Root Cause Anti-Candida Autoimmune Menu: WEEK 2. Izabella Wentz, PharmD, FASCP

Transcription

1 2 Root Cause Anti-Candida Autoimmune Menu: WEEK 2 Izabella Wentz, PharmD, FASCP

2 About The Author Dr. Izabella Wentz, PharmD, FASCP, is a pharmacist who has dedicated herself to addressing the root causes of autoimmune thyroid disease, after being diagnosed with Hashimoto s Thyroiditis in She is the author of the New York Times best-selling patient guide Hashimoto s Thyroiditis Lifestyle Interventions for Finding and Treating the Root Cause and is an ardent champion of incorporating lifestyle change and functional medicine into the treatment of autoimmune disease Root Cause Anti-Candida Autoimmune Menu WEEK 2

3 AI FOODS INCLUDED Most organic vegetables Fermented foods Most organic meats Low-glycemic organic fruits Herbs and spices ANTI-CANDIDA INCLUDED VEGETABLES Artichokes Asparagus Avocado Broccoli Brussels Sprouts Cabbage Celery Cucumber Garlic Kale Olives Onions Rutabaga Spinach Zucchini MEATS Beef Chicken Lamb Turkey FISH Anchovies Herring Sardines Wild Salmon FATS Coconut Oil Olive Oil Red Palm Oil Black Olives HERBS/SPICES Basil Black Pepper Cinnamon Cloves Dill Garlic Ginger Oregano Rosemary Thyme Turmeric SEASONING Black Pepper Sea Salt Lemon Juice Coconut Oil Apple Cider Vinegar BEVERAGES Cinnamon Tea Peppermint Tea Ginger Tea Licorice Tea Water (filtered) SWEETENERS Stevia Xylitol AI FOODS AVOIDED Dairy Eggs Grains Legumes Nightshades Potatoes Tomatoes Bell Peppers Eggplant Nightshade spices Paprika Chilis - All Types (jalapeño, habañero, etc.) Chili powder Chili/Red Pepper flakes Cayenne Curry Nuts Seeds Sugar Seaweed ANTI-CANDIDA AVOIDED VEGETABLES Carrots Beets Peas Mushrooms Parsnips Sweet Potatoes White Potato Yams MEATS Pork Products Cured Meat Processed Meat Smoked Meat Vacuum Pack Meat FISH All fish except approved kinds: Anchovies, Herrings, Sardines, Wild Salmon NUTS Cashews Peanuts Pistachios BEVERAGES Black/Green Tea Coffee Energy Drinks Fruit Juice Soda (diet, regular) FRUITS Fresh Fruit Dried Fruit Canned Fruit Fruit Juice CONDIMENTS Horseradish Ketchup Mayonnaise Mustard Relish Soy Sauce Vinegar (except ACV) SWEETENERS Artificial Sweeteners except stevia and xylitol Chocolate Honey Rice Syrup Sugar Syrup ALCOHOL Wine Beer Spirits Liquor Cider PRESERVATIVES Citric Acid Root Cause Anti-Candida Autoimmune Menu WEEK 2 1

4 WEEK 2 MEAL SCHEDULE Day 1: Breakfast: Southwest Breakfast Skillet Page 3 Lunch: Salmon Salad Lettuce Wraps Page 4 Dinner: Asian Turkey Meatballs Page 5 Snack: Avocado and Chicken Sushi Page 6 Day 2: Breakfast: Mexican Breakfast Stir Fry Page 7 Lunch: Duck Salad with Ginger Dressing Page 8 Dinner: Coconut Basil Soup Page 9 Snack: Cilantro Lime Shrimp Page 10 Day 3: Breakfast: Chicken Breakfast Wraps Page 11 Lunch: Thai Shrimp Pesto Spaghetti Squash Pasta Page 12 Dinner: Beef and Rutabaga Stew Page 13 Snack: Avocado Lime Salsa Page 14 Day 4: Breakfast: Sausage and Avocado Breakfast Burrito Page 15 Lunch: Mexican Turkey Lettuce Wraps Page 16 Dinner: Garlic Braised Chicken Salad Page 17 Snack: Asian Beef and Bok Choy Bites Page 18 Day 5: Breakfast: Chicken and Asparagus Hash Page 19 Lunch: Leek and Spinach Turkey Soup Page 20 Dinner: Shrimp and Squash Skewers Page 21 Snack: Dried Asian Beef Leather Page 22 Day 6: Breakfast: Chicken and Greens Skillet Page 23 Lunch: Salmon and Broccoli Salad Page 24 Dinner: Roasted Chicken and Rutabaga Page 25 Snack: Turkey Cucumber Bites Page 26 Day 7: Breakfast: Broccoli and Ground Turkey Stir Fry Page 27 Lunch: Kale and Cucumber Chicken Salad Page 28 Dinner: Zucchini Steak Kabobs Page 29 Snack: Lemony Garlic Brussels Sprouts Chips Page 30 Shopping List Page 31 Root Cause Anti-Candida Autoimmune Menu WEEK 2 2

