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3Root Cause Paleo:

3Izabella Wentz, PharmD, FASCP

Root Cause Paleo Menu – WEEK 3

Dr. Izabella Wentz, PharmD, FASCP, is a pharmacist who hasdedicated herself to addressing the root causes of autoimmunethyroid disease, after being diagnosed with Hashimoto’s Thyroiditisin 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

About The Author

http://www.thyroidpharmacist.com/book



http://www.thyroidpharmacist.com

http://www.facebook.com/thyroidlifestyle

Root Cause Paleo Menu – WEEK 3 1

• Dairy• Grains• Legumes (except green beans and pea protein)• Sugar• Seaweed• Caffeine• Nightshade spices• All types of chilis

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


Day 1:Breakfast: Bacon Wrapped Eggs with Sweet Potato Hash Page 3Lunch: Chicken Florentine with Kale and Spaghetti Squash Dinner: Meatball and Acorn Squash Soup Page 5Snack: Caramelized Cinnamon Figs Page 6

Day 2:Breakfast: Guacamole and Scrambled Eggs Page 7Lunch: Italian Meatza Pie Page 8Dinner: Winter Oxtail Stew Page 9Snack: Carob Orange Nut Squares Page 10 Day 3:Breakfast: Ground Turkey Scotch Eggs Page 11 Lunch: Shrimp Ceviche Page 12Dinner: Smoky Turkey Bacon-Wrapped Chicken Thighs with Cauliflower Mashed Page 13Snack: Apple Gummy Snacks Page 14

Day 4:Breakfast: Creamy Veggie Egg Muffins Page 15Lunch: Lemon Tahini Tuna Salad Lettuce Wraps Page 16Dinner: Baked Buffalo Chicken with Roasted Brussel Sprouts Page 17Snack: Coconut Chia Pudding Page 18

Day 5:Breakfast: Hearty Mushroom and Beef Frittata Page 19Lunch: Pulled Pork Stuffed Squash Page 20Dinner: Asian Flank Steak with Cauliflower Cous Cous Page 21Snack: Carob Vanilla Bean Mousse Page 22

Day 6:Breakfast: Stuffed Breakfast Cabbage Page 23Lunch: Pan-Fried Lemon Haddock with Mixed Baby Greens Page 24Dinner: Vegetable Beef Stew with Turnips and Greens Page 25Snack: Carob Peppermint Coconut Butter Cups Page 26

Day 7:Breakfast: Kale Omelette Page 27Lunch: Chicken Citrus Avocado Salad Page 28Dinner: Mediterranean Chicken Stew Page 29Snack: Apple Almond Butter Nachos Page 30

Shopping List Page 31

WEEK 3 MEAL SCHEDULE

Root Cause Paleo Menu WEEK 3: DAY 1 3

Back to Meal Schedule

Serves 4

Prep Time: 15 minutesCook Time: 25 minutes

Ingredients: 12 bacon slices2 tablespoons coconut oil, divided8 large eggs2 large sweet potatoes, peeled, finely diced 1 large onion, choppedSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)

Directions:Preheat oven to 375 degrees F.

In a large skillet over medium-high heat, add bacon and cook until browned, about 3 to 5 minutes. Remove from heat and slice half of the cooked bacon in half width-wise and dice the remaining and set aside for the sweet potato hash.

In a 12-cup muffin pan, grease cups with 2 tablespoons coconut oil and line with a half slice of bacon. Crack one egg into each cup and bake for 15 minutes or until cooked to desired doneness.

In the same skillet with remaining bacon grease over medium-high heat, heat remaining coconut oil and remaining ingredients. Cook for 5 to 8 minutes, or until the vegetables have slightly softened.

Season to taste with salt and pepper and serve warm alongside baked eggs.

