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Squashghetti and Meatballs
PALEO
Prep time: 10 minutes
Cook time: 1¾ hours
Sometimes you just want to have some spaghetti and meatballs. The good news is that, unlike the traditional version, mine won’t leave you in a food coma! You can use spaghetti squash or spiralized zucchini. Some stores even sell spiralized zucchini. This is one of my first Paleo recipes!
1 large spaghetti squash
2 cups water
1 pound ground beef or turkey
1 egg (optional)
1 teaspoon dried basil
1 teaspoon minced garlic
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 batch Tomato Sauce
1 tablespoon olive oil
1. Preheat the oven to 350°F.
2. Cut the spaghetti squash lengthwise, scoop out the seeds and stringy stuff, and place the halves cut side down in a baking dish filled halfway with water. Place in the oven and bake for 1 hour. (Alternatively, to an electric pressure cooker add 1 cup of water, use the high-pressure setting on Manual, and cook for 7 minutes.)
3. Combine the ground meat, egg, basil, garlic, salt, and pepper in a bowl and mix until the seasoning is distributed throughout. Roll into meatballs and place in a baking pan.
4. When the squash is cooked, remove it from the oven (or pressure cooker) and set aside to cool slightly.
5. Put the meatballs in the oven and bake for 40 minutes, or until browned and cooked through.
6. Heat the sauce in a large saucepan and, when warm, add the cooked meatballs to the sauce.
7. Scoop the flesh out of the spaghetti squash and set aside.
8. Heat a large pan on medium-low and add the olive oil. Add the squash and sauté slightly until warm. Season with salt and pepper.
9. Place the sautéed spaghetti squash into a serving bowl and ladle the sauce and meatballs over the top.
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Nutritional Analysis per Serving: Protein (g) 24.64; Fat (g) 30.29; Carbs (g) 9.34; B12 (mcg) 2.77; Iron (mg) 3.91; Iodine (mcg) 6; Magnesium (mg) 63.69; Potassium (mg) 949.49; Selenium (mcg) 23.3; Sodium (mg) 423.41
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Gołąbki (Polish Stuffed Cabbage Rolls)
INTRO
Prep time: 40 minutes
Cook time: 1 hour
Serves: 6
This is one of my favorite recipes from when I was growing up. In Poland, this recipe is known as Gołąbki, or “Pigeons,” because when rolled up, the cabbage rolls are about the size of a pigeon! Legend has it that a Polish king fed his army Gołąbki before a key battle to give them plenty of energy. The traditional recipe uses rice. However, you can use riced cauliflower instead, making the recipe Paleo friendly and doubling up on your detoxifying crucifers.
SAUCE
1¾ cups Tomato Sauce
6 cups Bone Broth
½ teaspoon dried oregano
½ teaspoon paprika (if tolerated)
1 teaspoon arrowroot starch
CABBAGE ROLLS
3 cups cooked rice
2 pounds ground turkey, beef, or bison
½ teaspoon sea salt or pink Himalayan sea salt
¼ teaspoon black pepper (if tolerated)
2 eggs (optional)
1 medium-size cabbage
1. Preheat the oven to 350°F.
2. In a large pot mix the Tomato Sauce with the Bone Broth, oregano, and paprika.
3. Cover, bring to a boil, and cook for about 5 minutes.
4. Add 1 teaspoon of arrowroot starch and boil until thick. Set aside.
5. Mix the cooked rice with the raw ground meat, salt, and pepper.
6. If you’re using eggs, you can add them to the mixture to help bind it together, though they are not necessary.
7. Cut out the thick, tough core of the cabbage, and then place the head in a large pot of boiling water (cut side down).
8. Simmer for about 8 minutes on low until leaves become soft.
9. Drain, cool slightly, and gently unwrap the cabbage leaves from the cabbage head. Remove the thick stem from each leaf with a knife.
10. Place 2 tablespoons of meat filling into the center of each cabbage leaf, fold the sides over the meat, and roll into a little package.
11. Repeat until you’ve used up all of the meat filling.
12. Arrange the cabbage rolls seam side down in an 8 x 13-inch casserole dish, top with half of the sauce, and bake for 1 hour.