5 1 DAY 1 BREAKFAST: Southwest Breakfast Skillet Prep Time: 5 minutes Cook Time: 15 minutes 1 pound ground beef 2 cloves garlic, minced 2 cups chopped cabbage 1 large onion, diced 1 teaspoon minced thyme 1 large avocado, peeled and sliced 1/4 cup chopped cilantro In a large skillet over medium heat add the ground beef and garlic and cook for 5 minutes, until beef has browned. To the skillet, add the next 5 ingredients (cabbage through salt and pepper), stir and cook for 5 to 10 minutes, until vegetables are tender. Top the skillet mix with the avocado and cilantro and serve. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 1 3

6 1 DAY 1 LUNCH: Salmon Salad Lettuce Wraps Prep Time: 10 minutes Cook Time: N/A 4 large celeriacs, thinly sliced 1 small red onion, thinly sliced 4 tablespoons chopped parsley 2 tablespoons apple cider vinegar 6 tablespoons olive oil 2 (6-ounce) cooked wild salmon filets, mashed 8 large butter lettuce leaves In a large bowl, mix together the first 7 ingredients. Then add the mashed salmon and mix into the combined mixture and season to taste as needed with salt and pepper. Scoop onto butter lettuce leaves and serve immediately. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 1 4

7 1 DAY 1 DINNER: Asian Turkey Meatballs Prep Time: 5 minutes Cook Time: 15 minutes 1 pound ground turkey 1/2 teaspoon chopped cilantro 1 teaspoon lime juice 1 tablespoon grated ginger 2 cups bok choy, chopped 2 cups broccoli, chopped 1/2 tablespoon coconut oil 1/4 cup coconut aminos 2 cloves garlic, minced In a large bowl, mix the first 6 ingredients (turkey through ginger). Form meat mixture into meatballs. In a large skillet over medium heat, heat coconut oil. To the oil, add the meatballs and bok choy and cook on each side for 2 minutes, until brown. In a small bowl, whisk together remaining ingredients and pour over meatballs and bok choy. Cover and reduce heat to low. Simmer for 10 minutes, until meatballs are no longer pink in the center. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 1 5

8 1 DAY 1 SNACK: Avocado and Chicken Sushi Prep Time: 10 minutes Cook Time: N/A 4 large collard green leaves 1/2 pound chicken breast, cooked and sliced 1 medium avocado, peeled and sliced 1/2 cup cucumber cut into matchsticks 1/2 cup coconut aminos On a large serving platter, layer the collard leaves, chicken, avocado, salt and pepper and cucumber. Roll up each leaf then cut into thirds length-wise. Serve the sushi with the coconut aminos as a dipping sauce. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 1 6

9 2 DAY 2 BREAKFAST: Mexican Breakfast Stir Fry Prep Time: 10 minutes Cook Time: minutes 1 tablespoon olive oil 1/2 pound chicken thighs, chopped 4 cups fresh spinach, chopped 1 teaspoon dried oregano 2 tablespoons lime juice 2 garlic cloves, minced 1/4 cup chopped cilantro Heat a large skillet over medium heat. To the skillet, add the oil. To the oil, add the chicken. Cook for 5 to 7 minutes, until meat is brown. To the skillet, add the next 6 ingredients (spinach through garlic). Cook for 10 minutes, until vegetables are tender. To the skillet, add the cilantro and stir. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 2 7

