About Us
HeyHashi is the only non-profit that provides a hub of daily connections, weekly articles, monthly webinars and yearly summits for people with Hashimoto’s around the world who are seeking wellness in an era of epidemic autoimmunity. As you can imagine, fulfilling this mission is not easy. We struggle with Hashimoto’s ourselves and we’re a young organization headed by a lean but incredibly hardworking team. But we’re able to help tens of thousands of people because we’re more than just an organization. HeyHashi is actually a community of people working to achieve remission from Hashimoto’s together! Our goal is to be the number one bridge between experts and Hashi patients around the world so we can get people looking at this autoimmune disease in a very different way. We’ve created a circle of support that empowers everyone to work together to reverse this condition. And we’re inventing a new context to live in. Hashimoto’s can wear a person down, but it’s easier to live with when you look at your blessings and realize the positive impact it can actually have on your health and that of your family! Of course, the fact that we give away our resources means we can’t do what we do without your contributions. If you’ve ever benefitted from our community of healing in your wellness journey, we hope you’ll consider supporting the HeyHashi Organization with a donation of any amount. Your donation will empower us to reach thousands more people in need of a new way of thinking about autoimmunity, so we can go on to help those people find the healing strategies that work for them. Everyone here at HeyHashi is so grateful and excited to continue this journey of supporting the Hashimoto’s community and raising awareness of this epidemic yet under-diagnosed disease. Your ongoing support means the world to us. And we couldn’t do this without you! 1
Recipes In This Book Thai Meatballs Thai Squash Puree Korean-Style Short Rib Stew Green Smoothie Sour Cream & Dairy Replacement Beets Delight Warm Arugula Salad Tuna Salad with Capers Chicken with Swiss Chard Savory Cassava Tortilla Moroccan Couscous String Bean Pomegranate Salad Waterzooi Yucca Hash Browns Creamy Avocado Salad Dressing
From Dr. Natasha Fallahi
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From Pearl Thomas
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From Fabienne Heymans
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From Kristen Lynch
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Dr. Natasha Fallahi, Creative Director Like many of the people I provide care for, I also struggled for many years with “unexplainable” health issues: chronic fatigue, vague pain, low energy, hormonal imbalance, acne, anxiety and depression. Unbeknownst to me at the time, I was experiencing the all-too-common story of mismanaged autoimmunity. I fell into the dark and confusing waters of navigating my symptoms through conventional medicine. After my own health was transformed by bioenergetic medicine, I dedicated my life and career to helping offers suffering from autoimmunity and thyroid disorder. I am passionate about helping adults and children achieve their highest potential in health and wellness – physical, metabolic, emotional and energetic. Healing my own autoimmunity (Hashimoto’s, Celiac and others) was a long and winding journey. After I balanced my mind-body-bioenergetics, I figured out how to balance my relationship with food. In this eBook I have provided some of my favorite autoimmune-friendly recipes. These taste so good and are so satiating, I don’t feel like I’m missing out on the pleasures of food! Dr. Natasha Fallahi, DC is a Doctor, Designer, Speaker and Artist. She specializes in healing autoimmunity through bioenergetics. She uses all the modalities that transformed her health during her own healing journey: integrative chiropractic, functional neurology, functional medicine, nutrition, homeopathy and energy work. She is founder of The KANARI Life, a lifestyle blog for autoimmunity and co-founder of KOBA Family Wellness Center a private practice in Berkeley, CA. She also serves as Creative Director and Board Advisor for HeyHashi, a 501(c)(3) nonprofit committed to raising awareness of the autoimmune disease Hashimoto’s Thyroiditis. Follow her on Instagram and Facebook for more recipes and lifestyle tips!
