Hashimoto’s Food Pharmacology
Page 28
Black pepper to taste (if tolerated)
1. Cut the garlic cloves in quarters, and set aside.
2. In a large pot with a steamer basket, steam the rapini until soft, tender, and bright green, about 12 minutes. To decrease bitterness, steam for 20 minutes.
3. Remove the basket from the pot and let rest for 10 minutes so excess moisture evaporates.
4. Place the garlic and olive oil in a large saucepan and heat on medium-low. Add the rapini and sauté for 15 minutes.
5. Remove from the heat and drizzle with apple cider vinegar or lemon juice for a burst of flavor.
6. Season with salt and black pepper, and serve warm.
* * *
Nutritional Analysis per Serving: Protein (g) 1.09; Fat (g) 4.66; Carbs (g) 1.39; B12 (mcg) 0; Iron (mg) 0.72; Iodine (mcg) 0; Magnesium (mg) 7.27; Potassium (mg) 67.46; Selenium (mcg) 0.53; Sodium (mg) 10.68
* * *
Mango Salsa
AUTOIMMUNE*
Prep time: 15 minutes
Cook time: 15 minutes marinating
Serves: 6
Note: If you want a milder ginger flavor, grate the ginger; if you like the peppery bite of ginger, then chopping is a better option.
I’ve always loved Mango Salsa! It’s refreshing as a side dish and is an all-around tasty treat. When I became dairy free in 2011, I modified my favorite mango salsa recipe by swapping coconut milk for dairy, and I have to say—the result is even tastier. I eat this salsa at least once a month! Mangoes are little powerhouses of vitamin C and carotenoids and have a great fiber content.
¼ cup coconut milk
Juice of 2 fresh limes
1 cup peeled and diced mango
¾ cup diced cucumber
2 tablespoons diced red onion
1 tablespoon chopped fresh cilantro
1 teaspoon grated or chopped fresh ginger
Romaine lettuce leaves (optional)
1. In a small bowl, whisk together the coconut milk and lime juice.
2. Place the mango, cucumber, onion, cilantro, and ginger in a medium-size bowl and mix thoroughly.
3. Pour the coconut mixture over the mango and vegetable mixture and let sit for at least 15 minutes.
4. Enjoy over chicken or fish or in romaine lettuce-leaf wrappers.
* * *
Nutritional Analysis per Serving: Protein (g) 0.74; Fat (g) 2.55; Carbs (g) 6.98; B12 (mcg) 0; Iron (mg) 0.32; Iodine (mcg) 0; Magnesium (mg) 10.94; Potassium (mg) 135.08; Selenium (mcg) 0.87; Sodium (mg) 3.27
* * *
Mizeria (Polish Cucumber Salad)
AUTOIMMUNE
Prep time: 15 minutes
Serves: 2
A refreshing cucumber salad, in Poland Mizeria is often paired with hot dishes, such as Kotlety and various roasts. You can also experiment with this dish by adding other ingredients, such as onions, peppers, lemon juice, dill, chives, mint, or parsley.
4 medium cucumbers, peeled and thinly sliced (about 1½ cups)
1 tablespoon finely chopped dill
⅓ cup coconut milk or ½ cup plain Coconut Yogurt
1 tablespoon apple cider vinegar or freshly squeezed lemon juice
Sea salt or pink Himalayan sea salt to taste (I usually add ½ teaspoon)
1. Mix all ingredients together in a large bowl.
2. Refrigerate until ready to use.
3. Serve with hot meals.
* * *
Nutritional Analysis per Serving: Protein (g) 4.26; Fat (g) 3; Carbs (g) 27.21; B12 (mcg) 0.7; Iron (mg) 2.07; Iodine (mcg) 0; Magnesium (mg) 118.44; Potassium (mg) 887.01; Selenium (mcg) 1.81; Sodium (mg) 405.55
* * *
Twice-Baked Sweet Potatoes
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 1 hour, 20 minutes
Serves: 8
Sweet potatoes are one of my go-to starchy side dishes. Coconut Yogurt adds a creaminess to Twice-Baked Sweet Potatoes, and also a slight tang. The bacon provides a punch of protein and fat to help balance out the insulin response to potatoes. If you like, you can substitute butternut squash for the sweet potatoes.