10 2 DAY 2 LUNCH: Duck Salad with Ginger Dressing Prep Time: 15 minutes Cook Time: N/A 4 cups chopped romaine lettuce 2 cups savoy cabbage 2 tablespoons chopped green onions 4 cups cubed, duck breast (or poultry of your choice) 1 tablespoon grated ginger 1 clove garlic, minced 1/8 cup lime juice 1 tablespoon coconut aminos 2 tablespoons olive oil In a large bowl mix the lettuce, cabbage, green onions and duck. In a blender, blend the remaining ingredients until smooth. Pour the dressing over the salad, toss and serve. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 2 8

11 2 DAY 2 DINNER: Coconut Basil Soup Prep Time: 10 minutes Cook Time: 30 minutes 1 tablespoon olive oil 2 cloves garlic, minced 1 pound ground beef 1 large head cauliflower, cut into florets 3 cups bone broth 1 (14-ounce) can full fat coconut milk 1 cup chopped celery 1/4 cup chopped basil In a large pot over medium heat, heat oil. To the pot, add the garlic. Cook for 5 minutes then add the beef and cauliflower. Cook for 5 minutes, until beef is brown. To the pot, add the remaining ingredients and stir. Cover and reduce heat to low. Simmer for 20 minutes, until beef is cooked through and vegetables are tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 2 9

12 2 DAY 2 SNACK: Chopped Cilantro Lime Shrimp Prep Time: 5 minutes Cook Time: N/A 1/2 cup chopped cilantro 3 tablespoons lime juice 2 tablespoons olive oil 1 clove garlic, minced 1 pound shelled and deveined shrimp, steamed and chopped 2 cups arugula lettuce In a food processor, blend the first 6 ingredients (cilantro through salt and pepper). In a large bowl, toss the cilantro sauce with the shrimp and arugula serve. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 2 10

13 3 DAY 3 BREAKFAST: Chicken Breakfast Wraps Prep Time: 5 minutes Cook Time: 5 minutes 2 teaspoons coconut oil 1 large onion, chopped 2 cups cooked and shredded chicken breast 2 tablespoons lime juice 2 large avocadoes 4 large romaine lettuce leaves In a large skillet over medium heat, heat coconut oil. To the oil, add the onion and chicken. Cook for 5 minutes, until chicken is heated through. To the skillet, add the salt and pepper and lime juice. Stir and serve in romaine lettuce leaves layered with slices of avocado Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 3 11

14 3 DAY 3 LUNCH: Thai Shrimp Pesto Spaghetti Squash Pasta Prep Time: 10 minutes Cook Time: 45 minutes 2 cups basil leaves 1 tablespoon apple cider vinegar 3 cloves garlic, minced 3 tablespoons olive oil 2 tablespoons coconut oil 1 large spaghetti squash, halved, seeded 1 pound shrimp, peeled 2 tablespoons fresh lime juice 2 tablespoons chopped cilantro Preheat oven to 375 degrees F. Line a large baking sheet with parchment paper and place squash halves face down and bake for 35 minutes or until the squash strands are soft and tender. Let cool, scrape out squash strands and set aside. In a food processor or blender, combine the ingredients 1 to 4 for the pesto, (basil through olive oil) and blend until smooth. Set aside. In a large bowl, mix squash strands with pesto sauce to coat and set aside. On a large cutting board, season shrimp on both sides lightly with salt and pepper. In a large skillet over medium-high heat, heat coconut oil and add shrimp in batches as needed. Cook for 2 minutes each side and repeat, cook until shrimp turns pink and remove from heat. Place cooked shrimp into large bowl with the pesto-covered squash and stir to combine. Serve warm with limejuice and cilantro sprinkled on top. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 3 12

15 3 DAY 3 DINNER: Beef and Rutabaga Stew Prep Time: 10 minutes Cook Time: 4 hours 20 minutes 4 tablespoons coconut oil, divided 2 large onions, thinly sliced 1 pound stew beef meat, cut into cubes 2 cups rutabagas, chopped 1 large celery stalk, chopped 2 bay leaves 4 cups bone broth 1 1/2 teaspoons dried thyme In a large cooking pot on medium heat, heat oil and add onions, stir and cook for 10 to 15 minutes or until lightly browned. Remove onions from pot and set aside. Turn heat up to medium-high and add remaining oil and sear beef on each side, about 3 to 5 minutes per side, or until lightly browned. Add remaining ingredients to the pot, stir, cover and reduce heat to medium-low. Let cook for 4 hours or until the beef is cooked to desired tenderness. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 3 13

