Thyroid. Kitchen SHOPPING TIPS & GROCERY LIST. Lisa Markley, MS, RDN

Transcription

1 T H E E S S E N T I A L Thyroid Kitchen SHOPPING TIPS & GROCERY LIST Lisa Markley, MS, RDN

2 This resource is a complement to The Essential Thyroid Cookbook Blue Wheel Press, LLC BLUE WHEEL PRESS TM The information contained in this guide is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or condition. The information provided herein should not be construed as personal medical advice or instruction. No action should be taken solely based on the contents of this guide.

3 Introduction The Essential Thyroid Kitchen Shopping Tips The Essential Thyroid Kitchen Grocery List Guide to the Recipes Watermelon Cherry Limeade Spritzer Caramelized Onion, Roasted Vegetable, and Swiss Chard Frittata Dark Chocolate Banana Walnut Muffins Sesame Seaweed Sprinkle

4 INTRODUCTION Welcome to The Essential Thyroid Cookbook bonus guide. Thank you so much for purchasing our cookbook your support means the world to us! As a special gift, we re thrilled to offer our Essential Thyroid Kitchen Shopping Tips and Grocery List, as well as a few bonus recipes not found in the cookbook. This guide provides essential tools and information that will help you navigate healthier choices at the point-ofpurchase truly where the rubber meets the road. Please be sure to also read Part 2 of our cookbook (the Essential Thyroid Kitchen section) for more on smart shopping. Included in the pages that follow are: Practical shopping tips, including healthful strategies for label reading A comprehensive grocery list featuring the thyroid- and immune-supportive foods we thoroughly researched and feature in the cookbook. The foods are listed department by department, making it very user-friendly. The list also includes a few additional tips that are relevant to making excellent choices in each food group. Delicious bonus recipes Just like the recipes in our cookbook, the bonus recipes included here: Emphasize nutrient-dense, whole food ingredients full of color and flavor Are gluten-free, dairy-free, and free of refined sugars and other highly processed ingredients Are targeted to the home cook and easy to prepare; they can all can be made in 30 minutes or less Are thoughtfully created to appeal to all palates Contain sensible adaptations, whenever possible, to fit dietary practices commonly used to address thyroid imbalances and autoimmunity, such as Paleo and Autoimmune Protocol (AIP) It s our joy to share our cookbook and this additional guide with you. After some practice getting in the habit of using the tools provided in this guide, you ll see many of the strategies become second nature. We hope that it helps take the guesswork out of eating healthfully for your thyroid and immune system and helps provide you with longlasting results and lifelong vitality. Yours in health, Lisa Markley, MS, RDN 1

5 THE ESSENTIAL THYROID KITCHEN SHOPPING TIPS When adopting a healthier diet and lifestyle, making changes can often feel overwhelming, especially if the foods recommended are foreign to you. While this list is not intended to fully encompass every healthful ingredient you could possibly place in your shopping cart, it provides a great starting point for understanding key staples that will provide your body with the nutrients necessary for optimizing your nutritional status and supporting your thyroid and immune health. We all know that fresh, whole food, especially food eaten within 24 to 48 hours of harvest, is at its peak of flavor and nutrition. But we also live in the real world, where fresh food isn t always available due to changes in the growing season; nor is it always realistic to find and prepare because of our busy lifestyles. With the average grocery store boasting over 40,000 foods and food products, knowing where to start can be confusing. Where to Start Strive to gather most of your grocery items from the perimeter of the store this is where the freshest, least-processed items are located. And know that it s okay and often necessary to take savvy shortcuts by supplementing with conscientiously selected canned, frozen, and packaged options but learn how to read the labels. (If you d like to learn how to become a label-reading sleuth, you can find a link to Jill s Understanding Nutrition Labeling on Our Food class on our website (/labeling). It s an audio transcript of a class that she taught at the University of Minnesota s College of LearningLife.) Begin by adding a few ingredients you think you ll use most often. Be brave enough to get outside your comfort zone and try at least one new item a week draw inspiration from sales and seasonal items. Over time, as you learn about and experiment with new items, your cooking repertoire and culinary confidence will grow, naturally. 2