1 DAY 1 BREAKFAST: Bacon Wrapped Eggs

with Sweet Potato Hash



Serves 4


Ingredients: 1 large spaghetti squash, halved, seeded3 tablespoons coconut oil1 (16-ounce) package additive-free chicken sausage, thinly sliced3 cloves garlic, minced1 large onion, diced3 cups chopped kaleSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)2 tablespoons chopped parsley

Directions:Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper.

On the lined baking sheet, place the squash halves cut-side down and bake for 35 to 40 minutes.

In a large skillet on medium-high heat, heat the oil and add the next 3 ingredients (chicken sausage through onion). Stir and cook about 8 to 10 minutes, or until the sausage is fully cooked and the onion is translucent. Add the kale and continue cooking for 3 minutes, or until the kale has softened and turns bright green.

Once the squash is cooked, let cool slightly and use a fork to scrape out the squash strands. Add squash into the skillet with the sausage mixture, stir to combine and season with salt and pepper to taste.

Serve warm garnished with parsley.

1 DAY 1 LUNCH: Chicken Florentine with

Kale and Spaghetti Squash



Serves 4


Ingredients:2 pounds ground beef1 large red bell pepper, seeded, diced1 large red onion, diced4 cloves garlic, minced12 green olives, pitted, diced2 large eggs1/2 cup coconut flourSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)3 medium acorn squashes, seeded, diced into 1/2-inch cubes 8 cups bone broth2 tablespoons chopped parsley

Directions:In a large bowl, add ingredients 1 through 8 (ground beef through salt and pepper) and mix thoroughly. Form the mixture into 1-inch meatballs and set aside.

In a large cooking pot on medium heat, add the squash and broth and bring to a simmer. In a large skillet over medium-high heat, brown the meatballs on all sides, about 2 minutes per side. Add browned meatballs to the simmering pot, cover, and continue simmering for about 20 minutes or until the meatballs and potatoes cooked throughout.


1 DAY 1 DINNER: Meatball and

Acorn Squash Soup



Serves 4


Ingredients:12 dried unsweetened figs, stemmed, halved2 tablespoons coconut oil1/2 teaspoon ground cinnamon

Directions:In a large skillet over medium-high heat, heat coconut oil and add figs and cook for 2 min-utes each side or until they begin to caramelize.

Remove from the pan sprinkle with cinnamon and serve warm.

1 DAY 1 SNACK: Caramelized Cinnamon Figs



Serves 4


Ingredients1/2 cup diced avocados1/8 cup diced onions 2 tablespoons fresh lime juice2 tablespoons olive oil12 large eggs2 tablespoons coconut oilSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)2 tablespoons chopped cilantro

Directions:In a large bowl, combine the first 4 ingredients (avocados through olive oil) and mash to combine into guacamole and set aside.

In a large skillet over medium-high heat, add eggs and scramble until cooked to desired temperature. Season to taste with salt and pepper and serve warm with guacamole on top or on the side. Garnish with cilantro.

2 DAY 2 BREAKFAST: Guacamole and Scrambled Eggs



Serves 4


Ingredients1 tablespoon coconut oil2 pounds lean ground beef1 tablespoon dried oregano2 tablespoons chopped basil1 tablespoon chopped parsley2 cloves garlic, mincedSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)1/2 cup canned artichoke heart halves1/2 cup sliced green olives1/2 cup arugula leaves

Directions:Preheat the oven to 400 degrees F.

Grease a 8-inch round pie pan with coconut oil.

In a large bowl, mix together ingredients 1 through 6 (ground beef through salt and pepper) to make the crust.

In the greased pie pan, press the meat mixture in evenly and bake for 10 to 15 minutes or un-til cooked throughout. Remove, let cool and add remaining ingredients as toppings, spread evenly on top and bake for another 7 minutes.

Slice and serve warm.

2 DAY 2 LUNCH: Italian Meatza Pie



Serves 4

Prep Time: 15 minutesCook Time: 6 hours 15 minutes

Ingredients2 pounds beef oxtailsSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)2 large onions, diced2 large carrots, stemmed, diced4 cloves garlic, minced1-inch piece ginger root, peeled, minced2 cups bone broth1 teaspoon ground allspice3 tablespoons diced thyme

Directions:On a cutting board, season oxtails with salt and pepper and set aside.