13. To serve, pour the remaining warmed sauce over the stuffed cabbages and enjoy!
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Nutritional Analysis per Serving: Protein (g) 43.1; Fat (g) 25.49; Carbs (g) 39.74; B12 (mcg) 3.7; Iron (mg) 4.66; Iodine (mcg) 8; Magnesium (mg) 70.46; Potassium (mg) 1194.74; Selenium (mcg) 33.64; Sodium (mg) 514.69
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Stuffed Portobello Mushrooms
PALEO
Prep time: 5 minutes
Cook time: 22 minutes
Serves: 4
Stuffed mushrooms are always a great comfort food, but are often filled with cream cheese and breadcrumbs. My Stuffed Portobello Mushrooms are made with my Cashew Cream Cheese, tons of veggies, and some walnuts for extra crunch. Portobello mushrooms have a meatlike texture and are chock full of the B-complex vitamins riboflavin, niacin, and pantothenic acid. Pairing this dish with a nice crisp salad, like my Apple-Carrot Salad, creates a perfect light lunch.
4 large portobello mushrooms, washed
2 teaspoons avocado oil or coconut oil
1 small onion, finely diced
1 celery rib, finely diced
2 garlic cloves, diced
4 cups baby spinach, chopped
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 cup Cashew Cream Cheese
2 tablespoons balsamic vinegar
2 tablespoons chopped walnuts (optional)
1. Preheat the oven to 350°F.
2. Remove the stems from the mushrooms and scrape out the gills with a spoon to create a bowl in which to place the stuffing. Set aside.
3. In a medium-size skillet, heat the oil on medium and add the onion and celery. Cook until the onions are soft, about 5 minutes.
4. Add the garlic and spinach and cook until the spinach is wilted, about 2 minutes.
5. Place the spinach mixture in a bowl, season with salt and pepper, and mix in the cream cheese.
6. Place the mushrooms on a baking sheet and fill the mushrooms evenly with the spinach mixture. Top each mushroom with a drizzle of balsamic vinegar, and add ½ tablespoon of walnuts to the top of each mushroom, if using.
7. Bake for 15 minutes.
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Nutritional Analysis per Serving: Protein (g) 14.01; Fat (g) 24.61; Carbs (g) 25; B12 (mcg) 0; Iron (mg) 5.47; Iodine (mcg) 0; Magnesium (mg) 185.5; Potassium (mg) 382.83; Selenium (mcg) 10.1; Sodium (mg) 256.53
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Baked Ginger-Lemon Chicken Thighs
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 25 minutes
Serves: 4
These savory Baked Ginger-Lemon Chicken Thighs are a rich source of protein with a lively flavor that is sure to please any palate. The cauliflower, ginger, and lemon make this dish one that will help reduce inflammation, aid in digestion, and boost the immune system.
2 teaspoons coconut oil
1 small onion, chopped
2 cloves garlic, minced
1 tablespoon grated fresh ginger
¼ cup lemon juice
2 teaspoons honey
4 bone-in chicken thighs
2 cups cauliflower florets (about 1 medium head)
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. Preheat the oven to 375°F.
2. In a small bowl, mix the oil, onion, garlic, ginger, lemon juice, and honey.
3.
Place the chicken and cauliflower in a large bowl. Pour the onion mixture over them and mix well.
4. Spread the cauliflower in the bottom of a 12 x 12-inch baking dish and place the chicken on top, skin side up.
5. Cover and bake for 15 minutes. Then uncover and bake for an additional 10 minutes, until chicken is cooked through and cauliflower is tender.
6. Season to taste with salt and pepper. Serve warm.
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Nutritional Analysis per Serving: Protein (g) 14.17; Fat (g) 45.47; Carbs (g) 11.38; B12 (mcg) 0.77; Iron (mg) 0.94; Iodine (mcg) 0; Magnesium (mg) 21.02; Potassium (mg) 347.72; Selenium (mcg) 13.01; Sodium (mg) 272.3
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Sloppy Joes in a HeartBeet
AUTOIMMUNE
Prep time: 15 minutes
Cook time: 25 minutes
Serves: 6
Sloppy Joes in a HeartBeet is a family favorite that even the kids will love! An excellent source of iron as well as digestion-supporting betaine from the beets and loaded with vitamin-C-rich veggies, it also has a sweet, savory flavor that is irresistible. I was obsessed with this recipe when I was pregnant! You can serve these Sloppy Joes plain, in a lettuce wrap, with Biscuits, or with Zucchini Bread.
