Protein to Eat for Hashimoto Thyroiditis Patient

For a patient with 

Hashimoto's thyroiditis who is always hungry and needs healthy protein options without eggs or pork, focusing on lean meats, a variety of fish and seafood, legumes, and certain plant-based options is recommended. 

Animal-Based Proteins

These are excellent sources of complete protein and often provide essential nutrients like B12, iron, and selenium, which are important for thyroid health.

 

• Poultry:⤵️
  • Chicken breast (skinless) is a lean protein source that can be grilled, baked, or used in stir-fries.
  • Turkey (lean ground or breast) is another great option, ideal for meatballs, chili, or sandwiches.

• Fish and Seafood: These options are rich in anti-inflammatory omega-3 fatty acids and selenium.
• Salmon: A fatty fish high in omega-3s and protein. Can be baked, grilled, or canned wild salmon mixed into salads.
• Tuna: A good source of lean protein and selenium (opt for low-mercury options like canned light tuna).
• Cod/Whitefish: Lean and easily digestible, excellent in soups, stews, or baked with herbs.
• Sardines/Mackerel/Herring: Small, oily fish that are packed with protein, omega-3s, and vitamin D.
• Shrimp/Oysters/Lobster: Provide lean protein, zinc, and selenium. Oysters are particularly high in zinc.

• Grass-fed Beef/Other Lean Meats: Lean, grass-fed beef or other lean meats can be consumed in moderation to provide iron and zinc. 

Plant-Based Proteins

Plant-based options provide fiber, which helps with satiety and potential constipation associated with hypothyroidism. 

• Legumes:⤵️
  • Lentils (all types): Versatile in soups, curries, and salads, providing iron, fiber, and B vitamins.
  • Chickpeas (garbanzo beans): Great in salads, roasted as a snack, or blended into hummus.
  • Black beans/Kidney beans: Excellent in various dishes like stews, chili, or as a side, offering fiber and protein.

• Soy Products: Tofu is a great plant-based protein source. However, you should consume soy products a few hours before or after taking thyroid medication, as soy can inhibit absorption.
  • Tofu (extra firm): Can be stir-fried, baked, or added to soups.
  • Edamame: Steamed or in salads for a quick protein boost.

• Nuts and Seeds: These offer healthy fats, fiber, and some protein to help with hunger management.
  • Brazil nuts: Extremely high in selenium (just 1-2 per day provides the recommended intake).
  • Pumpkin seeds/Sunflower seeds: Good sources of zinc and magnesium.
  • Walnuts/Almonds: Offer healthy fats, fiber, and protein.
  • Chia seeds/Flax seeds/Hemp seeds: Can be added to smoothies, oatmeal, or used to make puddings, providing fiber and plant-based omega-3s.

• Protein Powders:⤵️
  • Hemp protein: A well-tolerated, plant-based, gluten-, dairy-, and soy-free option.
  • Hydrolyzed beef protein or collagen peptides: These can be beneficial for gut health and are often well-tolerated by those with autoimmune conditions. 

By incorporating a variety of these foods into your meals, you can ensure adequate protein intake, help manage your hunger levels, and provide essential nutrients to support your thyroid function. 

Chickpea and Spinach Salad

 Chickpea and Spinach Salad

Ingredients:

- 1 can (15 oz) chickpeas, rinsed and drained

- 2 cups fresh spinach leaves

- 1/2 cup cherry tomatoes, halved

- 1/4 cup cucumber, diced

- 1/4 cup red onion, thinly sliced

- 1/4 cup feta cheese, crumbled (optional)

- 2 tablespoons olive oil

- 1 tablespoon balsamic vinegar

- 1 teaspoon Dijon mustard

- Salt and pepper, to taste

Instructions:

1. In a large bowl, combine chickpeas, spinach, cherry tomatoes, cucumber, and red onion.

2. In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper.

3. Pour the dressing over the salad and toss to combine.

4. Sprinkle with feta cheese, if desired. Serve immediately.

High-Protein Pea Cookies (Egg-free, Dairy-free, Sugar-free)

High-Protein Pea Cookies (Egg-free, Dairy-free, Sugar-free)

✅ No egg

✅ No dairy

✅ No sugar

✅ Very low-carb (almost zero net carbs)

✅ High protein

✅ Makes ~8 small cookies (good for 4 people)

✅ Can be baked in air fryer or microwave

Ingredients⤵️

• Pea protein powder – 60 g (6 tbsp)
• Almond flour (for texture, low-carb) – 20 g (2 tbsp) (optional, can replace with coconut flour 1 tbsp if nut-free)
• Stevia or erythritol – 2–3 tbsp (adjust to taste)
• Coconut oil (or avocado oil) – 1.5 tbsp
• Unsweetened almond milk (or water) – 3–4 tbsp (adjust for dough consistency)
• Vanilla extract – 1 tsp
• Pinch of cinnamon or cocoa powder – optional for flavor
• Pinch of salt

Instructions⇣

1. Prepare the dough⤵️

• In a bowl, mix pea protein powder, almond flour, sweetener, cinnamon/cocoa, and salt.
• Add coconut oil and vanilla.
• Slowly add almond milk/water until it forms a cookie dough consistency (not too sticky, should be moldable).