In a large cooking pot over medium-high heat, heat oil and add oxtails. Brown them on all sides, remove from pot and set aside. Add the next 4 ingredients (onions through ginger) to the heated pot and cook for 4 to 5 minutes, or until the onions are translucent. Add the beef stock and thyme and cook for another 3 minutes then add the browned oxtails. Stir, cover, and cook for 6 hours or until the oxtail is cooked to desired tenderness.

Serve warm.

2 DAY 2 DINNER: Winter Oxtail Stew



Serves 4

Prep Time: 55 minutesCook Time: N/A

Ingredients1 1/2 cups mixed raw nuts20 unsweetened medjool dates1/3 cup carob powder1 tablespoon fresh orange zest1 tablespoon fresh orange juiceSea salt/pink Himalayan salt to taste.

Directions:Line an 8” x 8” baking dish with parchment paper and set aside.

In a food processor, add nuts and pulse until they become small, crumbly bits. Remove and place into a medium-size bowl.

In the same food processor, add dates and pulse about 5 times until slightly chopped. Add the remaining ingredients (carob powder through sea salt) and process until the mixture forms into a doughy consistency.

Add the mixture to the bowl with the nuts and mix to combine. Press the mixture into the lined baking dish evenly. Freeze for 30 minutes or until firm.

Slice into squares and serve.

2 DAY 2 SNACK: Carob Orange Nut Squares



Serves 4


Ingredients1 pound full-fat ground turkey1/8 teaspoon ground cinnamon1/8 teaspoon ground ginger1/8 teaspoon ground allspice1/8 teaspoon ground nutmeg1/8 teaspoon ground cloves Sea salt/pink Himalayan salt to tastePepper to taste (if tolerated)1 tablespoon honey6 large eggs, hard-boiled, peeled


Line a large baking sheet with parchment paper and set aside.

In a large bowl, combine the first 8 ingredients (turkey through honey) and mix gently until well combined and set aside.

To make the scotch eggs, fill a 1/3 cup with the turkey mixture and form into a burger-like formation. Place an egg in the center and carefully fold the turkey mixture circle up and over the egg, until the egg is fully covered evenly, ensuring there are no cracks or openings. Re-peat until all the turkey mixture and eggs are used up. Place on the prepared baking sheet and bake for 15 to 20 minutes.

Serve warm.

3 DAY 3 BREAKFAST: Ground Turkey Scotch Eggs



Serves 4

Prep Time: 6 hours 7 minutesCook Time: N/A

Ingredients1 pound raw shrimp, peeled, diced1 clove garlic, minced1 cup diced avocado2 small lemons, juice2 small limes, juice1/4 cup chopped cilantroSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)

Directions:In a large bowl, combine all the ingredients, cover and refrigerate for 6 hours or until the shrimp has turned from translucent to opaque.

Serve chilled.

3 DAY 3 LUNCH: Shrimp Ceviche



Serves 4


Ingredients2 pounds chicken thighsSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)8 ounces turkey bacon slices1 cup water2 large heads cauliflower, florets6 cloves garlic, peeled 3 tablespoons olive oil1 cup unsweetened almond milk



On a large cutting board, season chicken with salt and pepper. Wrap one piece of turkey bacon around each chicken thigh and place on prepared baking sheet. Bake for 25 to 30 minutes or until cooked throughout.

In a medium-size cooking pot on medium-high heat, place water, cauliflower and garlic and bring to a boil. Cover and boil for 7 to 10 minutes or until cauliflower is tender when pierced. Drain and place steamed cauliflower and garlic into food processor or blender with remaining ingredients. Blend into desired mashed consistency.

Season to taste with salt and pepper and serve warm alongside baked chicken thighs.

