5. Heat the avocado oil in a pan on medium-high. Add the coated chicken breasts and fry 3 to 5 minutes on each side until cooked through.
* * *
Nutritional Analysis per Serving: Protein (g) 32.83; Fat (g) 40.93; Carbs (g) 10.43; B12 (mcg) 0.52; Iron (mg) 1.79; Iodine (mcg) 12; Magnesium (mg) 74.75; Potassium (mg) 323.66; Selenium (mcg) 20.38; Sodium (mg) 109.21
* * *
Citrus Salmon
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 35 minutes
Serves: 4
Salmon is high in omega-3 fatty acids and a great source of protein and selenium. Choose wild-caught salmon for optimal nutrition. When it’s paired with my Everyday Dressing and topped with orange slices, you also get a good burst of vitamin C!
4 (4-ounce) salmon fillets
1 orange, sliced
¼ cup Everyday Dressing
1. Preheat the oven to 400°F.
2. Place salmon fillets next to each other on a pan lined with parchment paper and pour the dressing over them.
3. Top each fillet with 2 orange slices to cover the tops of the fillets.
4. Bake for 35 minutes, or until cooked through.
5. Before plating, press the orange slices lightly to release the juices on top of the salmon.
* * *
Nutritional Analysis per Serving: Protein (g) 23.12; Fat (g) 14.1; Carbs (g) 7.01; B12 (mcg) 3.61; Iron (mg) 1.49; Iodine (mcg) 14; Magnesium (mg) 41.12; Potassium (mg) 659.46; Selenium (mcg) 41.69; Sodium (mg) 51.08
* * *
Paleo Meatloaf
PALEO
Prep time: 10 minutes
Cook time: 1 hour
Serves: 8
Paleo Meatloaf is an easy, kid-approved meal. Combine all of the ingredients, mix, and bake! Pair it with mashed cauliflower, and you are sure to have everyone asking for seconds! I developed this recipe on a cold, rainy day in Amsterdam when I wanted some comfort food!
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon sea salt or pink Himalayan sea salt
1 teaspoon paprika (if tolerated)
1 teaspoon ground cumin (if tolerated)
½ teaspoon black pepper (if tolerated)
2 pounds ground pork, turkey, or beef (or a mixture)
1 cup fresh basil, chopped
1 cup fresh parsley, chopped
1 cup Tomato Sauce
1. Preheat the oven to 350°F.
2. Mix all ingredients in a large bowl.
3. Press the mixture into a loaf pan, and bake for 1 hour.
* * *
Nutritional Analysis per Serving: Protein (g) 20.02; Fat (g) 24.26; Carbs (g) 3.75; B12 (mcg) 0.79; Iron (mg) 1.95; Iodine (mcg) 0; Magnesium (mg) 33.87; Potassium (mg) 507.18; Selenium (mcg) 28.22; Sodium (mg) 429.28
* * *
Poached Trout with Beets
AUTOIMMUNE
Prep time: 15 minutes
Cook time: 1 hour
Serves: 4
In Poached Trout with Beets, the combination of trout and beets delivers a healthy, flavorful alternative to ordinary meat and potatoes. Trout, which has lower levels of iodine, is poached in gut-healing Bone Broth and served with folate-rich beets; together they support your immune system and heart health while delivering a rich and satisfying meal. Garnish with lemon and parsley for a vibrant finish!
BEETS
4 large red beets, stemmed
2 large yellow or golden beets, stemmed
3 tablespoons coconut oil, melted
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
FISH
6 cups Bone Broth
4 (6-ounce) trout fillets
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
Lemon wedges, for garnish
4 tablespoons chopped fresh parsley, for garnish
1. Preheat the oven to 400°F.
2. On a large cutting board, place beets individually on sheets of aluminum foil, drizzle oil on top of each beet, and pull the foil closed to wrap each beet.
