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Shrimp Ceviche
AUTOIMMUNE
Prep time: 7 minutes
Cook time: 6 hours marinating
Serves: 6
In Shrimp Ceviche, a popular Latin American seafood dish, shrimp is marinated in a combination of lemon and lime juices, both high in the detoxifying nutrient limonene. Add that to the combination of immune-boosting garlic and heart-healthy avocados, and this ceviche provides an incredibly healthy meal with minimal effort. Citrus juices are traditionally used to “cook” the raw seafood that is used in ceviches. However, while the juices do tenderize the meat, they do not kill bacteria that may be present. Unless your shrimp is superfresh, you may want to lightly cook it before putting it in the juice to kill any potentially pathogenic bacteria.
1 teaspoon coconut oil
1 pound raw shrimp, peeled, deveined, and diced
1 clove garlic, minced
1 cup avocado, diced (1 to 1½ avocados)
2 small lemons, juiced
2 small limes, juiced
¼ cup chopped fresh cilantro
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 lemon, sliced, for garnish
2 tablespoons chopped fresh parsley, for garnish
1. Add coconut oil and shrimp to a frying pan and cook for 1 to 2 minutes on high (optional).
2. Combine all ingredients in a large bowl.
3. Cover, making sure all shrimp are submerged in the juice, and refrigerate for 6 hours or until the shrimp have gone from translucent to opaque.
4. Serve chilled.
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Nutritional Analysis per Serving: Protein (g) 11.29; Fat (g) 6.75; Carbs (g) 6.59; B12 (mcg) 0.84; Iron (mg) 0.57; Iodine (mcg) 20.83; Magnesium (mg) 31.44; Potassium (mg) 337; Selenium (mcg) 22.66; Sodium (mg) 498
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Sweet and Sour Chicken Skewers with Broccoli Salad
AUTOIMMUNE
Prep time: 2 hours
Cook time: 20 minutes
Serves: 4
Marinated in a mixture of coconut aminos, lemon zest, iron-boosting molasses, and honey, Sweet and Sour Chicken Skewers are a perfect meal for the grill. Enjoy with a side of immune-boosting Broccoli Salad, the perfect complement to this Asian-inspired dish.
CHICKEN SKEWERS
1 pound boneless chicken thighs, cut into ½-inch-wide strips
¼ cup coconut aminos
2 teaspoons lemon zest
1 teaspoon molasses
1 teaspoon honey
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
8- to 12-inch) wooden skewers soaked in water for 30 minutes
BROCCOLI SALAD
3 cups packaged broccoli slaw, or 5 broccoli stalks
¼ cup raisins
1 tablespoon minced shallot
2 tablespoons canned full-fat coconut milk
1 tablespoon honey
2 tablespoons lime juice
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. Place the chicken in a large resealable bag.
2. In a small bowl, whisk together coconut aminos, lemon zest, molasses, honey, salt, and pepper and pour the mixture into the bag.
3. Seal the bag, press a few times to distribute the marinade, and place chicken in the fridge for at least 2 hours.
4. Peel and shred the broccoli if not already done.
5. In a large bowl, toss the slaw, raisins, and shallot with the coconut milk, honey, lime juice, salt, and pepper. Refrigerate until serving time.
6. Preheat the grill to medium.
7. Thread the chicken evenly onto the skewers.
8. Place skewers on the grill and cook for 5 to 10 minutes on each side until chicken is cooked through and no longer pink inside.
9. Serve the chicken with the salad.
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Nutritional Analysis per Serving: Protein (g) 26.9; Fat (g) 4.83; Carbs (g) 23.5; B12 (mcg) 0.24; Iron (mg) 0.92; Iodine (mcg) 0; Magnesium (mg) 43.79; Potassium (mg) 520.33; Selenium (mcg) 26.8; Sodium (mg) 783.76
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Citrus Bison Meatballs
AUTOIMMUNE
Prep time: 25 minutes
Cook time: 18 minutes
Serves: 6
In Citrus Bison Meatballs, the meatballs get a punch of flavor from the thyme and ginger, and when paired with the glaze, they have an Asian-meets-Western flair. To save time, you can buy your spiralized sweet potato noodles from the grocery store—just be sure there are no additives! This would also taste good with zucchini noodles.