16 3 DAY 3 SNACK: Avocado Lime Salsa Prep Time: 15 minutes Cook Time: N/A 1 cup cooked and chopped chicken 2 large avocados, peeled and cubed 1 large radish, chopped 1 tablespoon coconut oil 1 tablespoon diced red onion 3 tablespoons lime juice 1 large cucumber, diced In a large bowl, mix the first 7 ingredients (chicken through lime juice). Serve avocado salsa with cucumber. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 3 14

17 4 DAY 4 BREAKFAST: Beef and Avocado Breakfast Burrito Prep Time: 5 minutes Cook Time: 15 minutes 1 tablespoon coconut oil 1 pound ground beef 2 teaspoons chopped oregano 1/4 cup chopped scallions 1 tablespoon olive oil 4 large cabbage leaves 1 large avocado, peeled and sliced Preheat broiler to high. Line a large baking sheet with parchment paper. In a large skillet, heat coconut oil over medium-high heat. To the oil, add the next 5 ingredients (beef through salt and pepper). Cook for 5 minutes, or until the beef is cooked through. Set aside while preparing cabbage leaves. For the cabbage, rub both sides of each leaf with olive oil. Place on the parchment lined baking sheet and place under preheated broiler. Broil for 3 minutes on each side, until each side is tender and slightly brown on the edges. Layer the cabbage, beef and avocado and fold into burritos. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 4 15

18 4 DAY 4 LUNCH: Mexican Turkey Lettuce Wraps Prep Time: 10 minutes Cook Time: 25 minutes 2 tablespoons coconut oil 2 medium onions, diced 2 pounds ground turkey 3 cups chopped baby spinach 4 cloves garlic, minced 2 tablespoons dried oregano 1/2 cup chopped cilantro 2 cups diced avocados 8 large romaine lettuce leaves In a large skillet over medium-high, heat oil, add onions and cook about 5 minutes, or until translucent. Add turkey and cook for 8 to 10 more minutes, or until turkey is cooked throughout. Add next 6 ingredients (spinach through salt and pepper), and cook 5 to 8 more minutes, or until vegetables have softened slightly. Pour out excess liquid in skillet. Serve warm on top of whole romaine lettuce leaves garnished with avocado and cilantro. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 4 16

19 4 DAY 4 DINNER: Garlic Braised Chicken Salad Prep Time: 10 minutes Cook Time: 20 minutes 1 pound chicken breast 2 tablespoons coconut oil 2 cloves garlic 1/2 tablespoon fresh lemon juice 1/2 cup water 1/2 cup green onions, chopped 3 cups arugula lettuce 1 1/2 cups thinly sliced radicchio 1/2 cup radish, sliced 1/4 cup finely chopped parsley 1 tablespoon olive oil On a large cutting board, season chicken with salt and pepper and set aside. In a large skillet over medium-high heat, heat oil and add chicken and cook for 2 minutes on each side, or until golden. Add garlic, lemon juice and 1/2 cup water and bring to a simmer and reduce heat to low. Cover and let cook for 10 minutes, remove lid and turn heat back to medium-high. Remove chicken and let the rest simmer for 3 to 5 more minutes, or until a thicker sauce forms and then remove from heat and set aside. Slice chicken into thin strips. In a large bowl, toss the remaining ingredients, top with sliced chicken and lemon garlic reduction. Serve immediately. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 4 17

20 4 DAY 4 SNACK: Asian Beef and Bok Choy Bites Prep Time: 5 minutes Cook Time: N/A 1/2 pound cooked beef steak, chopped 1 tablespoon lemon juice 1/2 cup coconut aminos 1 clove garlic, minced 1 tablespoon grated ginger 2 cups chopped bok choy In a medium bowl, mix together the first 7 ingredients (steak through ginger). Spoon mixture onto bok choy and serve. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 4 18