4 large sweet potatoes, cut lengthwise in half
½ cup coconut milk
½ cup Coconut Yogurt
Sea salt or pink Himalayan sea salt to taste
⅓ cup cooked and chopped bacon
3 tablespoons chopped chives or green onion tops, for garnish
1. Preheat the oven to 400°F.
2. Scrub and dry the potatoes. Bake for 45 minutes, or until the potatoes can be pierced easily with a fork.
3. Remove the baked potatoes, and scoop the flesh out with a spoon.
4. Place the potatoes, coconut milk, coconut yogurt, and salt in a high-speed blender and blend until ingredients achieve a whipped consistency.
5. Spread the potatoes in a 12 x 12-inch baking dish and top with bacon.
6. Bake for 15 to 20 minutes.
7. Remove, let cool slightly, and top with chopped chives.
* * *
Nutritional Analysis per Serving: Protein (g) 3.94; Fat (g) 11.75; Carbs (g) 15.62; B12 (mcg) 0.27; Iron (mg) 0.86; Iodine (mcg) 0; Magnesium (mg) 35.35; Potassium (mg) 305; Selenium (mcg) 5.17; Sodium (mg) 213.45
* * *
Spaghetti Squash Sauté
AUTOIMMUNE
Prep time: 8 minutes
Cook time: 1 hour
Serves: 4
Spaghetti squash is such a versatile vegetable. You can use it as a base for tomato and other types of sauces or as a side dish. Spaghetti squash is also hailed for its nutritional value, which includes the essential minerals calcium, iron, phosphorus, and zinc. I’ve used olive oil in this recipe to give the squash an extra layer of flavor.
1 spaghetti squash
2 tablespoons olive oil
½ teaspoon dried basil
½ teaspoon dried parsley
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
1. Preheat the oven to 425°F.
2. Cut the spaghetti squash in half and remove the seeds and stringy stuff.
3. Place the squash cut-side down on a baking sheet and cover with foil. Bake for 1 hour or until the flesh can be easily pierced with a fork.
4. Remove from the oven and let cool.
5. When cool, scrape the flesh out with a spoon.
6. Heat the olive oil in a pan on medium-low. Add the squash, basil, parsley, salt, and pepper and sauté until warmed through, about 2 minutes.
* * *
Nutritional Analysis per Serving: Protein (g) 0.68; Fat (g) 7.34; Carbs (g) 7.14; B12 (mcg) 0; Iron (mg) 0.41; Iodine (mcg) 0; Magnesium (mg) 12.86; Potassium (mg) 114.9; Selenium (mcg) 0.32; Sodium (mg) 212.53
* * *
Root Veggie Bake
AUTOIMMUNE
Prep time: 20 minutes
Cook time: 1 hour
Serves: 6
What better way to get some comfort food into your day than to make and enjoy a Root Veggie Bake! Not only will this dish provide comfort and warmth; it’s also highly nutritious thanks to the vitamin A, vitamin C, and fiber it contains. This bake keeps and reheats well, so make it a day ahead or serve it as a side with your lunches during the week.
5 to 6 cups cut-up root veggies (parsnips, turnips, sweet potatoes, daikon radishes, beets, black radishes, or carrots)
1 diced apple (optional)
¼ cup olive oil, duck fat, or other oil
½ teaspoon dried thyme
½ teaspoon dried basil
½ teaspoon sea salt or pink Himalayan sea salt
Honey, maple syrup, or extra-virgin olive oil, for drizzling
1. Preheat the oven to 350°F.
2. Mix the root vegetables, apple, oil, thyme, basil, and salt in a Dutch oven or 9 x 13-inch baking dish.
3. Cover and bake until vegetables are tender, about 1 hour.
4. Drizzle the vegetables with honey, maple syrup, and/or olive oil if desired.
* * *
Nutritional Analysis per Serving: Protein (g) 1.4; Fat (g) 9.2; Carbs (g) 14.06; B12 (mcg) 0; Iron (mg) 0.87; Iodine (mcg) 0; Magnesium (mg) 23.06; Potassium (mg) 341.55; Selenium (mcg) 0.87; Sodium (mg) 190.94
* * *
Parsnip-Carrot Mash
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 30 to 40 minutes
Serves: 4
If you’re looking for a healthier alternative to mashed potatoes, this mix of parsnips and carrots really hits the spot! Parsnip-Carrot Mash is slightly sweet, with a delicate licorice taste coming from the parsnips.