6 As you build your pantry with healthful ingredients, start discarding any unhealthy, processed, and outdated items. This may include poor quality processed oils, artificial colors and sweeteners, expired condiments, old spices, processed meats, processed breakfast cereals, sugary treats, and other junk foods. Following these tips will help you in selecting the most health-supportive grocery items. Shopping Strategy 1. Think about your shopping strategy in two ways: bigger trips to build up and maintain non-perishable pantry staples (monthly) and more frequent trips (weekly) to pick up perishables. 2. Plan your meals and snacks for the week. Include dishes that make great leftovers, like soups and stews, or batch-cooked items that can easily be incorporated into multiple meals, like roasted chicken and roasted vegetables. 3. Take inventory of what you already have on hand. Create your shopping list in order of how you shop each department. 4. Shop in season. A weekly trip to the local farmers market can be a fun way to get exposed to new and delicious varieties of fresh, seasonal foods. 5. Don t forget your reusable grocery bags. Ask the bagger to separate perishables from non-perishables while bagging to make putting groceries away a breeze. 3

7 Label-Reading 1. No matter how healthful a product sounds, never ever believe the health claims loudly proclaimed on the front of the package. Dig deeper and learn to read labels to understand what you re putting in your body. Start by reading the ingredient list to find products that contain only whole food ingredients that are as close to nature as possible. Note: If you need a PhD in chemistry to understand the ingredients list, it s likely loaded with chemical additives and preservatives that we simply don t need to be consuming. Oftentimes there are preservative-free versions of your favorite pantry staples. 2. Minimize/avoid products that contain highly processed poor quality fats and oils like corn, soybean, safflower, sunflower, and vegetable oil blends. Avoid anything listing hydrogenated or partially hydrogenated oils. In high amounts, these oils can increase inflammation in the body. Unfortunately, these oils are in nearly every processed food product, making them relatively easy to over consume if you re not paying attention. 3. Read labels to minimize added sugars. Hidden sugar may be listed as sugar, corn syrup, high fructose corn syrup, corn sweetener, molasses, brown rice syrup, honey, agave nectar, maple syrup, evaporated cane juice, malt syrup, beet sugar, fruit juice concentrate, glucose, lactose, fructose, dextrose, or maltose. On an ingredient list, the higher up the sugar is listed, the more sugar there will be in the product. Tip: Keep in mind that every 4 grams of added sugar indicated on the Nutrition Facts Panel equals 1 teaspoon of sugar. The American Heart Association (AHA) recommends the upper limit of added sugars for women to be no more than about 6 teaspoons of sugar or 24 grams per day. For men, it s no more than 9 teaspoons or 36 grams. 4. Did you know that most sodium in the diet comes from packaged, processed foods, not the salt that you add to your food at the table? Read labels and select packaged foods that contain close to or less than 5% of the Daily Value (DV) for sodium as indicated on the Nutrition Facts Panel. Avoid high-sodium products greater that 20% of the Daily Value. Note: The salt in processed, packaged foods does not provide a reliable source of iodine. Try to obtain your iodine from sources like seafood and sea vegetables such as kelp granules, dulse flakes, and nori, or use small amounts of iodized sea salt. (You ll find a well-researched chapter in The Essential Thyroid Cookbook about the iodine controversy.) Be sure to check out our website for specific brands and products that we love (). Note: Our Products page is being built out the summer of Please check back closer to our publication date of September 19, 2017 for a full list of our product recommendations. 4

