and/or carrot (optional)
16 ounces boneless chicken breast, cubed
1 pound ground turkey, beef, or pork
1 tablespoon dried basil
1 tablespoon dried paprika (if tolerated)
1 teaspoon sea salt or pink Himalayan sea salt
1 bay leaf
1 cup water
1. Place all ingredients in a slow cooker, mix, and cook on low for 6 to 8 hours.
* * *
Nutritional Analysis per Serving: Protein (g) 32.38; Fat (g) 17.8; Carbs (g) 8.43; B12 (mcg) 1.92; Iron (mg) 2.87; Iodine (mcg) 0; Magnesium (mg) 40.09; Potassium (mg) 475.58; Selenium (mcg) 26.12; Sodium (mg) 1258.62