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

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

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 2009. 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. www.thyroidpharmacist.com www.facebook.com/thyroidlifestyle www.rootcauserecipes.com www.hackinghashimotos.com Root Cause Anti-Candida Autoimmune Menu WEEK 1

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 1 1

WEEK 1 MEAL SCHEDULE Day 1: Breakfast: Turkey Breakfast Sausage Page 3 Lunch: Hearty Chicken Soup Page 4 Dinner: Beef Burgers with Grilled Onions Page 5 Snack: Chicken Guacamole Celery Boats Page 6 Day 2: Breakfast: Asparagus and Chicken Breakfast Skillet Page 7 Lunch: Caramelized Shallot Chicken Stir Fry Page 8 Dinner: Steak and Arugula Salad Page 9 Snack: Mini Turkey Burgers with Cucumber Salad Page 10 Day 3: Breakfast: Beef and Brussels Skillet Page 11 Lunch: Coconut Broccoli Slaw Page 12 Dinner: Rosemary Chicken Thighs with Greens Page 13 Snack: Crispy Shrimp Stack Page 14 Day 4: Breakfast: Shrimp Breakfast Skillet Page 15 Lunch: Duck and Radish Salad Page 16 Dinner: Coconut Cauliflower Chicken Stir Fry Page 17 Snack: Spiced Kale Chips Page 18 Day 5: Breakfast: Fennel and Chicken Burgers Page 19 Lunch: Shaved Asparagus Salmon Salad Page 20 Dinner: Asian Broccoli Stir Fry Page 21 Snack: Chicken Avocado Roll Ups Page 22 Day 6: Breakfast: Beef and Cauliflower Breakfast Skillet Page 23 Lunch: Sautéed Chicken with Garlic Cauliflower Mash Page 24 Dinner: Cilantro Lime Turkey Meatballs Page 25 Snack: Pesto Shrimp Page 26 Day 7: Breakfast: Chicken and Spinach Breakfast Stir Fry Page 27 Lunch: Cucumber and Fennel Salmon Salad Page 28 Dinner: Slow Cooked London Broil with Turnip and Arugula Salad Page 29 Snack: Basil Turkey Jerky Page 30 Shopping List Page 31 Root Cause Anti-Candida Autoimmune Menu WEEK 1 2

1 DAY 1 BREAKFAST: Turkey Breakfast Sausage Prep Time: 40 minutes Cook Time: 15 minutes 1 pound ground turkey 2 teaspoons ground sage 1 teaspoon chopped rosemary 1 teaspoon chopped thyme 1/2 teaspoon garlic powder 1/2 teaspoon cinnamon 2 tablespoons coconut oil 4 cups baby spinach In a medium-size mixing bowl, combine and mix the first 8 ingredients (ground turkey through salt and pepper) and refrigerate for at least 30 minutes. Once the mixture has been cooled, form into patties and place on a lined plate. In a large skillet, heat coconut oil on medium heat. Once oil is hot, add the patties, cook about five minutes per side or until no longer pink in the middle. Add baby spinach and cook until wilted. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 1 3

1 DAY 1 LUNCH: Hearty Chicken Soup Prep Time: 20 minutes Cook Time: 4 hours 15 minutes 2 tablespoons coconut oil 1 large onion, chopped 1 bay leaf 2 cloves garlic 8 cups bone broth 1 pound chicken, cubed 3 large turnips, chopped 6 large celeriacs, chopped In a large cooking pot on medium-high heat, heat coconut oil and add onion, bay leaf, garlic, and salt and pepper. Cook for 5 to 7 minutes, or until the onions start to brown. Add the remaining ingredients to the pot, bring to a boil, cover and reduce heat to medium-low and simmer for 4 hours. Remove chicken meat from the bones and add the meat back to the pot. Season to taste as needed with salt and pepper and serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 1 4