21 5 DAY 5 BREAKFAST: Chicken Asparagus Hash Prep Time: 10 minutes Cook Time: 10 minutes 1 tablespoon coconut oil 2 cups chopped chicken breast 1/4 cup chopped scallions 2 cups chopped asparagus 2 teaspoons chopped oregano In a large skillet over medium heat, heat the coconut oil. To the skillet, add all the ingredients and stir. Cook for 10 minutes, until chicken is cooked through and vegetables are tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 5 19

22 5 DAY 5 LUNCH: Leek and Spinach Turkey Soup Prep Time: 10 minutes Cook Time: 40 minutes 2 tablespoons coconut oil 1 large leek, diced 4 cups spinach 1 (14-ounce) can coconut milk 2 cups bone broth 3 cups browned ground turkey 1 teaspoon ground sage In a large pot, heat coconut oil over medium heat. Sauté leek for 5 minutes. Add the remaining ingredients, turn heat up to high and bring to a boil. Reduce heat to low and cover pot. Simmer soup for 30 minutes, until the vegetables are slightly tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 5 20

23 5 DAY 5 DINNER: Shrimp and Squash Skewers Prep Time: 5 minutes Cook Time: 20 minutes 1 pound shelled and deveined shrimp 1 cup chopped zucchini 1 cup chopped summer squash 1 large onion, cut into wedges 2 tablespoons coconut aminos 1 clove garlic, minced 1 tablespoon olive oil Heat grill to medium heat. In a large bowl, toss all the ingredients. Thread the shrimp, zucchini, summer squash and onion onto large skewers. Place skewers on preheated grill and cook for 5 to 10 minutes on each side until shrimp is opaque and cooked through and vegetables are tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 5 21

24 5 DAY 5 SNACK: Dried Asian Beef Leather Prep Time: 15 minutes Cook Time: 6 to 10 hours 3 pounds ground beef 5 teaspoons onion powder 4 tablespoons coconut aminos 1 teaspoon lime juice 1 cup bone broth In a large bowl, mix all the ingredients well. Place meat mixture into a piping bag and refrigerate for 1 hour. On a parchment paper lined cookie sheet, pipe beef mixture into strips. Preheat oven to 145 degrees F. Place cookie sheet in the oven and bake for 6 to 10 hours, until meat is cooked through. Allow jerky to cool on paper towels (to absorb any excess moisture). Serve at room temperature. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 5 22

25 6 DAY 6 BREAKFAST: Chicken and Greens Skillet Prep Time: 10 minutes Cook Time: minutes 1 tablespoon coconut oil 1 pound chopped chicken breast 1 clove garlic, minced 2 tablespoons apple cider vinegar 2 tablespoons green onion 2 cups chopped dandelion greens 3 cups napa cabbage In a large skillet over medium heat, heat coconut oil. To the oil, add the chicken and garlic. Cook for 5 minutes, until chicken is brown. To the chicken mixture, add the remaining ingredients and stir. Cook for 5 to 10 minutes, until chicken is cooked through and greens are tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 6 23

26 6 DAY 6 LUNCH: Salmon and Broccoli Salad Prep Time: 10 minutes Cook Time: N/A 1 tablespoon coconut oil 2 cups cubed wild salmon 2 cloves garlic, minced 2 cups shredded broccoli 4 cups spinach leaves 1/4 cup olive oil 1/4 cup fresh lime juice 2 tablespoons fresh, chopped basil In a large skillet over medium heat, heat the oil. To the skillet, add the salmon and garlic and cook for 10 minutes. To the salmon mixture add the salt and pepper and cook for 5 minutes, until fish flakes easily with fork. Remove from heat and allow to cool. In a large bowl, mix the salmon mixture with the broccoli and spinach. In a small bowl whisk the remaining ingredients, season with salt and pepper to taste and pour over the salad and toss. Serve right away. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 6 24

