Tag Archives: #lowironrecipes

How To Increase Your Low Iron With This Hypothyroidism Approved Healing Veggie Bowl, Juice and Broth

 

Iron plays an essential role in your body. Its seems to be a very common deficiency when you have hypothyroidism.  Iron produces a key antioxidant in your body called catalase which protects your cells from free radicals and it breaks down the hydrogen peroxide to water and oxygen that is produced by different reactions in our bodies. If your body has a toxic build up of   hydrogen peroxide it can kill you.

Not only is iron required for the creation of thyroid hormone, low iron levels are also associated with low levels of free T3 (which is THE active form of thyroid hormone).

Iron  has important blood proteins such as hemoglobin that transports the red blood cells. Hemoglobin safely delivers carbon dioxide from the lungs and oxygen to your lungs. This is why when our iron is low you seem to experience shortness of breath. Your not getting enough oxygen . It also can cause heart palpitations, anxiety, cold feet, fatigue, foggy thinking, poor memory, joint pain, headaches and chest pain. When you don’t have enough oxygen being properly transported to the rest of the body. 

The Thyroid Requires Several Nutrients, Not Just Iron

Most people with hypothyroidism have digestive issues as-well. Say your eating  perfectly and catering to all the area’s of your body.  Everything to keep you healthy, everything your body is lacking and needs but if your gut isn’t right then you won’t  be able to absorb the needed minerals such as iron, calcium, magnesium, zinc, vitamin A, selenium, Vitamin D, iodine and magnesium. This is why I included a Gut-Healing Vegetable Broth Recipe.

We must also include foods that are rich in vitamin C. Vitamin C greatly increases the absorption rate of iron in the body.  So, I wanted us to get the most out of this Iron rich veggie bowl recipe. I also included foods that are rich in vitamin c like roasted red bell pepper, asparagus and garlic.

Whole foods that are rich in iron are far superior than just taking taking an iron supplement to boost your iron levels.  You always need to know your ferritin levels before you start any kind of iron supplement. If you would like to read more on iron disorders check out The website of Iron Disorders Institute (IDI) can also provide answers  www.IronDisorders.org.

Iron Rich Salmon & Roasted Vegetable Bowl

Ingredients 4 servings

  • 6 cups cubed ( ½-inch) peeled root vegetables, such as potatoes, roasted bell peppers, asparagus, turnips, carrots and beets
  • 3 tablespoons extra-virgin olive oil, divided
  • ¾ teaspoon freshly ground pepper, divided
  • ½ teaspoon salt, divided
  • 2 tablespoons sherry vinegar or red-wine vinegar
  • 1 tablespoon minced garlic
  • 1 teaspoon whole-grain mustard
  • 1 teaspoon minced anchovy fillet or paste
  • 8 cups mixed salad greens
  • 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained and flaked
  • 2 scallions, sliced

Preparation

  1. Preheat oven to 450°F.
  2. Toss root vegetables in a large bowl with 1 tablespoon oil, ½ teaspoon pepper and ¼ teaspoon salt. Spread in a single layer on a large rimmed baking sheet. Roast for 15 minutes. Stir and continue roasting until soft and golden brown in spots, 13 to 15 minutes more.
  3. Meanwhile, whisk the remaining 2 tablespoons oil, vinegar, garlic, mustard, anchovy and the remaining ¼ teaspoon each pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in small bowl. Add the salad greens to the large bowl and toss to combine; divide among 4 dinner plates.
  4. When the vegetables are done, transfer them to the large bowl and gently combine with the reserved dressing, salmon and scallions. Top the greens with the salmon and vegetables.
  • Make Ahead Tip: Prepare the dressing (Step 3), cover and refrigerate for up to 1 day.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

 

 

Iron Rich Juice

  • 4 Apples
  • 1 Beetroot, large
  • 4 Carrots
  • 1/2 Lemon
  • 1 Water
  • 1 Thumb-size piece of ginger, peeled

Place all in a juice and pour over ice. Enjoy!

 

 

Gut-Healing Vegetable Broth Recipe

( This recipe is from The Wallflower Kitchen in-which my hat goes off to her! excellent recipe)

This is a nutritious, gut-healing broth as a vegan alternative to bone broth.
Serves: 8
Ingredients
  • 12 cups (2¾ litres) filtered water
  • 1 tbsp coconut oil or extra-virgin olive oil
  • 1 red onion, quartered (with skins)
  • 1 garlic bulb, smashed
  • 1 chilli pepper, roughly chopped (with seeds)
  • 1 knob ginger, roughly chopped (with skin)
  • 1 cup greens such as kale or spinach
  • 3-4 cup mixed chopped vegetables and peelings (I used carrot peelings, red cabbage, fresh mushrooms, leeks and celery)
  • ½ cup dried shiitake mushrooms
  • 30g dried wakame seaweed
  • 1 tbsp peppercorns
  • 2 tbsp ground turmeric
  • 1 tbsp coconut aminos*
  • A bunch of fresh corriander or other herb of your choice (plus extra, to serve)
  • (optional) ¼ cup nutritional yeast, for extra flavour and vitamins
Instructions
  1. Simply add everything to a large pot. Bring to a boil then simmer, with the lid on, for about an hour.
  2. Once everything has been cooked down, strain the liquid into a large bowl.
  3. Serve immediately with some fresh herbs, for decoration or cool for later. It also freezes well.

