1 cup fresh or canned pureed sweet potato
2 cups unsweetened almond milk or alternate nut milk
⅓ cup chia seeds
½ cup chopped pistachios
4 tablespoons honey
Sea salt or pink Himalayan sea salt to taste
1. In a large bowl, mix all ingredients well.
2. Cover the bowl and refrigerate for at least 2 hours, until the pudding is set. Alternatively, pour the pudding mixture into six small serving bowls and refrigerate until set.
3. Serve chilled.
* * *
Nutritional Analysis per Serving: Protein (g) 8.6; Fat (g) 10.2; Carbs (g) 30.28; B12 (mcg) 0; Iron (mg) 2.27; Iodine (mcg) 0; Magnesium (mg) 22.88; Potassium (mg) 310.39; Selenium (mcg) 1.17; Sodium (mg) 107.54
* * *
Baked Coconut Bananas
AUTOIMMUNE
Prep time: 10 minutes
Cook time: 25 minutes
Serves: 4
In the 1930s, bananas were thought to be a cure for celiac disease in children. Dr. Sydney Haas recommended a special diet that included eating up to seven bananas a day for hundreds of children who presented with symptoms of celiac disease. This diet, which was later described and named as the Specific Carbohydrate Diet by Elaine Gottschall, also eliminated most starches and was so effective for these children that many then transitioned to the Standard American Diet without obvious digestive concerns.
Unfortunately, we have since learned that bananas won’t reverse celiac disease or gluten sensitivity, but they are still one of the safer starchy foods for people with digestive issues. They can also provide healing benefits to the digestive tract. Bananas are also packed with a satisfying sweetness that you’ll get to enjoy in Baked Coconut Bananas, a truly crave-worthy dessert!
½ cup unsweetened shredded coconut
3 tablespoons coconut oil, melted
Juice of ½ lemon
2 teaspoons maple syrup
½ teaspoon pure vanilla extract
*½ teaspoon AI Pumpkin Pie Spice, here)
¼ teaspoon allspice (if tolerated)
¼ teaspoon ground cloves
Sea salt or pink Himalayan sea salt to taste
3 medium ripe bananas (about 2 cups), peeled and sliced
1. Preheat the oven to 350°F.
2. In a small bowl, mix the coconut, coconut oil, lemon juice, maple syrup, vanilla extract, pumpkin pie spice, allspice, cloves, and salt.
3. Place the sliced bananas in a small baking dish and cover with the coconut mixture.
4. Bake for 25 minutes or until lightly golden brown.
5. Serve warm.
* * *
Nutritional Analysis per Serving: Protein (g) 1.27; Fat (g) 12.08; Carbs (g) 26.68; B12 (mcg) 0; Iron (mg) 0.34; Iodine (mcg) 2.25; Magnesium (mg) 25.05; Potassium (mg) 325.09; Selenium (mcg) 0.92; Sodium (mg) 1.8
* * *
Strawberries and Cream Dream
AUTOIMMUNE
Prep time: 7 minutes
Serves: 2
One of my favorite summer treats growing up in Poland was strawberries mashed with sour cream and sprinkled with sugar. My dad would often make this treat for me when strawberries were in season. A couple of months after I started my gluten- and dairy-free journey, I was visiting my parents when my dad brought home some fresh strawberries! I was determined to make a healthier version of my favorite snack that was just as yummy as the original—and Strawberries and Cream Dream is it! This version includes protein powder, which will help balance out the sugar from the strawberries.
