- The Unorganised Mum
Reducing Hashimoto's Thyroiditis inflammation: family friendly dairy-free & gluten-free recipes
Updated: Aug 22
Following a gluten-free and dairy-free diet can help aid the most common symptoms of Hashimoto's Thyroiditis by reducing inflammation in the body. However, committing to a gluten-free and dairy-free diet can be overwhelming and that's before you throw in feeding a family to the mix who all have their own opinions on what constitutes an acceptable meal! I have pulled together the most popular Hashimoto's friendly recipes for you all to try out on your family. I hope these go down as well as they have with us.
1. Five-bean chili
Suitable for batch-cooking and storing in the freezer, this chili is filling and packed with veg.
Recipe courtesy of Esther Clark
Ingredients (serves 4):
1½ tbsp oil (olive or rapeseed)
1 sliced onion
2 sliced peppers
2 crushed garlic cloves
1 tbsp ground cumin
1 tbsp ground coriander
2 tsp hot smoked paprika
400g can of chopped tomatoes
400g can of mixed beans drained
400g can of black beans drained
pinch of sugar
250g brown rice
½ small bunch coriander, chopped
guacamole to serve (optional)
Heat the oil in a casserole dish and fry the onion and peppers for 10 minutes over a medium heat until the onion is golden brown. Add the garlic and spices and fry for 1 minute. Pour in the tomatoes, both cans of beans, 50mls of water, then add the sugar and season with salt and pepper. Simmer, stirring regularly, for 15-20 minutes until thickened.
Meanwhile, cook the rice following packet instructions. Serve the chili on the rice and scatter over the coriander. Top with a spoonful of guacamole, if you like.
2. Peanut butter chicken
A budget friendly chicken dish, guaranteed to please the pickiest of eaters. Leftovers freeze well and make an easy lunch.
Recipe courtesy of Chelsie Collins
Ingredients (serves 4):
2 tbsp avocado oil
8 skinless boneless chicken thighs, cut into chunks
1 finely chopped onion
3 crushed garlic cloves
1 finely sliced and deseeded red chillies (remove if your kids are very young)
2 tsp grated fresh ginger
2 tbsp garam masala
100g smooth peanut butter
400ml coconut milk
400g can of chopped tomatoes
coriander, ½ roughly chopped, ½ leaves picked
roasted peanuts to serve
cauliflower rice to serve
Heat 1 tbsp of the oil in a deep frying pan over a medium heat. Brown the chicken in batches, setting aside once golden. Fry the onion for 8 minutes until softened. Then add the garlic, chili (if using) and ginger and fry in the other1 tbsp oil for 1 minute. Add the garam masala and fry for 1 minute more.
Stir in the peanut butter, coconut milk and tomatoes, and bring to a simmer. Return the chicken to the pan and add the chopped coriander. Cook for 30 mins until the sauce thickens and the chicken is cooked through.
Serve with the remaining coriander, roasted peanuts and cauliflower rice.
3. One-pan coconut dahl
A versatile coconut dhal that is suitable for even the youngest of critics and all made in one pan! It can also be used as a base to make other curries.
Recipe courtesy of Barney Desmazery
Ingredients (serves 4):
300g red lentils
2 tbsp sunflower oil, plus extra for drizzling
2 finely sliced onions
4 crushed garlic cloves
A finely chopped thumb-sized piece of ginger
5 curry leaves (optional)
1 tsp mustard seeds
1 tsp cumin seeds
1 tsp coriander powder
1 tsp turmeric
1 whole dried red chilli
1 tbsp tomato purée
400g can of coconut milk
coriander leaves, sliced ginger and sliced green chilli, to serve
Rinse the lentils until the water runs clear, then drain. Heat the oil in a large, shallow pan and cook the onions over a low heat for 10 minutes until starting to brown, adding more oil if the pan looks dry. Add the garlic and ginger, and cook for another 30 seconds. Scatter in the curry leaves, if using, and all the spices and cook for a few minutes more, then stir in the tomato purée and cook for a minute longer.