Vegan Bone Broth Alternative

This version contains lot’s of nutritional goodness that is great for overall health but particularly focuses on plenty of gut-healing properties.

The main stars are:

  • Wakame seaweed: Great source of omega 3 – one of the best for vegans, great for intestinal health, full of vitamins and minerals (particularly good source of iron, calcium, magnesium and iodine). Not suitable for SCD diets, leave out as necessary.
  • Shiitake mushrooms: Gives the most amazing, comforting flavor. Full of vitamins and minerals (great source of vitamin D – especially if sun dried, zinc and B vitamins). Contains all essential amino acids. Prebiotic.
  • Coconut oil or olive oil: Healthy fats with a good omega ratio that help absorb nutrients.
  • Turmeric: Powerful anti-inflammatory plus adds delicious flavor and a beautiful colour.
  • Spinach or kale: Full of vitamins and minerals (particularly high in Vitamins K, A and C, magnesium and calcium). Also a good source of protein and omega 3. Prebiotic.
  • Coconut aminos: Mainly used for flavor but also gives the benefit of it’s amino acids. May not be suitable for some diets as it’s considered a sugar, so leave out if necessary.

 

Mediterranean Breakfast Quinoa | 60% daily value (DV) of iron

Sean’s Falafel and Cucumber Sauce | 50% DV of iron

Andrea’s Pasta Fagioli | 50% DV of iron

Delicious Black Bean Burritos | 75% DV of iron

Moroccan Lentil Soup | 65% DV of iron

Vegetarian Kale Soup | 51% DV of iron

Kale Chips | 57% DV of iron

Baked Spaghetti Squash Lasagna Style | 50% DV of iron

Spicy Vegan Potato Curry | 70% DV of iron

Meatiest Vegetarian Chili from your Slow Cooker | 104% DV of iron

Marrakesh Vegetable Curry | 115% DV of iron

Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette | 75% DV of iron

Lentils and Rice with Fried Onions | 54% DV of iron

Mexican Bean Salad | 42% DV of iron

Quinoa and black beans

Original recipe makes 10 servings

1 teaspoons of vegetable oil

1 onion, chopped

3 cloves garlic, chopped

3/4 cup quinoa

1 1/2 cups vegetable broth

1 teaspoon ground cumin

1/4 teaspoon cayenne pepper

salt and ground black pepper to taste

2 (15 ounce) cans black beans, rinsed and drained

1/2 cup chopped fresh cilantro

Directions

Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.

Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.

Mix in the black beans and cilantro.

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Otherwise, are we friends on Facebook yet?  If not let’s do that now,   Hypothyroidism Health Protocol.    I like to connect on a more personal level there and often; offer social media only products that can only be accessed on my page and share daily updates along with recipes. Remember sharing is caring. Please share and post a comment to this blog! I would love to hear from you. Sign up for my blogs @ thehypothyroidismchick.com .  You can also  Follow me on instagram @ Thyroidismchick or Follow me on twitter @Thyroidismchick. Like my page! A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty ..

Health and Happiness,

Audrey
XoXo
Audrey Childers is a published author, blogger, freelance journalist and an entrepreneur with over a decade of experience in research and editorial writing. She is also the creator and founder of the website the hypothyroidismchick.com. Where you can find great tips on everyday living with hypothyroidism. She enjoys raising her children and being a voice for optimal human health and wellness. She is the published author of : A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, Hypothyroidism Clarity,  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way and  Hypothyroidism: The Beginners Guide: How to stop surviving and start thriving. You can find all these books on Amazon.  You can also find her actively involved in her Facebook Group : Healing Hypothyroidism. This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.
You can always click on this Facebook group and order my books too.  A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty.

Disclaimer

 

The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested.  The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements.  Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek.  I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health. The highlighted links are affiliate links in my blogs. Although, I’ve been blogging for 3 years  and have never seen 1 cent of income from it ( yes, why do I bother) I don’t want you to feel as if I am misleading you.

salmon

Resources:

http://resources.schoolscience.co.uk/JohnsonMatthey/page39.htm

http://www.ncbi.nlm.nih.gov/pubmed/6684003

http://care.diabetesjournals.org/content/33/12/2546.full

http://onlinelibrary.wiley.com/doi/10.1111/j.0954-6820.1969.tb01517.x/abstract

http://www.ncbi.nlm.nih.gov/pubmed/6961431

http://www.ncbi.nlm.nih.gov/pubmed/3359971

http://www.sciencedirect.com/science/article/pii/030441659190240H

http://www.ncbi.nlm.nih.gov/pubmed/12487769

http://www.ncbi.nlm.nih.gov/pubmed/17042680

https://www.ncbi.nlm.nih.gov/pubmed/12487769

https://www.ncbi.nlm.nih.gov/pubmed/16500878

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