Thyroid-Friendly Feasts: Simple & Tasty Recipes for Balance and Vitality

Thyroid-Friendly Feasts: Simple & Tasty Recipes for Balance and Vitality

2 months ago | 5 Views

Regular physical activity, effective stress management, and timely medical intervention are essential elements for maintaining thyroid health, in addition to a balanced diet. To ensure the optimal functioning of the thyroid glands, it is crucial to monitor all aspects of health diligently.

Being informed about and actively managing this essential gland can enhance overall health and quality of life. A Clinical Nutritionist at Cloudnine Group of Hospitals in Noida has suggested several recipes that promote thyroid health.

1. Brazilnut Mini Balls

Serving: 2

Cooking time: 20 minutes

Ingredients:

  • Brazil nuts, powdered- 50gm
  • Almonds, finely chopped- 40gm
  • Sunflower seeds-10gm
  • Ghee- 5gm
  • Cardamom powder- ¼ tsp
  • Coconut, desiccated- 2 tbsp
  • Cranberry- 10gm
  • Jaggery- 5 gm

Method:

  • Take a pan and dry roast the coconut until a soothing aroma comes. Keep it aside and lightly roast the finely chopped Brazil nuts and sunflower seeds for two minutes in the same pan.
  • In another pan, melt the jaggery in a small amount of ghee. Add the roasted coconut, brazil nuts and sunflower seeds to the pan.
  • Sprinkle the cardamom powder. Mix well and keep stirring until sticky.
  • Cool down the mixture and shape it into medium size balls.
  • Roll the balls again in coconut powder for extra texture and flavour.

Nutritional Composition (1 ball):

  • Energy- 150kcal
  • Protein- 10gm
  • Fats- 10gm

Nutritional benefits:

  • Brazil nuts are high in selenium which plays a crucial role in maintaining thyroid health.
  • Coconut is packed with healthy fats that keep metabolism intact and enhance energy levels

Coconut is one of the best foods for thyroid patients, be it raw coconut or coconut oil. It improves slow and sluggish metabolism. Coconut contains MCFAs i.e. medium chain fatty acids and MTCs i.e. Medium chain triglycerides in abundance which helps improve metabolism.

2. Chickpea tacos

Serving: 1

Cooking time: 10 minutes

Ingredients:

  • Chickpeas, cooked- 100gm
  • Yoghurt- 50gm
  • Onion, finely chopped- 30gm
  • Tomato chopped- 30gm
  • Turmeric powder- ½ tsp
  • Cumin seed powder- ½ tsp
  • Coriander powder- ½ tsp
  • Black pepper powder- ¼ tsp
  • Whole wheat Taco shell- 2
  • Mustard oil- 1 tsp
  • Lemon- a dash
  • Salt- to taste
  • Avocado slices- 3-4
  • Pumpkin seeds, roasted- 5 gm

Method:

  • Take the cooked chickpeas in a large mixing bowl. Add all the spices and condiments along with yoghurt and set aside for marinating for 15 minutes.
  • Heat oil in a pan and sauté the marinated chickpeas until crispy.
  • Warm the tortilla and start by layering cooked chickpeas followed by finely chopped onion, tomato and avocado slices.
  • Sprinkle the roasted pumpkin seeds and drizzle a dash of lemon and a dollop of yoghurt.

Nutritional Composition (1 taco):

  • Energy- 145kcal
  • Protein- 20gm
  • Fats- 15gm

Nutritional benefits:

  • Chickpeas are high in protein and dietary fibre which keeps us fuller for a longer span of time and, as a result, boosts the metabolism in the body.
  • Yoghurt being a nutritious source of protein as well as probiotics helps keep gut health intact.

Chickpeas: Chickpeas, also known as garbanzo beans, are rich in protein, fiber, and several vitamins and minerals. They can help improve digestion, support weight management, and reduce the risk of chronic diseases like heart disease and diabetes. 

3. Basil Herbal Brew

Serving: 2

Cooking Time: 7 minutes

Ingredients:

  • Lemon balm leaves, dried- 1 tbsp
  • Holy basil leaves, dried- 1 tbsp
  • Ginger, thinly sliced- 1inch
  • Cinnamon stick-1
  • Fennel seeds, powdered- ½ tsp
  • Black pepper whole-2
  • Turmeric powder- ¼ tsp
  • Honey- 1 tsp (Optional)

Method:

  • In a kettle, add two cups of water and boil it on medium heat.
  • Add the ginger, cinnamon stick, holy basil leaves, and lemon balm leaves.
  • Simmer the mixture for five to seven minutes over low heat.
  • After adding black pepper fennel seeds and turmeric powder, simmer for two more minutes.
  • If preferred, whisk in honey after straining the tea into a cup.
  • Enjoy your herbal tea that supports the thyroid and gives a calming effect after letting it cool a little.

Nutritional Composition:

  • Energy- 30kcal
  • Protein- 0.5gm
  • Fats- 0.3gm

Nutritional Benefits:

  • Ginger is packed with essential antioxidants and bioactive compounds namely gingerol that help in the reduction of inflammation in the body.
  • Basil, Cinnamon and fennel seeds help boost immunity and alleviate inflammation especially associated with thyroid health.

Abbreviations used:

  • tsp- teaspoon
  • tbsp.- tablespoon
  • gm- gram
  • kcal- kilocalories
  • ml- millilitre

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