6 Root Cause Paleo: 6 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 Paleo Menu WEEK 6
PALEO FOODS INCLUDED All meats All vegetables All fruit Eggs Nuts Seeds Nightshades (except potatoes) Root Cause AIP Protein smoothies (beef protein) Root Cause Pea Protein smoothies (pea protein) PALEO FOODS AVOIDED Dairy Grains Legumes (except green beans and pea protein) Sugar Seaweed Caffeine Nightshade spices All types of chilis Root Cause Paleo Menu WEEK 6 1
WEEK 6 MEAL SCHEDULE Day 1: Breakfast: Bacon and Kale Stir Fry with Herbed Sweet Potato Page 3 Lunch: Broccoli and Sunflower Seed Chicken Salad Page 4 Dinner: Cauliflower Chicken Chowder Page 5 Snack: Mediterranean Avocado Salad Page 6 Day 2: Breakfast: Sausage, Egg and Spinach Scramble Page 7 Lunch: Pork Chops with Carrot Relish Page 8 Dinner: Lamb and Beef Meatloaf Page 9 Snack: Tuna Salad Celery Boats Page 10 Day 3: Breakfast: Roasted Butternut Squash Frittata Page 11 Lunch: Tomato Bacon and Coconut Soup Page 12 Dinner: Roasted Honey Sesame Chicken Skewers Page 13 Snack: Sweet Potato and Pistachio Chia Pudding Page 14 Day 4: Breakfast: Eggplant and Sausage Hash Page 15 Lunch: Turkey Taco Salad Page 16 Dinner: Steak Mango and Cauliflower Rice Page 17 Snack: Bacon Fruit Salad Page 18 Day 5: Breakfast: Stuffed Peppers with Eggs Page 19 Lunch: Baked Fish with Red Pepper Salsa Page 20 Dinner: Ginger Orange Chicken Stir Fry Page 21 Snack: Maple Lemon Roasted Pecans Page 22 Day 6: Breakfast: Spinach and Artichoke Chicken Scramble Page 23 Lunch: Shaved Asparagus and Ham Salad Page 24 Dinner: Creamy Southwest Beef Soup Page 25 Snack: Shrimp Layer Dip with Cucumbers Page 26 Day 7: Breakfast: Cabbage Huevos Rancheros Page 27 Lunch: Cucumber and Turkey Pizzas Page 28 Dinner: Blueberry Pecan and Turkey Arugula Salad Page 29 Snack: Chicken with Spicy Pickles Page 30 Shopping List Page 31 Root Cause Paleo Menu WEEK 6 2
1 DAY 1 BREAKFAST: Bacon and Kale Stir Fry with Herbed Sweet Potato Prep Time: 10 minutes Cook Time: 20 minutes : 1 pound bacon, chopped 1 large shallot, chopped 2 cups chopped kale 3 large sweet potatoes, cubed 1 tablespoon olive oil 1 teaspoon minced rosemary Preheat oven to 375 degrees F. In a large skillet over medium heat, add bacon and shallot. Cook for 5 to 10 minutes, until bacon is crispy. Remove half of the bacon fat and add the kale and salt and pepper. Turn off heat and cover skillet. Keep skillet covered until kale is tender. In a large bowl, toss the remaining ingredients with sea salt and freshly ground black pepper to taste. On a large baking sheet, pour the potatoes and place in the oven. Bake for 10 minutes, until potatoes are tender. Serve warm with bacon stir-fry. Root Cause Paleo Menu WEEK 6: DAY 1 3
1 DAY 1 LUNCH: Broccoli and Sunflower Seed Chicken Salad Prep Time: 5 minutes Cook Time: N/A : 3 cups broccoli slaw 2 cups cooked and cubed chicken breast 1/4 cup sunflower seeds 1/4 cup dried cranberries 1 cup arugula 1/4 cup lemon juice 1 tablespoon honey 2 tablespoons olive oil In a large bowl, mix the first 5 ingredients (broccoli through arugula). In a small bowl, whisk together the remaining ingredients and pour over the salad. Toss and serve. Root Cause Paleo Menu WEEK 6: DAY 1 4
