THYROID

PHARMACIST GLUTEN-FREE RECIPES

Here are 10 of my favorite thyroid
friendly recipes. They are all gluten,
dairy and soy-free, and a great
starting point in your healing journey.
For more tips on diet-be sure to check
out my book. Everyone is different and
may have different dietary
requirements and foods they tolerate.
Izabella Wentz, PharmD, FASCP
www.thyroidpharmacist.com
www.facebook.com/thyroidlifestyle

Egg Muns
These are great for breakfast!

6 eggs
turkey bacon chopped into small
pieces
diced onion
chopped broccoli

Direc:ons

Mix all ingredients and pour mixture
info paper lined mun :ns.
Bake at 325 F for 30 minutes

Izzys Banana Pancakes

Saturday morning treats J

One banana
One egg
Extra virgin coconut oil
Strawberries for garnishing

Blend banana and egg in mixer un:l
baJer consistency achieved (30 sec-1
minute)

Melt coconut oil on pan

Pour baJer onto pan

Cook for 2-3 minutes and then ip
cooking for addi:onal 1-2 minutes

Cut strawberries in half to garnish

HINT: puVng a cover over the pan will
even out the cooking process and help
prevent destruc:on of pancake upon
ipping

Green Smoothie
This green smoothie is packed with nutri:on for
your thyroid, helps reduce inamma:on and can
help with detoxica:on

Coconut milk is hypoallergenic and can help
reduce inamma:on and stabilize blood sugar
due to its (good) fat content.

Ingredients
1 cup mixed baby greens
2 large carrots
1 ripe avocado
1 s:ck of celery
1 cucumber
1 bunch of basil leaves
1 cup coconut milk
1 scoop Pea Protein
Sea salt

OpIonal Boosts (1 tablespoon each):
Camu powder- to boost vitamin C
Cod Liver Oil- an:-inammatory
Coconut ker (I use Tula's CocoKer)- probio:cs
Maca root powder-helps increase body temp and
stabilize hormones
Turmeric powder- an:-inammatory

DirecIons: Blend together in Vitamix or other
blender and enjoy as low glycemic breakfast,
lunch or snack!

ALMOND Muns
These muns travel well and are tasty!

1 & 1/4 cup almond our
1/4 cup ax seed our
2 teaspoons baking powder
1/4 teaspoon baking soda
1 teaspoon cinnamon
1/2 cup unsweetened apple sauce
2 eggs
3 ripe mashed bananas

Op:onal-may choose to add one or more
of the following
1/2 cup shaved coconut
1/2 cup blueberries
1/2 cup walnuts
1/4 cup poppy seed
1 tablespoon unsweetened cocoa powder
+ 1/4 cup honey

Bake for 45 minutes @350 F or un:l tops
of muns are lightly browned, 1 hour if
baking banana bread

Hubbys Carnitas
My wonderful hubby makes these mouthwatering carnitas on the
weekends and we enjoy them for every meal for days on end!

Ingredients
3 to 5 pounds of boneless pork shoulder
1 teaspoon sea salt
1 teaspoon cumin
1/2 teaspoon each of : black pepper, chilli pepper, oregano
Dried chipotle peppers
1 bay leaf
4 garlic cloves, sliced
1 onion, chopped
Water

Direc:ons: Preheat oven to 350 degrees Farenheit. Mix the spices
and rub them on the meat. Place the meat on the boJom of a
covered pot. Add bay leaf, peppers, garlic and onion to the top of
the meat. Pour enough water to almost cover the meat.

Braise for 3 to 3.5hours, mixing the meat and turning it over
every hour or so. When most of the water is gone and the pork
turn a slight brown, you'll know the meat is done! The meat
should be tender and easy to shred with a fork.

Enjoy with eggs and spagheV squash hash in the morning, with a
salad at lunch and with veggies for dinner!

>>Can also be made in a slow-cooker!

KOTLETY (CUTLETS)
These were my favorite growing up!

Main

2 thin chicken breasts (op:onal tenderized)
1 egg
1/4 cup each
Shredded unsweetened coconut
Almond our

Fry in coconut oil for 3-5 minutes on each side

Sides

6 large peeled carrots
6 stalks of baby broccoli
1 tablespoon coconut oil
1/4 cup extra virgin olive oil

Arrange vegetables in covered baking dish, pour
coconut oil over
Bake for 350x 45 min-1 hr
Pour extra virgin olive oil to garnish

SquashgeQ and Meatballs

Husband approved!

Sauce
Diced tomatoes
Tomato sauce
Basil (chop real basil)
Garlic seasoning
Pepper
Basil
Onion

Meatballs
Ground beef or turkey
Egg
Basil
Pepper
Sea salt
Garlic

SpagheV squash
Scoop out seeds and stringy stu

Bake @350F x 30 min-1 hour
Scoop out with a fork

Or slice zucchini and boil x 3 minutes

GREEK SALMON
Easy and delicious!

Olives
Cucumber
Avocado
Tomato
Green pepper
Red onion
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
Basil

Dice veggies, drizzle with extra virgin
olive oil, lemon juice and basil

Salmon- you can steam in a wok, or
bake at 350 F for 30 minutes
Yummy with salmon J

Happy Trails Trail mix

This trail mix is great for ights or
hikes!

Ingredients
Walnuts
Raisins
Goji berries
Coconut shavings
Pumpkin seeds
Cocoa nibs

DirecIons

Mix 1/3 cup of each and enjoy
throughout the day as a healthy snack

Turkey Roll Ups

I olen get ques:ons about what I do
for snacksIt doesnt get any easier
than this!

Ingredients

Sliced turkey (buy gluten and dairy
free)
Avocado
Tomato
May add basil or another tasty spice

Roll em up, secure with a toothpick
and eat them!