6. Remove from the heat and let cool slightly. Fold the spinach mixture into the Cashew Cream Cheese and season with salt and pepper. Set aside.
7. In a separate dish, mix the almond flour, onion powder, garlic powder, ½ teaspoon salt, and pepper. Reserve ¼ cup and set aside.
8. Heat a large skillet on medium and add 1 tablespoon avocado oil. Lightly dip each eggplant slice in the coating and then fry until golden, about 1 minute per side. If necessary, fry in batches.
9. In a large (13 × 9-inch) baking dish, lay out 6 eggplant slices in a single layer. Top each with 1 tablespoon of filling and 1 tablespoon of Tomato Sauce. Place a second eggplant slice on top of each stack. Top those with 1 tablespoon of filling and 1 tablespoon of sauce, a third eggplant slice, more filling and sauce, and the fourth and final eggplant slice (there should be 4 eggplant slices in each stack). Finish off the very top with 1 tablespoon of sauce and a sprinkle of the reserved breading.
10. Cover, place in the oven, and bake for 15 minutes.
* * *
Nutritional Analysis per Serving: Protein (g) 10.95; Fat (g) 21.46; Carbs (g) 30.14; B12 (mcg) 0; Iron (mg) 3.74; Iodine (mcg) 0; Magnesium (mg) 160.64; Potassium (mg) 967.14; Selenium (mcg) 7.81; Sodium (mg) 341.63
* * *
Sides and Snacks
Truffled Veggies
AUTOIMMUNE
Prep time: 10 minutes
Cook time: 10 minutes
Serves: 4
This fast and easy recipe is a tasty way to increase your veggie intake. I love to use truffle salt or truffle olive oil to make this side dish feel a little decadent. A truffle is the fruiting body of a subterranean ascomycete fungus and is praised for its rich flavor and healing benefits. Its flavor pairs well with most meats!
1 tablespoon coconut oil
1 onion, diced
12 medium mushrooms, diced
1 pound asparagus, finely diced
1 pound green beans, finely diced
1 tablespoon truffle olive oil (or plain olive oil if using truffle salt), for garnish
Sea salt, pink Himalayan sea salt, or truffle salt to taste
1. Heat the coconut oil in a large pan on medium until melted. Add the diced onion, mushrooms, asparagus, and green beans and cook until fragrant and cooked through, approximately 7 to 10 minutes.
2. Season with salt and toss with olive oil.
* * *
Nutritional Analysis per Serving: Protein (g) 7.33; Fat (g) 7.91; Carbs (g) 12.23; B12 (mcg) 0.02; Iron (mg) 2.31; Iodine (mcg) 0; Magnesium (mg) 50.70; Potassium (mg) 746; Selenium (mcg) 6.97; Sodium (mg) 109.31
* * *
Cowboy Caviar
INTRO
Prep time: 20 minutes
Serves: 6
I modified the classic take on Southwest Cowboy Caviar for my sweet hubby, Michael, who grew up in Texas. This versatile dish can very well serve as a main meal and pairs well with pulled pork. I like cooking the beans in a pressure cooker. Black beans are full of fiber and phytonutrients and, combined with the tomato and spices, create an irresistible combination.
2 cups cooked black beans
1 cup chopped tomato
½ cup fresh cilantro, chopped
¼ cup chopped green bell pepper
¼ red onion, chopped
½ teaspoon sea salt or pink Himalayan sea salt
½ teaspoon garlic powder
½ teaspoon dried oregano
½ teaspoon dried basil
Juice of 1 lime
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1. Place all ingredients in a large bowl and mix.
* * *
Nutritional Analysis per Serving: Protein (g) 5.63; Fat (g) 4.93; Carbs (g) 16.19; B12 (mcg) 0; Iron (mg) 1.62; Iodine (mcg) 2.67; Magnesium (mg) 47.64; Potassium (mg) 333.34; Selenium (mcg) 0.82; Sodium (mg) 136.2
* * *
Bacon and Chive Scalloped Potatoes
AUTOIMMUNE
Prep time: 10 minutes
Cook time: 35 minutes
Serves: 6
Nothing quite compares to the luscious aroma and tasty crunch of crispy bacon. Despite its reputation as an unhealthy food, bacon is actually packed with heart-benefiting omega-3 fatty acids and can be eaten in reasonable quantities. Choose a bacon that is free of nitrates and additives. Adding onions, chives, and coconut oil to the sweet potatoes and bacon produces a savory dish that is hard to resist.