2. Shape cookies⤵️

• Divide into 8 small balls and flatten slightly into cookie shapes.

3. Cooking options⇣

Air Fryer:⤵️

• Preheat at 160°C (320°F) for 6–8 minutes until slightly golden.
• Let cool (they firm up as they cool).

Microwave:⤵️

• Place cookies on parchment paper.
• Microwave on medium-high (600–700W) for 1.5–2 minutes.
• Let cool before eating (important for texture).

Macros (per cookie, ~8 cookies total)

(approximate, based on pea protein + almond flour)

• Calories: 37 kcal
• Protein: 4.5 g
• Fat: 1.5 g
• Carbs: 0.5 g (net 0.1 g)

Healthy Donut #2

A recipe for airy, sugarless, non-dairy, butter-free, eggless, and flourless donuts without applesauce or cinnamon. This version uses almond flour and oat flour as bases, with stevia as the sweetener. The recipe is designed to make 2 servings (about 2-3 small donuts), and includes approximate calorie content.

Ingredients:

- 1/2 cup almond flour (about 60g)

- 1/4 cup oat flour (about 30g) (blend oats into a fine powder if needed)

- 1/2 tsp baking powder

- 1/4 tsp baking soda

- 2 tsp apple cider vinegar (to help with rising)

- 2 tbsp unsweetened almond milk (or any non-dairy milk)

- 1 tbsp olive oil or coconut oil (optional for moisture, can omit)

- 1/2 tsp vanilla extract (optional)

- 1/4 tsp stevia or artificial sweetener of choice (adjust to taste)

- A pinch of salt

 Instructions:

1. Preheat the oven to 350°F (175°C) and lightly grease a donut pan with oil or non-stick spray.

2. Prepare the dry ingredients: In a small bowl, mix almond flour, oat flour, baking powder, baking soda, and salt.

3. Prepare the wet ingredients: In another bowl, whisk together the almond milk, oil (if using), stevia, vanilla extract, and apple cider vinegar.

4. Combine: Gradually add the wet ingredients to the dry ingredients and gently mix until just combined. The batter should be smooth but not overmixed to keep it airy.

5. Fill the donut pan: Spoon the batter into the donut molds, filling each about 2/3 of the way.

6. Bake: Bake for 10-12 minutes or until the donuts are lightly golden and a toothpick comes out clean.

7. Cool and enjoy: Let the donuts cool for a few minutes in the pan before transferring to a wire rack to cool completely.

 Calorie Content (Approximate per serving):

- Almond flour (60g): 350 kcal

- Oat flour (30g): 110 kcal

- Almond milk (2 tbsp): 5 kcal

- Olive/coconut oil (1 tbsp): 120 kcal (optional)

- Other ingredients (baking powder, stevia, vanilla, etc.): negligible

**Total (for the batch):** ~475 kcal  

**Per person (2 servings):** ~238 kcal  

By omitting the oil, you can reduce the calorie content by ~60 kcal per serving.

Enjoy these light, healthy donuts!

Adobo sa Gata Recipe

 (for 2 servings)

Ingredients:

- 250g chicken (cut into pieces)

- 1/2 cup coconut milk (gata)

- 1/4 cup soy sauce

- 1/4 cup vinegar

- 1 small onion (chopped)

- 3 cloves garlic (minced)

- 1 bay leaf (laurel)

- 1/2 tsp black peppercorns (optional)

- 1 small green chili (siling haba or labuyo, optional)

- 1 tbsp cooking oil

- 1/2 tsp sugar (optional)

- Salt and pepper to taste

Instructions:

1. Marinate the Chicken:

   - In a bowl, combine the chicken, soy sauce, vinegar, bay leaf, and peppercorns. Let it marinate for at least 30 minutes (or overnight for better flavor).

2. Sauté:

   - Heat the cooking oil in a pan over medium heat. Sauté the garlic until lightly browned, then add the onions and cook until softened.

3. Cook the Chicken:

   - Add the marinated chicken to the pan (reserve the marinade). Sear the chicken until it turns golden brown on both sides.

   - Pour in the reserved marinade and simmer for about 15 minutes, allowing the chicken to cook through.