27 6 DAY 6 DINNER: Roasted Chicken and Rutabaga Prep Time: 15 minutes Cook Time: 55 minutes 1 pound chicken thighs 2 cups chopped rutabaga 1 large onion, chopped 1 large leek, chopped 1 cup spinach 2 cloves garlic, minced 1 tablespoon olive oil 1/4 cup bone broth 2 tablespoons chopped basil Preheat oven to 375 degrees F. In a large bowl, toss all the ingredients. In a large Dutch oven, place all the ingredients and cover. Place in the oven and cook for 40 minutes, stirring halfway through. Uncover Dutch oven and cook an additional 15 minutes, until vegetables are brown around the edges and tender and chicken is cooked through. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 6 25

28 6 DAY 6 SNACK: Turkey Cucumber Bites Prep Time: 10 minutes Cook Time: N/A 1 large turkey breast, cooked and sliced 1 tablespoon chopped dill 2 tablespoons apple cider vinegar 1 large cucumber, peeled and sliced long ways In a medium bowl, mix the first 5 ingredients (turkey through vinegar). Place turkey pieces at the end of the cucumber slices and roll up. Serve cold or at room temperature. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 6 26

29 7 DAY 7 BREAKFAST: Broccoli and Ground Turkey Stir Fry Prep Time: 10 minutes Cook Time: 20 minutes 2 cups broccoli florets 3 cups chopped kale 1 small onion, sliced 1 tablespoon chopped thyme 1 tablespoon coconut oil 1/2 pound ground turkey In a large bowl, mix the first 6 ingredients (broccoli through salt and pepper). In a large skillet over medium heat, heat coconut oil. To the oil, add the turkey and cook for 10 minutes, until turkey is cooked through. To the turkey, add the contents of the bowl and stir. Cook for 10 minutes, until vegetables are tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 7 27

30 7 DAY 7 LUNCH: Kale and Cucumber Chicken Salad Prep Time: 10 minutes Cook Time: N/A 1/2 pound cooked ground chicken 2 cups chopped kale 2 tablespoons chopped parsley 2 cups cucumber, chopped 1/4 cup lemon juice 2 teaspoons apple cider vinegar 2 tablespoons full fat coconut milk 1 tablespoon melted coconut oil 1/4 cup chopped red onion In a large bowl, mix the first 4 ingredients (chicken through cucumber). In a small bowl, whisk the remaining ingredients. Pour the dressing over the salad and toss. Serve chilled or at room temperature. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 7 28

31 7 DAY 7 DINNER: Zucchini Steak Kabobs Prep Time: 15 minutes Cook Time: 20 minutes 1 pound steak of choice, chopped 2 cups cubed red onion 1 cup zucchini, thickly sliced 2 tablespoons lemon juice 1 clove garlic, minced 1 tablespoon olive oil 1/4 cup chopped basil Heat grill to medium heat. In a large bowl, toss all the ingredients and thread each ingredient onto large skewers. Place skewers on the grill and cook for 5 to 10 minutes on each side until steak is cooked to desired level of doneness. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 7 29

32 7 DAY 7 SNACK: Lemony Garlic Brussels Sprout Chips Prep Time: 10 minutes Cook Time: 5 minutes 2 cups chopped Brussels sprouts 2 tablespoons coconut oil 2 teaspoons ground cinnamon 2 tablespoons fresh lemon juice Preheat oven to 350 F. Mix the leaves, coconut oil, and sea salt together in a large bowl. Line two large baking trays with parchment. Divide the leaves evenly in a single layer on each tray. Bake each tray for 8 10 minutes or until crispy and brown around the edges. Squeeze some lemon juice over the chips and eat immediately. Root Cause Anti-Candida Autoimmune Menu WEEK 2: DAY 7 30