8 ounces bacon, chopped
2 large sweet potatoes, thinly sliced
½ small onion, halved and thinly sliced
2 tablespoons coconut oil, melted
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 teaspoon minced fresh thyme
1 cup canned full-fat coconut milk
2 tablespoons chopped chives, for garnish
1. Preheat the oven to 375°F.
2. In a large skillet over medium heat, cook the bacon for 10 minutes until crispy.
3. Using a slotted spoon, transfer the bacon to a paper towel–lined plate. Cool slightly and chop.
4. In a large bowl, mix the bacon with sweet potatoes, onion, coconut oil, salt, pepper, and thyme.
5. Pour the contents of the bowl into a 12 x 12-inch baking dish.
6. Pour coconut milk over the potato mixture.
7. Cover and bake for 25 minutes, or until the potatoes are tender.
8. Serve warm and garnish with chopped chives.
* * *
Nutritional Analysis per Serving: Protein (g) 6.57; Fat (g) 29.12; Carbs (g) 12.85; B12 (mcg) 0.19; Iron (mg) 1.16; Iodine (mcg) 0; Magnesium (mg) 32.44; Potassium (mg) 351.64; Selenium (mcg) 10.42; Sodium (mg) 345.68
* * *
Chicken Spring Rolls with Almond Dipping Sauce
INTRO
Prep time: 12 minutes, plus 10 minutes assembly
Serves: 6
Here is my take on Asian spring rolls. The crunch from the gut-healing vegetables makes these rolls extra satisfying. If you don’t want to use rice wraps, replace them with romaine lettuce. Have fun with these—the rice paper is virtually tasteless, so any flavor combination you choose as a filling will be the predominant taste! If using rice paper, be sure it’s gluten-free.
ROLLS
¾ cup thinly sliced red cabbage, divided
6 rice paper wrappers
Hot water
½ cup cooked rice noodles, prepared according to package directions
¼ cup thinly sliced carrots
¼ cup cucumber matchsticks
1 avocado, thinly sliced
1 (6-ounce) boneless chicken breast, cooked and thinly sliced
3 tablespoons cilantro leaves, divided
1 lime, sliced into 6 wedges
SAUCE
¼ cup almond butter
Juice of ½ lime
1 teaspoon coconut aminos
1 teaspoon honey
3 tablespoons water
1. Spread ½ cup of the sliced red cabbage on a serving plate and sprinkle with 1 tablespoon of cilantro. Set aside.
2. Place the hot water in a shallow dish and immerse a rice paper wrapper for 10 seconds. The wrapper should be firm but pliable.
3. Lay the wrapper on a clean, moist dish towel and place a sixth of the noodles about ⅓ away from the edge of the wrapper closest to you. Top with a sixth of the remaining red cabbage, a sixth of the carrots, and so on, ending with a sixth of the remaining cilantro.
4. To wrap, bring the bottom edge of the wrapper over the top the vegetables and roll over once. Fold in the sides and then continue rolling up until the spring roll is sealed. Set aside.
5. Continue filling and wrapping the remaining rolls.
6. To make the almond dipping sauce, place almond butter in a small bowl, add the remaining ingredients and whisk until a smooth sauce forms. It should be slightly thick.
7. Slice the spring rolls in half and place them on the prepared serving
plate with the lime wedges and almond dipping sauce.
* * *
Nutritional Analysis per Serving: Protein (g) 6.45; Fat (g) 14.44; Carbs (g) 24.9; B12 (mcg) 0.06; Iron (mg) 1.29; Iodine (mcg) 3.78; Magnesium (mg) 45.56; Potassium (mg) 275.29; Selenium (mcg) 5.32; Sodium (mg) 278.88
* * *
Chicken Plantain “Nachos”
AUTOIMMUNE
Prep time: 15 minutes
Cook time: 35 minutes
Serves: 4
Who says you can’t have nachos? Nachos that aren’t full of preservatives, corn, and other Hashimoto’s-unfriendly ingredients, that is. Try my Chicken Plantain “Nachos” with my favorite toppings or get creative and add your own Hashimoto’s-approved accompaniments. Plantains are an excellent source of fiber, vitamins A, C, and B6, and the minerals magnesium and potassium.