8 THE ESSENTIAL THYROID KITCHEN GROCERY LIST Use these resources to find retail food co-ops, farmers markets, and CSAs in your area. They also include help in finding farms, farm-to-table restaurants, and other sources of local, sustainable food: Local Harvest: Eat Wild: Eat Well Guide: Produce Choose a colorful assortment of fresh fruits and vegetables to help you (and other members of your household) reach a daily minimum goal of 2½ cups of fruit and 3 cups of vegetables every day. Select organic or sustainably-grown when possible. Familiarize yourself with the Environmental Working Group s Dirty Dozen and Clean 15 list for produce items you may want to prioritize purchasing organically and see the chapter, Both/And: Organic and Sustainable Farming in The Essential Thyroid Cookbook. o Leafy greens: spinach, Swiss chard, arugula, kale, romaine lettuce, spring mix, turnip greens, collard greens, mustard greens o Cruciferous vegetables: broccoli, Brussels sprouts, cabbage, cauliflower, kohlrabi, turnips o Starchy vegetables: sweet potatoes, winter squash (butternut, spaghetti, acorn), potatoes o Asparagus o Avocado o Bell peppers (red, orange, or yellow) o Cucumbers o Carrots o Celery o Fennel bulb o Garlic o Ginger o Mushrooms (crimini, portobello, shiitake, white button) o Onions, leeks, and/or shallots 5

9 o Tomatoes o Turmeric root o Citrus fruits (oranges, grapefruit, tangerines, lemons, limes) o Berries o Apples o Pears o Bananas o Pineapple o Pomegranate o Fresh herbs: cilantro, parsley, basil, mint, thyme Meat Select organic, grass-fed, and wild whenever possible. Choose the leanest cuts and trim away visible fat when possible. Meat can be stored in the refrigerator for a few days or the freezer for up to three months. o Whole chicken o Chicken breast o Turkey breast o Ground chicken o Ground turkey o Lean ground beef (>90%), preferably grass-fed o Lean beef (loin cuts) o Bison (buffalo) o Lean pork (loin cuts) o Liver (grass-fed) 6

10 Seafood Recommendation for fish is to eat at least two (4-oz.) servings cold-water fish per week. Unless you re planning to prepare fresh fish the day you buy it, store it in the freezer until ready to use. o Wild salmon, halibut, cod, or trout o Shrimp o Scallops o Crab or lobster o Mussels, oysters, or clams The three resources below are the go-to for learning about fish that s responsibly farmed and caught, in ways that have the least impact on the environment and can be traced to a sustainable source, is richest in Omega-3 fatty acids, and is lowest in mercury contamination: Environmental Working Group s Good Seafood Guide: Monterey Bay Aquarium's Seafood Watch: Marine Stewardship Council, certified sustainable: Frozen Foods Select a variety of quick go-tos that can be used to doctor up any meal. Optimal storage time is 3 months. o 2-3 frozen fruits (blueberries, strawberries, raspberries, blackberries, cherries, mangoes, peaches, pineapple) o 2-3 frozen vegetables (broccoli, green beans, peas, corn, spinach, cauliflower rice ) o Edamame or lima beans o Shrimp or scallops o Vacuum-sealed wild salmon Eggs/Non-Dairy Milk Products o Plant-based, unsweetened non-dairy milk (almond, soy, cashew, coconut, hemp, etc.) o Unsweetened coconut milk yogurt o Pastured, organic eggs If you d like to make your own non-dairy milk, see the chapter, Nourishing Beverages in The Essential Thyroid Cookbook for our easy, go-to plant-based milk recipes. 7

11 Fermented Foods Including fermented foods into your diet on a daily basis can help improve digestive health. Be sure to only select refrigerated versions of the items listed. o Lacto-fermented pickles or pickled vegetables o Kimchi o Sauerkraut o Miso (chickpea miso, if you re soy-free) o Tempeh o Kombucha tea o Coconut water kefir Whole Grains and Whole Grain Products Prioritize intact, whole grains over processed grain products, whenever possible. Read labels and look for items that contain >3 grams fiber per serving. Many whole grains can be purchased for less in the Bulk department. Pre-cooked brown rice and quinoa are also available in the freezer section. o Brown rice o Forbidden (black) rice o Certified gluten-free oats rolled or steel cut o Quinoa o Millet o Buckwheat o Amaranth o 100% corn tortillas o Whole grain gluten-free crackers o Whole grain gluten-free pasta To learn about why we re not anti-grain, see the chapters, Why This is Not Another Paleo or AIP Cookbook and its subchapter, In Defense of Grains in The Essential Thyroid Cookbook, or you can go here. 8

