Category Archive: Recipes

Recipe For A Healthy Thyroid – Quinoa Banana Muffins

photoThyroid-loving delicious goodness.  These muffins are everything that a proper thyroid recipe should be: nutritious, yummy, easy to make, stays moist in the fridge so you can make a big batch at once and completely allergen-free.  Because we need our food to be easy!  And yummy!  And healthy!  And easy!  Oh wait, I think I already said that one.  Wink.

While we are on the subject of brain fog (which we are), here is a link to a cartoon I love on the Thyroid Sexy Facebook page.  Cracks me up every time.

Back to the recipe.

Quinoa is the star of the show, of course.  Our gluten-free hero is so good for our thyroids – full of protein, vitamins and minerals.  Check out this post for more info about the benefits of quinoa.  Bananas are high in B6, C, manganese, potassium and fiber.  They also sweeten things up with natural sugars, which is vital for the taste of these muffins that have no added sugar.  Coconut oil is beneficial for thyroid function, as discussed in this article on the Dr. Oz website.  This recipe uses chia seeds instead of eggs.  Chia has loads of omega-3 fatty acids, fiber, calcium, manganese, phosphorous and protein – all of which are crucial for a healthy body and a happy thyroid.  As a bonus, it also stabilizes blood sugar and may lower cholesterol.  Now that I think about it, chia should probably be the star of future recipes.  If I could just detach from quinoa…

OK, back to the recipe.  For real this time.


Quinoa Banana Muffins

makes 12 servings

nutritional info per serving: 162 calories, 23g carbs, 7g fat, 3g protein, 3g fiber, 7g iron

Ingredients:

  • 1 cup quinoa flour
  • 1 cup quinoa flakes
  • 1 cup water
  • 4 medium bananas, very ripe
  • 4 T coconut oil
  • 2 T chia seeds, finely ground and combined with 6 T water, stirred until gel forms*
  • 2 t ground cinnamon
  • 2 t gluten-free baking powder
  • 2 t baking soda
  • 2 t vanilla extract
  • 1 t salt
  • stevia, to taste (I like sweet)

 

Directions:

  • Preheat the over to 400 degrees
  • Lightly grease a muffin pan with coconut oil
  • Combine all ingredients in a bowl until smooth batter is formed
  • Pour batter into cups, can be filled to the top
  • Bake for 22-25 minutes.  Muffins are done when a toothpick comes out clean.
  • Enjoy knowing that you are nourishing your thyroid.  Store sealed in the fridge for a week.

*you can substitute 2 eggs for the 2 T chia if you prefer

quinoa banana muffins

Permanent link to this article: http://www.zenthyroid.com/2013/08/19/recipe-for-a-healthy-thyroid-quinoa-banana-muffins/

Recipe for a Healthy Thyroid – Quinoa Cookies!

thyroid-nourishing quinoa chocolate chip cookies

Greetings beautiful reader! I am excited to share two thyroid-nourishing recipes with you…and they just happen to be cookies which obviously makes them soul-nourishing as well. These cookies are gluten-free, soy-free and lactose-free. Made with quinoa, healthy fats, fruit and they can easily be customized with whatever makes you happy. They are nutritious, low-calorie, yummy. Two cookies make a filling breakfast-on-the-go and one makes a perfect snack. Super easy to make. Can hang out in the fridge for a week (although there is nothing like a warm chocolate chip cookie fresh from the oven, right?). Basically, these cookies rock.

Quinoa Chocolate Chip Cookies
makes 8 servings
nutritional info per serving: 150 calories, 17g carbs, 7g fat, 6g protein, 3g fiber, 7g iron

Ingredients:
1 cup quinoa flour
1 medium banana
2 eggs
3 T almond butter
1/2 t gluten-free baking powder
1/4 t salt (I used pink)
stevia, to taste
6 T chocolate chips (Sunspire Organic 65% Cocoa Bittersweet Chocolate Chips)
*Add any fun yummies that you like to the mix! The possibilities are endless.

Directions:
1. Preheat oven to 350 degrees.
2. Line a cookie sheet with parchment or wax paper.
3. Thoroughly mix all ingredients together until a creamy batter has formed. The banana makes the batter pretty sticky. Add the chocolate chips last.
4. Drop by the spoonful onto the cookie pan.
5. Bake at 350 for 20 minutes.

thyroid nourishing cinnamon cookies

Quinoa Cinnamon Cookies
makes 8 servings
nutritional info per serving: 130 calories, 16g carbs, 5g fat, 5g protein, 4g fiber, 8g iron

Ingredients:
1 cup quinoa flour
2 medium organic Fuji apples
3T tahini
2 eggs
3t ground cinnamon
1/2t gluten-free baking powder
1/4t salt (again, I used pink)
stevia, to taste

Directions:
1. Preheat oven to 350 degrees.
2. Line a cookie sheet with parchment or wax paper.
3. Thoroughly mix all ingredients together until a creamy batter has formed.
4. Drop by the spoonful onto the cookie pan.
5. Bake at 350 for 20 minutes.