33 SHOPPING LIST MEAT Beef (1 pound, stew meat) Beef (6 pounds, ground) Beef steak (1 1/2 pounds) Chicken (3 cups, chopped) Chicken (2 cups, shredded) Chicken (1/2 pound, ground) Chicken breast (2 1/2 pounds) Chicken thighs (1 1/2 pounds) Duck breast (4 cups, cubed) Salmon filets (2 (6-ounce), wild-caught) Salmon (2 cups, cubed wild-caught) Shrimp (3 pounds) Turkey breast (1, large) Turkey (3 cups, ground) Turkey (3 1/2 pounds, ground) PRODUCE Arugula lettuce (5 cups) Asparagus (2 cups, chopped) Avocados (1, medium) Avocados (6, large) Avocados (2 cups, diced) Baby spinach (3 cups, chopped) Bok choy (4 cups) Broccoli (6 cups) Brussels sprouts (2 cups, chopped) Butter lettuce (8, large leaves) Cabbage (4, large leaves) Cabbage (2 cups, chopped) Cauliflower (1 large head) Collard greens (4 large leaves) Celeriacs (4, large) Celery stalk (1, large) Celery (1 cup, chopped) Cucumber (2, large) Cucumber (1/2 cup, cut into matchsticks) Cucumber (2 cups, chopped) Dandelion greens (2 cups, chopped) Garlic (26 cloves) Ginger (3 tablespoons, grated) Green onions (4 tablespoons, chopped) Green onions (1/2 cup, chopped) Kale (5 cups, chopped) Lemon juice (5 1/2 tablespoons) Lemon juice (1/4 cup) Leek (2, large) Lime juice (2 teaspoons) Lime juice (12 tablespoons) Lime juice (3/8 cup) Napa cabbage (3 cups) Onions (1, small) Onions (2, medium) Onions (6, large) Radicchio (1 1/2 cups, thinly sliced) Radish (1 large, chopped) Radish (1/2 cup, sliced) Red onions (1, small) Red onions (1 tablespoon, diced) Red onions (1/4 cup, chopped) Red onions (2 cups, cubed) Romaine lettuce (12 large leaves) Romaine lettuce (4 cups, chopped) Rutabagas (4 cups, chopped) Savoy cabbage (2 cups) Scallions (1/2 cup, chopped) Spaghetti squash (1, large) Spinach leaves (13 cups) Summer squash (1 cup, chopped) Zucchini (1 cup, chopped) Zucchini (1 cup, thickly sliced) (Continued next page) Root Cause Anti-Candida Autoimmune Menu WEEK 2 31

34 SHOPPING LIST (continued) CANNED GOODS (OR HOMEMADE) Bone broth (10 1/4 cups) Coconut milk (2 (14-ounce) cans) Coconut milk (2 tablespoons) CONDIMENTS Apple cider vinegar (2 teaspoons) Apple cider vinegar (7 tablespoons) Coconut aminos (7 tablespoons) Coconut aminos (1 1/4 cups) Coconut oil (2 teaspoons) Coconut oil (21 1/2 tablespoons) Olive oil (20 tablespoons) Olive oil (1/4 cup) SPICES/HERBS Basil (4 tablespoons, fresh, chopped) Basil (2 1/2 cups, fresh) Bay leaves (2) Black Cilantro (1/2 teaspoon, fresh, chopped) Cilantro (2 tablespoons, fresh, chopped) Cilantro (1 1/2 cup, fresh, chopped) Cinnamon (2 teaspoons, ground) Dill (1 tablespoon, chopped) Onion powder (5 teaspoons) Oregano (4 teaspoons, fresh, chopped) Oregano (1 teaspoon, dried) Oregano (2 tablespoons, dried) Parsley (6 tablespoons, chopped) Parsley (1/4 cup, fresh, finely chopped) Sage (1 teaspoon, ground) Thyme (2 1/2 teaspoons, fresh, minced) Thyme (1 tablespoon, fresh, chopped) Root Cause Anti-Candida Autoimmune Menu WEEK 2 32

35 Dear Reader, I hope that you have found this guide helpful. I m passionate about teaching patients and clinicians how to overcome and reverse Hashimoto s! I ve dedicated the last 6+ years to research on the subject. The more I learn, the more I share. You can sign up to get the Depletions and Digestion chapter of my book, a free thyroid diet guide and recipes at If you found this short guide helpful, you may also be interested in my Hashimoto s book (link: my New York Times bestselling patient guide on how to overcome Hashimoto s. Wishing you all the best on your journey! Warmly, Izabella Wentz, PharmD, FASCP The medical information in on this ebook is provided as an educational resource only, and is not intended to be used or relied upon for any diagnostic or treatment purposes. This information should not be used as a substitute for professional diagnosis and treatment. Please consult your health-care provider before making any health-care decisions or for guidance about a specific medical condition. Root Cause Anti-Candida Autoimmune Menu WEEK 2 33