Stir in the lentils, ensuring they’re well coated in the spices, then pour over the coconut milk and 850ml water. Bring to the boil, stirring occasionally, then simmer for about 30 mins until the lentils are soft and soupy. Scoop out the whole chilli and discard, then season generously with salt. The dhal can now be left to cool, then frozen in portions, or as one batch in a large plastic container. Defrost completely before reheating in a pan over a low heat, adding more water to loosen if needed.
Serve with a sprinkling of the coriander, sliced ginger and chilli, and drizzle with a bit more oil.
4. Leek & butter bean soup with crispy kale & bacon
Butter beans give this healthy soup a creamy texture and the starchy liquid from the can helps to thicken it into a comforting crowd pleaser.
Recipe courtesy of Katy Gilhooly
Ingredients (serves 4):
4 tsp olive oil
500g sliced leeks
4 thyme sprigs (leaves picked)
2 x 400g can of butter beans
500ml vegetable bouillon stock
2 tsp wholegrain mustard
½ small pack flat-leaf parsley
3 rashers streaky bacon
40g chopped kale, any tough stems removed
25g hazelnuts, roughly chopped
Heat 1 tbsp oil in a large saucepan over a low heat. Add the leeks, thyme and seasoning. Cover and cook for 15 minutes until softened, adding a splash of water if the leeks start to stick. Add the butter beans with the water from the cans, the stock and mustard. Bring to the boil and simmer for 3-4 minutes until hot. Blend the soup in a food processor or with a stick blender, stir through the parsley and check the seasoning.
Put the bacon in a large, non-stick frying pan over a medium heat. Cook for 3-4 minutes until crispy, then set side to cool. Add the remaining 1 tsp oil to the pan, and tip in the kale and hazelnuts. Cook for 2 minutes, stirring until the kale is wilted and crisping at the edges and the hazelnuts are toasted. Cut the bacon into small pieces, then stir into the kale mixture.
Reheat the soup, adding a splash of water if it is too thick. Serve in bowls sprinkled with the bacon & kale mixture.
5. Egg foo yung
A delicious version of Chinese scrambled eggs. Dice the mushrooms finely if your kids are not keen on the texture and add your choice of protein - chicken, prawns or tofu (optional).
Recipe courtesy of Kwoklyn Wang
Ingredients (serves 2):
2 tbsp groundnut oil
150g protein of choice, such as raw king prawns (de-shelled and de-veined) or cooked chicken, cooked char siu pork or pre-fried tofu, cut into bite-sized pieces
1 small white onion, cut into strips
40g sliced mushrooms (finely diced for more sensitive pallets)
40g peas
¼ tsp white pepper
4 eggs, whisked
Heat a wok over a medium-high heat. Once hot, pour in the oil, then add your protein of choice and spread it out across the bottom of the wok. When it begins to brown, add the sliced onion and continue to cook for 1-2 minutes, stirring regularly, to soften slightly. Tip in the mushrooms and stir.
When the mushrooms have started to soften, add the peas along with the white pepper and ½ tsp salt. Stir-fry for 1 minute, then add the whisked eggs. Try not to stir the eggs – instead, pick up the wok and swirl the eggs around the rest of the ingredients. Once they begin to set, slowly fold into the rest of the dish. Remove from the heat as soon as the eggs have nearly cooked all the way through and serve.
6. Potato tortilla
An easy week-night dinner, this budget friendly tortilla is a winner with all the family.
Recipe courtesy of Jamie Oliver
Ingredients (serves 4):
500g potatoes
1 onion
Olive oil
Red, orange or yellow pepper
2 large ripe tomatoes
Red wine vinegar
½ a bunch of fresh flat-leaf parsley (15g)
6 large free-range eggs
Scrub the potatoes and peel the onion, then clank into wedges and very finely slice. Drizzle 2 tbsp olive oil into a large non-stick frying pan over a medium heat, add potato and onion, a pinch of sea salt and black pepper and cook for 25 minutes, or until soft and tender, stirring occasionally.