MEATBALLS
4 tablespoons coconut oil, divided
¾ cup minced onion
3 cloves garlic, minced
1 teaspoon ground ginger
2 pounds ground bison
1 tablespoon chopped fresh thyme
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
½ cup fresh orange juice
¼ cup coconut aminos
NOODLES
2 large sweet potatoes, peeled
4 tablespoons coconut oil, divided
1. In a large skillet, heat 2 tablespoons coconut oil on medium. Add the onion and cook, stirring, for 8 minutes or until translucent.
2. Add the garlic and ginger and cook, stirring, for 1 minute, just until fragrant.
3. Remove from the heat and place onion mixture in a bowl. Set aside to cool for a few minutes.
4. When the onion mixture has cooled, add it to a large mixing bowl with the ground bison, thyme, salt, and pepper. Gently mix with your hands until well incorporated. Form into 1½-inch meatballs.
5. Add the remaining 2 tablespoons oil to the skillet used for the onions and heat on medium. Add the meatballs and brown for 3 minutes on one side; flip and add the orange juice and coconut aminos. Cook covered, for 10 minutes, or until cooked through. Remove the meatballs from the pan and set aside.
6. Leave the remaining juices in the pan and turn up the heat to medium-high. Let the sauce reduce to about half the amount, about 5 to 10 minutes. Return the meatballs to the sauce and keep warm.
7. Using a vegetable peeler, peel the sweet potatoes into long, flat ribbons, or spiralize them with a vegetable spiralizer.
8. In another skillet, heat 1 tablespoon coconut oil on medium-high. Add half of the sweet potatoes. Cook, stirring occasionally, for about 10 minutes, being sure not to stir them too often, so that they brown on the bottom. Remove the first batch; then add the remaining oil and repeat with the second batch of sweet potatoes.
9. Serve the glazed meatballs on a bed of crispy sweet potato noodles.
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Nutritional Analysis per Serving: Protein (g) 31.79; Fat (g) 29.15; Carbs (g) 15.57; B12 (mcg) 2.93; Iron (mg) 4.72; Iodine (mcg) 0; Magnesium (mg) 48.67; Potassium (mg) 726.07; Selenium (mcg) 31; Sodium (mg) 409.63
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Lentil Shepherd’s Pie
INTRO
Prep time: 25 minutes
Cook time: 40 minutes
Serves: 6
Lentil Shepherd’s Pie is filled with veggies and lentils, and no meat! Although I believe that animal protein is essential for healing, adding a different source of protein, such as lentils, can provide other important nutrients and mix up flavors. Lentils are also a great source of fiber and folate! If you cannot find white sweet potatoes, then substitute regular sweet potatoes.
FILLING
1 tablespoon coconut oil
1 medium onion, finely chopped
2 carrots, finely chopped
1 celery stalk, finely chopped
1 cup finely chopped mushrooms
1 teaspoon chopped garlic
1 cup chopped kale
¾ cup cooked lentils
1 teaspoon dried parsley
½ teaspoon dried thyme
½ teaspoon sea salt or pink Himalay
an sea salt
Black pepper to taste (if tolerated)
1 tablespoon coconut aminos
TOPPING
3 medium white sweet potatoes, scrubbed
1 tablespoon coconut oil
6 tablespoons plain Coconut Yogurt
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. Preheat the oven to 350°F.
2. In a skillet, heat the coconut oil on medium and add the onions, carrots, and celery; cook until onions are translucent and carrots are soft, about 6 minutes.
3. Add the mushrooms and garlic, and cook for 2 minutes.
4. Add the kale, lentils, parsley, thyme, salt, pepper, and coconut aminos and cook until the lentils are warmed and the kale is wilted.