3 DAY 3 DINNER: Smoky Turkey Bacon-Wrapped

Chicken Thighs with Cauliflower Mashed



Serves 4

Prep Time: 2 hoursCook Time: 15 minutes

Ingredients1 cup fresh squeezed apple juice2 tablespoons gelatin

Directions:Line an 8” x 8” baking dish with parchment paper and set aside.

In a small cooking pot over medium-low heat, heat juice for 5 minutes. Slowly pour in gela-tin into the juice while whisking until fully incorporated.

Pour the mixture into prepared baking dish and refrigerate for 2 hours.

Cut into desired size pieces and serve.

3 DAY 3 SNACK: Apple Gummy Snacks



Serves 4


Ingredients 4 tablespoons coconut oil, divided8 ounces sliced mushrooms1 cup chopped broccoli florets1/4 cup sliced black olives8 large eggs2 tablespoons full fat unsweetened coconut milk1 tablespoons ground garlicSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)


Grease a 12-cup muffin pan with half of coconut oil and set aside.

In a large skillet over medium-high heat, heat remaining coconut oil, add mushrooms and cook about 8 minutes, until the mushrooms begin to brown slightly. Add broccoli, black olives and stir to combine. Continue cooking for 3 minutes and remove from heat.

In a large bowl, beat eggs with the remaining ingredients (coconut milk through salt and pepper).

Spoon the cooked veggie mixture evenly into the muffin cups until they are each 2/3 full. Pour the egg mixture evenly into the muffin cups on top of veggie mixture until 3/4 full.

Bake for 20 to 25 minutes or until a toothpick inserted into the middle comes out cleanly and serve warm.

4 DAY 4 BREAKFAST: Creamy Veggie Egg Muffins



Serves 4


Ingredients 1/2 cup chopped celery1/2 cup chopped onion4 tablespoons tahini4 medium lemons, juice1 teaspoon ground garlic2 tablespoons chopped parsley4 (5-ounce) cans tuna, drainedSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)8 large butter lettuce leaves

Directions:In a medium-size bowl, mix together ingredients 1 to 8 (celery through salt and pepper) until a tuna mixture is formed.

Spoon the tuna mixture on top of the butter lettuce leaves and serve immediately.

4 DAY 4 LUNCH: Lemon Tahini Tuna Salad

Lettuce Wraps



Serves 4


Ingredients 2 large eggs2 tablespoons apple cider vinegar1 large lemon, juice2 teaspoons ground garlic2 teaspoons onion powderSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)1 pound chicken breast, cut into strips5 cups crumbled pork rinds2 pounds brussel sprouts, stemmed, halved4 tablespoons coconut oil, melted



In a large bowl, whisk together the eggs, vinegar, lemon juice, garlic, onion, salt and pep-per and set aside. Place crumbled pork rinds onto a large plate. Dip each chicken breast strip into the egg wash then lay in the pork rind breading, coating both sides. Place breaded strips onto the prepared baking sheet.

In another large bowl, combine the brussels, coconut oil and season to taste with salt and pepper until the brussels are coated and seasoned evenly. Place brussel sprouts around the breaded chicken strips and bake everything for 25 to 30 minutes or until the brussels sprouts have softened slightly.

Serve warm altogether.

4 DAY 4 DINNER: Baked Buffalo Chicken

with Roasted Brussel Sprouts



Serves 4

Prep Time: 5 minutesCook Time: 2 hours

Ingredients 4 cups full fat unsweetened coconut milk8 tablespoons chia seeds2 teaspoons pure vanilla extract1 teaspoon ground cinnamon1/2 cup unsweetened shredded coconut2 tablespoons maple syrup

Directions:In a large jar, add all ingredients, cover with lid tightly, shake and refrigerate for 2 hours.

Serve chilled.