SAUCE
3 beets
1½ cups cubed butternut squash
1½ cups cubed sweet potatoes
4 garlic cloves
¼ cup chopped onion
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon sea salt or pink Himalayan sea salt
1 tablespoon lemon juice
2 cups Bone Broth
MEAT
1 tablespoon coconut oil
1 pound ground beef
1 tablespoon garlic powder
1 teaspoon onion powder
1 teaspoon sea salt or pink Himalayan sea salt
1. Place beets, butternut squash, sweet potatoes, garlic, onion, oregano, basil, salt, lemon juice, and bone broth in an electric pressure cooker and, on Manual, cook on high pressure for 15 minutes. Transfer contents of the pressure cooker in batches to a high-powered blender and blend on high until a saucelike consistency is reached. Take care when blending hot liquids and make sure the blender top is vented to let the steam escape.
2. Melt the coconut oil in a frying pan and add the beef, garlic powder, onion powder, and salt.
3. Cook until the meat is well browned, 5 to 10 minutes.
4. Combine the meat with the sauce and serve.
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Nutritional Analysis per Serving: Protein (g) 17.53; Fat (g) 18.75; Carbs (g) 18.96; B12 (mcg) 1.77; Iron (mg) 2.46; Iodine (mcg) 0; Magnesium (mg) 50.13; Potassium (mg) 698.42; Selenium (mcg) 13.33; Sodium (mg) 666.12
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Chicken Burgers and Kale Chips
AUTOIMMUNE
Prep time: 10 minutes
Cook time: 29 minutes
Serves: 4
Here is a super-quick meal that is nutritious and delicious: simple protein-rich Chicken Burgers, full of flavor, served with crunchy Kale Chips. If you don’t want to make your own, you can also buy kale chips—just make sure you check the label to make sure they don’t contain any ingredients you are sensitive to.
CHIPS
1 head kale leaves (ribs removed), torn
1 tablespoon avocado oil
Sea salt or pink Himalayan sea salt to taste
BURGERS
1 pound ground chicken
1 teaspoon sea salt or pink Himalayan sea salt
½ teaspoon dried parsley
½ teaspoon dried oregano
2 tablespoons avocado or coconut oil
1. Preheat the oven to 350°F.
2. Place the torn kale pieces in a large bowl and massage the leaves with oil until they become soft.
3. Season to taste with salt.
4. Spread the leaves out flat in a single layer on baking sheets.
5. Bake for 10 to 15 minutes, or until the leaves are crispy and slightly brown.
6. Combine the chicken, salt, parsley, and oregano and form the mixture into 8 round, flat patties, about the size of your palm and 1 inch thick.
7. Heat the oil on medium in a cast-iron skillet. Add the patties and cook for approximately 7 minutes on each side, or until thoroughly cooked and lightly browned on the outside.
8. Serve alongside kale chips, and add any fixings you desire to the burger patty.
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Nutritional Analysis per Serving: Protein (g) 22.65; Fat (g) 13.21; Carbs (g) 5.93; B12 (mcg) 0.64; Iron (mg) 1.92; Iodine (mcg) 0; Magnesium (mg) 55.46; Potassium (mg) 921.91; Selenium (mcg) 12.18; Sodium (mg) 288.67
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Grilled Fish and Pineapple Salsa Packets with Green Beans
PALEO
Prep time: 15 minutes
Cook time: 20 minutes
Serves: 4
Fish fillets are smothered in fresh pineapple, tomato, and lime juice here to create a vibrant mix of sweet and tart. From grill to table, this recipe is not only supereasy but also healthy, as it provides omega-3s to promote heart health, antioxidants to support the immune system, and a wide range of vitamins and dietary fiber to improve digestion. To keep the iodine content low, I recommend using freshwater whitefish for this dish.