1 DAY 1 DINNER: Beef Burgers with Grilled Onions Prep Time: 10 minutes Cook Time: 30 minutes 1 pound ground beef 2 tablespoons dried oregano 1 large red onion, cut into thick slices 2 teaspoons olive oil 1 large avocado, peeled and mashed 8 large butter lettuce leaves Heat grill to medium high heat. In a large bowl, mix the ground beef, oregano, salt and pepper and form into patties. In another large bowl, place the red onion and oil. Toss well. Place burgers and onions on preheated grill. Cook burgers for 5 to 10 minutes on each side, until burgers reach desired level of doneness. Cook red onions for 5 minutes, until tender. Layer burgers, mashed avocado and red onion in lettuce leaves and serve. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 1 5

1 DAY 1 SNACK: Chicken Guacamole Celery Boats Prep Time: 10 minutes Cook Time: N/A 2 large avocados, peeled and mashed 1/2 cup cooked, shredded chicken 1/2 teaspoon garlic powder 4 large stalks celery In a large bowl, mix the first 5 ingredients (avocados through garlic powder). Spoon the avocado mixture into the celery boats and serve. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 1 6

2 DAY 2 BREAKFAST: Asparagus and Chicken Breakfast Skillet Prep Time: 10 minutes Cook Time: 10 minutes 1 tablespoon coconut oil 1 medium chicken breast, chopped 1/4 cup chopped cilantro 1 bunch asparagus, trimmed and chopped 1/2 small onion, chopped In a large skillet over medium heat, heat oil. To the skillet, add all the ingredients and stir. Cook for 10 minutes until chicken is no longer pink in the center and vegetables are tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 2 7

2 DAY 2 LUNCH: Caramelized Shallot Chicken Stir Fry Prep Time: 10 minutes Cook Time: 15 minutes 3 tablespoons coconut oil 2 large shallots, chopped 2 large stalks celery, chopped 1 cup collard greens 2 tablespoons chopped basil 1 pound cubed chicken 2 tablespoons fresh lemon juice 1/2 teaspoon ground sage In a large skillet over medium heat, heat oil. To the skillet, add the shallot and cook for 5 minutes, until shallot is caramelized. To the shallot, add the remaining ingredients and stir. Cook for 10 minutes, until chicken is no longer pink in the center and vegetables are tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 2 8

2 DAY 2 DINNER: Steak and Arugula Salad Prep Time: 10 minutes Cook Time: 15 minutes 4 medium beef steaks of choice 1 tablespoon coconut oil 1/4 cup chopped scallions 1 (14-ounce) can artichoke hearts in water, citric-acid free, drained and chopped 1/2 cup shredded purple cabbage 4 cups arugula lettuce 1/4 cup apple cider vinegar 2 tablespoons olive oil 1 clove garlic, minced Heat grill to medium-high heat. Rub steaks with coconut oil, salt and pepper. Place steaks on preheated grill and cook for 7 minutes on each side, until steak reaches desired level of doneness. Allow steak to cool, then chop. In a large bowl, mix the steak with the next 4 ingredients (scallions through lettuce). In a small bowl, whisk together remaining ingredients and pour over salad. Toss and serve. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 2 9

2 DAY 2 SNACK: Mini Turkey Burgers with Cucumber Salad Prep Time: 5 minutes Cook Time: 10 minutes 2 cups ground turkey 1/2 teaspoon onion powder 1 tablespoon coconut oil 1 large cucumber, diced 1 tablespoon diced red onion 3 tablespoons lime juice In a medium bowl, mix the turkey, onion powder and salt and pepper. Form meat mixture into patties (2 inches in diameter). In a large skillet, heat the oil over medium-high heat. Cook the burgers until done, about 2 to 4 minutes per side. In a medium bowl, toss together the remaining ingredients and serve with the mini turkey burgers. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 2 10

3 DAY 3 BREAKFAST: Beef and Brussels Skillet Prep Time: 10 minutes Cook Time: 15 minutes 1 pound ground beef 2 cloves garlic, minced 2 cups chopped Brussels sprouts 2 tablespoons green onion 2 tablespoons chopped cilantro In a large skillet over medium heat, add beef and garlic. Cook for 5 minutes, until beef is brown. To the skillet, add the remaining ingredients and stir. Cook for 5 to 10 minutes, until beef is cooked through and the Brussels sprouts are tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 3 11

