Hashimoto’s Food Pharmacology
Page 24
1 teaspoon curry powder (if tolerated, or AI Curry Powder, here)
1 teaspoon garlic powder
1 teaspoon sea salt or pink Himalayan sea salt
½ teaspoon black pepper (if tolerated)
2 cups coconut milk
1. Place all ingredients in a slow cooker and cook on low for 6 to 8 hours.
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Nutritional Analysis per Serving: Protein (g) 33.80; Fat (g) 35.61; Carbs (g) 2.39; B12 (mcg) 0.32; Iron (mg) 3.34; Iodine (mcg) 0; Magnesium (mg) 65.58; Potassium (mg) 689.16; Selenium (mcg) 20.64; Sodium (mg) 127.27
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Tropical Grilled Chicken Skewers
AUTOIMMUNE
Prep time: 12 minutes
Cook time: 27 minutes
Serves: 4
Here is an easy weeknight dinner dish that can also be prepared the night before. If you do prep the Tropical Grilled Chicken Skewers ahead of time, simply pop them into the oven when you are ready to make dinner. Enjoy with a quick side salad, like my Crunchy Arugula Salad.
MARINADE
Juice of 1 lemon
Juice of 1 lime
1 tablespoon olive oil
1 teaspoon minced garlic
½ teaspoon dried thyme
SKEWERS
½ pound boneless chicken breast, cut in 1-inch cubes
1 large zucchini, sliced in ½-inch rounds
1 large pineapple, cut in 1-inch chunks
8 ounces button mushrooms, stems removed
½ red onion, cut in 1-inch chunks
12 (8- to 12-inch) wooden skewers soaked in water for 30 minutes
1. Combine the marinade ingredients in a medium-size bowl, add the chicken cubes, and refrigerate for 1 hour.
2. Preheat the oven to 350°F.
3. Remove the chicken cubes from the marinade. Thread the meat, fruit, and vegetables on the skewers, placing one chicken cube between each vegetable or fruit piece. Discard the marinade.
4. Place the skewers on a rimmed baking sheet and bake for 12 minutes on each side.
5. Preheat the broiler.
6. Broil for 3 minutes on each side until cooked through and vegetables are slightly brown.
7. Alternatively, you can grill the skewers 5 to 10 minutes on each side, until cooked through.
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Nutritional Analysis per Serving: Protein (g) 16.56; Fat (g) 5.48; Carbs (g) 22.15; B12 (mcg) 0.15; Iron (mg) 1.32; Iodine (mcg) 0; Magnesium (mg) 48.09; Potassium (mg) 682.37; Selenium (mcg) 19.14; Sodium (mg) 133.15
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Salmon-Parsnip Cakes
PALEO
Prep time: 12 minutes
Cook time: 20 minutes
Serves: 8
Here is my twist on crab cakes—instead of using crab, I like to use omega-3-rich salmon! Serve these Salmon-Parsnip Cakes as a lunch with a side salad or make them smaller and serve them as appetizers with the lemon-oil dressing; they are sure to be a crowd pleaser!
SALMON CAKES
3 cups cooked and flaked salmon
1 large egg, beaten
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 cup shredded parsnips
2 tablespoons almond flour
1 tablespoon chopped fresh parsley
1 medium shallot, minced
½ teaspoon garlic powder
1 tablespoon coconut oil
LEMON-OIL DRESSING
¼ cup lemon juice
3 tablespoons olive oil
1 clove garlic, minced
2 teaspoons honey
1 teaspoon dried dill weed
1. Preheat the oven to 350°F.
2. In a large bowl, mix the salmon, egg, salt, pepper, parsnips, almond flour, parsley, shallot, and garlic powder. Form the salmon mixture into patties about the size of the palm of your hand (smaller if you are making appetizers).
3. In a large skillet on medium, heat the coconut oil. Add the salmon patties and brown on each side for 5 minutes until golden, taking care to flip the patties gently so they don’t break apart.
4. Place the browned salmon cakes in a large baking dish and bake for 10 minutes, until the centers of the cakes are warm.
5. For the lemon-oil dressing, whisk together the dressing ingredients or place in a blender and blend until combined. Serve alongside the salmon cakes or drizzle on top.