Why are these cookies so healthy for us? I have written before about the benefits of quinoa. Almond butter and tahini are both loaded with calcium, which is important for the hormones and may even help with PMS (bonus!). The cookies are allergen free, with the exception of eggs which some of us may avoid. For me personally, the protein in the eggs really supports my health and has helped me feel better. If you are allergic to eggs, you can make a “flax egg” by combining 1T ground flax seed and 3T water for each egg you need to replace.

Enjoy these nourishing cookies. We’re doing it for our thyroid after all.

LOVE and WISDOM from around the web:
1. Here is a great article by Mary Shomon about Natural Dessicated Thyroid.

2. The beautiful Dominee at Blessing Manifesting is sharing a week of meditations in her Meditation Challenge. The Meditation Guide that she has created is an amazing resource and highly recommended.

3. Found this great pearl of wisdom on the inspirational Peaceful Daily website

Choose Joy

“Your greatest value to others is when you are joyful.
Your greatest value to others is when you are connected.
Your greatest value to others is to be radiantly healthy.
Your greatest value to others is when you are happy.
Your greatest value to others is to have and do all the things that are important to you.
And as you are living that and vibrating that– then you are a catalyst that is inspiring others to an awareness of that.”

– Abraham Hicks

I love that.

Permanent link to this article: http://www.zenthyroid.com/2013/06/25/recipe-for-a-healthy-thyroid-quinoa-cookies/

Recipe for a Healthy Thyroid – Fajitas starring Quinoa Tortillas

A month ago, I promised a special recipe for Thyroid Awareness Week. Well…here it is. Finally! And if the idea of gluten-free, delicious tortillas appeals to you, then this one was worth the wait. Thanks to my culinary-genius husband for coming up with this thyroid nourishing meal. A true Mexican feast – fajitas! As always, my recipe are vegan but feel free to add meat, cheese or whatever ya like to make this feast your own.

Is there anything that quinoa can’t do? I haven’t put it to the chocolate test (yet) but I am sure it would find a way to pass. Being that I am not quite ready to tear myself away from new quinoa recipes, quinoa tortillas have been created. Quinoa is definitely nutritious and good for the thyroid, as discussed in this post. After the discovery of quinoa pizza, tortillas started to look like a reality. To create the tortillas, follow the same recipe as the pizza to prepare the quinoa batter. The batter is poured into an oiled pan, in a manner similar to cooking a pancake.

We tried both coconut and olive oil and found that olive oil worked much better. Cook for approximately 3 minutes, flip and cook for another 1-2 minutes. Not much oil is needed, particularly after the first tortilla is made. Tortillas can be thin or thick and can be frozen. In fact, I found defrosted tortillas to be very light and tasty. If they come out thicker than desired, freeze them and use later as personal pan pizza shells, pita bread or naan.

The veggie mix for the fajitas includes zucchini, squash, onion, mushroom and red/yellow peppers and is all organic. Organic food is important for the thyroid as pesticides have hormone-disrupting effects. As a side note, if buying organic produce is not always an options, choices can be made using this list, detailing which foods are most and least contaminated by pesticides. Chop the veggies into uniform pieces and marinate in olive oil, cumin, smoked paprika, cilantro, salt, pepper and lime juice. To cook, lightly saute in a pan. Start with the mushrooms for two minutes or so, add the onion until slightly carmelized, then add the rest of the veggies until cooked to preference.

I used black-eyed peas due to their incredible nutritional value. They are loaded with protein, which is crucial for thyroid health. Black-eyed peas also contain large amounts of folate, magnesium, iron, phosphorous and copper. To cook black-eyed peas, start by soaking them overnight. This will make them more digestible and allow for greater nutrient absorption. Rinse well, add to pot and cover with water. Bring the water to a boil and then simmer for two hours or so, depending on how soft you prefer your beans. Stir often and make sure to keep beans covered with water while cooking.

Creating the salsa was a challenge as I couldn’t stop snacking on it as it was being made. It is so good! Same with the guacamole. Avocados are more than just super yummy, they stimulate thyroid function! Here are the recipes:

Salsa
Combine the following in a bowl and enjoy:
10 roma tomatoes, diced
1 red pepper, diced
1 red onion, diced
1 jalapeno, seeded and finely diced
1/4 bunch cilantro, minced
1 t smoked paprika
1/2 t salt
1/2 t cumin
1/2 t chipotle powder
1 oz olive oil

Guacamole
Combine the following in a bowl and love:
4 avocados, mashed to preference
1 cup salsa mixture
3 limes, juiced

I hope that you enjoy creating your own fajitas and especially gobbling down the quinoa tortillas. Sending YOU wishes for a delicious feast!

Permanent link to this article: http://www.zenthyroid.com/2012/07/02/recipe-for-a-healthy-thyroid-fajitas-starring-quinoa-tortillas/

Recipe for a Healthy Thyroid – Quinoa Tabouli

Did you get a chance to make the Quinoa Pizza? I hope that everyone enjoyed creating their own gluten-free thyroid-boosting pizza pies! My intention for the recipe posts is to provide ideas for meals that are nutritious and support thyroid health. My recipes will always be gluten-free, soy-free and vegan (because I am). I will only post recipes that use ingredients that nourish the thyroid and will not use ingredients that I know to be potentially unhealthy to the thyroid, like sugar and certain raw goitrogenic foods.