3 DAY 3 LUNCH: Coconut Broccoli Slaw Prep Time: 10 minutes Cook Time: N/A 1 cup shredded broccoli 1 cup shredded green onion 1 cup shredded red cabbage 1 cup chopped spinach 2 cups cooked and cubed chicken breast 1/4 cup full fat coconut milk 2 tablespoons olive oil 1 teaspoon minced garlic In a large bowl, mix the first 5 ingredients (broccoli through chicken). In a small bowl, whisk the remaining ingredients. Pour the dressing over the salad, toss and serve. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 3 12

3 DAY 3 DINNER: Rosemary Chicken Thighs with Warm Greens Prep Time: 10 minutes Cook Time: 30 minutes 1 pound boneless, skinless chicken thighs 2 teaspoons olive oil 1 tablespoon minced rosemary 2 tablespoons coconut aminos 1 clove garlic, minced 1 tablespoon coconut oil 2 large leeks, chopped 3 cups chopped kale 2 cup chopped collard greens Preheat oven to 375 degrees F. In large bowl, toss the first 7 ingredients (chicken through garlic). In a large baking dish, pour the contents of the bowl and cover with aluminum foil. Place baking dish in the oven and bake for 10 minutes. Uncover baking dish, stir and cook for 10 minutes more, until chicken is cooked through. In a large skillet over medium heat, heat coconut oil. To the oil, add the remaining ingredients and cover. Cook for 5 minutes, until greens are tender. Serve warm with chicken. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 3 13

3 DAY 3 SNACK: Crispy Shrimp Stack Prep Time: 15 minutes Cook Time: 5 minutes 2 cups cooked shrimp, peeled 1/2 teaspoon onion powder 1 tablespoon green onion, chopped 2 tablespoons coconut oil 1/2 cup radish, chopped 2 tablespoons fresh lime juice 1 teaspoon coconut aminos 2 medium cucumber, sliced In a food processor or blender, pulse shrimp, onion and salt and pepper, until shrimp is finely diced. Form shrimp mixture into mini patties and set aside. In a large skillet over medium-high heat, heat coconut oil, add shrimp patties and cook for 2 to 3 minutes on each side, or until the outside is golden brown. Place cooked shrimp patties on a slice of cucumber, mix the radish, lime juice and coconut aminos and add to each patty. Serve immediately. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 3 14

4 DAY 4 BREAKFAST: Shrimp Breakfast Skillet Prep Time: 15 minutes Cook Time: 20 to 23 minutes 1 tablespoon coconut oil 1/2 pound peeled and deveined shrimp 2 tablespoons chopped scallions 2 cups endive, chopped 1 large cucumber, sliced 1 large stalk celery In a large skillet over medium heat, add coconut oil. To the skillet, add the next 4 ingredients (shrimp through scallions) and cook for 10 minutes, until shrimp is pink and scallion is tender. To the shrimp mixture, add the remaining ingredients and stir. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 4 15

4 DAY 4 LUNCH: Duck and Radish Salad Prep Time: 15 minutes Cook Time: N/A 2 cups cooked and chopped duck breast (or poultry of your choice) 4 cups chopped romaine lettuce 2 large stalks celery, chopped 1/2 cup chopped radish 1/4 cup apple cider vinegar 2 teaspoons minced garlic 2 tablespoons chopped green onion In a large bowl, toss the first 4 ingredients (duck through radish). In a small bowl, whisk the remaining ingredients and pour over the salad. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 4 16

4 DAY 4 DINNER: Coconut Cauliflower Chicken Stir Fry Prep Time: 5 minutes Cook Time: 10 minutes 1 tablespoon coconut oil 1 large chicken breast, chopped 1 small onion, chopped 2 cups cauliflower florets 2 cups broccolini, chopped 2 cloves garlic, minced 1/4 cup full fat coconut milk 1/4 cup chopped cilantro In large skillet, heat oil over medium heat. To the skillet, add all ingredients and stir. Cook for 10 minutes, until chicken is cooked through and cauliflower is tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 4 17