1 DAY 1 DINNER: Cauliflower Chicken Chowder Prep Time: N/A Cook Time: 30 minutes : 2 tablespoons coconut oil 1 pound cubed chicken breast 2 large shallots, chopped 1 clove garlic, minced 2 large stalks celery, chopped 3 cups cauliflower florets 2 tablespoons arrowroot flour 4 cups canned full fat coconut milk 2 cups bone broth 1/4 cup chopped parsley In a large pot, heat the coconut oil. To the oil, add the chicken, shallots and garlic. Cook for 5 minutes, until chicken is brown. To the chicken, add the remaining ingredients and stir. Cover pot and reduce heat to low. Simmer for 25 minutes, until chicken is cooked through and vegetables are tender. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 1 5
1 DAY 1 SNACK: Mediterranean Avocado Salad Prep Time: 5 minutes Cook Time: N/A : 2 small avocados, peeled and diced 1 cup cooked and shredded chicken breast 1 cup chopped cherry tomatoes 2 tablespoons diced onion 1/4 cup sliced black olives 2 tablespoons lemon juice 1 teaspoon chopped dill 1 cup diced cucumber In a large bowl, mix together all the ingredients and serve. Root Cause Paleo Menu WEEK 6: DAY 1 6
2 DAY 2 BREAKFAST: Sausage, Egg and Spinach Scramble Prep Time: N/A minutes Cook Time: 5 minutes 1 pound ground sausage 1 small leek, chopped 4 large eggs, beaten 2 teaspoons garlic powder 2 cups spinach In a large skillet over medium heat, add sausage. Cook for 5 minutes, until brown. To the sausage, add the remaining ingredients and stir continuously, until eggs fluff up and vegetables are tender. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 2 7
2 DAY 2 LUNCH: Pork Chops with Carrot Relish Prep Time: 5 minutes Cook Time: 20 minutes 4 medium bone-in pork chops 2 teaspoons olive oil 2 teaspoons chopped thyme 2 tablespoons coconut aminos 1 clove garlic, minced 2 teaspoons lemon juice 1 cup shredded carrot 1 cup shredded parsnip 1/4 cup apple cider vinegar 1 tablespoon honey Preheat oven to 350 degrees F. In a large resealable bag, place the pork chops. To the bag, add the next 6 ingredients (olive oil through salt and pepper). Mix ingredients well and coat pork chops. In a large baking dish, pour the contents of the bag. Cover and place in the oven. Bake for 10 minutes on each side, until pork is cooked through. In a large bowl, toss the remaining ingredients with sea salt and freshly ground black pepper to taste. Top pork with carrot relish and serve. Root Cause Paleo Menu WEEK 6: DAY 2 8
2 DAY 2 DINNER: Lamb and Beef Meatloaf Prep Time: 10 minutes Cook Time: 35 minutes 1 pound ground beef 1 pound ground lamb 1 large egg, beaten 2 tablespoons almond flour 1 clove garlic, minced 1 tablespoon chopped cilantro 1 teaspoon dried thyme 1/2 tablespoon coconut oil 2 tablespoons tomato puree 1 teaspoon apple cider vinegar 2 teaspoons honey Preheat oven to 375 degrees F. In a large bowl, mix the first 9 ingredients (beef through thyme). Oil a loaf pan with coconut oil. Empty the contents of the bowl into the pan. In a small bowl, mix the remaining ingredients with sea salt and freshly ground black pepper to taste. Pour tomato sauce over meatloaf and cover. Place loaf pan in the oven and bake for 20 minutes. Uncover pan and cook for 15 minutes, until top is brown and the center is cooked through. Slice and serve warm. Root Cause Paleo Menu WEEK 6: DAY 2 9
2 DAY 2 SNACK: Tuna Salad Celery Boats Prep Time: 5 minutes Cook Time: N/A 2 cups cooked and flaked tuna (can use canned) 1 small avocado, peeled and mashed 2 tablespoons chopped green onion 1 teaspoon red wine vinegar 2 tablespoons chopped almonds 2 tablespoons chopped cilantro 4 medium stalks celery In a medium bowl, mix together the first 8 ingredients (tuna through cilantro). Spoon mixture into the celery and serve. Root Cause Paleo Menu WEEK 6: DAY 2 10