5. Press the lentil mixture into a 9-inch square casserole dish and set aside.
6. Steam the white sweet potatoes in a steamer basket for 10 to 12 minutes or until cooked.
7. When the potatoes are steamed, remove them from the basket and let cool slightly.
8. Peel the skins off and place the sweet potatoes in a mixing bowl.
9. Add the coconut oil, coconut yogurt, salt, and pepper and whip until combined and fluffy.
10. Place the whipped potatoes on top of the lentil mixture and spread evenly across the top.
11. Cover the casserole dish with aluminum foil and bake for 25 minutes, or until the lentil mixture is bubbling.
12. Remove from the oven, let cool slightly, and serve.
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Nutritional Analysis per Serving: Protein (g) 8; Fat (g) 4.87; Carbs (g) 35.74; B12 (mcg) 0; Iron (mg) 3.07; Iodine (mcg) 0; Magnesium (mg) 28.71; Potassium (mg) 559.26; Selenium (mcg) 2.28; Sodium (mg) 264.88
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Turkey and Pepper Avocado Boats
PALEO
Prep time: 10 minutes
Serves: 4
In Turkey and Pepper Avocado Boats, savory turkey is mixed with sweet bell peppers and honey and served in a fun, kid-friendly avocado boat. Avocados have heart-healthy monounsaturated fatty acids and are high in fiber. A splash of fresh lime juice and chopped onion finish off this simple, healthy meal the entire family will enjoy. These also make a perfect snack!
4 ounces cooked ground turkey
1 tablespoon chopped red onion
1 small red or yellow bell pepper, seeded and diced
1 tablespoon chopped fresh cilantro
2 tablespoons fresh lime juice
2 teaspoons honey
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
2 large avocados, halved and pitted
1. In a large bowl, combine the turkey, onion, bell pepper, cilantro, lime juice, honey, salt, and pepper.
2. Spoon the turkey mixture into the avocados.
3. Serve immediately.
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Nutritional Analysis per Serving: Protein (g) 17.46; Fat (g) 15.31; Carbs (g) 10.96; B12 (mcg) 1.82; Iron (mg) 1.23; Iodine (mcg) 0; Magnesium (mg) 35.5; Potassium (mg) 625.79; Selenium (mcg) 4.55; Sodium (mg) 249.63
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Hubby’s Carnitas
PALEO
Prep time: 5 minutes
Cook time: 3 to 3¾ hours
Serves: 8
My wonderful hubby makes these mouthwatering carnitas on the weekends, and we enjoy them for days on end! This is a great recipe to make on a meal-prepping day. Enjoy with eggs and spaghetti squash sautéed in olive oil in the morning, with a salad at lunch, and with veggies for dinner!
3 to 5 pounds boneless pork shoulder
1 teaspoon sea salt or pink Himalayan sea salt
½ teaspoon black pepper (if tolerated)
*1 teaspoon ground cumin (if tolerated)
½ teaspoon dried oregano
*½ teaspoon paprika (if tolerated)
1 bay leaf
4 garlic cloves, sliced
1 onion, chopped
Water to cover
1. Preheat the oven to 350°F.
2. Place the meat in a Dutch oven or other braising pot with a cover.
3. Mix the salt, pepper, cumin, oregano, and paprika together in a small bowl and rub the mixture on the meat on all sides.
4. Add the bay leaf, garlic, and onion on top of the meat.
5. Pour in enough water to almost cover the meat.
6. Braise for 3 to 3½ hours, mixing the meat and turning it over every hour or so. You’ll know the meat is done when the water is mostly evaporated and the meat is slightly brown, tender, and easy to shred with a fork.
7. When most of the water is gone and the pork turns slightly brown, shred the pork, discard the fat, and mix the meat with the pan juices.
8. Place the pot back into the oven, uncovered, and cook for an additional 10 minutes.
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Nutritional Analysis per Serving: Protein (g) 49.73; Fat (g) 35.13; Carbs (g) 2.16; B12 (mcg) 2.58; Iron (mg) 3.5; Iodine (mcg) 0; Magnesium (mg) 60.22; Potassium (mg) 938.65; Selenium (mcg) 74.59; Sodium (mg) 369.33
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Hashi Hash Hash
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 20 minutes
Serves: 2
My hubby came up with this delicious Hashi Hash Hash recipe, which has so much nutritious goodness to offer. Sweet potatoes and spinach are extremely high in vitamin A, and when you make this meal in a cast-iron skillet (bonus: it’s naturally nonstick!), you will also bump up the iron content. I love it when he wakes me up on the weekends with his cooking!