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Recipes from Dr. Natasha Thai Meatballs Prep Time: 15 min Total Time: 20 min Serving Size: 4
Ingredients: ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○
1/4 inch fresh ginger/galangal 1/4 red onion 3 clove garlic 3 tablespoons cilantro 1 pound ground meat (turkey/chicken/pork/beef) 3 teaspoons coconut aminos 1 teaspoon fish sauce 1 teaspoon olive oil 1/2 teaspoon apple cider vinegar sea salt, to taste 4 tablespoons coconut oil
Directions: 1. Chop ginger, onion, garlic cloves and cilantro. 2. Mix ground meat with minced ginger, onion, garlic, cilantro. Then add coconut aminos, fish sauce, olive oil, vinegar and salt in a large bowl until well combined. 3. Pre-heat a medium saute pan on medium heat with coconut oil. Scoop out meatballs and add to pan. Be careful not to crowd the pan. Flip meatballs on all sides until thoroughly cooked. 4. Top with fresh chopped cilantro and red onions.
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Recipes from Dr. Natasha
Thai Squash Puree Prep Time: 5 min Total Time: 45 min Serves 4
Ingredients: ○ ○ ○ ○ ○ ○ ○ ○
1 Acorn Squash 1/2 cup vegetable or chicken broth 1 1/2 teaspoons coconut milk 1/8 inch fresh ginger/galangal 1 tablespoons lime juice (preferably kaffir lime) 1 inch of white lemongrass stalk sea salt, to taste cilantro, for garnishing
Directions: 1. Preheat oven to 400F. 2. Cut acorn squash in half and place cut side down on a baking sheet, and bake for 35-40 minutes. The squash should be soft when ready. 3. Remove from oven and scoop out the cooked acorn squash (removing skin). Add to a food processor or high speed blender. 4. Add broth, coconut milk, ginger, lime juice, lemongrass and salt. Puree on high until smooth. 5. Top puree with fresh cilantro and raw onions as a side dish. Add thai meatballs for a full meal. Serve immediately.
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Recipes from Dr. Natasha
AIP Korean Inspired Short Rib Stew Prep Time: 10 min Total Time: 1-8 hours Serves 4
Ingredients: ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○
2 lbs of grass fed beef short ribs 5 tbsp of coconut aminos 3 tbsp of lard, tallow or palm oil 2 tbsp of apple cider vinegar 1 tbsp of minced ginger 3/4 tsp of fish sauce 1/2 cup of broth 1/2 onion sliced 1 Asian pear sliced 4 cloves of crushed garlic sea salt
Directions: 1. Toss everything into a slow cooker and simmer on low for 6-8 hours or until meat is to your liking! I put everything in after dinner time and woke up to a warm, delicious, hearty breakfast of tender beef short ribs! 2. Alternatively, you can toss everything into an Instant Pot. Meat setting for 70 min. *If you’re trying AIP reintroductions, this is delicious with sesame oil instead of lard/tallow/palm and a dash of cayenne and chili flakes!
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Recipes from Dr. Natasha
Green Smoothie Prep Time: 10 min Total Time: 12 min Serves 2 A perfect meal for a busy day. Or a great way to get good fats and greens in between meals. I love to start my mornings with this luxurious green smoothie. The basil and coconut oil give it a wonderfully sweet taste while the lemon and salt add some zing. Try varying the ratio of ingredients to experiment. This delicious alkalizing morning drink helps balance pH, deliver micronutrients, induce ketosis and fight infections like candida. It's light, refreshing and creamy! Drink half on waking and other half before lunch.
