Tomato & Zucchini Soup 2 Egg Muffins 3 Banana Pancakes 4 Red Berry Delight 5 Almond Muffins 6 Arame & Ginger Salad 7 Carrot & Pine Nut Roast 8 Pumpkin & Mustard Dressing 9 Roasted Eggplant & Peppers 10 Simple Asparagus, Feta & Eggs 11 A Quick & Easy Roast Lamb & Carrot 12 Kale & Brussels Sprouts Salad 13
Tomato & Zucchini Soup 4 Tbs olive oil 1 onion, rough chopped 3 cloves garlic 4 cups zucchini, rough chopped 8 cups tomatoes 4 cups chicken stock (or water) Ready in 40 minutes Serves 6 people 1. In a large pot, heat the oil. 2. Add the onion and garlic cook over medium heat until the onions are translucent, about 5-7 minutes. 3. Add the zucchini, stir and saute for about 5 minutes. 4. Add the tomatoes and cook another 5 minutes. 5. Add the chicken stock/water and put a lid on the pot. Lower the heat to low and simmer for 20-30 minutes. 6. Blend the soup in batches and transfer to another pot or a large bowl. 7. Season with salt and pepper to taste. 8. I added a zucchini twirl to add a little crunch but you do not need to do this. 2
Egg Muffins 6 eggs 100 gm smoked salmon, sliced 2 tomatoes, chopped Ready in 40 minutes Serves 6 people 2 spring onions, thinly chopped 1. Whisk eggs in a bowl with salt and pepper to taste. 2. Add tomatoes and spring onion 3. Pour into paper lined muffin tins. 4. Add equal amounts salmon into each. 5. Bake in 160 0 C (325 0 F) oven for 30 minutes 3
Banana Pancakes 2 bananas 2 eggs Butter for cooking Strawberries for garnishing Ready in 5 minutes Serves 2 people 1. Blend banana and egg in mixer until it reaches a batter- like consistency (approximately 1 minute) 2. Melt butter on a thin pan 3. Pour batter onto pan 4. Cook for 2-3 minutes and then turn cooking for additional 1-2 minutes 5. Cut strawberries in half to garnish. Putting a cover over the pan will even out the cooking process and help prevent destruction of pancake when turning. 4
Red Berry Delight 1 cup red berries 1 cup spinach leaves 1 banana 1 cup water 1. Blend all ingredients together for 1 minute until smooth. 2. Chill out and relax This smoothie is packed with nutrition plus for your thyroid by helping to reduce inflammation and can help with detoxification. Berries are rich in antioxidants which protect against damaging free radicals, which are high in people with thyroid problems. Ready in 20 minutes Serves 8 people 280 calories 5
Almond Muffins 1 & ¼ cup almond flour ¼ cup flax meal 2 teaspoons baking powder ¼ teaspoon baking soda Ready in 60 minutes Serves 4 people 1 teaspoon cinnamon ½ cup applesauce (1 apple chopped up and stewed with a little water) 2 eggs, whisked 3 ripe mashed bananas ½ cup blueberries 1. Mix almond flour, flax meal, baking powder and baking soda. 2. Add applesauce, eggs, bananas and blend well. 3. Fold berries through mixture. 4. Pour into prepared muffin tins 5. Bake for 45 minutes at 175 0 C (350 0 F) These muffins are excellent to have handy as a morning treat. They travel well which is always great! Arame & Ginger Salad 6
Ready in 20 minutes Serves 8 people 2 cups arame 2 cloves garlic, minced 1 tablespoon fresh ginger, grated 1/4 cup rice wine vinegar 2 tablespoons tamari 2 tablespoons olive oil 1 cup carrot, diced 1/2 cup red pepper, thinly sliced 4 scallions or spring onions, minced 1/2 cup radish. Shredded 2 tablespoons sesame seeds 1. Place arame in a large saucepan with hot water to cover. Soak for 15 minutes. 2. Place garlic, ginger, vinegar, tamari and olive oil in a jar with tight fitting lid. Shake vigorously and set aside. 3. Drain arame and return to saucepan. Add carrots and just enough water to cover. Cover and bring to a boil. Reduce to low and simmer 3 to 4 minutes. 4. Drain immediately and transfer to a bowl. Add vegetables and toss. 5. Shake dressing and pour over salad. Chill 30 minutes before serving. Arame, a type of sea vegetable has a mild semi-sweet flavor. They contain natural iodine which can help support thyroid function. 7