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Nutritional Analysis per Serving: Protein (g) 36.83; Fat (g) 27.11; Carbs (g) 11.95; B12 (mcg) 5.52; Iron (mg) 2.31; Iodine (mcg) 27; Magnesium (mg) 73.66; Potassium (mg) 1070.95; Selenium (mcg) 67.12; Sodium (mg) 196.5
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Shepherd’s Pie
PALEO
Prep time: 15 minutes
Cook time: 10 to 15 minutes
Serves: 4 to 6
Unlike traditional shepherd’s pie, this recipe uses the blood sugar–balancing power of sweet potatoes and creamy coconut milk to top a divine mixture of beef, lamb, peas, carrots, and mushrooms. I hope that this Shepherd’s Pie will become a new family favorite for you!
FILLING
1 tablespoon coconut oil
1 medium yellow onion, diced
2 large carrots, peeled and diced
3 cloves garlic, chopped
2 cups coarsely chopped mushrooms
8 ounces ground beef
8 ounces ground lamb
3 tablespoons tomato paste
¾ cup water or Bone Broth
1¼ cups frozen peas
2 tablespoons fresh rosemary
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
TOPPING
3 large sweet potatoes, peeled and cut into large chunks
½ cup or more canned full-fat coconut milk
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. Preheat the oven to 350°F.
2. In the oil in a heavy-bottomed skillet over medium heat, sauté the onions, carrots, peas, and garlic for 5 to 6 minutes.
3. Add the mushrooms and cook until softened.
4. Add the meats, breaking them up with a wooden spoon, and cook until well browned.
5. When the carrots are tender, add the tomato paste and water or Bone Broth and simmer for 3 to 4 minutes.
6. Remove from the heat. Add the rosemary, salt, and pepper.
7. Spread the filling in 9 × 9-inch glass baking dish.
8. Steam the sweet potatoes for 10 to 12 minutes or until soft (this can be started while the filling is cooking).
9. While the potatoes are still warm, place in a bowl and whip, adding coconut milk a bit at a time until smooth and spreadable. Season with salt and pepper.
10. Spread the whipped potatoes evenly on top of the filling.
11. Bake for 10 to 15 minutes.
12. Let rest 5 minutes before serving.
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Nutritional Analysis per Serving: Protein (g) 8.36; Fat (g) 20.82; Carbs (g) 25.56; B12 (mcg) 1.78; Iron (mg) 3.1; Iodine (mcg) 1.48; Magnesium (mg) 59.14; Potassium (mg) 832.45; Selenium (mcg) 17.79; Sodium (mg) 174.04
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Beef Fried Rice
INTRO
Prep time: 10 minutes
Cook time: 20 minutes
Serves: 6
Beef Fried Rice is one of the ultimate comfort foods in my book. You can make your own cleaner version of this dish by substituting coconut aminos for soy sauce. You can take this meal from Intro to Paleo by substituting riced cauliflower for the cooked rice. Riced cauliflower is a wonderful grain-free substitute for rice that replicates the taste and texture of cooked rice and has the added benefit of delivering a dose of detoxifying crucifers to your meal. Already “riced” cauliflower can be found in some grocery stores, or you can make your own by pulsing cauliflower florets in a food processor until they resemble rice.
2 tablespoons coconut oil
1 cup chopped onion
1 teas
poon minced garlic
1 pound ground beef
2 teaspoons garlic powder
1 cup finely chopped carrots
1 cup finely chopped celery
1 cup frozen peas
2 cups cooked rice or riced cauliflower
4 large eggs, beaten
1 cup coconut aminos
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. Heat the oil in a wok or 12-inch cast-iron skillet on medium-high. Add the onion and garlic and cook for 3 minutes or until the onion starts to soften.
2. Add the ground beef and garlic powder and cook for 3 to 5 minutes until browned.
3. Add the carrots, celery, and peas to the skillet and cook for 3 minutes. Then stir in the rice or cauliflower.
4. Clear a circle in the center of the pan and pour in the beaten eggs. Stir to scramble the eggs and combine them with the other ingredients.