8 large carrots
2 large parsnips
2 tablespoons coconut oil
½ teaspoon sea salt or pink Himalayan sea salt
¼ cup water
1. Peel and chop the carrots and parsnips into uniform pieces.
2. Steam the vegetables for 15 to 25 minutes, until they are fork tender. (Alternatively, the vegetables can be steamed in an electric pressure cooker on Manual on high for 3 minutes.)
3. Place the carrots and parsnips in a high-speed blender with the coconut oil, salt, and water. Blend on low, increasing to high for 30 seconds, or until the mixture reaches the desired consistency.
4. Alternatively, mash the vegetables in a bowl with a potato masher.
* * *
Nutritional Analysis per Serving: Protein (g) 1.64; Fat (g) 7.22; Carbs (g) 19.29; B12 (mcg) 0; Iron (mg) 0.62; Iodine (mcg) 0; Magnesium (mg) 26.9; Potassium (mg) 548.95; Selenium (mcg) 0.88; Sodium (mg) 283.41
* * *
Beef Jerky
AUTOIMMUNE*
Prep time: 2 hours, 10 minutes
Cook time: 2 hours
Serves: 6
This is my sweet take on beef jerky, thanks to the coconut-aminos marinade. The gluten-free, soy-free coconut aminos provide just enough sweetness to balance the salt in my Beef Jerky. Protein-rich top sirloin is also high in immune-boosting zinc. To make cutting the sirloin easier, I recommend placing the meat in the freezer for 30 to 45 minutes before slicing.
1 pound top sirloin, trimmed, cut in thinly sliced small pieces
½ cup coconut aminos
1 tablespoon sea salt or pink Himalayan sea salt
1. Place all ingredients in a resealable bag and refrigerate for 2 hours.
2. Line two large baking sheets with parchment paper and set aside.
3. Preheat the oven to 200°F.
4. Spread the jerky out in a single layer on the baking sheets, leaving a little space between pieces.
5. Bake for 2 hours, flipping halfway, or until dry.
6. Serve immediately or store in an airtight container.
* * *
Nutritional Analysis per Serving: Protein (g) 20.86; Fat (g) 12.64; Carbs (g) 3.78; B12 (mcg) 2.03; Iron (mg) 2.28; Iodine (mcg) 0; Magnesium (mg) 21.16; Potassium (mg) 274.27; Selenium (mcg) 20.17; Sodium (mg) 1253.97
* * *
Variation: Thai Beef Jerky
PALEO
Prep time: 2 hours, 10 minutes
Cook time: 2 hours
Serves: 6
1 pound top sirloin, trimmed, cut in thinly sliced small pieces
2 teaspoons garlic powder
1 teaspoon sea salt or pink Himalayan sea salt
1 cup pineapple juice
1 teaspoon sesame oil
2 tablespoons coconut aminos
1. Place all ingredients in a resealable plastic bag and refrigerate for 2 hours.
2. Line two large baking sheets with parchment paper and set aside.
3. Preheat the oven to 200°F.
4. Spread the jerky out in a single layer on the baking sheets, leaving a little space between pieces.
5. Bake for 2 hours, flipping halfway, or until dry.
6. Serve immediately or store in an airtight container.
* * *
Nutritional Analysis per Serving: Protein (g) 14.65; Fat (g) 12.16; Carbs 6.52; B12 (mcg) 2.19; Iron (mg) 1.92; Iodine (mcg) 0; Magnesium (mg) 21.69; Potassium (mg) 288.01; Selenium (mcg) 14.08; Sodium (mg) 300.52
* * *
Red Pepper Turkey Dip
PALEO
Prep time: 10 minutes
Cook time: 40 minutes
Serves: 4
A succulent combination of turkey, sweet bell peppers, onions, and herbs delivers a savory dip perfect for snacks and parties. In addition to tissue-repairing protein, Red Pepper Turkey Dip is loaded with antioxidants and immune-boosting vitamins. Serve with toxin-reducing cucumber slices for a tasty snack.
1 cup ground turkey
1 large tomato, chopped
2 tablespoons chopped red onion
1 large red bell pepper, chopped
3 tablespoons lemon juice
2 tablespoons chopped fresh basil
Sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
2 tablespoons melted coconut oil (for greasing baking dish)
1 large cucumber, sliced (for dipping)
1. Preheat the oven to 350°F.
2. In a large bowl, mix the turkey, tomato, onion, bell pepper, lemon juice, basil, salt, and pepper until combined.
3. Pour the mixture into a greased 12 x 12-inch baking dish or 10- to 12-inch cast-iron skillet.
4. Bake for 40 minutes, or until cooked through and bubbling.
5. Remove from oven, cool slightly, and pulse in a blender or food processor until the mixture forms a “dip” consistency.