1½ cups strawberries (6 ounces), at room temperature
1 cup Coconut Yogurt or coconut milk
1 scoop Rootcology AI Paleo Protein
Juice of ½ lemon
*Up to 2 tablespoons maple syrup to taste (optional)
1. In a mixing bowl, mash strawberries with a fork or potato masher.
2. Add Coconut Yogurt or coconut milk and mix.
3. Sprinkle with Rootcology protein and mix well.
4. Add lemon juice and any optional sweetener and mix again.
5. Alternatively, for a smooth consistency place all ingredients in a high-powered blender and blend.
* * *
Nutritional Analysis per Serving: Protein (g) 14.43; Fat (g) 5.32; Carbs (g) 32.76; B12 (mcg) 1.40; Iron (mg) 1.41; Iodine (mcg) 9.61; Magnesium (mg) 98.85; Potassium (mg) 220.96; Selenium (mcg) 0.56; Sodium (mg) 97.12
* * *
Waffles
INTRO
Prep time: 10 minutes mixing
Cook time: 5 minutes
Serves: 1
Note: This amount of batter will make 1 large waffle. Simply increase the ingredient amounts to make additional waffles. The batter will stiffen if not used up within an hour, so plan your batch size accordingly.
I love making these Waffles on a weekend morning! Compared to traditional waffles and even waffles made with most gluten-free flours, these waffles, made with garbanzo-bean flour, are lower in carbohydrates and higher in protein and fiber and thus easier on blood-sugar levels! That said, I recommend eating these with a good side of bacon or sausage as well. These waffles are delicious with pure maple syrup, fresh strawberries, whipped coconut cream, chunky applesauce, or preserves. They can be modified to a Paleo version by taking out the garbanzo-bean flour and doubling the cassava flour. However, removing the garbanzo flour will reduce the protein and fiber content.
½ cup garbanzo-bean flour
½ cup cassava flour (I like Otto’s Naturals brand)
1 egg
1 teaspoon vanilla extract
1 teaspoon maple syrup (optional)
Up to 2 cups coconut milk
¼ cup olive oil, melted coconut oil, or pure sprayable oil
1. Preheat the waffle iron.
2. Place the garbanzo-bean flour, cassava flour, egg, vanilla extract, and optional maple syrup into the bowl of a stand mixer. Add ½ cup coconut milk and mix for 2 to 4 minutes.
3. Continue to add the coconut milk, ½ cup at a time, mixing for 1 to 2 minutes after each addition, until the batter reaches a smooth, slightly runny consistency.
4. Using a silicone brush, brush the waffle grid with the oil. Occasionally, you may find coconut oil or olive oil in spray bottles, but be sure to check the ingredients.
5. Pour the waffle batter onto the oiled hot waffle-iron grid and close the lid. Let cook for 5 minutes or until the waffle is a golden color.
6. Use tongs to remove the waffle and serve with maple syrup, berries, whipped coconut cream, chunky applesauce, and/or preserves—and don’t forget the side of protein!
* * *
Nutritional Analysis per Serving: Protein (g) 7.8; Fat (g) 44.5; Carbs (g) 30.49; B12 (mcg) 0.11; Iron (mg) 3.19; Iodine (mcg) 6; Magnesium (mg) 53.82; Potassium (mg) 434.05; Selenium (mcg) 11.54; Sodium (mg) 43.51
* * *
AI Very Berry Pie
AUTOIMMUNE
Prep time: 30 minutes
Cook time: 15 to 20 minutes
Serves: 10
AI Very Berry Pie has the texture of a crumbly shortcake and even browns like a traditional pie. The secret to the yummy texture is the palm shortening, which can be used in Paleo baking instead of butter, while the maple syrup allows for a nice light brown color. Cassava flour is a fantastic gluten-free substitute for this kind of baking! I chose a mix of berries to include in this pie because of their antioxidant status; however, you can replace the fruit in the filling with apples, cherries, plums, peaches, or any other type of fruit you like. This pie is sure to be a hit with friends and family members!
