Ingredients:

1. 2 large sweet potatoes, peeled and chopped
2. 1 lb ground beef or chicken (based on your preference)
3. 1 onion, finely chopped
4. 2 cloves garlic, minced
5. 1 cup mixed vegetables (like peas, carrots, corn or green beans; frozen or fresh)
6. 1 cup chicken or beef broth
7. 2 tbsp tomato paste
8. 1 tsp dried thyme (or fresh if available)
9. 1 tsp dried rosemary (or fresh if available)
10. 2 tbsp olive oil or butter
11. Salt and pepper, to taste
12. Optional: grated cheese for topping (like cheddar or parmesan)

Instructions:

1. Sweet Potato Mash: In a pot, boil the sweet potato chunks until they’re tender. Drain and mash with a little butter, salt, and pepper. Set aside.
2. Meat Filling: In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, sautéing until translucent.
3. Add the ground beef or chicken to the skillet, breaking it up as it cooks. Once browned, drain off any excess fat.
4. Stir in the tomato paste and let it cook for a minute or two. Then, add the mixed vegetables, broth, thyme, rosemary, salt, and pepper. Allow the mixture to simmer for about 10 minutes, or until the liquid has reduced slightly and the mixture is thickened.
5. Assembly: In a baking dish, spread out the meat mixture in an even layer. Top with the sweet potato mash, spreading it out smoothly over the meat. If you’re using cheese, sprinkle it on top of the sweet potato layer.
6. Place the baking dish in a preheated oven at 375°F (190°C) for about 20 minutes, or until the top is slightly browned and the edges are bubbly. If you want the top more browned, you can put it under the broiler for 2-3 minutes, but watch it closely!
7. Once done, remove from oven and let it sit for a few minutes before serving.

The post Sweet Potato & Ground Beef/Chicken Shepherd’s Pie first appeared on Healthy Pioneer.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or low-sodium broth
• 1 pound ground turkey
• 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas), chopped
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 2 tablespoons low-sodium soy sauce or tamari
• 1 teaspoon sesame oil
• 1 teaspoon honey or maple syrup (optional)
• Salt and pepper to taste
• Sliced green onions for garnish

Instructions:

1. In a medium-sized pot, combine the rinsed quinoa and water or broth. Bring to a boil, then reduce the heat, cover, and simmer for 15-20 minutes, until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside.
2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the ground turkey and cook until it’s no longer pink, breaking it apart with a spoon as it cooks. Remove from the skillet and set aside.
3. In the same skillet, add a little more olive oil if needed. Stir in the minced garlic and ginger and sauté for about 1 minute until fragrant.
4. Add the chopped mixed vegetables to the skillet and stir-fry for 3-4 minutes until they start to soften but remain crisp.
5. In a small bowl, whisk together the soy sauce or tamari, sesame oil, and honey or maple syrup if using.
6. Return the cooked ground turkey to the skillet. Pour the sauce over the turkey and vegetables, and stir-fry for an additional 2-3 minutes to combine flavors.
7. Serve the turkey and vegetable stir-fry over a bed of cooked quinoa.
8. Garnish with sliced green onions for added freshness and flavor.

Enjoy this delectable Turkey and Vegetable Stir-Fry with Quinoa, a thyroid-healthy dish rich in lean protein, complex carbohydrates, and a variety of colorful vegetables. By focusing on nourishing ingredients, you’re taking a proactive step toward supporting your thyroid and overall well-being.

The post Turkey and Vegetable Stir-Fry with Quinoa first appeared on Healthy Pioneer.

Ingredients:

• 2 salmon fillets (wild-caught if possible)
• 1 cup quinoa, rinsed
• 2 cups water or low-sodium broth
• 2 cups broccoli florets
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat your oven to 200°C (390°F).
2. Place the rinsed quinoa and water or broth in a pot. Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside.
3. On a baking sheet lined with parchment paper, place the salmon fillets. Drizzle with 1 tablespoon of olive oil and the lemon juice. Sprinkle with minced garlic, dried oregano, dried thyme, salt, and pepper.
4. Bake the salmon in the preheated oven for about 12-15 minutes, or until it flakes easily with a fork.
5. While the salmon is baking, steam the broccoli florets until tender, about 4-5 minutes. You can use a steamer basket or microwave.
6. Once the quinoa is cooked, fluff it with a fork and drizzle with the remaining tablespoon of olive oil. Season with salt and pepper to taste.
7. To assemble the plates, place a generous portion of cooked quinoa on each plate. Top with a salmon fillet and a side of steamed broccoli.
8. Garnish with fresh parsley for a burst of color and flavor.

Indulge in the nourishing delight of this Lemon Herb Baked Salmon with Quinoa and Steamed Broccoli, a harmonious blend of flavors and nutrition that speaks directly to thyroid health and is also gluten free. Packed with omega-3 fatty acids from wild-caught salmon, this dish supports a healthy thyroid and overall wellness. Quinoa, the nutrient-dense superfood, lends a protein punch while maintaining a low glycemic index, essential for stable energy levels. The steamed broccoli provides a boost of fiber, vitamins, and minerals, along with substantial protein, rounding out this thyroid-friendly main course. Elevate your dining experience with this recipe that not only tantalizes the taste buds but also caters to your body’s thyroid needs. Incorporating such wholesome and meticulously crafted recipes into your routine can be a step towards nurturing your thyroid and savoring the joy of wellness.