3. Place wrapped beets in a large baking dish and bake for 1 hour.
4. Remove the beets from the oven and let cool for 15 minutes.
5. Remove skins, season to taste with salt and pepper, and set aside.
6. In large skillet over medium-high heat, bring the broth to a simmer.
7. Add 1 trout fillet to the simmering liquid and poach for 7 to 9 minutes, or until the fish is opaque.
8. Remove from the skillet, season to taste with salt and pepper, and keep warm.
9. Serve the fish alongside the roasted beets and garnish with parsley and lemon wedges.
* * *
Nutritional Analysis per Serving: Protein (g) 44.29; Fat (g) 22.3; Carbs (g) 11.55; B12 (mcg) 8.51; Iron (mg) 1.62; Iodine (mcg) 68.04; Magnesium (mg) 71.99; Potassium (mg) 1345.46; Selenium (mcg) 31.4; Sodium (mg) 530.96
* * *
Pork Chops with Balsamic Glazed Onions
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 30 minutes
Serves: 4
These chops are sure to impress guests and won’t keep you in the kitchen for hours! The lean, iron-rich pork chops have a simple, inflammation-reducing seasoning, and the sauce provides a burst of robust flavor. If possible, choose pasture-raised pork to ensure optimal nutrition.
CHOPS
1½ pounds bone-in pork chops (about 2 large)
1 teaspoon dried rosemary
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
2 tablespoons avocado oil
ONIONS
1 large onion, sliced ¼-inch thick
1 teaspoon dried oregano
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
2 tablespoons balsamic vinegar
1 teaspoon maple syrup
1. Heat a large cast-iron skillet on medium. Season pork chops with rosemary, salt, and pepper.
2. Add the avocado oil and swirl to coat the bottom of the skillet. Add the pork chops and cook on each side for 12 minutes, or until no longer pink in the middle.
3. Remove the pork chops, set aside, and keep warm.
4. To the same pan, add the onions and sauté for 5 to 7 minutes, or until softened.
5. Add the oregano, salt, and pepper to the onions and stir to combine. Add the balsamic vinegar and maple syrup and cook down until thick, about 1 minute.
6. Serve onions over the top of the pork chops.
* * *
Nutritional Analysis per Serving: Protein (g) 27.45; Fat (g) 37.89; Carbs (g) 8.38; B12 (mcg) 1.7; Iron (mg) 1.08; Iodine (mcg) 11.9; Magnesium (mg) 35.84; Potassium (mg) 528.2; Selenium (mcg) 15.67; Sodium (mg) 371.95
* * *
Pulled Cherry Pork
AUTOIMMUNE
Prep time: 10 minutes
Cook time: 5 to 6 hours on high or 10 to 12 hours on low in a slow cooker
Serves: 8
Pulled Cherry Pork is slow-cooked to perfection in antioxidant-rich, inflammation-fighting tart cherry juice. Add a side of steamed broccoli, cauliflower, or a salad, and you have the ultimate gourmet meal with very little effort.
3 to 4 pounds boneless pork ribs or dark-meat chicken
1 cup pitted frozen tart cherries
6 cloves garlic
½ cup coconut aminos
½ cup apple cider vinegar
1 cup cherry juice
⅓ cup maple syrup
1. Place the meat, cherries, and garlic in a slow cooker.
2. In a bowl mix the coconut aminos, vinegar, cherry juice, and maple syrup and pour over the meat.
3. Cover and cook on high for 5 to 6 hours or on low for 10 to 12 hours.
* * *
Nutritional Analysis per Serving: Protein (g) 45.73; Fat (g) 31.8
3; Carbs (g) 19.87; B12 (mcg) 1.13; Iron (mg) 1.87; Iodine (mcg) 0; Magnesium (mg) 50.77; Potassium (mg) 1017.71; Selenium (mcg) 72.97; Sodium (mg) 418.79
* * *
Quail with Grapes
AUTOIMMUNE
Prep time: 10 minutes
Cook time: 25 to 30 minutes
Serves: 4
This recipe was inspired by my lifelong love of quail and a trip to Italy, where I had a dish similar to this one at a charming restaurant in Tuscany! Quail has a rich, distinctive flavor that pairs well with the savory goodness of bacon and a refreshing hint of mint. Adding grapes provides just the right amount of sweetness, while also boosting heart health.
