Following a diet that is good for your thyroid health can feel restrictive at times and may get to be a little monotonous as you fall into a routine. Fortunately, it's easy enough to get out of a boring dinner rut. Tons of delicious thyroid-friendly recipes will nourish your thyroid and the rest of your body while also keeping you happy and satisfied.
Ahead, Arika Hoscheit, RD, LDN shares a collection of thyroid-healthy recipes that are slightly different, off the beaten path, and meant to shake things up from the same ol' meat and veggie routine. At the same time, they still use simple ingredients and are relatively easy to prepare.
9 thyroid-healthy recipes to shake up your dinner routine
These recipes contain no gluten or grains, dairy, eggs, or nuts, which can sometimes be dietary triggers for people with Hashimoto's disease and other thyroid or autoimmune conditions. Nightshades appear as an optional ingredient in some recipes.
Moroccan Chicken Stew
Moroccan Chicken Stew is a nice twist on chicken with its warm aromatic spices and rich flavors. It's a very soothing meal, plus it's easy to make and freezes well. Even more importantly, it's full of nourishing vitamins and antioxidants. One of the spices that bring warmth to this recipe is turmeric, long known for its anti-inflammatory properties. Turmeric contains curcumin, a potent antioxidant that research shows has a potentially protective effect on the thyroid.
Main Ingredients: chicken, sweet potatoes, onions, mushrooms, cauliflower, chicken broth, coconut cream
Total Time: 45 minutes
Creamy Shrimp Vegetable Skillet
If you're craving seafood, this creamy shrimp vegetable skillet hits the spot. This skillet recipe makes for a quick and easy weeknight meal. It combines shrimp, asparagus, spinach, and a coconut milk-based cream sauce along with a delicious spice blend. Shrimp is rich in iodine and selenium, both of which are important for supporting an underactive thyroid. Asparagus is a great fiber source, plus it provides a healthy dose of folic acid and vitamins B6, A, and C.
Main Ingredients: shrimp, asparagus, spinach, onion, coconut milk
Total Time: 30 minutes
Thai Basil Cauliflower Fried Rice with Chicken
Cauliflower rice is an excellent base for many meals making it a very versatile food. This Thai Basil Cauliflower fried rice is a take on traditional Khao Pad Krapow, which means "stir-fried holy basil." This delicious, easy meal is kept interesting by its Thai-inspired flavors and refreshing, light ingredients. Cauliflower is high in vitamin C, K, and B6. Vitamin C is important for immune system regulation and may help improve thyroid hormone levels.
Main Ingredients: cauliflower, chicken, basil
Total Time: 25 mins
Korean Glass Noodle Recipe with Ground Beef
The goal with this Korean glass noodle recipe was to make something similar to a Bulgogi or Bibimbap. I'm not sure if it qualifies as being either, but it is delicious! The recipe uses sweet potato glass noodles, made only of sweet potatoes, so they are gluten-free and compliant with many restrictive diets. Noodles in themselves are a comforting and indulgent treat. Combine that with savory ground beef, cool fresh veggies, and a creamy honey-ginger sauce, and you've got an amazing meal. The cucumbers, carrots, and mushrooms are full of much-needed vitamins A, K, B2, selenium, and niacin. Vitamin A plays an essential role in thyroid hormone regulation.
Main Ingredients: Ground Beef, Cucumbers, Carrots, Mushrooms, Glass Noodles
Total Time: 30 minutes
Simple Chicken Bacon Pasta Salad
This simple chicken bacon pasta salad recipe is a cool, creamy noodle salad that is perfect for the warm weather months. As with the recipe above, this one uses sweet potato glass noodles as well. Cucumbers have a high water content, so they're very hydrating. Good hydration can help flush out toxins, keep energy levels up, and promote good overall digestive health. The purple cabbage is a good source of vitamins C, K, and B6 and fiber and antioxidants like anthocyanins.
Main Ingredients: chicken, bacon, cucumbers, purple cabbage, glass noodles
Total Time: 45 minutes
AIP Bierocks Recipe
Bierocks, also called German Stuffed Beef Rolls, are the ultimate comfort food. If you haven't tried them yet, you should! Many people miss bread when they give up gluten and grains. This AIP bierocks recipe uses yuca root (aka cassava) and coconut flour to form soft, wonderful bread rolls. These rolls are then filled with beef and cabbage. They are delicious. Cassava is high in resistant starch, which helps to feed the good bacteria in your gut and promote healthy digestion. This recipe is kid-approved, gluten-free, and Paleo/AIP compliant.
Main Ingredients: yuca root, coconut flour, ground beef, onion, green cabbage
Time: 1 hr 5 mins
Chicken Kelaguen
Chicken Kelaguen is a new and recent cooking discovery for our family. It's a Chamorro specialty (think Guam), and it is so darn delicious, my husband asks for it all the time. The dish is pretty simple but bursting with flavor. It takes a bit of planning to marinate the chicken, but it is entirely worth it! Plus, it's free of gluten, dairy, soy, and other pesky foods that can contribute to thyroid symptoms. It is also reasonably low in carbs and sugar.
Main Ingredients: chicken, green onions, coconut flakes, coconut milk, coconut aminos
Total Time: 9 hr 35 min (9 hr marinating, 35 min active cooking/prep)
Shepherd's Pie
This shepherd's pie recipe takes a somewhat unique approach to replace white potatoes, a nightshade vegetable that may be a dietary trigger for some people. When I first made mangu (mashed plantains), my husband suggested adding ground beef to it, which immediately made me think of shepherd's pie. Mangu tastes very much like mashed potatoes, so it makes the perfect topping for nightshade-free, AIP-friendly, shepherd's pie. Green plantains are a fantastic source of resistant starch, which can help improve gut health by fueling healthy gut bacteria and promoting regularity.
Main Ingredients: ground beef, onions, carrots, parsnips, green plantains
Total Time: 1 hr 20 min
Rainbow Chard with Sweet Potatoes and Mushrooms
Chard isn't in nearly as many recipes as spinach, kale, or collard greens, which is a shame. This rainbow chard recipe is a nice change of pace when it comes to getting your veggies in. It's very easy to make, and you can eat it with or without meat. Chard and sweet potatoes both give a good vitamin A boost. Vitamin A helps alleviate thyroid issues because it helps the body to absorb iodine. Avocado provides a healthy dose of monounsaturated fats.
Main Ingredients: chard, sweet potatoes, mushrooms, avocado
Total Time: 40 mins
Keeping meals nutrient-dense goes a long way in protecting your thyroid, healing the gut, and promoting overall better health. Try to incorporate new foods into your diet periodically or try new ways of preparing your current favorite foods. Ensuring your meals are exciting and enjoyable is crucial for staying consistent and making healthy meals a long-term habit.
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