5. Cook for 5 to 10 minutes or until the meat and veggies are cooked through.
6. Add coconut aminos and combine. Season with salt and pepper to taste.
7. Serve warm.
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Nutritional Analysis per Serving: Protein (g) 19.46; Fat (g) 28.08; Carbs (g) 18.62; B12 (mcg) 2.3; Iron (mg) 2.6; Iodine (mcg) 17.18; Magnesium (mg) 36.9; Potassium (mg) 537.08; Selenium (mcg) 20.92; Sodium (mg) 1060.01
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Mexican Quiche
PALEO
Prep time: 15 minutes
Cook time: 20 minutes
Serves: 4
This easy and delicious crustless Mexican Quiche is a great dish to start your day, or it can be enjoyed with a side salad for lunch or dinner. I love to make this dish for brunches with friends and family.
1 tablespoon coconut oil
1 pound ground beef
½ medium onion, diced
1 large yellow bell pepper, seeded and diced
1 teaspoon garlic powder
8 large eggs, beaten
¼ cup unsweetened coconut milk
Black pepper to taste (if tolerated)
¼ cup chopped fresh cilantro
1 large avocado, pitted and sliced
Sea salt or pink Himalayan sea salt to taste
1. Preheat the oven to 375°F.
2. In the oil in a large skillet over medium heat, sauté the beef, onion, bell pepper, and garlic powder for 10 minutes, or until the beef is cooked through and vegetables are tender-crisp.
3. Place the beef mixture in a 9 x 13-inch baking dish and spread evenly.
4. In a large bowl, whisk the eggs, coconut milk, pepper, and cilantro and pour over the beef mixture.
5. Bake for 15 to 20 minutes, or until the eggs have set. Allow the quiche to cool, then top with avocados, season with salt to taste, and serve.
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Nutritional Analysis per Serving: Protein (g) 21.97; Fat (g) 32.24; Carbs (g) 5.74, B12 (mcg) 2.58, Iron (mg) 2.87; Iodine (mcg) 32, Magnesium (mg) 35.37, Potassium (mg) 505.96; Selenium (mcg) 30.44; Sodium (mg) 356.27
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Broccoli and Chicken Quiche
PALEO
Prep time: 5 minutes
Cook time: 25 minutes
Serves: 4
Broccoli and Chicken Quiche makes a perfect meal that everyone in the family will love. With the combination of protein-rich chicken, selenium-packed mushrooms, and folate-filled broccoli, this quiche is infused with an abundant amount of nutrients. Mix in high-quality protein from the eggs, and this quiche is sure to satisfy everyone’s appetite.
1 tablespoon coconut oil
8 ounces boneless chicken breast, chopped
1 small leek, chopped
1 cup sliced mushrooms
2 cups broccoli florets (about three-quarters of medium head of broccoli)
6 eggs, beaten
¼ cup unsweetened almond milk
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 teaspoon minced fresh rosemary
1. Preheat the oven to 375°F.
2. In the coconut oil in a 12-inch ovenproof skillet over medium heat, brown the chicken for 5 minutes.
3. Add the leek, mushrooms, and broccoli and cook for 5 minutes until chicken is cooked through and vegetables are starting to get tender.
4. In a large bowl, whisk the beaten eggs with almond milk, salt, pepper, and rosemary. Pour over the chicken mixture in the skillet.
5. Place the skillet in the oven and bake for 20 minutes or until eggs have set. Alternatively, if you don’t have an ovenproof skillet, transfer the chicken and vegetable mixture to a 9 x 9-inch baking dish, pour the egg mixture on top, and bake.
6. Slice and serve.
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Nutritional Analysis per Serving: Protein (g) 21.64; Fat (g) 11.97; Carbs (g) 7.65; B12 (mcg) 0.77; Iron (mg) 2.35; Iodine (mcg) 36; Magnesium (mg) 29.68; Potassium (mg) 364.8; Selenium (mcg) 35.18; Sodium (mg) 251.66
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Paella
INTRO
Prep time: 30 minutes
Cook time: 30 to 40 minutes
Serves: 8
I visited Spain with my husband a few years ago and was thrilled to learn that Paella is naturally gluten and dairy free. My husband makes this surprisingly simple recipe at home whenever we want to feel as though we’re in Barcelona again or if we want to impress our friends. Cooking the Paella in a cast-iron skillet will infuse this dish with extra iron, a mineral commonly deficient in those with Hashimoto’s. This dish makes great leftovers; just reheat in the oven in an oven-safe bowl.