3 DAY 3 BREAKFAST: Roasted Butternut Squash Frittata Prep Time: 5 minutes Cook Time: 35 minutes 2 cups chopped butternut squash 2 tablespoons olive oil 1 tablespoon coconut oil 1 large shallot, chopped 1 pound ground turkey 2 teaspoons minced rosemary 6 large eggs, beaten Preheat oven to 375 degrees F. In a large bowl, toss the squash with olive oil and salt and pepper. In a large baking dish, place the squash and place in the oven. Bake for 15 minutes, stirring halfway, until squash is tender. In a large cast iron skillet over medium heat, heat coconut oil. To the skillet, add the shallot and turkey and cook for 5 minutes, until turkey is brown. To the turkey, add sea salt and freshly ground black pepper to taste and rosemary. Cook for 5 minutes, until turkey is cooked through. To the skillet, pour the squash and eggs and stir. Place the skillet in the oven. Bake for 10 minutes, until eggs are set. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 3 11
3 DAY 3 LUNCH: Tomato Bacon and Coconut Soup Prep Time: N/A Cook Time: 25 minutes 1 pound chopped bacon 4 cups tomato juice 1 cup full fat, unsweetened coconut milk 2 cups bone broth 2 tablespoons chopped basil 1/4 cup unsweetened coconut flakes In a large pot over medium heat, add the bacon. Cook for 10 minutes, until crispy and brown. Remove excess fat from pot and add the remaining ingredients. Stir and reduce heat to low. Cover pot and cook for 15 minutes, until soup is bubbling. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 3 12
3 DAY 3 DINNER: Roasted Honey Sesame Chicken Skewers Prep Time: 10 minutes Cook Time: 20 minutes 1 pound cubed chicken breast 1 large bell pepper, sliced 1 large onion, cut into wedges 2 cups cauliflower florets 1/4 cup coconut aminos 1 tablespoon sesame oil 2 teaspoons sesame seeds 1 tablespoon honey 1 clove garlic, minced Preheat oven to 375 degrees F. In a large bowl, toss all the ingredients and thread each ingredient onto large skewers. Place Skewers in a large baking dish and cover. Place dish in oven and bake for 10 minutes, then uncover and flip skewers to the opposite side. Bake uncovered for 10 minutes, until chicken is no longer pink in the center and vegetables are tender. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 3 13
3 DAY 3 SNACK: Sweet Potato and Pistachio Chia Pudding Prep Time: 2 hours Cook Time: N/A 1 cup pureed sweet potato (can used canned) 2 cups unsweetened almond milk 1/3 cup chia seeds 1/2 cup chopped pistachios 4 tablespoons honey In a large bowl, mix all the ingredients well. Cover bowl and refrigerate for at least 2 hours, until pudding is set. Serve chilled. Root Cause Paleo Menu WEEK 6: DAY 3 14
4 DAY 4 BREAKFAST: Eggplant and Sausage Hash Prep Time: N/A Cook Time: 15 minutes 1 pound ground sausage 1 medium shallot, chopped 2 cups diced eggplant 1 large stalk celery, chopped 2 teaspoons chopped thyme 1 teaspoon ground cumin In a large skillet over medium heat, add the sausage. Cook for 5 minutes, breaking up meat with a wooden spoon, until brown. To the sausage, add the shallot, eggplant and celery and cook for 5 minutes, until slightly tender, then add the remaining ingredients. Stir and cook for 5 minutes, until sausage is cooked through and vegetables are tender. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 4 15
