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2 Brillant Comments

Brown Rice Salad with Shrimp and Avocado

Here’s a salad you can get excited about in February. Fresh, flavorful, filling, and best served at room temp, this brown rice salad with shrimp and avocado spans the gap between winter’s braises and summer’s leafy greens. It’s the sort of simple dish I could eat happily year round.

Poached shrimp, crisp cucumber and green onion doused in a lemon-tamari vinaigrette are nestled amidst brown rice and topped with creamy slices of lemon-spritzed avocado. It’s heavenly and gluten-free.

29 Mar 2012 026 edit

I came by this recipe by way of my dear friend Brooke, who flew to Montana from Nantucket to meet my lil’ guy back in February of 2012. James was still quite new at the time, all smiles and baby chubs and the two of them hit it off like strained peas and carrots. The other purpose of Brooke’s visit was to fulfill a long-standing dream of mine and create one of her evocative paintings to hang over our fireplace. If you followed my previous blog you may remember seeing it.

While Noah was busy building her an easel, Brooke and I stayed busy doing what we do best– cooking and talking about things we were going to cook. She tore this recipe out of an issue of Women’s Health on the plane ride here. It looked so good and light and satisfying all at the same time, but the best part was that it met my nutrition requirements. James was having some sensitivities to corn and dairy at the time, and I had omitted them from my diet since he was still on 100% breast milk.

James grew out of most of his food sensitivities, but now, about four years after my postpartum hypothyroidism diagnosis, I have an updated  set of nutritional goals. Once again, this recipe adheres and satiates. It’s still dairy, corn, and gluten-free, and it also happens to be thyroid-nourishing. I’ll break down the hypothyroid-specific nutrition for you, below.

Avocado with Lemon

The Breakdown

  • Iodine-rich foods like shrimp are recommended for people with hypothyroidism because they are often deficient in this key thyroid-supporting nutrient. The thyroid gland uses iodine to produce thyroid hormone.
  • A low-fat diet can exacerbate hormonal imbalances like hypothyroidism. Avocado is rich in healthy fats like oleic acid which can help reduce cholesterol.
  • Avocado is also one of the few foods that helps the body produce glutathione, a super-antioxidant that can boost immune function, detoxify the liver, and help combat Hashimoto’s thyroiditis.
  • Experts believe that up to 90% of hypothyroidism cases are autoimmune-related. Gluten molecules are nearly identical to that of thyroid tissue, making it suspect numero uno for a body’s mistaken attack on thyroid tissue. Eliminating gluten is one of the most commonly agreed upon recommendations I see for a hypothyroid-friendly diet. Brown rice is a gluten-free grain. Also, whole grains like brown rice have a higher protein and fiber content than their refined counterparts and are a better choice for maintaining a healthy weight.
  • Soy is commonly discouraged for those with hypothyroidism because of it’s goitrogenic (or thyroid-inhibiting) compounds; however, in fermented soy products like tamari, the goitrogenic compounds have been greatly reduced or eliminated.
  • Soy sauce often contains wheat, so if you are avoiding gluten, it is important to purchase tamari (a wheat-free soy sauce) and double-check the label.

 

Brown Rice Salad with Shrimp and Avocado

Hope this salad brightens up your winter repertoire : )

Wishing you the Best of Health,

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Brown Rice Salad with Shrimp and Avocado

Created by Ginny Mahar on February 17, 2016

Brown Rice Salad with Shrimp and Avocado I've added an hour of cooking time for the brown rice to the total time, but once that's made this comes together quickly. Wrap leftovers in a sheet of dried nori for a thyroid-healthy and gluten-free "wrap."

  • Prep Time: 30m
  • Cook Time: 1h
  • Total Time: 1h 30m
  • Serves: 4
  • Category: Main Course, Salads

Ingredients

  • 5 c cooked brown rice
  • 1 lb raw medium shrimp, peeled and deveined
  • 1 tbsp. minced fresh ginger
  • 2 tbsp. rice wine (Mirin) or sake
  • 2 small ripe avocados
  • juice of 1/2 lemon
  • 1 c quartered and sliced English cucumber
  • 1/4 c sliced green onion
  • 1 lemon, quartered for garnish

For the Dressing:

  • 2 tbsp. Tamari or soy sauce
  • 2 tbsp. seasoned rice vinegar
  • 1 tbsp. sugar
  • 1 tbsp. lemon juice (approx. 1/2 lemon)
  • 1 1/2 tbsp. rice wine (Mirin) or sake
  • 1 1/2 tbsp. toasted sesame oil
  • 1/4 tsp. fine sea salt

Instructions

  1. If you haven't already, cook the brown rice according to package instructions. Spread the rice on a sheet pan to cool. This dish tastes best if the rice is room temp when mixed, rather than warm.
  2. In a small bowl combine the shrimp, minced ginger, and 2 tablespoons Mirin. Toss to coat and set aside.
  3. In another small bowl combine dressing ingredients. Whisk until salt and sugar are completely dissolved and set aside.
  4. In a large pot bring 2 quarts water to a rolling boil. Add shrimp and marinade and boil until shrimp are cooked through and opaque, about 2 to 3 minutes. Drain in a colander and set aside to cool.
  5. Slice avocado and squeeze with the juice of 1/2 lemon. Set aside. In a large mixing bowl combine rice, shrimp, cucumber, dressing and green onion. Toss lightly to combine. Taste and adjust seasonings. Divide the salad among plates, top with avocado slices, garnish with lemon wedges, and serve.

Optional Add-ins:

  1. Fresh parsley, fresh cilantro, chopped pickled ginger.
Source: adapted from Women's Health
  • Print

 

 

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Filed Under: Main Course, Salads Tagged With: brown rice, cucumber, dairy free, ginger, Gluten Free, green onion, lemon, shrimp, tamari

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Reader Interactions

Join the Discussion

  1. Andrea says

    May 5, 2018 at 6:59 pm

    Hi, a friend of mine was just diagnosed with hypothyroidism. I am going to try and cook him the brown rice, shrimp, avocado salad.

    Is the word “marinade” on step 4 a typo?

    If not what are the ingredients for the marinade as I don’t see them For this recipe.

    Thanks
    Andrea

    PS. Thanks for sharing your recipes for people with hypothyroidism.

    Reply
    • Ginny Mahar says

      June 9, 2018 at 9:23 am

      Thanks so much for stopping by Andrea! The marinade simply refers to the ingredients the shrimp is tossed with beforehand.

      Reply

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Hypothyroid Chef is a place to share my recipes and my quest for better thyroid health, with you. I am neither doctor, nor dietitian, but a passionate cook who wants to know more and feel better. This is not a place for medical advice, and any opinions shared are my own. Information shared on Hypothyroid Chef is for educational purposes only and is neither intended nor implied as a substitute for professional medical advice. Before implementing changes to your diet, exercise program, or lifestyle, please consult with your doctor.

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