2 cups ¼-inch sliced plantains
¼ cup olive oil
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
2 tablespoons chopped green onion
2 tablespoons lime juice
1 large avocado, peeled, pitted, and mashed
½ cup shredded cooked chicken breast
1. Preheat the oven to 350°F.
2. Line two baking sheets with foil or parchment paper.
3. In a medium bowl, toss the sliced plantains with oil. Season with salt and pepper and then toss again.
4. Arrange the plantain slices on the baking sheets in a single layer.
5. Bake for around 15 to 17 minutes; then turn the plantains over and rotate baking sheets. Bake for an additional 15 to 17 minutes, or until golden and crisp.
6. Remove the plantain chips from the oven and let cool slightly. Spread them on a large plate.
7. In a medium bowl, mix the green onion, lime juice, and avocado with salt and pepper to taste.
8. Top the chips with the avocado mixture and chicken and serve.
* * *
Nutritional Analysis per Serving: Protein (g) 7.12; Fat (g) 8.32; Carbs (g) 28.3; B12 (mcg) 0.57; Iron (mg) 0.96; Iodine (mcg) 0; Magnesium (mg) 46.11; Potassium (mg) 650.79; Selenium (mcg) 5.64; Sodium (mg) 117.03
* * *
Cilantro-Lime Guacamole
AUTOIMMUNE
Prep time: 15 minutes
Serves: 4
Nutrient-dense Cilantro-Lime Guacamole offers a smooth texture with a delicate mix of fresh, fragrant cilantro and zingy citrus (thanks to the lime). Celery sticks easily replace traditional chips for a satisfying crunch, so you don’t miss out on any of the good guacamole flavor!
2 large avocados, peeled, pitted, and cubed (about 3½ cups)
1 large radish, chopped
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1 tablespoon chopped leek
2 tablespoons chopped fresh cilantro
2 tablespoons lime juice
3 large stalks celery, cut into 3- to 4-inch sticks (about 3 cups)
1. In a large bowl, mix the avocado, radish, salt, pepper, leek, cilantro, and lime juice.
2. Serve the guacamole with celery for dipping.
* * *
Nutritional Analysis per Serving: Protein (g) 1.66; Fat (g) 10.38; Carbs (g) 7.81; B12 (mcg) 0; Iron (mg) 0.58; Iodine (mcg) 0; Magnesium (mg) 24.97; Potassium (mg) 451.7; Selenium (mcg) 0.46; Sodium (mg) 129.91
* * *
Sweet and Salty “Granola”
PALEO
Prep time: 10 minutes
Cook time: 45 minutes
Serves: 12
Sweet and Salty “Granola,” a combination of nutrient-dense nuts and seeds and immune-supporting honey, delivers a healthy, yet simple Paleo-approved snack. The addition of antioxidant-rich dried cranberries adds a little sweetness to the salty flavor of the nuts and seeds. Serve over Coconut Yogurt if you wish.
1 cup unsalted cashews
¾ cup unsalted almonds
½ cup unsweetened coconut flakes
¼ cup shelled unsalted pumpkin seeds
¼ cup coconut oil
1 teaspoon pure vanilla extract
¼ cup honey
¼ cup shelled unsalted sunflower seeds
1 cup dried cranberries
1 teaspoon sea salt or pink Himalayan sea salt
Coconut Yogurt (optional)
1. Preheat the oven to 300°F.
2. Line a baking sheet with parchment paper.
3. Place the cashews, almonds, coconut flakes, and pumpkin seeds in a blender and pulse to break the large nuts into smaller pieces.
4. In a medium saucepan, heat the coconut oil, vanilla, and honey for 5 minutes, until melted.
5. Into the saucepan, pour the mixture from the blender, add the sunflower seeds, and stir to coat.
6. Spread the mixture out on the prepared baking sheet and bake for 20 minutes, stirring once, until the mixture is lightly browned.