4 DAY 4 LUNCH: Turkey Taco Salad Prep Time: 10 minutes Cook Time: 15 minutes 1 tablespoon coconut oil 1 pound ground turkey 1 small onion, chopped 2 cloves garlic, minced 1 large sweet potato, diced 4 cups chopped romaine lettuce 1 large tomato, diced 1 large avocado, peeled and sliced 1/3 cup chopped bell pepper 1/4 cup sliced black olives 1/3 cup lemon juice 1 tablespoon ground cumin 2 tablespoons honey 3 tablespoons olive oil In a large skillet over medium heat, heat coconut oil. To the oil, add the salt and pepper and turkey and cook for 5 minutes, until brown. To the turkey mixture, add the onion, garlic and sweet potato and cook for 10 minutes, until vegetables are tender and turkey is cooked through. Allow turkey mixture to cool. In a large bowl, add the turkey mixture and the next 5 ingredients (lettuce through olives). In a small bowl, whisk together the remaining ingredients with sea salt and freshly ground black pepper to taste. Pour the dressing over the salad, toss and serve. Root Cause Paleo Menu WEEK 6: DAY 4 16
4 DAY 4 DINNER: Steak Mango and Cauliflower Rice Prep Time: 5 minutes Cook Time: 5 minutes Large head cauliflower, cut into florets 1 tablespoon coconut oil 2 cups chopped beef steak of choice 1 small onion, chopped 2 cloves garlic, minced 1/4 cup canned full fat coconut milk 1/4 cup bone broth 2 teaspoons honey 1 teaspoon ground lime zest 1 small mango peeled and diced 1/4 cup chopped basil In a food processor, blend cauliflower until it reaches a rice-like consistency. In a large skillet over medium heat, heat oil. To the oil, add the steak, onion and garlic. Cook for 5 minutes, until steak is brown. To the skillet, add the cauliflower. In a medium bowl, whisk together the next 6 ingredients (coconut milk through lime zest) and pour over the steak mixture. Stir and cook for 5 to 10 minutes, until steak reaches desired level of doneness and vegetables are tender. To the curry, add the remaining ingredients, stir and serve warm. Root Cause Paleo Menu WEEK 6: DAY 4 17
4 DAY 4 SNACK: Bacon Fruit Salad Prep Time: 5 minutes Cook Time: N/A 2 cups cooked and chopped bacon 1 cup chopped apple 1 cup chopped pear 1 cup chopped grapes 4 tablespoons lime juice 2 tablespoons chopped basil In a large bowl, toss all the ingredients and serve. Root Cause Paleo Menu WEEK 6: DAY 4 18
5 DAY 5 BREAKFAST: Stuffed Peppers with Eggs Prep Time: 5 minutes Cook Time: 20 minutes 1 tablespoon coconut oil 1 pound ground turkey 1 (14-ounce) can diced tomatoes 1 tablespoon chopped cilantro 2 teaspoons olive oil 4 large bell peppers, tops and seeds removed 4 large eggs Preheat oven to 375 degrees F. In a large skillet over medium heat, heat coconut oil. To the skillet, add the turkey and cook for 5 minutes, until brown. To the turkey, add the next 3 ingredients (salt and pepper though cilantro) and stir. Cook for 5 minutes, until turkey is cooked through and vegetables are tender. Rub the outside of the peppers with the olive oil and spoon turkey mixture into the peppers. Place the peppers in a large baking dish. Crack the eggs and pour the whole raw egg over the turkey mixture in each pepper. Place the peppers in the oven and bake for 5 to 10 minutes, until egg is cooked to desired level of doneness and peppers are tender. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 5 19
5 DAY 5 LUNCH: Baked Fish with Red Pepper Salsa Prep Time: N/A Cook Time: 15 minutes 4 medium fresh, firm white fish filets 1 large red bell pepper, diced 1 large tomato, diced 1 large shallot, chopped 2 tablespoons lime juice 1 tablespoon olive oil Preheat oven to 375 degrees F. In a large baking dish, place the fish. In a large bowl, mix together the remaining ingredients and pour over fish. Bake fish for 10 to 15 minutes, until fish flakes easily with a fork. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 5 20