4. Add Coconut Milk:

   - Once the chicken is cooked, lower the heat and pour in the coconut milk. Stir and let it simmer for another 10 minutes until the sauce thickens. You can add the green chili for a spicy kick.

5. Season:

   - Taste the sauce and adjust with salt, pepper, or sugar if needed to balance the flavors.

6. Serve:

   - Serve hot with steamed rice.

Enjoy your delicious Adobo sa Gata!

Healthy Donut #1

A recipe for airy, sugarless, non-dairy, butter-free, eggless, and flourless donuts. These donuts use almond flour and oats for a healthy, light texture, and natural sweeteners like dates or stevia. 

 Ingredients:

- 1 cup almond flour

- 1 cup oat flour (you can make this by blending oats into a fine powder)

- 1 tsp baking powder

- 1 tsp baking soda

- 1/2 tsp cinnamon (optional)

- 1/4 cup applesauce (acts as a binder and adds moisture)

- 1/4 cup unsweetened almond milk (or any non-dairy milk)

- 1/4 cup date paste (soak dates in water and blend until smooth) or stevia to taste

- 1 tsp apple cider vinegar (this will help the donuts rise and stay airy)

- 1 tsp vanilla extract (optional)

- A pinch of salt

### Instructions:

1. Preheat the oven to 350°F (175°C) and grease a donut pan with a bit of oil or line with parchment paper.

2. Prepare the dry ingredients: In a large bowl, mix almond flour, oat flour, baking powder, baking soda, cinnamon, and salt.

3. Prepare the wet ingredients: In a separate bowl, whisk together applesauce, almond milk, date paste (or stevia), apple cider vinegar, and vanilla extract until well combined.

4. Combine: Slowly add the wet ingredients to the dry ingredients and gently fold everything together. Be careful not to overmix; the batter should be light and airy.

5. Fill the donut pan: Pour the batter into the greased donut molds, filling each about 2/3 of the way.

6. Bake: Place in the oven and bake for 12-15 minutes or until a toothpick comes out clean and the donuts are lightly golden.

7. Cool and serve: Allow the donuts to cool in the pan for about 5 minutes, then transfer to a wire rack to cool completely.

Optional Toppings:

- Drizzle with melted sugar-free dark chocolate

- Dust with cinnamon and a bit of powdered stevia or monk fruit sweetener

Enjoy your healthy, light, and airy donuts!

Microwave Almond Flour Cookie (Single Serving)

 Here's a quick and easy **no-bake, microwaveable almond flour cookie recipe** for one person. It's sugar-free, egg-free, and made with almond flour!

**Ingredients:**

- 3 tbsp almond flour

- 1 tbsp coconut oil (or melted butter)

- 1 tbsp sugar-free sweetener (e.g., erythritol, stevia, or monk fruit sweetener)

- 1/4 tsp vanilla extract

- 1-2 tbsp unsweetened almond milk (or any non-dairy milk)

- A pinch of salt

- Optional: a pinch of cinnamon or a few sugar-free chocolate chips

**Instructions:**

1. **Mix dry ingredients:** In a small microwave-safe bowl or mug, combine the almond flour, sugar-free sweetener, and a pinch of salt (and cinnamon if using).

2. **Add wet ingredients:** Add the melted coconut oil (or butter), vanilla extract, and 1 tablespoon of almond milk. Mix well until it forms a dough. If the dough is too dry, add a little more almond milk until you get a cookie dough consistency.

3. **Shape the cookie:** Flatten the dough in the bowl or mug to form a cookie shape, about 1/2-inch thick.

4. **Microwave:** Microwave the cookie for 30-45 seconds, depending on the power of your microwave. Start with 30 seconds and check the texture; it should be set but still soft. Microwave for an additional 10-15 seconds if needed.

5. **Cool and enjoy:** Let the cookie cool for a minute to firm up, then enjoy your quick and healthy treat!

This is a fast and convenient recipe for a single-serving, diet-friendly cookie!

Almond Flour No-Sugar, No-Egg Cookies

Ingredients:

- 2 cups almond flour

- 1/4 cup coconut oil (melted) or olive oil

- 1/4 cup unsweetened almond milk or coconut milk

- 1/4 cup sugar-free sweetener (like erythritol or monk fruit sweetener)

- 1 tsp vanilla extract

- 1/2 tsp baking soda

- A pinch of salt

- Optional: 1/4 cup sugar-free dark chocolate chips or chopped nuts for added flavor

Instructions:

1. **Preheat the oven:** Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.

2. **Mix dry ingredients:** In a large bowl, combine the almond flour, sugar-free sweetener, baking soda, and a pinch of salt. Mix well.