12 Dried Beans/Legumes Many dried beans/legumes can be purchased for less in the Bulk department. These are great for batch cooking. o Red lentils o Green lentils o Split peas o Black beans o Pinto beans o Adzuki beans o Kidney beans To learn about why we re not anti-legume, see the chapters, Why This is Not Another Paleo or AIP Cookbook and its subchapter, In Defense of Grains in The Essential Thyroid Cookbook, or you can go here. Nuts/Seeds/Nut Butters Make it a goal to eat ¼ cup nuts/seeds or 2 tablespoons nut butter per day for the healthy fats, protein, and minerals they provide. Eating a variety will ensure you re getting a full spectrum of nutrients. Many nuts, seeds, and nut butters can be purchased for less in the Bulk department. Store in the refrigerator to preserve optimal freshness. o Natural peanut butter o Natural almond butter o Sesame tahini o Raw, unsalted nuts (almonds, cashews, pecans, walnuts, hazelnuts, pistachios) o Raw, unsalted seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds, chia seeds, hemp seeds) Canned Goods Watch out for added salt, sugar, and preservatives use the label reading tips above. Opt for items in packaged in BPA-free cans, aseptic tetra-paks, or glass. o Black beans, pinto beans, kidney beans, Great Northern beans, garbanzo beans o Canned tuna packed in water o Canned wild salmon o Canned sardines in olive oil or water o Tomato sauce o Diced or crushed tomatoes 9

13 o Tomato paste o Coconut milk o Low-sodium chicken broth or chicken bone broth o Low-sodium beef broth or beef bone broth o Low-sodium vegetable broth o Salsa Baking o Arrowroot starch o Baking powder o Baking soda o Almond flour o Coconut flour o Tapioca flour o Chickpea (garbanzo bean) flour o All-purpose gluten-free flour blend Oils, Vinegars, Condiments, Sweeteners o Extra-virgin olive oil o Avocado oil o Coconut oil o Ghee (clarified butter) o Reduced sodium tamari soy sauce o Coconut aminos o Apple cider vinegar o Balsamic vinegar o Champagne vinegar o Rice vinegar o Dijon mustard o Ketchup (free of high fructose corn syrup) o Local honey o Pure maple syrup o Coconut sugar or Sucanat 10

14 Dried Spices and Herbs o Basil o Bay leaves o Black pepper o Cardamom o Cayenne o Chili powder o Cinnamon o Cumin o Garlic powder o Ginger o Nutmeg o Nutritional yeast o Onion powder o Oregano o Paprika o Pure vanilla extract o Red chili flakes o Sea salt o Thyme o Turmeric Spice Blends o All-purpose seasoning blend (MSG/salt-free) o Curry powder o Garam Masala o Herbs de Provence o Italian herb blend o Taco seasoning (MSG/salt-free) o Ras el hanout 11

15 Sea vegetables o Kelp granules o Dulse flakes o Nori o Wakame o Eden brand sesame seaweed gomasio Chocolate o Unsweetened cocoa powder o Unsweetened cacao nibs o Dark chocolate (>70%) Dried fruits Look for dried fruits that don t contain added sugars or sulfur. o Dates o Unsweetened coconut flakes o Raisins or currants o Apple juice sweetened cranberries o Dried apricots Beverages Opt for unsweetened beverages and be mindful of caffeine intake found in green tea, if you re sensitive. o Green tea o Chamomile tea o Peppermint tea o Nettle tea o Tulsi tea o Sparkling water (unsweetened) 12