6. Serve warm or at room temperature with cucumber slices.
* * *
Nutritional Analysis per Serving: Protein (g) 16.82; Fat (g) 5.18; Carbs (g) 6.55; B12 (mcg) 1.82; Iron (mg) 1.08; Iodine (mcg) 0; Magnesium (mg) 29.17; Potassium (mg) 447.08; Selenium (mcg) 4.49; Sodium (mg) 149.42
* * *
Almond and Date Snack Bars
PALEO
Prep time: 7 minutes
Cook time: 15 minutes
Serves: 8
Almond and Date Snack Bars make great breakfast bars because they are packed with nutrients to help stabilize blood-sugar levels and get your day off to a great start! The satisfying, salty crunch of the almonds and sunflower seeds paired with the natural sweetness of the fiber-rich dates provides a simple yet healthy snack the entire family is sure to love. These bars keep well in the fridge for 1 week.
½ cup almond butter
¼ cup chopped unsalted almonds
⅓ cup unsweetened coconut flakes (about 1 ounce)
4 large eggs, beaten
¼ cup shelled unsalted sunflower seeds
8 large dates, pitted and chopped (about 1 cup)
Sea salt or pink Himalayan sea salt to taste
2 tablespoons melted coconut oil (for greasing baking dish)
1. Preheat the oven to 350°F.
2. Place all ingredients in a food processor and pulse until the mixture sticks together.
3. Press the mixture into a greased 12 x 12-inch baking dish.
4. Bake for 15 minutes, until the top is golden brown and a toothpick inserted into the middle comes out clean.
5. Allow baking dish to cool.
6. Slice and serve.
* * *
Nutritional Analysis per Serving: Protein (g) 8.72; Fat (g) 15.95; Carbs (g) 23.46; B12 (mcg) 0.22; Iron (mg) 1.57; Iodine (mcg) 12; Magnesium (mg) 79.6; Potassium (mg) 350.24; Selenium (mcg) 11.23; Sodium (mg) 86.25
* * *
Carrot Fries
AUTOIMMUNE
Prep time: 15 minutes
Cook time: 30 minutes
Serves: 4
Looking for the perfect side dish or snack? Look no further! The mouthwatering combination of carrots, garlic, and thyme creates a flavorful dish that packs a nutritious punch by boosting the immune system, improving heart health, and reducing cancer risks.
1 teaspoon sea salt or pink Himalayan sea salt to taste
Black pepper to taste (if tolerated)
½ teaspoon garlic powder
/>
½ teaspoon dried thyme
12 medium-size carrots, cut into sticks 4 inches long and ½-inch thick
1½ tablespoons coconut oil
1. Preheat the oven to 400°F.
2. Line a large baking sheet with parchment paper and set aside.
3. In a small bowl, mix the salt, pepper, garlic powder, and thyme.
4. In a large bowl, combine the carrots and oil and mix thoroughly to ensure an even coating. Sprinkle the spice mixture over the carrots and mix again until well distributed.
5. Spread the carrots out evenly on the prepared baking sheet.
6. Bake for 25 to 30 minutes, flipping halfway, or until the carrots have softened slightly and are tender.
7. Allow to cool for a few minutes and serve warm.
* * *
Nutritional Analysis per Serving: Protein (g) 1.23; Fat (g) 3.7; Carbs (g) 12.14; B12 (mcg) 0; Iron (mg) 0.41; Iodine (mcg) 0; Magnesium (mg) 15.3; Potassium (mg) 398.3; Selenium (mcg) 0.24; Sodium (mg) 344.5
* * *
Zucchini Bread
PALEO
Prep time: 10 minutes
Cook time: 45 to 60 minutes
Serves: 8
This Paleo Zucchini Bread is a delicious choice if you’re looking for a side or a breakfast dish, or you want to make a sandwich with the Sloppy Joes in a HeartBeet or Maple Meatloaf Muffins. Alternatively, you can use ripe bananas or pumpkin puree for variety as well as make zucchini muffins by placing the mixture into a muffin pan and reducing the baking time by about half.