5 DAY 5 DINNER: Ginger Orange Chicken Stir Fry Prep Time: 5 minutes Cook Time: 15 minutes 2 large boneless, skinless chicken breasts, cubed 1 large onion, cut into wedges 2 cups cauliflower florets 3 cups chopped kale 1 tablespoon grated ginger 2 teaspoons grated orange zest 1/4 cup coconut aminos 1 teaspoon honey 1 tablespoon sesame oil In a large bowl, toss the first 10 ingredients (chicken through honey). In a large skillet over medium heat, heat sesame oil. To the oil, add the contents of the bowl and stir. Cook for 10 to 15 minutes, until chicken is cooked through and vegetables are tender. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 5 21
5 DAY 5 SNACK: Maple Lemon Roasted Pecans Prep Time: 5 minutes Cook Time: 30 minutes 4 cups pecan halves 2 teaspoons olive oil 1 tablespoon maple syrup 1 teaspoon grated lemon zest. Preheat oven to 325 degrees F. In a large bowl, mix all the ingredients well. On a large parchment lined baking sheet, pour the nuts and place in the oven. Bake for 20 to 30 minutes, stirring every 10 minutes, until golden brown. Serve warm or at room temperature. Root Cause Paleo Menu WEEK 6: DAY 5 22
6 DAY 6 BREAKFAST: Spinach and Artichoke Chicken Scramble Prep Time: 10 minutes Cook Time: 5 minutes 1 tablespoon coconut oil 1/2 large onion, chopped 8 large eggs, beaten 2 tablespoons full fat, unsweetened coconut milk 4 cups chopped spinach 1/2 cup frozen artichokes 1 cup cooked, chopped chicken breast In a large skillet over medium heat, heat oil. To the oil, add the onion and cook for 5 minutes, until caramelized. In a medium bowl, whisk together the eggs, coconut milk and salt and pepper. Pour eggs into the skillet along with the remaining ingredients. Stir egg mixture constantly until eggs fluff up and are cooked through and vegetables are tender. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 6 23
6 DAY 6 LUNCH: Shaved Asparagus and Ham Salad Prep Time: 5 minutes Cook Time: N/A 2 large bunches asparagus, ends trimmed and shaved with a vegetable peeler 1/2 cup shredded carrots 1 small leek, chopped 2 cups cooked and cubed ham 1/4 cup slivered almonds 1/4 cup lemon juice 2 tablespoons honey 2 tablespoons olive oil 1/2 teaspoon minced dill IIn a large bowl, add the first 5 ingredients (asparagus through almonds). In a small bowl, whisk together the remaining ingredients and pour over the salad. Toss and serve. Root Cause Paleo Menu WEEK 6: DAY 6 24
6 DAY 6 DINNER: Creamy Southwest Beef Soup Prep Time: N/A Cook Time: 35 minutes 1 pound ground beef 1 large onion, chopped 2 cloves garlic, minced 1 cup chopped cabbage 2 cups cauliflower florets 2 (14-ounce) cans fire roasted tomatoes 2 cups canned full fat coconut milk 3 cups bone broth 1 tablespoon ground cumin In a large pot over medium heat, add the beef, onion and garlic. Cook for 5 minutes, until brown. To the pot, add the remaining ingredients, cover and reduce heat to low. Cook for 20 to 30 minutes, until beef is cooked through and vegetables are tender. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 6 25
6 DAY 6 SNACK: Shrimp Layer Dip with Cucumbers Prep Time: 10 minutes Cook Time: N/A 2 large avocados, mashed 1 teaspoon onion powder 2 tablespoons chopped cilantro 2 tablespoons lime juice 1 cup cooked and chopped shrimp 1/2 cup chopped arugula 2 medium tomatoes, diced 1 medium cucumber, sliced In a medium bowl, mix the first 6 ingredients (avocado through salt and pepper). In a large serving bowl, pour the guacamole mixture and spread evenly on the bottom. Layer the shrimp, arugula and tomatoes over the guacamole and serve with cucumber slices. Root Cause Paleo Menu WEEK 6: DAY 6 26