2 cups Calasparra rice (traditional paella rice) or other short-grained rice, such as arborio
4 cups water
4 cups Bone Broth
1 tablespoon olive oil
1 pound seafood (shrimp, calamari, bay scallops, or a combination), thawed
2 cups diced preservative-free, gluten-free, dairy-free sausage, precooked (optional)
1⅓ cups frozen peas
½ green pepper, seeded and diced (about ½ cup)
½ orange pepper, seeded and diced (about ½ cup)
½ teaspoon saffron
Sea salt or pink Himalayan sea salt to taste
2 lemons, cut into quarters
1. Place rice, water, and bone broth in a large paella pan or 12- to 15-inch cast-iron skillet on high heat and bring to boil. Then turn the heat turn down and let it simmer for 18 to 20 minutes until cooked through, stirring every 5 to 7 minutes to prevent sticking.
2. While the rice is cooking, place the olive oil and seafood in a second pan and cook for 5 to 7 minutes until the seafood becomes less translucent.
3. If using sausage, add it to seafood pan and sauté for 2 to 3 minutes until warmed.
4. Add peas and diced peppers to the pan with seafood and sauté until the vegetables are cooked through.
5. Add the contents of the sauté pan to the rice pan, and mix.
6. Add saffron, salt to taste (we use about 2 teaspoons), and mix.
7. Once everything is mixed together, transfer the paella pan or cast-iron skillet directly to middle rack of oven and broil for 5 to 7 minutes.
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Nutritional Analysis per Serving: Protein (g) 21.7; Fat (g) 7.79; Carbs (g) 7.88; B12 (mcg) 0.84; Iron (mg) 1.24; Iodine (mcg) 24.51; Magnesium (mg) 47.72; Potassium (mg) 361.17; Selenium (mcg) 23.07; Sodium (mg) 648.95
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Paleo Pizza
PALEO
Prep time: 15 minutes
Cook time: 20 to 25 minutes
Serves: 6
Note: The pizza is flexible; it bends and moves and can be rolled up like a wrap!
My husband loves pizza! Before I went gluten free and dairy free, he and I would split a pizza every Friday night. I used to call him my Teenage Mutant Ninja Turtle.
Although my husband doesn’t have an autoimmune condition, he’s an athlete and feels better eating Paleo. I made this Paleo Pizza recipe for him. The texture
of the plantain crust somehow hits the spot for both deep dish and cheese for this Chicago-raised girl. I hope you like it as much as we do!
CRUST
4 green plantains, peeled and diced
1 cup water
⅓ cup extra-virgin olive oil
3 cloves garlic
1 teaspoon sea salt or pink Himalayan sea salt
1 teaspoon arrowroot powder
1 teaspoon apple cider vinegar
TOPPINGS
Pasta or tomato sauce (an organic store-bought version or homemade; see Pizza Sauce)
1 tablespoon dried oregano
Chopped vegetable and fruit toppings: tomatoes, peppers, celery, black olives, red onions, mushrooms, chives, zucchini, carrots, pineapple
Additional toppings to increase protein content: pepperoni; bacon; ground pork, beef, or turkey; sausage
1. Preheat the oven to 400°F.
2. Place all crust ingredients in a high-speed blender and blend until a smooth mixture forms.
3. Pour the mixture onto a parchment paper-lined baking sheet or rimmed pizza stone and spread until the mixture is ⅓ inch thick.
4. Spoon pasta sauce onto the plantain mixture.
5. Top evenly with chopped vegetables, and protein, if using.
6. Top with oregano.
7. Bake for 20 to 25 minutes until the crust is slightly brown.
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Nutritional Analysis per Serving: Protein (g) 9.06; Fat (g) 30.19; Carbs (g) 10.82; B12 (mcg) 0.2; Iron (mg) 1.71; Iodine (mcg) 0; Magnesium (mg) 46.42; Potassium (mg) 609.43; Selenium (mcg) 9.2; Sodium (mg) 695.91