Ingredients: ● ● ● ● ● ● ● ● ● ● ●
1-2 avocados 1 celery stalk 2 Persian cucumbers 2 whole lemons (peeled) 8-12 leaves of fresh basil 1/2 cup coconut oil 1/3 cup extra virgin olive oil generous pinch/handful of parsley dash of pink Himalayan salt 350mL of filtered water a few tablespoons of collagen peptides or gelatin
Directions: 1. Wash and chop and peel all ingredients. 2. Blend in a Vitamix or similar high powered blender...this may be chunky in a normal blender. Use the high setting for a creamy, smooth, sweet and savory treat! Add more water if desired! 7
Recipes from Dr. Natasha
Quick AIP Dairy Replacement or Sour Cream Prep Time: 5 min Total Time: 5 min Serves 4
I’ve done quite a bit of experimenting with AIP “dairy”. I’ve made AIP yogurt, I found an AIP sour cream replacement and recently I accidentally made AIP cream cheese for lox. All these recipes are made with coconut cream and a few simple ingredients. Overnight fermentation often makes it better! Whip together and serve as a dip for veggies, a base for salad dressing, a condiment for meat or a topper for soups. At first I was skeptical about these experiments, thinking anything based in coconut cream would taste like a dessert. However, I tried it and played with the ratio of lemon and ACV til it tasted like sour cream. I was so pleasantly surprised! I think the combination of lemon, ACV and salt cuts the coconut flavor really well! If you still find it too coconutty, keeping adding more lemon and a dash more vinegar to taste. For more cream cheese and less sour cream, omit the ACV. To get really fancy, try blooming some gelatin in warm coconut cream before adding the other ingredients (this required refrigeration to set.)
Ingredients: ○ ○ ○ ○ ○
1 can of full fat coconut milk (refrigerated) 2 tbsp lemon juice with pulp ¼ tsp of apple cider vinegar (optional) ⅛ tsp of sea salt 2 probiotic capsules
Directions: 1. Scrape the cream off the top of a can of coconut milk. (Try to use ones without gums, just water and coconut on the ingredients.) 2. Squeeze in lemon juice (pulp makes it better!). Add more or less juice to cut the coconut flavor on taste. 3. A pinch of sea salt. 4. Two probiotic capsules for good measure! 5. For a sour-cream-like zing, add the optional apple cider vinegar. 6. Mix and eat! 8
Pearl Thomas, Co-Founder Being a wife, mother and business owner keeps me on my toes! On top of my life pursuits, I have Hashimoto’s and I have learned through the years to stay committed to my food prep so that I don’t run off course. As we all know, it’s super easy to start grabbing for processed foods when there is not any yummy containers of food in the refrigerator. I have selected these recipes to share with you because they are my staples! Whether it’s using the ingredients in them, or mixing it up with adding other veggies or different meat. No matter what, I use these ingredients to create some yummy dishes. My hope is that you can take these with you in to your kitchen and make them your own. As you continue your journey of healing and using food as medicine, remember, habits can be created in less than 3 days! If you can continue to stay committed to food prep one day a week, your life will become easier and your body will love you for it over and over again! I know what it’s like to hit bottom. From the outside my life looked perfect but the truth was things were bad. And they weren’t getting better. Physically I felt awful, emotionally I felt drained, and I had no idea why, and all in all, I was killing myself without even realizing what I was doing. It wasn’t until my Hashi diagnosis that I really looked at how I was living – and what I saw wasn’t great. Right away, I stopped going out, I stopped drinking, and I started sleeping more. The post-autoimmune diagnosis me was determined to make health a priority. The only problem? At the time, Hashimoto’s was considered a rare disease, and there wasn’t a lot of information. I didn’t let that stop me, though! I read everything I could find, and I took every recommendation to heart. That meant cutting out gluten, dairy, soy, and alcohol – which wasn’t fun or easy (especially at first) but in six weeks my levels had dropped by 50% and my symptoms had disappeared. Just like that! Some might call that magic. Others commitment to health. And in six months, I was in remission! My doctor literally told me he had never seen anyone recover so quickly. And at that moment I realized that if my own doctor thought it was impossible to recover that fast and I did it, other people could do it, too. That’s the big idea behind HeyHashi. I want you to have these resources and the support FOR LIFE. I know that healing is possible, and I want to make sure it never seems impossible to you or anyone ever again. 9
Recipes from Pearl
Beets Delight Prep Time: 10 min Total Time: 40 min Servings: 2
Ingredients: ● ● ● ● ● ● ●
1 Red Beet cut julienne into thin slices 1 Golden Beet cut julienne into thin slices 2 cloves of garlic minced 2 tbsp cooking fat 1 tsp sea salt 1 tsp garlic powder 1 tsp onion powder
Directions: 1. In a saucepan bring water to a boil, over high heat. When you see steam emerging from the pot it’s ready for the veggies. First, steam the golden beets for 5 min. Remove. Then in the same pot, steam the red beets for 5 min. Remove. 2. In a large mixing bowl, sprinkle the onion and garlic powder over red and golden beets, coat evenly. 3. Heat the cooking fat in a large skillet on medium heat. When the pan is hot, add the minced garlic. Once you smell the aroma of garlic, add the beets into the pan. Turning occasionally until the beets are blackened a bit on edges.