4 DAY 4 SNACK: Coconut Chia Pudding



Serves 4


Ingredients 10 large eggs, beatenSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)1 pound ground beef1 small onion, diced1 cup sliced shiitake mushrooms


In a large bowl, beat the eggs together with the salt and pepper and set aside.

In a large skillet over medium-high heat, add the meat and cook until cooked throughout. Add onions and mushrooms and cook until tender and translucent, about 5 to 7 minutes. Pour the egg mixture into the skillet and cook for another 3 minutes. Bake for 15 minutes, or until the eggs are set and not runny.

Slice and serve directly from the skillet.

5 DAY 5 BREAKFAST: Hearty Mushroom and Beef Frittata



Serves 4


Ingredients 3 pounds pork shoulder1/4 cup ground mustard, divided in halfSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)1 tablespoon honey 4 small delicata squashes, halved, seeded2 tablespoons coconut oil, melted2 tablespoons chopped parsley

Directions:On a large cutting board, season pork shoulder with half of mustard and salt and pepper. Place in the crock cooker, cover and cook on low for 8 hours.

Once cooked, in a large bowl, remove the meat and shred with two forks. Add the remain-ing mustard and honey.

Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper.

On baking sheet, place the squash halves face up and drizzle with coconut oil, season to taste with salt and pepper and bake for 35 minutes or until the squash is tender and start-ing to lightly brown.

Serve alongside shredded pork garnished with parsley.

5 DAY 5 LUNCH: Pulled Pork Stuffed Squash



Serves 4

Prep Time: 2 hours 15 minutesCook Time: 25 minutes

Ingredients 2 pounds flank steak4 cloves garlic, peeled, sliced thinly2 1-inch piece ginger root, peeled, sliced thinly6 small green onions, chopped1/2 cup coconut aminos4 tablespoons fresh lime juice4 teaspoons sesame oil

Directions:In a large re-sealable bag, combine ingredients 1 to 7 (flank steak through sesame oil), seal and refrigerate for 2 hours.

Remove the meat, pat dry and discard the marinade.

Heat a large skillet to medium-high heat, heat half of coconut oil, add the marinated steak and sear for 3 to 5 minutes on each side until a golden brown crust has formed. Reduce heat to medium-low and cook about 4 more minutes, or until cooked to desired tempera-ture. Remove steak from heat, let rest on a cutting board for at least 5 minutes before slic-ing. Cut into thin strips, against the grain, set aside and keep warm.

In a food processor or blender, pulse the cauliflower into small couscous-size bits.

In the same large skillet with steak juices over medium-low heat, add remaining coconut oil, onions and cook until caramelization occurs, about 15 minutes. Stir in cauliflower pieces and coconut milk, and increase heat to medium-high heat. Cook for 5 more minutes or un-til the cauliflower is softened but not mushy. Season to taste with salt and pepper.

Serve warm alongside flank steak garnished with parsley.

4 tablespoons coconut oil, divided1 large cauliflower head, florets1 large onion, thinly sliced2 bay leavesSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)1/4 cup unsweetened coconut milk4 tablespoons chopped parsley

5 DAY 5 DINNER: Asian Flank Steak

with Cauliflower Couscous



Serves 4

Prep Time: 1 hour 10 minutesCook Time: N/A

Ingredients 2 ripe avocados, pitted6 tablespoons carob powder1/2 cup unsweetened coconut milk8 medjool unsweetened dates2 vanilla bean pods, seeds

Directions:In a food processor or blender, combine all ingredients and blend until smooth.

Refrigerate until chilled, about 1 hour.

Serve immediately.

5 DAY 5 SNACK: Carob Vanilla Bean Mousse



Serves 4


Ingredients 4 large cabbage leaves 1 (16-ounce) bag frozen chopped spinach, defrosted, drained4 large eggsSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)


Line a large baking dish with parchment paper and set aside.

Place cabbage into the prepared dish and bake for 15 minutes. Remove cabbage from oven and stuff evenly with spinach. Crack an egg into each cabbage leaf and fold closed. Fasten with toothpick and bake for 15 minutes or until the egg whites are set and not runny.