3. **Add wet ingredients:** Add the melted coconut oil (or olive oil), unsweetened almond milk (or coconut milk), and vanilla extract to the dry ingredients. Stir until a dough forms. If the dough is too dry, add a little more almond milk until it reaches a good consistency.

4. **Add optional ingredients:** If using, fold in the sugar-free chocolate chips or chopped nuts.

5. **Form cookies:** Scoop out tablespoons of dough and roll them into balls. Place them on the prepared baking sheet, then gently press each ball down with your fingers or a fork to flatten slightly.

6. **Bake:** Bake the cookies in the preheated oven for 10-12 minutes, or until the edges are golden brown.

7. **Cool:** Allow the cookies to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.

8. **Serve:** Enjoy your healthy, diet-friendly cookies with a cup of tea or coffee!

These cookies are perfect for a guilt-free snack and are suitable for those on a low-carb, sugar-free, or egg-free diet.

Kutsinta that yields enough for 2

 Here's a recipe for Kutsinta that yields enough for 2 people:

### Ingredients:

- **1/4 cup rice flour**

- **1/8 cup all-purpose flour**

- **1/4 cup brown sugar**

- **1/2 cup water**

- **1/8 teaspoon lye water (lihiya)**

- **1/8 teaspoon annatto powder (atsuete powder)**

- **Grated coconut for topping**

### Instructions:

1. **Prepare the Steamer:**

   - Fill your steamer with water and bring it to a boil. Make sure you have small molds (like silicone molds or puto molds) ready. Lightly grease the molds to prevent sticking.

2. **Mix the Dry Ingredients:**

   - In a mixing bowl, combine the rice flour, all-purpose flour, and brown sugar. Mix well until thoroughly combined.

3. **Dissolve Annatto Powder:**

   - In a separate small bowl, dissolve the annatto powder in the water. Stir until the water turns a bright orange color.

4. **Combine Ingredients:**

   - Gradually pour the annatto water into the dry ingredients while stirring. Mix until smooth and lump-free. Add the lye water and continue to mix until fully incorporated.

5. **Pour into Molds:**

   - Pour the mixture into the prepared molds, filling them about 3/4 full.

6. **Steam the Kutsinta:**

   - Place the molds in the steamer and steam over medium heat for about 25-30 minutes, or until the kutsinta is firm and fully cooked.

7. **Cool and Serve:**

   - Remove the kutsinta from the steamer and let them cool slightly before removing them from the molds. Serve with grated coconut on top.

Enjoy your kutsinta!

Some easy and healthy recipes that are cholesterol-free

 

1. Lentil soup: 

• In a large pot, sauté onion, celery, and garlic until soft. 
• Add lentils, vegetable broth, canned tomatoes, and some chopped kale. 
• Simmer until lentils and kale are tender.

2. Grilled vegetable skewers: 

• Cut up your favorite vegetables into large, bite-sized pieces and thread onto skewers. 
• Brush with olive oil, sprinkle with salt and pepper, and grill until vegetables are tender and slightly charred.

3. Chickpea salad: 

• In a large bowl, mix canned chickpeas, chopped cucumber, cherry tomatoes, red onion, and fresh parsley. 
• Toss with olive oil and lemon juice.

4. Oven-roasted sweet potatoes: 

• Preheat your oven to 425°F. Cut sweet potatoes into wedges, toss with olive oil, salt, pepper, and smoked paprika. 
• Arrange in a single layer on a baking sheet and roast until tender and crispy.

5. Quinoa bowl: 

• Cook quinoa according to package instructions. 
• Serve in a bowl with roasted vegetables, chickpeas, and avocado slices. 
• Drizzle with balsamic vinaigrette.

6. Hummus with vegetable dippers: 

• Blend canned chickpeas, tahini, lemon juice, garlic, and olive oil in a food processor until smooth.
• Serve with fresh cut vegetables like carrots, celery, and bell peppers.

7. Mango salsa: 

• In a bowl, mix diced mango, red onion, jalapeno, lime juice, and fresh cilantro. 
• Serve as a topping for grilled fish or chicken.

8. Baked falafel: 

• Blend canned chickpeas, parsley, garlic, and cumin in a food processor until smooth. 
• Form into balls, place on a baking sheet, and bake at375°F until crispy.

9. Fruit salad: 

• Cut up your favorite fruits like berries, pineapple, melon, and grapes. 
• Serve with a dollop of non-dairy yogurt and a sprinkle of granola.

10. Roasted eggplant dip: 

• Roast eggplant in the oven until tender. 
• Scoop out the flesh and blend with tahini, lemon juice, garlic, and salt until smooth. 
• Serve with pita chips or fresh veggies.