Meanwhile, blacken the pepper over the flame of a gas hob or under the grill, turning occasionally. Quarter, deseed and very finely chop one of the tomatoes and place in a bowl, then finely grate over the remaining tomato, discarding the skin. Finely chop the parsley (stalks and all), reserving half the leaves for later, then add to the bowl. Once nicely blackened all over, scrape away the pepper skin, remove the seeds and finely dice. Add to the tomatoes with ½ a tbsp of red wine vinegar and 1 tbsp of extra virgin olive oil, then toss together and season to taste.
Crack the eggs into a large bowl, add a pinch of sea salt and black pepper, then tip in the cooked potatoes and onions and stir gently for 1 minute. Pour egg mixture back into the pan, pat it down gently with a spatula, then cover with a lid and cook on medium-low for 6 to 7 minutes, or until lightly golden and just set. Loosen the edges with a spatula, then carefully flip over – you can tip it onto the pan lid or a large plate, then slide it back into the pan. Cook for a further 2 minutes, or until it has a little blush of colour.
Turn out onto a serving board and top with the salsa. Dress the reserved parsley leaves in the last of salsa liquor, then scatter over. Delicious served with a fresh seasonal salad.
7. Fruity slushie
A refreshing smoothie with fun rainbow colours for even the pickiest of fruit avoiders.
Recipe courtesy of Jamie Oliver
Ingredients (serves 8):
180g strawberries
180g kiwi
180g mango
180g blueberries
Ice cubes
Pick the top leafy bits off the strawberries. Peel the kiwi and the mango, and remove the mango stone.
Start with one fruit and blend with a handful of ice cubes until smooth. Pour equal amounts into suitable glasses then repeat with the remaining fruits, pouring over the top of the previous fruit slushie to create layers of colour and flavour.
You can add a little cold water if you like it slightly runnier. Serve the slushie with paper straws and any other decorations you fancy.
8. Vegan chocolate ice cream
If you think cutting out dairy and gluten means saying goodbye to delicious desserts, think again! This is an indulgent free-from homemade chocolate ice cream that tastes incredible.
Recipe courtesy of Anna Glover
Ingredients
2 x 400g cans coconut milk (not light)
175g caster sugar
50g cocoa powder
100g vegan dark chocolate, chopped
1 tsp sea salt flakes
1 tbsp vanilla extract or 1 heaped tsp vanilla bean paste
2 tbsp cornflour
Pour most of the coconut milk into a saucepan, reserving a splash in a small bowl for later. Add the sugar, cocoa, chocolate, sea salt flakes and vanilla to the pan. Heat gently for 10 minutes until the sugar has dissolved and the chocolate has melted.
Mix the cornflour with the reserved coconut milk until smooth. Pour into the hot milk mixture and cook for another 5-10 minutes, stirring constantly, until the mixture thickens to a pourable custard consistency. Strain into a bowl then cover and leave to cool to room temperature.
Pour the cooled custard into an ice cream maker and churn for 20-30 minutes until you have a soft-scoop ice cream. Transfer to a freezerproof sealable container and freeze for up to three months, or until ready to serve. If you don’t have an ice cream maker, pour the mixture into a wide-based plastic tub or dish. Freeze for 3 hrs, stirring every 20 minutes to break up any large ice crystals, until you have a soft ice cream. Transfer to a freezerproof sealable container and freeze until ready to serve. Leave to stand for 10 minutes at room temperature before scooping into bowls or a gluten-free cone.
Parting words: Taking care of yourself while cooking for your family
Phew, you did it! You cooked up some serious trouble with these dairy-free and gluten-free recipes for your family. But before you hang up your apron, remember to take care of yourself too! Cooking for your family can be exhausting, so it's important to remember to carve out some "me" time. Treat yourself to a bubble bath, indulge in a guilty pleasure TV show, or simply put your feet up and relax. You deserve it! Remember, a happy cook makes for a happy family. So take a moment to recharge, and get ready to conquer the kitchen again. You've got this!