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Recipes from Pearl
Warm Arugula Salad
Prep Time: 5 min Total Time: 10 min Serving Size: 2
Ingredients: ● ● ● ● ● ●
1 tbsp solid cooking fat 2 cloves garlic, minced 1 cups of arugula 1 avocado, chopped into small cubes 2 tsp coconut aminos ¼ teaspoon of sea salt
Directions: 1. Heat the cooking fat in a large skillet over medium-high heat. 2. Add the garlic and saute for a few minutes, stirring. Once you smell the aroma of the garlic, add the arugula and mix for a few minutes to cover in cooking fat evenly. 3. After a few minutes of stirring, add coconut aminos and sea salt to taste. Remove and place on serving plate. Add chopped avocado. Serve warm.
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Recipes from Pearl
Tuna Salad with Capers Prep TIme: 15 min Total Time: 15 min Serving size: 2 Ingredients: ● ½ cup of finely chopped red cabbage ● ¼ cup of finely chopped carrots ● ¼ cup of finely chopped celery ● 1 tbsp capers ● 1 tbsp Olive Oil ● 1 tsp apple cider vinegar ● 1 tsp sea salt ● 1 tsp onion powder ● 1 tsp garlic powder
Directions: 1. Place the tuna, carrots, celery, red cabbage, capers, and stir to combine, breaking up the clumps of tuna. 2. Add the Olive oil, apple cider vinegar, sea salt, onion powder, and garlic powder and mix until the tuna soaks all the oil up. 3. Serve cold.
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Recipes from Pearl
Chicken with Swiss Chard Prep Time: 10 min Total Time: 25 min. Serves 4 Ingredients: ● ● ● ● ● ● ●
3 cloves of garlic, minced ½ cup yellow onion, finely chopped ½ cup swiss chard finely chopped 1 lbs of pastured chicken, ground Sea salt to taste 1 tbsp solid cooking fat Fresh parsley for garnish
Directions: 1. Heat one tablespoon of the cooking fat in a skillet on medium heat. When it’s ready add the onion and cook for a couple of minutes, then add the garlic until you smell the aroma and are browned. 2. Add the ground chicken and stir in the oil, garlic and onion until chicken is broken up into smaller pieces. Put a cover on the skillet and cook for 5 minutes. Then go back and continue stirring until chicken is lightly browned and cooked all the way through. 3. Add finely chopped swiss chard and mix until the leaves start to wilt but stay bright green. 4. Garnish with parsley and serve warm.
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Fabienne Heymans, Co-Founder
Cooking has always been one of my passions. At an early age, I was always helping around in the kitchen with my family and I learned mainly by observing my Grandma and Aunt cooking beside me. So, as a mother myself, I tried to do the same in my own life as I truly believe healing starts in your kitchen. Here below is a picture of my son Andrew and me cooking together many years ago. Like most of us struggling with this disorder, I managed to live a highly functional life with adrenal exhaustion, food allergies, head fogginess, terrible indigestion, to name a few. I was eventually diagnosed with Hashimoto’s in 2012–by accident really–then, had surgery on my parathyroid February 12 of that same year and almost died that very day. For some miraculous reason, I decided to stay and finally discovered how to live a productive and active life with Hashimoto’s. I now dedicate my life to inspire and empower others to do the same. I founded iStand4u the first ever patient-driven support therapy group for women/man suffering from Hashimoto’s thyroiditis where we address the emotional, psychological and mental aspects of living with Hashimoto’s. My goal is to train other leaders to hold similar groups all over the globe. Through a series of interesting and magical coincidences that Hashimoto’s Awareness and iStand4u merged into one organization, now we call ourselves HeyHashi. We are here to guide and support you.