1 tablespoon coconut oil
4 flattened quails (or 4 boneless chicken breasts)
1 cup red seedless grapes, halved
½ cup balsamic vinegar (if tolerated)
4 slices bacon, cooked and chopped
¼ cup fresh mint, chopped
1. Melt the coconut oil in a large frying pan, add the flattened quails, sauté until both sides are browned and the meat is cooked through, about 15 to 20 minutes, and set aside.
2. While the pan is still hot, add the grapes and balsamic vinegar and simmer until reduced by half for 5 to 10 minutes.
3. Add the bacon and quail to the pan and swirl around until the sauce is covering the quail.
4. Pour onto a serving plate, top with mint, and serve.
* * *
Nutritional Analysis per Serving: Protein (g) 26.68; Fat (g) 31.69; Carbs (g) 12.98; B12 (mcg) 0.66; Iron (mg) 4.93; Iodine (mcg) 0; Magnesium (mg) 37.37; Potassium (mg) 427.5; Selenium (mcg) 25.77; Sodium (mg) 317.9
* * *
Gnocchi with Peas and Pancetta
INTRO
Prep time: 20 minutes
Cook time: 20 minutes
Serves: 6
Don’t be intimidated by making your own gluten-free pasta! Gnocchi with Peas and Pancetta comes together lightning fast. In fact, it takes longer to steam the potatoes than to cook the entire meal! My gnocchi are gluten and dairy free, but do contain white potatoes. If you are sensitive to white potatoes, you can use white sweet potatoes instead.
GNOCCHI
3 cups peeled, steamed, mashed Russet or white sweet potatoes
½ cup arrowroot flour
1½ cups sweet potato starch
Salted water
SAUCE
2 tablespoons avocado oil
1 small onion, sliced
¼ cup chopped (uncooked) pancetta or bacon
1 teaspoon minced garlic
1 batch Tomato Sauce
¼ cup green peas
2 tablespoons minced fresh parsley
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
Olive oil, for garnish
1. Place the mashed potatoes in a large bowl. Add the arrowroot flour and sweet potato starch and mix by hand, about 2 minutes, until the dough combines and forms a sticky ball.
2. Place the dough on an arrowroot-floured surface and divide into 8 equal parts.
3. Roll each portion of dough into a rope about 9 inches long and ½-inch wide.
4. Cut each rope into ½- to 1-inch pieces resembling little pillows and lightly indent the tops with a fork. Set aside.
5. Heat the avocado oil on medium in a large saucepan. Add the onion and pancetta or bacon and cook until the bacon is crisp and onions are translucent, about 5 minutes (do not allow the pancetta to burn).
6. Add the garlic and cook for 1 minute, ensuring it does not burn.
7. Add the tomato sauce, peas, parsley, salt, and pepper and cook until heated through, about 10 minutes.
8. Set aside.
9. Bring a pot of salted water to a boil. Add the gnocchi and cook until they float to the top, about 4 minutes.
10. Remove the gnocchi immediately and divide into four bowls.
11. Ladle the sauce over the top, drizzle with olive oil, and serve immediately.
* * *
Nutritional Analysis per Serving: Protein (g) 8.61; Fat (g) 13.87; Carbs (g) 47.17; B12 (mcg) 0; Iron (mg) 2.51; Iodine (mcg) 40.85; Magnesium (mg) 55.39; Potassium (mg) 925.42; Selenium (mcg) 1.86; Sodium (mg) 615.92
* * *
Slow-Cooked Chicken
AUTOIMMUNE
Prep time: 20 minutes
Cook time: 6 hours in a slow cooker
Serves: 4
Did I mention I love my slow cooker? As the chicken slowly cooks to the perfect tenderness, an appetizing aroma from the rub of coconut oil, garlic, and earthy rosemary will fill your kitchen—this is a sign that delicious nourishment is on its way!
1 (4- to 5-pound) whole chicken, interior organ packet removed
2 tablespoons coconut oil
2 cloves garlic, minced
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
2 tablespoons chopped fresh rosemary
1. Place the chicken on a large cutting board.
2. Use your fingers to loosen the skin away from the chicken meat.
3. In a small bowl, mix the coconut oil, garlic, salt, pepper, and rosemary to form a paste.
4. Rub the paste under the skin of the chicken.
5. Place chicken in a large slow cooker, cover, and cook on low for 6 hours, or until the chicken is falling off the bone.