7 DAY 7 BREAKFAST: Cabbage Huevos Rancheros Prep Time: 5 minutes Cook Time: 20 minutes 1 tablespoon coconut oil 8 medium cabbage leaves 1 pound ground beef 2 cloves garlic, minced 1 small bell pepper, chopped 1 (14-ounce) can diced tomatoes, drained 2 teaspoons ground cumin 1 medium avocado, peeled and sliced 8 small eggs Preheat oven to 375 degrees F. Rub cabbage leaves with coconut oil and place on a baking sheet. Place baking sheet in the oven and bake for 3 minutes on each side, until tender and brown on the edges. In a large skillet over medium heat, add the ground beef, cook for 5 minutes, until brown. To the beef mixture, add the next 6 ingredients (salt and pepper through cumin). Stir and cook for 5 to 10 minutes, until beef is cooked through and vegetables are tender. Spoon beef mixture into cabbage leaves and top with avocado. In the skillet the beef was in, cook each egg to desired level of doneness and top each cabbage stack with an egg. Serve warm. Root Cause Paleo Menu WEEK 6: DAY 7 27
7 DAY 7 LUNCH: Cucumber and Turkey Pizzas Prep Time: 10 minutes Cook Time: 10 minutes 1 tablespoon coconut oil 1/2 small onion, diced 1 pound ground turkey 1 large cucumber, sliced 1/4 cup mashed avocado 1 large tomato, diced 2 tablespoons lime juice 2 tablespoons chopped cilantro In a large skillet over medium heat, heat coconut oil. To the skillet, add the next 3 ingredients (onion through salt and pepper). Cook for 5 to 10 minutes, until turkey is cooked through. Arrange cucumber slices in a single layer on a large platter. Spoon mashed avocado onto each slice then top with ground turkey. In a small bowl, mix the remaining ingredients with sea salt and freshly ground black pepper to taste, spoon over turkey and serve. Root Cause Paleo Menu WEEK 6: DAY 7 28
7 DAY 7 DINNER: Blueberry Pecan and Turkey Arugula Salad Prep Time: 10 minutes Cook Time: 10 minutes 1 tablespoon coconut oil 1 (1-pound) boneless, skinless turkey breast, cubed 4 cups arugula lettuce 1/2 cup shredded carrot 1 cup blueberries 1/2 cup pecan halves 1/4 cup apple cider vinegar 2 teaspoons avocado oil 2 tablespoons coconut aminos 2 teaspoons honey 1 teaspoon grated orange zest In a large skillet over medium heat, heat coconut oil. To the oil, add the turkey and salt and pepper. Cook for 10 minutes, until turkey is cooked through. Remove turkey and allow to cool. In a large bowl, add the turkey with the next 4 ingredients (arugula through pecans). In a small bowl, whisk together the remaining ingredients with sea salt and freshly ground black pepper to taste. Pour dressing over salad, toss and serve. Root Cause Paleo Menu WEEK 6: DAY 7 29
7 DAY 7 SNACK: Chicken with Spicy Pickles Prep Time: 10 minutes Cook Time: 5 minutes 1 cup apple cider vinegar 1/4 cup honey 1 tablespoon whole cloves 2 cloves garlic, minced 3 medium cucumbers, sliced 2 medium cooked, boneless, skinless chicken breasts, sliced In a medium saucepan over medium-high heat, add the first 6 ingredients (vinegar through garlic) and stir. Bring to a boil and cook for 2 minutes, until ingredients are well mixed. In a large bowl, add the pickle marinade and cucumbers. Stir, cover and refrigerate overnight. Serve pickles with chicken. Root Cause Paleo Menu WEEK 6: DAY 7 30