Serve warm seasoned to taste with salt and pepper.

6 DAY 6 BREAKFAST: Stuffed Breakfast Cabbage



Serves 4


Ingredients 4 teaspoons coconut oil 4 cloves garlic, finely chopped4 tablespoons capers4 (6-ounce) haddock fillets1 teaspoon lemon zest4 tablespoons fresh lemon juiceSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)4 cups mixed baby greens4 tablespoons olive oil2 tablespoons balsamic vinegar

Directions:In a large skillet over medium-high heat, heat oil, garlic and capers. Cook until the gar-lic becomes fragrant, about 3 minutes. Add the fish and lemon zest and cook each side for 5 minutes until it browns and is cooked throughout. Drizzle with fresh lemon juice on top, season to taste with salt and pepper and serve with cooked capers and garlic.

Serve alongside mixed greens, olive oil, vinegar and salt and pepper.

6 DAY 6 LUNCH: Pan-Fried Lemon Haddock with Mixed Baby Greens



Serves 4


Ingredients 2 tablespoons coconut oil2 pounds beef stew meat, cut into chunksSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)1 large onion, diced4 medium carrots, peeled, diced2 celery stalks, diced6 cloves garlic, minced2 tablespoons chopped rosemary3 tablespoons chopped parsley3 tablespoons balsamic vinegar6 cups bone broth 10 baby turnips, peeled, chopped2 cups chopped kale

Directions:In a large cooking pot over medium heat, heat coconut oil over medium heat and add meat, stir to coat in oil and sprinkle liberally with salt and pepper. Cook meat until browned on all sides, about 7 to 10 minutes. Remove meat from the pot and set aside.

In the same heated pot, add the next 4 ingredients (onions through garlic) and cook until soft and fragrant, about 5 minutes. Add herbs and cook for another 1 to 2 minutes. Return meat to the pot along with the broth and vinegar. Bring to a boil, lower temperature to low, cover and cook for 2 hours. Add turnips and cook for 15 minutes, or until they can be easily pierced with a fork but are not falling apart. Add greens and cook for 5 more min-utes, or until they are wilted and softened.

Serve warm.

6 DAY 6 DINNER: Vegetable Beef Stew

with Turnips and Greens



Serves 4

Prep Time: 2 hours 20 minutesCook Time: N/A

Ingredients 2 cups unsweetened shredded coconut2 tablespoons coconut oil, melted1 teaspoon pure vanilla extractSea salt/pink Himalayan salt to taste. 4 drops pure peppermint extract or oil24 ounces unsweetened carob, melted

Directions:Line a large baking sheet with parchment paper and set aside.

In a food processor or blender, add coconut, oil, vanilla and sea salt and blend until every-thing is smooth and not chunky. Add peppermint extract and blend for another minute. Cover and set aside.

Place a spoonful of melted carob onto the prepared baking sheet, smoothing it out with the back of the spoon to create the sides and a bottom of a mini cup formation. Refrigerate until hardened, about 1 hour.

Scoop a small amount of the peppermint mixture into the carob cup and press into evenly. Place another spoonful of melted carob on top and smooth out. Refrigerate to harden for another hour.

Enjoy chilled or at room temperature.

6 DAY 6 SNACK: Carob Peppermint

Coconut Butter Cups



Serves 4


Ingredients 12 large eggs4 tablespoon coconut aminosSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)2 tablespoons coconut oil2 cups chopped kale2 tablespoons chopped parsley

Directions:In a small bowl, whisk eggs with coconut aminos and salt and pepper to taste and set aside.

In a large skillet over medium-high heat, add coconut oil and kale and cook for 2 to 3 minutes, or until softened and slightly wilted. Pour the egg mixture in and let cook undis-turbed for 3 to 4 minutes. Use a spatula to loosen the bottom and sides of the eggs and then carefully flip one half onto the other half. Allow the eggs to cook through, another couple of minutes, or until desired doneness.