4 DAY 4 SNACK: Spiced Kale Chips Prep Time: 10 minutes Cook Time: 12 minutes 8 large kale leaves, chopped into small pieces 3 tablespoons coconut oil 2 teaspoons garlic powder Preheat oven to 300 degrees F. Line a large baking sheet with parchment paper and set aside. In a large bowl, add all ingredients and mix well to coat leaves evenly. Place kale onto prepared baking sheet spread out evenly. Bake for 10 to 12 minutes, or until leaves are slightly crispy. Serve immediately. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 4 18

5 DAY 5 BREAKFAST: Fennel and Chicken Burgers Prep Time: 10 minutes Cook Time: 10 minutes 1 pound ground chicken 1 teaspoon onion powder 1 teaspoon garlic powder 1 teaspoon chopped thyme 1 teaspoon chopped lemongrass 2 tablespoons chopped onion 1 tablespoon coconut oil 2 cups sliced fennel bulb In a large bowl, mix the first 8 ingredients (chicken through onion). Form meat mixture into patties. In a large skillet over medium heat, heat coconut oil. To the oil, add the patties and fennel and cook for 5 minutes on each side, until chicken is no longer pink in the center and fennel is tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 5 19

5 DAY 5 LUNCH: Shaved Asparagus Salmon Salad Prep Time: 15 minutes Cook Time: N/A 1 bunch asparagus, ends trimmed and shaved with a vegetable peeler 2 cups cooked and flaked wild salmon 2 tablespoons fresh lemon juice 1 teaspoon apple cider vinegar 1 tablespoon minced dill 1 small shallot, minced In a large bowl, mix all the ingredients and serve. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 5 20

5 DAY 5 DINNER: Asian Broccoli Stir Fry Prep Time: 15 minutes Cook Time: 10 minutes 1 tablespoon coconut oil 2 medium turkey breasts, chopped 1 small onion, sliced 2 cups broccoli florets 2 cloves garlic, minced 1/4 cup coconut aminos 2 teaspoons chopped lemongrass 1/4 cup chopped cilantro In large skillet, heat oil over medium heat. To the skillet, add all the ingredients and stir. Cook for 10 minutes, until turkey is cooked through and broccoli is tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 5 21

5 DAY 5 SNACK: Chicken Avocado Roll Ups Prep Time: 10 minutes Cook Time: N/A 2 chicken breasts, cooked and sliced 4 large romaine lettuce leaves 1 medium avocado, peeled and sliced 2 tablespoons coconut aminos On a large serving plate, layer the romaine leaves, chicken and avocado. Drizzle coconut aminos and salt and pepper over the stacks then roll up and serve. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 5 22

6 DAY 6 BREAKFAST: Beef and Cauliflower Breakfast Skillet Prep Time: 5 minutes Cook Time: 10 minutes 1/2 pound ground beef 2 cups cauliflower florets 1/3 cup chopped onion 2 tablespoons coconut aminos 2 teaspoons chopped oregano 1 cup chopped kale In a large skillet over medium heat, add the ground beef. Cook for 5 minutes until brown. To the skillet, add the remaining ingredients and stir. Cook for 10 minutes, until beef is cooked through and cauliflower is tender. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 6 23

6 DAY 6 LUNCH: Sautéed Chicken with Garlic Cauliflower Mash Prep Time: 15 minutes Cook Time: 15 minutes 1 tablespoon coconut oil 1 pound chicken thighs 1 teaspoon lemon juice 1 teaspoon chopped thyme 1 large head cauliflower, cut into florets and steamed 1/2 cup full fat coconut milk 1 clove garlic, minced In a large skillet over medium heat, heat coconut oil. To the skillet, add the next 4 ingredients (chicken through thyme). Cook for 5 to 10 minutes, until chicken is cooked through. In a mixer, place the remaining ingredients and salt and pepper to taste. Mix until smooth and serve with chicken. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 6 24