1 large sweet potato, finely diced
5 ounces cremini mushrooms
½ white onion, finely diced
1 pound ground turkey or bison
1 handful baby spinach
Sea salt or pink Himalayan sea salt to taste
1. Preheat a large cast-iron skillet over medium-high heat.
2. Place the diced sweet potatoes in the skillet. Cook until they are halfway done, somewhere between soft and firm (they should feel spongy to the touch)
3. Add the sliced mushrooms and diced onions. Cook, stirring, for 1 to 2 minutes.
4. Add the ground turkey or bison, breaking it up with a spatula and distributing it somewhat evenly around the skillet.
5. Cover and cook until meat is fully cooked.
6. Stir in a handful of spinach and cook until the spinach is wilted.
7. Add salt to taste and serve.
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Nutritional Analysis per Serving: Protein (g) 24.58; Fat (g) 8.82; Carbs (g) 16.48; B12 (mcg) 1.14; Iron (mg) 2.25; Iodine (mcg) 0; Magnesium (mg) 56.73; Potassium (mg) 593.59; Selenium (mcg) 27.42; Sodium (mg) 115.1
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Maple Meatloaf Muffins
AUTOIMMUNE
Prep time: 45 minutes
Cook time: 20 minutes for each batch
Serves: 12
Maple Meatloaf Muffins is one of my favorite recipes to batch-cook! I like to make these muffins with white sweet potatoes, which are starchier and less sweet than their orange counterparts. If you can’t find white sweet potatoes, you can use regular sweet potatoes. I use a 24-cup muffin pan, so that I can enjoy two dozen cupcake-size burgers—they make a perfect snack any time of day!
2 cups water
2 cups diced sweet potatoes
5 ounces bacon, cooked and chopped
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
½ teaspoon garlic powder
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
4 tablespoons maple syrup
2 pounds ground beef or bison
1. Preheat the oven to 350°F.
2. Place the water and a steamer basket in a medium-size cooking pot over high heat. Bring the water to a boil.
3. Place sweet potatoes in the basket, cover, and steam for 10 to 12 minutes, or until the potatoes easily break apart with a fork. Drain remaining water. Let p
otatoes cool.
4. In a food processor, place the cooked sweet potatoes, bacon, thyme, garlic powder, salt, pepper, and maple syrup. Process into a thick paste.
5. Place the meat in a large bowl, add the sweet potato mixture, and combine well.
6. Gently spoon ⅓ cup of the meatloaf mixture into each of 12 muffin cups.
7. Bake on the middle rack for 15 to 20 minutes or until cooked through.
8. Remove cooked meatloaf muffins and repeat with remaining meatloaf mixture.
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Nutritional Analysis per Serving: Protein (g) 15.25; Fat (g) 20.34; Carbs (g) 9.24; B12 (mcg) 1.83; Iron (mg) 1.58; Iodine (mcg) 0; Magnesium (mg) 22.45; Potassium (mg) 312.75; Selenium (mcg) 14.45; Sodium (mg) 179.95
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Chicken Tandoori
PALEO
Prep time: 10 minutes
Cook time: 6 to 8 hours in a slow cooker
Serves: 4 to 6
This delicious version of Chicken Tandoori is so easy to make that it’s become my go-to recipe for busy work days as well as for big dinner parties. The curcumin, found in turmeric and curry, can help protect the intestinal barrier from bacterial infections, help heal a leaky gut, and improve liver function and has even shown tumor-inhibiting activity in thyroid cancer. Plus, it has anti-inflammatory benefits! Although dietary curcumin leaves the body rather quickly when compared to supplemental curcumin, consuming it along with pepper can actually extend the time it stays in the body.
1 chicken, cut into pieces, or 8 chicken drumsticks
1 teaspoon turmeric
1 teaspoon paprika (if tolerated)
Hashimoto’s Food Pharmacology Page 23