7 DAY 7 BREAKFAST: Kale Omelette



Serves 4


Ingredients 8 cups mixed baby greens2 small oranges, peeled, cut into small segments1 small grapefruit, peeled, cut into small segments2 medium avocados, pitted, diced1 tablespoon fresh lime juice4 tablespoons olive oil2 teaspoons apple cider vinegarSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)2 cups shredded cooked chicken

Directions:In a large bowl, combine all ingredients and toss to coat dress evenly.

Serve immediately.

7 DAY 7 LUNCH: Chicken Citrus Avocado Salad



Serves 4


Ingredients 1 tablespoon ground garlic1 teaspoon dried oreganoSea salt/pink Himalayan salt to tastePepper to taste (if tolerated)2 pounds skin-on chicken thighs2 tablespoons coconut oil1/2 small red onion, diced2 cloves garlic, chopped finely1/4 cup capers, drained4 tablespoons fresh lemon juice3 cups bone broth2 cups artichoke hearts halves1 cup kalamata olives, pitted1 1/2 teaspoon chopped oregano

Directions:On a large cutting board, season the chicken thighs with garlic, oregano and sea salt and set aside.

In a large cooking pot over medium-high heat, heat oil and add seasoned chicken thighs and cook for 6 to 8 minutes, or until the skin begins to brown. Turn chicken thighs and brown on the opposite side for 5 minutes. Remove from the pot and set aside.

In the same heated pot, add onion, garlic and capers and cook for 5 minutes, stirring occa-sionally. Add the lemon juice and broth and bring to a simmer and let cook for 5 minutes. Add the chicken broth, return the thighs to pot and bring to a simmer. Simmer for 5 min-utes and add the artichokes, olives and continue simmering for 10 more minutes.

Remove the chicken thighs from the pot, pull the meat from the bones, remove the skin and roughly chop the meat. Add the chicken meat back into the pot and stir to distribute evenly. Serve warm and garnished with oregano.

7 DAY 7 DINNER: Mediterranean Chicken Stew



Serves 4


Ingredients 4 medium apples, cored, sliced into thin chips1/2 cup fresh lemon juice6 tablespoons almond butter, melted2 tablespoons unsweetened shredded coconut2 tablespoons sliced raw almonds

Directions:In a large bowl, toss apple slices with the lemon juice until coated evenly.

Place coated apple slices on a plate and drizzle with almond butter.

Sprinkle the coconut and almond slices on top and serve immediately.

7 DAY 7 SNACK: Apple Almond Butter Nachos


MEAT• Bacon (12 slices)• Beef (5 pounds, ground)• Beef (2 pounds, stew meat)• Beef oxtails (2 pounds)• Chicken (2 cups, cooked and shredded)• Chicken breast (1 pound)• Chicken thighs (4 pounds)• Chicken sausage (1 (16-ounce) package,

additive-free)• Haddock (4 (6-ounce) fillets)• Pork rinds (5 cups, crumbled)• Pork shoulder (3 pounds)• Shrimp (1 pound)• Steak (2 pounds, flank)• Turkey (1 pound, ground)• Turkey bacon (8-ounces, slices)

DAIRY• Eggs (64, large)

BAKING• Carob powder (6 tablespoons)• Carob powder (1/3 cup)• Coconut flour (1/2 cup)• Gelatin (2 tablespoons)

FROZEN• Spinach (1 (16-ounce) bag, chopped)

DRY GOODS• Almonds (2 tablespoons, sliced, raw)• Carob (24 ounces, unsweetened)• Chia seeds (8 tablespoons)• Coconut (2 tablespoons, shredded)• Coconut (2 1/2 cup, shredded)• Dates (28, medjool)• Figs (12, dried)• Mixed nuts (1 1/2 cups, raw (not peanuts))