4 (6-ounce) cod fillets (or other firm whitefish fillets)
1 cup diced pineapple
1 large tomato, diced
1 small shallot, chopped
4 tablespoons lime juice
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
2 tablespoons chopped fresh cilantro
1 pound green beans, trimmed and cut in 2-inch pieces
1. Preheat the grill to medium-high.
2. Place each fish fillet on a sheet of foil (you’re going to create a “packet” for each fillet).
3. In large bowl, mix the pineapple, tomato, shallot, lime juice, salt, pepper, and cilantro and spoon over each fillet.
4. Cover the fish with a second sheet of foil and seal the edges.
5. Place the packets on the grill and cook for 15 to 20 minutes, until the fish flakes easily with a fork. (Alternatively, bake in the oven at 400°F for 15 to 20 minutes.)
6. While the fish is cooking, place the green beans in a steamer basket and steam for 8 to 10 minutes, or until tender and bright green.
7. Remove the fish packets from grill. Carefully (watch out for the steam!) open the packets and transfer the fish to plates for serving. Serve warm, alongside green beans.
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Nutritional Analysis per Serving: Protein (g) 28.51; Fat (g) 0.69; Carbs (g) 16.14; B12 (mcg) 0; Iron (mg) 1.8; Iodine (mcg) 102; Magnesium (mg) 81.23; Potassium (mg) 898.79; Selenium (mcg) 0.87; Sodium (mg) 365.34
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Italian Meatza Pie
AUTOIMMUNE
Prep time: 15 minutes
Cook time: 20 minutes
Serves: 4
If you are a meat lover, then you will enjoy this meat-crust “pizza”! Feel free to change the fillings to suit your taste. I personally like the salty and bitter flavors of the arugula, olives, and artichoke hearts—and of course I love that they also add much-needed fiber and vitamins C, K, and E.
CRUST
1 tablespoon coconut oil
1 pound lean ground beef
1 tablespoon dried oregano
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
2 cloves garlic, minced
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
TOPPINGS
½ cup arugula leaves
½ cup canned artichoke heart halves
½ cup green olives, sliced
1. Preheat the oven to 400°F.
2. Grease an 8-inch round pie pan with coconut oil.
3. In a large bowl, combine the beef, oregano, basil, parsley, garlic, salt, and pepper until thoroughly mi
xed.
4. Press the meat mixture evenly on the bottom and up the sides of the greased pie pan.
5. Bake for 10 to 15 minutes, or until cooked throughout.
6. Remove and let cool for 5 minutes.
7. Spread the arugula over the meat crust and top with artichokes and olives. Bake for another 7 minutes.
8. Slice and serve warm.
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Nutritional Analysis per Serving: Protein (g) 6.18; Fat (g) 12.25; Carbs (g) 4.91; B12 (mcg) 0.66; Iron (mg) 1.39; Iodine (mcg) 0; Magnesium (mg) 22.69; Potassium (mg) 184.97; Selenium (mcg) 4.95; Sodium (mg) 417.45
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Kotlety (Polish Chicken Cutlets)
PALEO
Prep time: 5 minutes
Cook time: 6 to 10 minutes
Serves: 2
When I was growing up in Poland, one of my favorite comfort foods was the breaded chicken cutlets known as Kotlety. I adjusted the recipe to make it gluten free, and it is still just as delicious as I remember! Serve with 2 cups of steamed mixed carrots and broccoli, topped with 2 tablespoons of extra-virgin olive oil and 2 tablespoons of lemon juice.
2 (4- to 6-ounce) boneless chicken breasts
1 egg
¼ cup shredded unsweetened coconut
*¼ cup almond flour
2 tablespoons avocado oil
1. Place parchment paper over each chicken breast and pound with a meat-tenderizing hammer until the breasts are ⅓-inch thick.
2. Beat the egg in a shallow bowl.
3. Mix the coconut and almond flour together in another shallow bowl.
4. Coat both sides of each chicken breast in the egg mixture and dredge in the coconut-almond flour mixture.
Hashimoto’s Food Pharmacology Page 25