7. Remove from oven, and stir in the dried cranberries and salt.
8. Press the granola mixture together to form a flat, even surface.
9. Cool for about 15 minutes, break into chunks, and store in an airtight container or resealable bag.
* * *
Nutritional Analysis per Serving: Protein (g) 5.22; Fat (g) 13.04; Carbs (g) 22.03; B12 (mcg) 0; Iron (mg) 1.67; Iodine (mcg) 0; Magnesium (mg) 79.39; Potassium (mg) 185.87; Selenium (mcg) 3.59; Sodium (mg) 143.06
* * *
Liver Pâté
AUTOIMMUNE
Prep time: 10 minutes
Cook time: 5 to 7 minutes
Serves: 8
Note: It is helpful to eat a serving with a cup of hot lemon water to improve digestion.
Hashimoto’s patients are often deficient in ferritin, which may result in residual symptoms like fatigue and hair loss. Liver is one of the richest sources of iron and may be helpful in restoring iron and ferritin levels, but it is not most people’s favorite. Even if you haven’t liked liver in the past, I hope you’ll try this Liver Pâté recipe I make at home—it’s full of other bold flavors that help balance out the richness of the liver.
1 pound beef, chicken, or pork liver, cut into chunks
1 onion, chopped
1 tablespoon duck fat or coconut oil
1 tablespoon coconut fat from coconut milk
1 garlic clove, crushed
¼ cup chopped fresh basil
4 teaspoons apple cider vinegar
Juice from ½ lemon
1 tablespoon ground cinnamon
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
Pickles, for garnish
1. Fry the liver and onion in a pan with the duck fat or coconut oil until cooked through, about 5 to 7 minutes.
2. Place the liver and onion along with the coconut fat, garlic, basil, vinegar, lemon juice, and cinnamon in food processor and blend until smooth. Season with salt and pepper to taste.
3. Form the mixture into a ball and chill for 1 hour.
4. To serve, place in a bowl or slice in thick slices and garnish with pickles.
* * *
Nutritional Analysis per Serving: Protein (g) 11.88; Fat (g) 4.35; Carbs (g) 4.71; B12 (mcg) 33.62; Iron (mg) 2.98; Iodine (mcg) 0; Magnesium (mg) 13.85; Potassium (mg) 216.66; Selenium (mcg) 22.67; Sodium (mg) 88.74
* * *
Apple-Carrot Salad
AUTOIMMUNE
Prep time: 15 minutes
Serves: 2
This dish is known as a traditional Polish surówka, or “raw salad.” Apple-Carrot Salad is one of the easiest recipes you can make, yet it’s surprisingly refreshing. It’s fantastic for digestive distress and makes a great side for hot dishes and meats. An extra bonus is that kids love this dish!
2 medium green apples, peeled and coarsely chopped (about 2 cups)
1 cup baby carrots
Juice of ½ lemon
1. Place apples, carrots, and lemon juice in a food proc
essor. Process on high for 1 to 2 minutes, until the carrots and apples are finely chopped.
2. Refrigerate until ready to serve.
* * *
Nutritional Analysis per Serving: Protein (g) 1.13; Fat (g) 0.31; Carbs (g) 26.99; B12 (mcg) 0; Iron (mg) 1.11; Iodine (mcg) 0; Magnesium (mg) 17.38; Potassium (mg) 402.86; Selenium (mcg) 1.04; Sodium (mg) 88.6
* * *
Sautéed Rapini
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 30 minutes
Serves: 6
Rapini, also known as broccoli rabe, a member of the brassica family, is chock full of nutrients, including calcium, magnesium, zinc, and indole-3-carbinol, a cancer-fighting phytochemical! Rapini also contains sulfur, which can help support the detoxification process in the liver (apple cider vinegar and lemon juice offer detox aid too!). By cutting the garlic first and letting it sit out for about 10 minutes, you will increase its allicin content. Allicin is the compound responsible for garlic’s antiviral, antibacterial, and healing properties.
3 cloves garlic
2 bunches rapini, ends trimmed and washed
2 tablespoons olive oil
Apple cider vinegar or lemon wedges, for garnish (optional)
Sea salt or pink Himalayan sea salt to taste
Hashimoto’s Food Pharmacology Page 27