CRUST
3 cups cassava flour
1 teaspoon sea salt or pink Himalayan sea salt
1 teaspoon baking soda
1 tablespoon vanilla
½ cup maple syrup
1⅓ cup palm shortening
FILLING
5 cups mixed berries (halved strawberries, blueberries, blackberries, and raspberries)
&n
bsp; ¼ cup maple syrup (optional)
1. Preheat the oven to 400°F.
2. In a stand mixer, mix the cassava flour, salt, and baking soda.
3. Add the maple syrup, vanilla, and mix until the texture becomes crumbly.
4. Add the palm shortening, ⅓ cup at a time, until the crust reaches a pliable texture.
5. Divide the dough in thirds; reserve two-thirds for the base, and one-third for the pie top.
6. Roll out the dough with a rolling pin (I recommend having one that is used specifically for gluten-free baking).
7. Gently press one-third of the dough into the bottom of a 9-inch round pie pan to create the pie base and another third of the pie dough onto the sides of the pie pan.
8. Toss the berries with maple syrup if added sweetness is desired and place into the crust.
9. Roll out the remaining third of the crust and place on top.
10. Bake for 15 to 20 minutes until the fruit is cooked through and the top is lightly browned.
* * *
Nutritional Analysis per Serving: Protein (g) 1.81; Fat (g) 29.49; Carbs (g) 54.72; B12 (mcg) 0; Iron (mg) 0.59; Iodine (mcg) 1.6; Magnesium (mg) 32.71; Potassium (mg) 367.62; Selenium (mcg) 0.91; Sodium (mg) 299.53
* * *
Lemon–Banana Cream Ice Pops
PALEO
Prep time: 5 minutes
Cook time: 4 hours freezing
Serves: 6
What’s better than a tasty ice pop on a hot day? An ice pop that will help your digestion and keep your blood sugar balanced! Lemon–Banana Cream Ice Pops are not just delicious, but also contain lemon juice to help with digestion and good fat and protein to keep your blood sugar from crashing. I created this recipe when I was pregnant with my son, Dimitry, and wanted a sweet but healthy snack. You can also add strawberries or blueberries to this recipe to vary up the flavor. You’ll love the taste and so will your whole family!
1 large banana
1 cup coconut milk
1 scoop Rootcology AI Paleo Protein
Juice of 2 lemons
1. Place all ingredients in a high-powered blender and blend until smooth.
2. Pour the mixture into ice-pop molds (or ice cube trays with sticks) and freeze for at least 4 hours or overnight.
3. To remove the ice pops from the molds, fill a container as tall as the molds with hot water, and dip the ice pop-containing molds for 30 seconds. The ice pops should slide right out!
4. Eat immediately, or wrap in wax paper and place in freezer.
* * *
Nutritional Analysis per Serving: Protein (g) 4.63; Fat (g) 9.77; Carbs (g) 6.76; B12 (mcg) 0; Iron (mg) 0.71; Iodine (mcg) 0.5; Magnesium (mg) 20.11; Potassium (mg) 176.21; Selenium (mcg) 2.67; Sodium (mg) 31.22
* * *
Gratitude
This book is truly a community effort! I am so grateful to the wonderful people in my life who helped me create this healing resource.
My family: Michael—I’m so lucky to have you as my soulmate and I love growing with you. Thank you for dreaming with me, for believing in me and most of all, for loving me. You are my world!
My mama, Marta—I can’t thank you enough! Thank you for moving into our house with your little dog to take care of our family and helping me finish this cookbook when I was too pregnant, tired, and wobbly to cook! My dad, Adam—for all of your support and for always providing honest feedback on each recipe! My brother and sister in love, Robert and Amanda Nowosadzki—thank you for letting us use your gorgeous kitchen for photos and for talking me out of hiding my pregnant belly behind a roast for the book cover! My son, Dimitry—for inspiring most of the sweet recipes and iron-rich foods you’ll find in the cookbook section :-) My dog, Boomer—for being my constant companion and licking up the crumbs and plates from all of the recipe tests.
My dear Boulder sisters: Leanne Ely, my dear friend and fabulous cook and hostess who constantly inspires me—thank you for generously sharing some of your own healing recipes that have become family favorites for this cookbook!! Magdalena Wszelaki, my Polish sister and phenomenal cookbook author—thank you for cookbook publishing coaching and encouragement throughout the process. Debbie Steinbock, my lovely friend and fellow nutrition nerd—thank you for the constant inspiration, support, and fun conversations.