6 DAY 6 DINNER: Cilantro Lime Turkey Meatballs Prep Time: 15 minutes Cook Time: 15 minutes 1 pound ground turkey 1/2 teaspoon chopped cilantro 1 small onion, finely chopped 1 teaspoon lime juice 1 tablespoon minced sage 1/2 tablespoon coconut oil 1/4 cup coconut aminos 1 large zucchini, spiralized In a large bowl, mix the first 7 ingredients (turkey through sage). Form meat mixture into meatballs. In a large skillet over medium heat, heat coconut oil. To the oil, add the meatballs and cook on each side for 2 minutes, until brown. Pour the coconut aminos over the meatballs. Cover and reduce heat to low. Simmer for 10 minutes, until meatballs are no longer pink in the center. Stir fry the zucchini noodles for 3 minutes so they retain their bite. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 6 25

6 DAY 6 SNACK: Pesto Shrimp Prep Time: 15 minutes Cook Time: N/A 1/2 cup basil 3 tablespoons fresh lemon juice 2 tablespoons olive oil 1 clove garlic, minced 1 pound shelled and deveined shrimp, steamed 1 medium cucumber, chopped In a food processor, blend the first 6 ingredients (basil through salt and pepper). In a large bowl, toss the pesto with the shrimp and cucumber serve. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 6 26

7 DAY 7 BREAKFAST: Chicken and Spinach Breakfast Stir Fry Prep Time: 10 minutes Cook Time: 10 minutes 1 tablespoon coconut oil 1 pound cubed chicken 2 tablespoons green onions, chopped 1 clove garlic, minced 2 cups spinach 1/4 cup chopped basil In a large skillet over medium heat, heat oil. To the skillet, add the chicken, green onions and garlic. Cook for 10 minutes, until chicken is no longer pink in the center, add the remaining ingredients and cook for another 10 minutes. Serve warm. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 7 27

7 DAY 7 LUNCH: Cucumber and Fennel Salmon Salad Prep Time: 10 minutes Cook Time: N/A 1 1/2 cups cooked wild salmon 1 large cucumber, peeled and chopped 2 large fennel bulbs, chopped 2 tablespoons olive oil 2 tablespoons chopped dill 1/4 cup fresh lemon juice 2 teaspoons apple cider vinegar In a large bowl, mix the first 5 ingredients (salmon through fennel). In a small bowl, whisk the remaining ingredients and pour over the salad and serve. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 7 28

7 DAY 7 DINNER: Slow Cooked London Broil with Turnip and Arugula Salad Prep Time: 10 minutes (+2 hours refrigeration) Cook Time: 6 to 8 hours 1 (1 1/2 2 pound) London broil 1 tablespoon olive oil 1/4 cup coconut aminos 1 clove garlic, minced 1 tablespoon grated ginger 1/4 cup bone broth 1 cup chopped arugula 1 cup chopped turnips 4 tablespoons lime juice 2 tablespoons chopped basil 2 cloves garlic, peeled Place meat in a large re-sealable bag. In a medium bowl, whisk together the next 6 ingredients (olive oil through salt and pepper). Pour marinade over meat and seal bag. Refrigerate for at least 2 hours. In a large crock cooker, place the London broil and the beef broth. Cover and cook on LOW for 6 to 8 hours, until meat is very tender. Add the turnips in the last hour. Allow meat to cool, then slice. In a medium bowl, toss the beef and turnips with the arugula. In a small bowl, whisk together the remaining ingredients with salt and pepper. Pour dressing over salad, toss and serve. Root Cause Anti-Candida Autoimmune Menu WEEK 1: DAY 7 29

7 DAY 7 SNACK: Basil Turkey Jerky Prep Time: 10 minutes Cook Time: 6 10 hours 3 pounds ground turkey 3 teaspoon garlic powder 3 teaspoon onion powder 2 teaspoon minced basil 2 teaspoon coconut aminos 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 turkey 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 1: DAY 7 30