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Recipes from Fabienne
The AIP Savory Cassava Tortilla My grandma was the Queen of Crepe. I discovered substitute ingredients to keep her custom alive and my craving full. In this case, the form of a tortilla. During one of her visits in New York City, Mickey Trescott introduced me to Cassava flour also known as Yucca Flour. That was a revelation and the closest thing to white flour I have EVER found! Thank you, Mickey for keeping my belly happy!! Prep Time: 10 minutes Cook Time: 20 minutes Servings: 2
Tortilla Ingredients: ● ● ● ● ●
2/3 cup Cassava Flour (AKA Yucca flour) 1 cup of warm water Himalayan Sea Salt optional (to taste) 2 tsp. coconut oil or olive oil Your choice of stuffing (chicken or salmon, mixed greens or any left over)
Mango Vinaigrette Dressing: ● ● ● ●
1/2 cup olive oil 1/2 cup mango 3 tsp lemon Blend in a blender until smooth.
Directions:
1. Whisk together the flour and salt. Add the oil and water and use your hands to knead until the dough is smooth. Not to wet, not too dry. Divide and make 6 balls. Roll each ball between 2 parchment paper until thin. 2. Lightly grease a large non-stick pan or skillet with coconut oil and warm over medium-high flame. When the oil is hot, place the tortilla on skillet. Wait till bubbles form and then flip with a spatula and cook on the other side for 40-45 seconds. Transfer the tortilla to a serving dish. Prepare the rest and let each tortilla cool of a few minutes before arranging in a stack and cover with a towel. 3. Top each tortilla with chicken and greens, or anything you love like hummus, avocado, carrots in the center and roll it. Serve garnished with the extra reserved mixed greens on the side and the mango dressing. 15
Recipes from Fabienne
Moroccan Couscous One of my favorites! This recipe brought me to stand as a finalist on a national cooking show in 2016. Prep Time: 20 min Total Time: 45 min Serves 5 people
Ingredients: ● ● ● ● ● ● ● ● ● ● ● ●
1 medium size green cabbage 1 onions 3 carrots 2 branches celery 1 cauliflower 2 cups acorn or butternut squash 1 turnip spices: salt, oregano, cilantro, tumeric, cinnamon, mint to garnish 1 orange roasted black small raisins soaked in bouillon with cooked/browned onion coconut oil 5 pieces of lamb or chicken
Directions: 1. In a big boiling pot of water, add the cabbage cut in slices, salt. Reduce heat and cook till tender and until water took all the flavor (20 min or so) 2. Remove all cabbage and use the bouillon as your base for the vegetable stew and the marinated raisins. You no longer need the cabbage for this recipe but I guess you can be creative and invent a side dish maybe! 3. Add to the bouillon the spices, the veggies cut in pieces, carrots, turnip first, as they take a little longer to cook than the celery, squash. Simmer for 2 hours. Add some cilantro at the end. 4. Cauliflower grain: While your stew is simmering, grate the cauliflower and steam it until “al Dente”, meaning soft yet still a little crunchy and firm. 5. Meat: Cook the meat separately either roasted in the oven or grilled. 6. Marinated raisins: Soak the raisins in a cup of bouillon with spices (salt, turmeric, cinnamon. Brown the onions and add to the raisins. Cook for 10 min at low heat. 7. In a deep plate, spread the cauliflower evenly. In the center add the veggies and garnish with the meat on each side of the plate. Add the marinated raisins on top in the center. Decorate with mint leafs. Bon appetit! 16
Recipes from Fabienne
String Bean and Pomegranate Salad If you want to learn how to deseed a pomegranate in 2 min, go to this link!