Mary Sullivan, our talented chef—thank you for testing and creating some delicious recipes for us! You are truly a gem!
My Thyroid Pharmacist team: Stephanie DuFour, our wonderful nutritionist—thank you for tirelessly testing and developing recipes, meal plans, and creating the nutritional analysis while meeting some crazy deadlines—all with a smile on your face! Brittany Moore, our project manager ninja—you are an amazing, capable, and gifted person! Thank you for tackling each project big or small with such grace, courage, and determination! Tina Chan, our content editor—thank you for your creative wordsmithery and the fun recipe names! Katie Stehura, our operations manager ninja—you are a force to be reckoned with; we are so grateful for your dedication and brilliance! Whitey Guerin, our sweet assistant—thank you for helping to keep us organized! Anna Amorim and Robin Baker—thank you for taking such great care of our readers and clients and gathering insights for the cookbook. Mary Agnes Antonopoulos, Christin Eastman, and Courtney Kenney—thank you for your dedication and expertise! Laurie Roman—thank you for being a wonderful COO with such great strategy, leadership, and suggestions.
My publishing team: Celeste Fine and John Maas—I am so lucky to have you two powerhouses as my literary agents. Thank you for your constant support, advocacy, and for believing in my vision! The entire team of rock stars at HarperOne, especially Gideon Weil, Julia Kent, Sydney Rogers, Melinda Mullin, Laina Adler, and Lisa Zuniga—thank you for your guidance and trust and partnership.
Charlotte DuPont, our talented and lovely photographer—thank you for making our recipes shine!
My fellow thyroid advocate, functional medicine, health, and Paleo friends: My mentor JJ Virgin for your constant support, encouragement, inspiration, and guidance. Sarah Ballantyne, Mickey Trescott, Robb Wolf, Carrie Vitt, Diane Sanfilippo, Michele Tam, Carol Lovett, and Sophie Van Tiggelen for paving the way for healing with food with your delicious cookbooks! Alan Christianson, Andrea Nakayama, Hashimoto’s 411, Dana Trentini, Stacey Robbins, Danna Bowman, Mary Shomon, Christa Orecchio, Carter Black, Katie Wells, Pedram Shojai, Datis Kharrazian, Shannon Garrett, Eric Osansky, Kelly Brogan, James Maskell, Kirk Gair, Michelle Corey, Donna Gates, Dave Asprey, Nik Hedberg, Steve Wright, Trudy Scott, Jolene Brighten, Amy Medling, Brian Mowll, Robyn Openshaw, Kellyann Petrucci, Trevor Cates, Tom Malterre, Emily Rosen, Mark David, Mariza Snyder, Amber Spears, Karl Krummenacher, Tom O’Bryan, Kevin Gianni, Chris Kresser, Ben Lynch, Mark Hyman, the entire faculty of the Institute of Functional Medicine and many others—thank you for all you do to help move self-healing forward. I am proud to be a part of this effort with you!
My clients and readers—for being my greatest teachers and inspiration. I’m so proud to be a part of your healing journeys and still get tears in my eyes with every success story! You can do it!
References
CHAPTER 2
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CHAPTER 3
Collins J, Robinson C, Danhof H et al. Dietary trehalose enhances virulence of epidemic Clostridium difficile. Nature. 2018;553(7688):291–294. doi:10.1038/nature25178.
Kyantchakhadze R. Wobenzym in the complex treatment of autoimmune thyroiditis. International Journal on Immunorehabilitation. 2002;4(1):114 [Czech abstract, Russian abstract, Research and Therapeutic Center of Rheumatology (Tbilisi, Gruzia), VIII International Congress on Immunorehabilitation: Allergy, Immunology, and Global Network, April 21–24, 2002, Cannes, France.]
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