Carrot & Pine Nut Roast 1 onion, chopped 225 gm carrot, grated 2 celery sticks, grated 2 tsp dried mixed herbs 2 eggs Ready in 70minutes Serves 6 people Juice of 1 lemon 225 gm pine nuts 2 tablespoons olive oil 1. Preheat oven to 350 0 F (180 0 C) 2. Line a 2lb (500gm loaf tin) 3. Add oil in a heavy saucepan, add onions and cook until translucent. 4. Add carrot and celery and heat for a further 15 minutes. 5. Remove from heat. Add mixed herbs, lemon juice, eggs and pine nuts. 6. Pour into tin and bake for 40 minutes until golden brown. 7. When cooked, slice and serve. Can be served with a mushroom or tomato sauce on a bed of rocket. Delicious with Pumpkin & Mustard Dressing (See Recipe Page 9) 8
Pumpkin & Mustard Dressing 800gm pumpkin, sliced ½ cup chopped walnuts ¼ cup lemon juice ½ cup olive oil, plus extra oil for cooking 1 tbsp Dijon mustard Ready in 60 minutes Serves 4 people 2 tbsp fresh chives (optional) 1. Preheat oven to 200 C /180 C. 2. Arrange pumpkin, in a single layer, on roasting tray. Drizzle in olive oil. 3. Bake for 40 minutes or until pumpkin is golden and tender. 4. Mix walnuts, lemon juice. ½ cup olive oil, Dijon mustard and chives in a jar, close lid and shake. 5. When pumpkin is ready, drizzle over dressing and serve. Pumpkin is loaded with antioxidants, fibre, Vitamin A, Vitamin C, magnesium, potassium, zinc which is often low in people with low thyroid function. 9
Roasted Eggplant & Peppers 2 eggplants, sliced 1 red pepper 1 green pepper ½ cup mushrooms 1 zucchini sliced 2 tomatoes, chopped in wedges Ready in 80 minutes Serves 4 people 4 garlic cloves, crushed ¼ cup balsamic vinegar ¼ cup olive oil 1 tbsp sugar 1. Prepare the vegetables in a dish suitable for the oven or a closed top BBQ. 2. Mix the balsamic vinegar, olive oil, sugar and garlic in a jar, close lid and shake vigorously. 3. Pour over the vegetables. 4. Cook in a hot oven, 180 0 C (350 0 F) for 1 hour, turning regularly. 10
Simple Asparagus, Feta & Eggs 1 tbsp olive oil 2 eggs 6 asparagus stalks, cutting off ends 60 gm (2 oz) feta cheese Salt and cracked pepper to taste Ready in 10 minutes Serves 1 person 1. Heat oil in large flat pan. 2. Crack eggs into pan on one side with asparagus on the other side. 3. Season with salt and pepper. 4. Cover with a lid and heat for 4 minutes. 5. After 4 minutes, crumble feta cheese over eggs and cover again for another 2-3 minutes. 6. When whites are firm and yolk to your liking, remove eggs from pan onto your serving plate. 7. Asparagus may need a few more minutes to soften. 8. Once soft add to eggs and enjoy. Delicious with a dash of your favourite tomato relish. 11
A Quick & Easy Roast Lamb & Carrot 3 x 300gm lamb rump roasts 4 tbsp olive oil 2 tsp salt 6 medium carrots Ready in 20 minutes Serves 8 people 280 calories 1. Preheat oven to 200 0 C (395 0 F) 2. Rub lamb with 2 tbsp olive oil then season with salt. 3. Place the lamb in a large frying pan, fat side down, over a medium heat. When it starts to sizzle, cook for 4-5 minutes until the fat is golden brown. 4. Turn the meat and brown the other sides for 3-4 minutes. 5. Place lamb on a roasting tray with the carrots. 6. Drizzle carrots with 2 tbsp olive oil and transfer tray to the oven. 7. Roast for 15-20 minutes until lamb is just cooked through. 8. Rest for 5 minutes. 9. Slice lamb and serve with Kale & Brussels Sprouts salad (see page 13) This is a quick way to make a delicious roast lamb! 12
Kale & Brussels Sprouts Salad Ready in 10 minutes Serves 4 people ½ bunch kale, stalks removed and leaves finely shredded 1 tbsp olive oil 500gm Brussels sprouts, finely shredded 75gm shaved parmesan cheese Buttermilk dressing ½ cup buttermilk 2 tbsp olive oil 1 tbsp wholegrain mustard Juice of ½ lemon 1. Place kale and oil in a bowl and using your hands, massage the oil into the kale 2. Add the Brussels sprouts. 3. Combine buttermilk dressing ingredients in a bowl, season with salt and pepper, and whisk to combine. 4. Drizzle over the salad and top with parmesan cheese. 5. Serve with roast lamb & carrots (see page 12) 13