SHOPPING LIST MEAT Bacon (2 cups, chopped) Bacon (2 pounds, chopped) Beef (3 pounds, ground) Beef steak (2 cups, chopped) Chicken breasts (2, medium) Chicken breasts (2, large) Chicken breasts (2 cups, cubed) Chicken breasts (1 cup, chopped) Chicken breasts (1 cup, shredded) Chicken breasts (2 pounds) Fish filets (4, medium, firm, white) Ham (2 cups, cubed) Lamb (1 pound, ground) Pork chops (4, medium, bone-in) Sausage (1 pounds, ground) Shrimp (1 cup) Tuna (2 cups (can use canned)) Turkey breast (1 pound, cubed) Turkey (4 pounds, ground) PRODUCE Apple (1 cup) Arugula lettuce (5 1/2 cups) Asparagus (2 large bunches) Avocados (3, small) Avocados (1, medium) Avocados (3, large) Avocados (1/4 cup, mashed) Bell pepper (1, small) Bell pepper (1, large, red) Bell pepper (5, large) Bell pepper (1/3 cup) Blueberries (1 cup) Broccoli slaw (3 cups) Butternut squash (2 cups, chopped) Cabbage (8, medium leaves) Cabbage (1 cup, chopped) Carrot (2 cups, shredded) Cauliflower (1 large head) Cauliflower (9 cups, florets) Celery (4, medium stalks) Celery (3, large stalks) Cherry tomatoes (1 cup) Cucumbers (4, medium) Cucumbers (1, large) Cucumbers (1 cup, diced) Eggplant (2 cups, diced) Garlic (14 cloves) Ginger (1 tablespoon grated) Grapes (1 cup) Green onion (2 tablespoons, chopped) Kale (5 cups, chopped) Leek (2, small) Lemon juice (2 teaspoons) Lemon juice (2 tablespoons) Lemon juice (5/6 cup) Lemon zest (1 teaspoon, grated) Lime juice (10 tablespoons) Lime zest (1 teaspoon, ground) Mango (1, small) Onions (2 1/2, small) Onions (3 1/2, large) Onions (2 tablespoons, diced) Orange (2 teaspoons, grated) Orange zest (1 teaspoon, grated) Parsnip (1 cup, shredded) Pear (1 cup, chopped) Romaine lettuce (4 cups, chopped) Shallots (1, medium) Shallots (5, large) Spinach (6 cups) Sweet potatoes (4, large) Sweet potatoes (1 cup, pureed (can used canned)) Tomatoes (2, medium) Tomatoes (3, large) (Continued next page) Root Cause Paleo Menu WEEK 6 31
SHOPPING LIST (continued) CANNED GOODS (OR HOMEMADE) Almond milk (2 cups unsweetened) Bone broth (7 1/4 cups) Coconut milk (2 tablespoons) Coconut milk (7 1/4 cups) Olives (1/2 cup, sliced, black) Tomatoes (2 (14-ounce) can diced) Tomato juice (4 cups) Tomatoes (2 (14-ounce) cans, fire-roasted) CONDIMENTS Apple cider vinegar (1 teaspoon) Apple cider vinegar (1 1/2 cups) Avocado oil (2 teaspoons) Coconut aminos (4 tablespoons) Coconut aminos (1/2 cup) Coconut oil (10 1/2 tablespoons) Honey (7 teaspoons) Honey (11 tablespoons) Honey (1/4 cup) Maple syrup (1 tablespoon) Olive oil (6 teaspoons) Olive oil (11 tablespoons) Red wine vinegar (1 teaspoon) Sesame oil (2 tablespoons) Tomato puree (2 tablespoons) BAKING Almond flour (2 tablespoons) Arrowroot flour (2 tablespoons) DAIRY Eggs (8, small) Eggs (23, large) DRY GOODS Almonds (2 tablespoons, chopped) Almonds (1/4 cup, slivered) Chia seeds (1/3 cup) Coconut flakes (1/4 cup) Cranberries (1/4 cup, dried) Pecan halves (4 1/2 cups) Pistachios (1/2 cup, chopped) Sesame seeds (2 teaspoons) Sunflower seeds (1/4 cup) SPICES/HERBS Basil (4 tablespoons, fresh, chopped) Basil (1/4 cup, fresh, chopped) Black Cilantro (8 tablespoons, fresh, chopped) Cloves (1 tablespoon, whole) Cumin (3 teaspoons, ground) Cumin (2 tablespoons, ground) Dill (1 1/2 teaspoons, fresh, minced) Garlic powder (2 teaspoons) Onion powder (1 teaspoon) Parsley (1/4 cup, fresh, chopped) Rosemary (3 teaspoons, fresh, minced) Thyme (4 teaspoons, fresh, chopped) Thyme (1 teaspoon, dried) FROZEN Artichokes (1/2 cup) Root Cause Paleo Menu WEEK 6 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 Paleo Menu WEEK 6 33