16 GUIDE TO THE ESSENTIAL THYROID RECIPES Vegan. - bles, whole grains, beans/legumes, and nuts and seeds. Some of our recipes include honey although many vegans may choose to omit it. Paleo. meats and eggs, vegetables (including starchy vegetables), fruit, nuts and seeds, and healthful oils. Autoimmune Protocol. dairy, eggs, nuts and seeds, refined sugars, highly processed oils, nightshades (peppers, potatoes, eggplant, tomatoes), spices derived from nightshades (e.g. cayenne, paprika, chili-based spices), and spices derived from seeds (e.g. cumin, nutmeg, fennel, mustard, caraway). Black pepper is not a nightshade so it was not eliminated from our AIP adaptations. But if you re on an AIP diet, we recommend you re midly cautious with its use. Elimination Provocation Diet. targeted, temporary Elimination Provocation diet, also known as the gold stancorn, nightshades, nuts, peanuts (a legume), shellfish, citrus, and refined sugars. See the chapter, Elimination Provocation Diet Instructions in Part One for additional information. 30 Minutes or Less. These recipes take a total of 30 minutes or less to prepare. 13

17 Nutrient Legend It was important to Jill and me to do the hard grafting and necessary foundational nutrient research to make the recipes in The Essential Thyroid Cookbook, including the recipes in this guide, the most beneficial for you. We spent a great deal of time weeding through the subjective nature of nutrition and sleuthing out the most supportive nutrients for the thyroid and immune system and then researching the foods that are dense sources of these nutrients. This research is the heart and soul of our cookbook. You can find a legend at the bottom of the following recipes, with the exception of the spritzer. Below are all of the thyroid- and immune-supportive nutrients we identified, including the symbols we incorporated in our recipes, as appropriate. In the chapter, The Nutritional Heavy Hitters in The Essential Thyroid Cookbook, we show you how and why these nutrients are so beneficial. Nutrients supportive to both thyroid and immune function: Vitamin A (as beta-carotene) A(beta) Vitamin A (as retinol) A(ret) Vitamin B 1 B 1 Vitamin B 2 B 2 Additional nutrients supportive to thyroid function: Vitamin B 6 B 6 Vitamin B 12 B 12 Vitamin C C Vitamin D D Iodine Manganese Tyrosine I Mn Ty Vitamin E Calcium Copper E Ca Cu Additional nutrients supportive to immune function: Iron Fe EGCG Eg Magnesium Mg Glutathione Gl Selenium Se Lycopene Ly Zinc Zn Probiotics Pr Omega-3 fatty acids O3 Resveratrol Rv 14

18 WATERMELON CHERRY LIMEADE SPRITZER This thirst-quenching beverage is the perfect blend of sweet and tart. Watermelon is hydrating and cherries add a whole new level of antioxidant protection. I highly recommend adding in the pomegranate arils for an extra burst of flavor. Serves 2 Ingredients 1 cup fresh watermelon 1 cup frozen cherries 1 whole lime, peeled and segmented 1-2 teaspoons raw honey 6-8 ice cubes 16 ounces sparkling mineral water 1-2 tablespoons chia seeds ½ cup pomegranate arils (optional) Preparation 1. Place watermelon, cherries, lime, honey, and ice cubes into your blender in the order listed. Secure the lid and blend until smooth. 2. Fill a ounce glass halfway with the blended mixture and top off with sparkling mineral water. Stir in chia seeds and optional pomegranate arils, if desired. AIP adaptations: Omit chia seeds. Elimination Diet Adaptation: Omit lime. 15