While I was planning on featuring a new thyroid-nourishing food this time, I am sticking with quinoa for another recipe. Quinoa Tabouli is delicious, easy to prepare, can last for a week in the refrigerator and is very nutritious. It would pair well with many dishes and also makes a great meal on its own.

The ingredients of the Quinoa Tabouli are all beneficial for thyroid health and can alleviate some of the symptoms of thyroid disease. For the details on how awesome quinoa is for the thyroid, check out this post. This recipe also contains hemp seeds, which contain ALL 20 AMINO ACIDS! Whoohoo! This makes it a complete protein. Hemp seeds are highly digestible and are the highest natural source of essential fatty acids (EFA). Hemp is rich in omega-3s which may protect the thyroid gland. Additionally, EFAs assist with brain function which can ease some of the symptoms associated with thyroid disease, such as poor concentration and memory as well as depression. (source: Dr. John Lowe). EFAs also strengthen the immune system and can help with dry skin and hair, all symptoms of low thyroid.

Quinoa Tabouli also contains tomatoes, which are high in antioxidants and a great source of vitamin A and C. Vitamin A helps the body with normal glandular function(!!!) and vitamin C promotes healthy adrenal function(!!!). Parsley is also rich in vitamin A and C, as well as vitamin K which supports heart and bone health. The hydrating power of the cucumber is great for dry skin. Mint is good for digestion and can help prevent headaches. The olive oil provides a variety of benefits. It is anti-inflammatory, benefits to the digestive tract, improves brain function and helps with arthritis pain. Needless to say, this recipe can help us to FEEL GOOD!

Quinoa Tabouli
Serves 4-6

Ingredients:
1 ½ cup quinoa, rinsed, soaked and drained (quinoa will expand after soaking)
6 T olive oil
6 T hemp seeds
5 roma tomatoes, diced
1 cucumber, diced
1/2 c parsley, chopped
1. mint, chopped
2 T fresh lemon juice
1 T apple cider vinegar (or more lemon juice)
salt and pepper to taste (I did not skimp)

Directions:
1. Add quinoa and 3 cups water to a pot and bring to a boil, covered. Simmer on low heat for 15 minutes.
2. Allow the quinoa to cool completely.
3. Mix cooled quinoa with remainder of ingredients.

I love this dish with a splash of balsamic vinegar. Because it will last so long, it is great for when I my thyroid has skipped town with my energy. I look for things I can make in the kitchen that will last several days. Enjoy!

Permanent link to this article: http://www.zenthyroid.com/2012/04/03/recipe-for-a-healthy-thyroid-quinoa-tabouli/

Recipe for a Healthy Thyroid ~ Quinoa Pizza

It is with great joy that I present to you the recipe for Quinoa Pizza. Delicious and actually good for the thyroid…and the soul. I have not had a slice of pizza in 13 years, since that fateful day when I discovered that gluten and I could no longer be friends. Since then I have been gazing longingly into pizzeria windows, dreaming of the day when I would once again be able to have a slice of my own. That day is finally here and I am celebrating with my very own pizza party.

First, I must thank the genius blogger who came up with the original quinoa pizza recipe. Charity Dasenbrock of www.forlifepersonalchef.com, my hungry thyroid and I would like to express our sincere gratitude.

I have made a few minor tweaks to Charity’s recipe and in the spirit of ease, I will just reprint the original recipe with my own modifications. I created my pizza in a rectangle glass pan, as that is what I had available. Others have used a cake pan or a skillet pan.

For the amazing nutritional information on how quinoa nourishes the thyroid and for detailed instructions on how to prepare quinoa, check out this post. In addition to the goodness from the quinoa, the veggies on top support a healthy thyroid. Onion aids the liver in detoxifying chemicals. Mushrooms contain selenium and are heavy in the B-vitamin family. They also contain a good amount of copper, which helps produce thyroxine, a thyroid hormone. The high vitamin C content of zucchini makes it a great antioxidant.

Quinoa Pizza

Ingredients:
1 ½ cup quinoa, rinsed and soaked overnight
¾ cup water
1 t salt
¼ cup olive oil
zucchini, mushroom & onion, sliced thinly and marinated in little oil and spices (salt, pepper, oregano, etc.)

Directions:
1. Drain quinoa and blend with water and salt until smooth.
2. Put pan in oven and preheat oven to 450 degrees.
3. Once pan is hot, pour olive oil in and place back in oven for 5 minutes.
4. Put marinated veggies in separate container in oven, uncovered.
5. Pour quinoa mixture evenly into pan.
6. Cook for 25 minutes, spray with oil and then flip over. Add sauce, veggies and any other toppings your heart and thyroid desire.
7. Cook for another 15 minutes. Serve!

Cool thoroughly uncovered. Store refrigerated up to a week. Quinoa pizza is great cold and acks well for lunch. YUM!

Permanent link to this article: http://www.zenthyroid.com/2012/03/14/recipe-for-a-healthy-thyroid-quinoa-pizza/

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