SHOPPING LIST MEAT Beef (2 1/2 pounds, ground) Beef steaks (4, medium) Chicken (1/2 cup cooked, shredded) Chicken (3 pounds, cubed) Chicken breasts (3, medium) Chicken breasts (1, large) Chicken breasts (2 cups, cooked and cubed) Chicken thighs (2 pounds) Chicken (1 pound, ground) Duck breast (2 cups, cooked and chopped) London broil (1 (1 1/2-2 pound)) Salmon (3 1/2 cups, cooked and flaked, wild-caught) Shrimp (2 cups) Shrimp (1 1/2 pound) Turkey breasts (2, medium) Turkey (2 cups, ground) Turkey (5 pounds, ground) PRODUCE Arugula lettuce (5 cups) Asparagus (2 bunches) Avocados (1, medium) Avocados (3, large) Baby spinach (4 cups) Broccoli (2 cups, florets) Broccoli (1 cup, shredded) Broccolini (2 cups, chopped) Brussels sprouts (2 cups, chopped) Butter lettuce leaves (8, large) Cabbage (1/2 cup, shredded, purple) Cabbage (1 cup, shredded, red) Cauliflower (1 large head) Cauliflower (4 cups, florets) Celeriacs (6, large) Celery (9, large stalks) Collard greens (3 cups) Cucumbers (3, medium) Cucumbers (3, large) Endive (2 cups) Fennel bulb (2, large) Fennel bulb (2 cups, sliced) Garlic (16 cloves) Garlic (3 teaspoons, minced) Ginger (1 tablespoon, grated) Green onion (7 tablespoons) Green onion (1 cup, shredded) Kale (8, large leaves) Kale (4 cups, chopped) Leeks (2 large) Lemon juice (1 teaspoon) Lemon juice (7 tablespoons) Lemon juice (1/4 cup) Lemongrass (3 teaspoons, chopped) Lime juice (1 teaspoon) Lime juice (9 tablespoons) Onions (3 1/2, small) Onions (1, large) Onions (2 tablespoons, chopped) Onions (1/3 cup, chopped) Radish (1 cup, chopped) Red onions (1, large) Red onions (1 tablespoon, diced) Romaine lettuce (4, large leaves) Romaine lettuce (4 cups, chopped) Scallions (2 tablespoons, chopped) Scallions (1/4 cup, chopped) Shallots (1, small) Shallots (2, large) Spinach (3 cups) Turnips (3, large) Turnips (1 cup, chopped) Zucchini (1, large) (Continued next page) Root Cause Anti-Candida Autoimmune Menu WEEK 1 31

SHOPPING LIST (continued) CANNED GOODS (OR HOMEMADE) Artichoke hearts (1 (14-ounce) can, in water, citric-acid free) Bone broth (8 1/4 cups) Coconut milk (1 cup) CONDIMENTS Apple cider vinegar (3 teaspoons) Apple cider vinegar (1/2 cup) Coconut aminos (3 teaspoons) Coconut aminos (6 tablespoons) Coconut aminos (3/4 cup) Coconut oil (22 1/2 tablespoons) Olive oil (4 teaspoons) Olive oil (9 tablespoons) SPICES/HERBS Basil (2 teaspoon, fresh, minced) Basil (4 tablespoons, fresh, chopped) Basil (3/4 cup, fresh, chopped) Bay leaf (1) Black Pepper (to taste, if tolerated) Cilantro (2 tablespoons, fresh, chopped) Cilantro (1/2 teaspoon, fresh, chopped) Cilantro (3/4 cup, fresh, chopped) Cinnamon (1/2 teaspoon) Dill (1 tablespoon, fresh, minced) Dill (2 tablespoons, fresh, chopped) Garlic powder (6 teaspoons) Onion powder (5 teaspoons) Oregano (2 teaspoons, fresh, chopped) Oregano (2 tablespoons, fresh, dried) Rosemary (1 teaspoon, fresh, chopped) Rosemary (1 tablespoon, fresh, minced) Sage (2 1/2 teaspoons ground) Sage (1 tablespoon, fresh, minced) Sea salt/pink Himalayan salt (to taste) Thyme (3 teaspoon, fresh, chopped) Root Cause Anti-Candida Autoimmune Menu WEEK 1 32

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 www.thyroidpharmacist.com/gift If you found this short guide helpful, you may also be interested in my Hashimoto s book (link: www.thyroidpharmacist.com/book) 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 www.thyroidpharmacist.com www.rootcauserecipes.com 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 1 33