19 CARAMELIZED ONION, ROASTED VEGETABLE, AND SWISS CHARD FRITTATA This savory frittata makes a hearty one-pan breakfast that readily incorporates roasted vegetables that may be leftover from last night s dinner. Feel free to substitute other greens like kale, spinach, or collards, if that s what you happen to have on hand. If you don t have a cast iron skillet, read cook s notes below. Serves 4 Ingredients 8 large eggs ¼ cup almond milk (or other plant-based milk) ½ teaspoon sea salt ¼ teaspoon black pepper 1-2 tablespoons ghee, refined coconut oil, or avocado oil 1 yellow onion, sliced into half-moons 1 cup roasted vegetables 1 cup chopped and packed Swiss chard leaves Preparation 1. Preheat oven to 350 F. 2. Whisk eggs, milk, salt, and pepper in a medium-sized bowl just enough to blend the whites and yolks. Overbeating may cause the frittata to puff up while baking. Set aside. 3. Heat oil over medium heat in a 10-inch oven-proof pan (cast iron is preferred). Add onion and sauté for 8-10 minutes, stirring frequently until browned. Add roasted vegetables, chard, and an additional tablespoon of oil. Sauté for 2-3 more minutes, just until chard begins to wilt and becomes more vibrant in color. Evenly distribute vegetable mixture across the bottom of pan. 4. Gently pour in eggs and ensure they evenly cover the whole pan. Turn heat down to low and let pan sit on burner until edges begin to set; this may take up to seconds, depending on your pan. Once set, carefully transfer oven-proof pan to preheated oven and cook for minutes until eggs are set throughout. The center will be slightly soft. It s not unusual for the eggs to puff up in the pan; they ll deflate once removed from oven. 5. Remove from oven, cut into wedges, and serve. Cook s notes: If you don t have a pan that can easily be transferred to the oven, simply cook the vegetable mixture then transfer to a greased 9-inch pie pan, cover with whisked eggs, and place in the oven. It may take a few minutes longer to cook this way since the edges of the eggs were not allowed time to pre-set in the pan on the stovetop. Nutrients: A(beta), A(ret), B 2, B 6, C, E, Ca, Cu, Mn 16

20 DARK CHOCOLATE BANANA WALNUT MUFFINS These muffins have a deep chocolaty flavor with a hint of banana that will appease even the sweetest sweet tooth naturally! Plus, chocolate and walnuts provide these muffins with an abundant source of disease-fighting antioxidants. Win-win! Makes 12 muffins Ingredients 2 cups almond flour ½ cup unsweetened cocoa powder 1 teaspoon baking soda ¼ teaspoon sea salt ¾ cup mashed ripe banana (approximately 2 bananas) 2 eggs ¼ cup melted coconut oil or avocado oil ¼ cup pure maple syrup 1 teaspoon vanilla extract ½ cup dairy-free dark chocolate chips ⅓ cup chopped walnuts Preparation 1. Preheat oven to 350 F. Line a muffin tin with 12 muffin cup liners. 2. In a large bowl, mix dry ingredients (almond flour, cocoa powder, baking soda, and salt) together. Use a fork or whisk to break up any lumps. 3. In a separate medium-sized bowl, mash the bananas. Mix in the eggs, oil, maple syrup, and vanilla and whisk until well-combined. 4. Combine the wet and dry mixtures and stir with a rubber spatula until well-mixed. Gently fold in chocolate chips and chopped walnuts, taking care to avoid over-mixing. 5. Spoon batter into muffin cups until approximately ¾ full. Place muffin tin in the oven and bake for 22 minutes. Test doneness by inserting a toothpick into the center of a muffin. If it comes out clean, the muffins are done. Paleo Adaptation: Omit chocolate chips because they contain a small amount of sugar. Substitute ¼-½ cup unsweetened cacao nibs, if desired. Nutrients: A(ret), B 2, B 6, B 12, D, E, Ca, Cu, Fe, I, Mg, Mn, Se, Zn, Gl, Pr, O3, Ty 17

21 SESAME SEAWEED SPRINKLE This simple condiment is a great substitute for table salt and a must-have on the kitchen table for thyroid health. Make a batch to sprinkle on anything that you would like to add a little nuttiness and iodine-rich sea vegetables to. I find it goes well on sautéed greens, steamed or roasted vegetables, avocado toast, and spaghetti squash. Makes approximately 1 cup Ingredients 1 cup sesame seeds 2-3 tablespoons kelp granules or dulse flakes 2 teaspoons sea salt 1 teaspoon granulated garlic Preparation 1. Toast sesame seeds in a dry skillet over medium heat for 2-3 minutes. Set aside to cool. 2. Mix kelp granules or dulse flakes, salt, and garlic together in a small bowl. Add cooled sesame seeds and mix well. 3. Transfer to a small jar with a lid and keep on your kitchen table to use daily. Cook s notes: Double recipe and store extra in the refrigerator for up to 6 months. Nutrients: B 2, B 6, C, Ca, Cu, Fe, I, Mg, Mn, Se, Zn, Gl 18