PRODUCE• Acorn squashes (3, medium)• Apples (4, medium)• Apple juice (1 cup, fresh squeezed)• Arugula leaves (1/2 cup)• Avocado (4, medium)• Avocado (1 1/2 cup, diced)• Baby greens (12 cups, mixed)• Bell peppers (5, large, red) • Broccoli (1 cup, chopped, florets)• Brussels sprouts (2 pounds)• Butter lettuce leaves (8, large)• Carrots (4, medium)• Carrots (2, large)• Cauliflower (3, large heads)• Celery (2, stalks)• Celery (1/2 cup, chopped)• Delicata squashes (4, small)• Garlic (36 cloves)• Ginger root (3, 1-inch pieces)• Grapefruit (1, small)• Green onions (6, small)• Kale (7 cups, chopped)• Lemon juice (from 2 small lemons)• Lemon juice (from 4 medium lemons)• Lemon juice (from 1 large lemon)• Lemon juice (8 tablespoons)• Lemon juice (1/2 cup)• Lemon zest (1 teaspoon)• Lime juice (from 2 small limes)• Lime juice (7 tablespoons)• Mushrooms (8-ounces, sliced)• Onion (1, small)• Onion (6, large)• Onion (5/8 cup, chopped)• Oranges (2, small)• Orange juice (1 tablespoon)• Orange zest (1 tablespoon)• Red onion (1/2, small)• Red onion (1, large)• Shiitake mushrooms (1 cup, sliced)• Spaghetti squash (1, large)• Sweet potatoes (2, large)• Turnips (10, baby)

SHOPPING LIST

(Continued next page)


CANNED GOODS (OR HOMEMADE)• Almond milk (1 cup)• Artichoke heart halves (1/2 cup)• Artichoke heart halves (2 cups)• Beef broth (19 cups)• Capers (4 tablespoons)• Capers (1/4 cup)• Coconut milk (2 tablespoons)• Coconut milk (4 3/4 cups)• Olives (1/4 cup, sliced, black)• Olives (1/2 cup, sliced, green)• Olives (12 green, pitted)• Olives (1 cup, kalamata, pitted)• Tuna (4 (5-ounce) cans)

CONDIMENTS• Almond butter (6 tablespoons) • Apple cider vinegar (2 teaspoons)• Apple cider vinegar (2 tablespoons)• Balsamic vinegar (5 tablespoons)• Coconut aminos (4 tablespoons)• Coconut aminos (1/2 cup)• Coconut oil (4 teaspoons)• Coconut oil (32 tablespoons)• Honey (2 tablespoons)• Maple syrup (2 tablespoons)• Olive oil (13 tablespoons)• Sesame oil (4 teaspoons)• Tahini (4 tablespoons)

SPICES/HERBS• Allspice (1 1/8 teaspoons, ground)• Basil (2 tablespoons, fresh, chopped)• Bay leaves (2)• Black Pepper to taste (if tolerated)• Cilantro (2 tablespoons, fresh, chopped)• Cilantro (1/4 cup, fresh, chopped)• Cinnamon (1 5/8 teaspoons, ground)• Cloves (1/8 teaspoons, ground)• Garlic (3 teaspoons, ground)• Garlic (2 tablespoons, ground)• Ginger (1/8 teaspoon, ground)• Mustard (1/4 cup, ground)• Nutmeg (1/8 teaspoon, ground)• Onion powder (2 teaspoons)• Oregano (1 1/2 teaspoons, fresh, chopped)• Oregano (1 teaspoon, dried)• Oregano (1 tablespoon, dried)• Parsley (18 tablespoons, fresh, chopped)• Peppermint extract or oil (4 drops, pure)• Rosemary (2 tablespoons, chopped)• Sea salt/pink Himalayan salt to taste • Thyme (3 tablespoons, fresh, diced)• Vanilla (2 bean pods, seeds)• Vanilla extract (3 teaspoons, pure)

SHOPPING LIST (continued)


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.comwww.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.

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