6. Let cool slightly, remove the chicken from the bones, and serve.
* * *
Nutritional Analysis per Serving: Protein (g) 52.01; Fat (g) 8.65; Carbs (g) 0.42; B12 (mcg) 1.63; Iron (mg) 2.1; Iodine (mcg) 0; Magnesium (mg) 62.13; Potassium (mg) 867.56; Selenium (mcg) 0.1; Sodium (mg) 330.89
* * *
Ginger-Peach Pork Tenderloin
AUTOIMMUNE
Prep time: 10 minutes
Cook time: 25 minutes
Serves: 6
In Ginger-Peach Pork Tenderloin, the pork and peach sauce go great together, but the peach sauce can also be used separately as a side dish. The rosemary creates an earthy, fresh flavor, while the peaches bring some bright sweetness to the dish.
PORK
1 tablespoon coconut oil, melted
1 (2-pound) pork tenderloin
2 teaspoons minced fresh rosemary
2 teaspoons minced garlic
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
SAUCE
½ cup water
2 cups sliced peaches
1 tablespoon balsamic vinegar
1 teaspoon grated fresh ginger
1 tablespoon honey
2 tablespoons canned full-fat coconut milk
1. Preheat the oven to 400°F.
2. Rub the coconut oil all over the tenderloin and set aside.
3. Mix together the rosemary and garlic and rub on top of the tenderloin.
4. Season with salt and pepper (if tolerated), and roast in the oven, covered, for 15 to 20 minutes, or until the internal temperature reaches 145°F.
5. Meanwhile, simmer the peaches in the water until softened, about 5 minutes.
6. Add the vinegar, ginger, honey, and coconut milk and remove from the heat.
7. In a high-speed blender, puree the peach mixture.
8. Slice the tenderloin and serve with the sauce.
* * *
Nutritional Analysis per Serving: Protein (g) 32.44; Fat (g) 8.4; Carbs (g) 9.39; B12 (mcg) 0.77; Iron (mg) 1.8; Iodine (mcg) 0; Magnesium (mg) 48.84; Potassium (mg) 732.05; Selenium (mcg) 47.25; Sodium (mg) 212.14
* * *
Eggplant Lasagna Stacks
PALEO
Prep time: 1 hour draining, 30 minutes
Cook time: 15 minutes
Serves: 6
If you are looking to make an elegant meal, look no further. In Eggplant Lasagna Stacks, eggplant “noodles” are surrounded by a luscious filling made with my Cashew Cream Cheese, spinach, and mushrooms. It’s topped off with my homem
ade Tomato Sauce. This recipe takes more time than most of the others in this cookbook, but I promise it will be well worth it. Enjoy!
EGGPLANT
2 medium-size eggplants, sliced into ⅛-inch rounds
Sea salt or pink Himalayan sea salt
½ cup almond flour
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon sea salt or pink Himalayan sea salt
½ teaspoon black pepper (if tolerated)
1 tablespoon avocado oil
FILLING
1 tablespoon avocado oil
4 mushrooms, finely chopped
½ small onion, finely diced
1 garlic clove, minced
1 cup spinach, chopped
1 cup Cashew Cream Cheese
¼ teaspoon sea salt or pink Himalayan sea salt
¼ teaspoon black pepper (if tolerated)
SAUCE
1 batch Tomato Sauce or Bolognese Sauce
1. Spread the eggplant slices out in a single layer on baking sheets and generously salt the tops of the slices.
2. Let the eggplant slices sit for 1 hour to draw out the moisture.
3. Rinse each slice under cool running water and pat dry with a clean kitchen towel.
4. Preheat the oven to 400°F.
5. Meanwhile, for the filling, heat 1 tablespoon avocado oil in a pan on medium, add the mushrooms and onions, and cook until the mushrooms are soft and the onion is translucent, about 8 minutes. Add the chopped garlic and spinach and cook for 1 minute longer, until the garlic is soft and the spinach is wilted.
Hashimoto’s Food Pharmacology Page 26