Prep Time: 10 minutes Cook Time: 10 minutes Serves 4
Ingredients: ● ● ● ● ● ●
1 whole pomegranate 1 pound of string beans 1 tbsp Olive oil 1 fresh lemon Fresh herbs( oregano, marjoram, thyme, pink salt) 1 tbsp Parsley
Directions: 1. Steam the string beans for 5 min, till slightly softer still crunchy inside. 2. Serve with the pomegranate and add the dressing. Garnish with parsley.
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Recipes from Fabienne
Waterzooi This was inspired from an old flemish recipe I grew up with in Belgium. Prep Time: 10 minutes Cook Time: 20 minutes Servings: 2
Ingredients: ● ● ● ● ● ● ● ● ● ● ● ● ● ●
2 tbs coconut oil 1 celery stalk, finely sliced 1 carrot, finely sliced 1 onion, finely sliced 2 collard green leaf 2 leeks chopped 1 fennel 1 tsp pink salt 2 cups of bone broth 2 tsp of coconut cream 2 bay leaves Fresh parsley to garnish Fresh thyme 1 big piece of white fish (chilean sea bass or cod)
Directions:
1. Add coconut oil and olive oil to a large skillet or deep pan on heat over medium until the butter is completely melted and starts to foam. 2. Add the minced onion and sauté for 3 - 4 minutes. Add the sliced leeks and fennel, season with some salt and sauté for another 5 minutes or enough time to slightly wilt the leeks. Add the carrots, celery, bay leaves, thyme and sauté for another 4 minutes. Then add the bone broth or veg. broth and coconut cream; bringing mixture to a simmer for about 8 minutes. 3. Take your fish of choice, removing any skin and bones and cut it into 1 ½ inch cubes. Season with salt and add to the pot turning down the heat to a low and cook for about 8 - 10 minutes, all the vegetables should be tender and fish just cooked. ● Note: Do not bring to a boil, just a light simmer or small bubbles around the edge of the pot. This will help prevent the fish from over cooking and becoming tough. ● Serve in a deep dish and garnish with parsley.
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Kristen Lynch, Social Media Coordinator Kristen is a yogi, business school student and paleo-foodie! She lives in Ann Arbor Michigan, where she teaches yoga and studies at the University of Michigan’s Ross School of Business. After being diagnosed with Hashimoto’s Thyroiditis at 16 years old, she began a personal healing journey to recover from Hashimoto’s. Since then, she has become passionate about sharing her health journey with others and joined the HeyHashi team as Social Media Coordinator. She hopes that her efforts can inspire Hashimoto’s patients around the world to take control of their health and live symptom-free!
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Recipes from Kristen Yucca Hash Browns
Prep Time: 5 minutes Total Time: 20 minutes Serves 2 Ingredients: ● ● ● ●
1 lb. yucca root ¼ cup coconut oil or duck fat ½ - 1 tsp of sea salt, per your preference 1 tsp rosemary
Directions: 1. Peel yucca root and cut into quarters 2. Shred yucca through a food processor 3. Heat cooking fat over medium heat and add shredded yucca 4. Add salt and rosemary and cook until golden-brown all over, stirring frequently
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Recipes from Kristen
Creamy Avocado Salad Dressing
Prep Time: 5 min Cook Time: 15 min Serves 4 Ingredients: ● ● ● ● ● ● ●
1 Avocado 4-5 Tbs olive oil 1 Tbs lemon juice 1 Tsp lemon zest 1 Tbs apple cider vinegar 1 Tbs maple syrup or honey Salt, pepper, and any other spices to taste
Directions: 1. Put all ingredients in a high powered blender and blend on high until creamy. 2. Refrigerate in a mason jar to keep fresh. Lasts about 1 week.
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Your friends in Healing,
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