The post Lemon Herb Baked Salmon with Quinoa and Steamed Broccoli first appeared on Healthy Pioneer.

Servings: 4-6

Ingredients:

• 1 lb ground beef
• 4 cups shredded cabbage
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes (with their juice)
• 1 cup beef broth (or water)
• 1 tsp paprika (optional)
• 1/2 tsp red pepper flakes (optional, for a little kick)
• Salt and pepper to taste
• 2 tbsp olive oil or another preferred cooking oil
• Fresh parsley or green onions for garnish (optional)
• Grated cheese (like cheddar or mozzarella) for topping (optional)

Instructions:

1. Preparation:
   • Prepare all your ingredients: dice the onion, mince the garlic, and measure out the shredded cabbage.
2. Cook the Beef:
   • In a large skillet over medium-high heat, add the olive oil. Once hot, add the ground beef.
   • Break apart the beef with a spatula, cooking until it is no longer pink.
   • Remove excess fat if necessary.
3. Sauté the Aromatics:
   • Push the beef to one side of the skillet or remove it temporarily. In the free space, add the diced onion. Sauté until it’s translucent and slightly golden, about 3-4 minutes.
   • Add the minced garlic and cook for another 30 seconds to a minute until fragrant.
4. Add the Cabbage:
   • Stir in the shredded cabbage. Cook for about 5-7 minutes until the cabbage starts to wilt, stirring occasionally.
5. Add Tomatoes and Broth:
   • Pour in the diced tomatoes (with their juice) and beef broth. If you’re using the optional paprika and red pepper flakes, add them now.
   • Stir well, ensuring everything is combined.
6. Simmer:
   • Reduce the heat to medium-low and let the mixture simmer for about 10-15 minutes. This allows the flavors to meld and the cabbage to become tender.
   • Season with salt and pepper to taste.
7. Serve:
   • If using, sprinkle with grated cheese and cover the skillet for a minute or two, just until the cheese melts.
   • Garnish with chopped parsley or green onions.
   • Serve hot with crusty bread or over cooked rice or noodles.

The post RECIPE – Hamburger Cabbage Skillet first appeared on Healthy Pioneer.

Ingredients:

• 2 salmon fillets (wild-caught if possible)
• 2 medium sweet potatoes, peeled and diced
• 1 red bell pepper, diced
• 1 yellow onion, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish (optional)

Instructions:

1. Preheat your oven to 200°C (390°F).
2. Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with 1 tablespoon of olive oil and season with salt and pepper. Bake in the preheated oven for about 12-15 minutes or until the salmon is cooked through and flakes easily with a fork. Once done, set aside.
3. In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat.
4. Add the diced sweet potatoes to the skillet and cook for about 10 minutes, stirring occasionally until they begin to soften.
5. Add the chopped onion and diced red bell pepper to the skillet. Cook for another 5 minutes or until the vegetables are tender and slightly caramelized.
6. Stir in the minced garlic, ground cumin, and smoked paprika. Cook for an additional 1-2 minutes, allowing the flavors to meld.
7. Break the baked salmon into chunks and gently fold it into the sweet potato hash. Cook for a few minutes until the salmon is heated through.
8. Season with salt and pepper to taste.
9. Serve the Salmon and Sweet Potato Hash in bowls and garnish with fresh parsley or cilantro, if desired.

The post RECIPE – Salmon and Sweet Potato Hash first appeared on Healthy Pioneer.

Ingredients:

• 1 cup quinoa, rinsed and drained
• 2 cups mixed vegetables (e.g., broccoli florets, bell peppers, zucchini, carrots), chopped into bite-sized pieces
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1 avocado, sliced
• Handful of fresh spinach leaves
• 1 tablespoon pumpkin seeds (optional)
• Lemon-Tahini Dressing (see below)

Lemon-Tahini Dressing:

• 3 tablespoons tahini (sesame seed paste)
• Juice of 1 lemon
• 2 tablespoons water (adjust for desired consistency)
• 1 tablespoon maple syrup or honey (optional, for sweetness)
• 1/2 teaspoon ground cumin
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 200°C (390°F).
2. In a medium-sized saucepan, combine the rinsed quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork and set aside.
3. Toss the mixed vegetables with olive oil, dried oregano, dried thyme, garlic powder, salt, and pepper in a large mixing bowl until evenly coated.
4. Spread the seasoned vegetables on a baking sheet lined with parchment paper. Roast in the preheated oven for about 20-25 minutes or until the vegetables are tender and slightly caramelized. Give them a gentle toss halfway through cooking for even roasting.
5. In the meantime, prepare the Lemon-Tahini Dressing. In a small bowl, whisk together tahini, lemon juice, water, maple syrup or honey (if using), ground cumin, salt, and pepper until smooth and creamy.
6. To assemble the Buddha bowl, start by placing a generous scoop of cooked quinoa at the bottom of a bowl. Add a handful of fresh spinach leaves on one side of the quinoa.
7. Arrange the roasted vegetables on the other side of the quinoa.
8. Top with avocado slices and sprinkle with pumpkin seeds (if using).
9. Drizzle the Lemon-Tahini Dressing over the bowl, and if desired, add an extra squeeze of fresh lemon juice for brightness.
10. Enjoy your delicious and nourishing Quinoa and Roasted Vegetable Buddha Bowl!

The post RECIPE – Quinoa and Roasted Vegetable Buddha Bowl (Thyroid Healthy) first appeared on Healthy Pioneer.