3 Quick and Easy Meals That Boost Iodine for Better Hormone, Thyroid and Mum-Health!
As a Naturopath and mum of 3, I know how challenging it can be for us mums to get enough nutrients in their diet. Between juggling work and family and having limited time for meal prep, ensuring optimal nutrition, Iodine is not even a footnote.
But here's the thing: Iodine is essential for making T4 thyroid hormones as well as helping to improve metabolism of oestrogen (which we all need)!. When my clients don't get enough, they often experience low thyroid function, fluid retention, fatigue, brain fog, sub-optimal fertility, oestrogen dominance… there’s a long list.
That's why I've put together these three quick and easy meals that pack a serious Iodine punch - perfect for busy mums who need nourishing food without spending hours in the kitchen!
Salmon and Seaweed Rice Bowl
Seaweed and lean, deep sea and coldwater fish are great sources of iodine essential for producing thyroid hormones, metabolism and modulating other hormones.
Iodine content: 150-200mcg Iodine
Prep time: 20mins or less if you batch cook some rice
Ingredients (3 servings):
1½ cups cooked brown rice
1½ cans Salmon in olive oil (approx. 120g total drained)
1 avocado
1 small cucumber or qukes
6 sheets roasted nori
3 tbsp tamari or coconut aminos
1 tsp sesame oil
Sesame seeds (optional)
Tip: Batch prepare so you have Mon-Fri lunches!
Instructions:
Divide rice into 3 containers. Top with tuna, cucumber, avocado, and seaweed. Drizzle with tamari and sesame oil.
2. Iodine-Boosted Veggie Egg Muffins
Iodine source: eggs and dulse flakes
Iodine content in 2 muffins/ 1 serve: 70-90mcg
Prep time: 20-25mins
Ingredients (makes 6 muffins / 3 servings):
6 eggs
½ cup chopped spinach or kale
¼ cup red capsicum
¼ cup onion
Optional: pinch of dulse flakes per muffin (start small)
Instructions:
Preheat oven to 180°C. Whisk eggs with dulse if using. Stir in veggies. Pour into greased muffin tins. Bake 20–25 min.
Tip: Make 2 batches of these for your morning snacks, also containing 12 grams of protein, perfect snack amount.
3. Baked Sweet Potato with Miso Tahini Dressing
Iodine sources: miso, chickpeas
Iodine content: 60-100mcg
Prep time: 45mins for baking the sweet potato
Tip: make extra of this so you can mix up your lunches, and just add protein EG eggs or chicken breast or whatever protein of your choice
Ingredients (3 servings):
3 medium sweet potatoes
1 can chickpeas, rinsed
1 tbsp olive oil
1 tsp paprika
Miso Tahini Dressing:
2 tbsp tahini
1 tbsp miso paste
Juice of 1 lemon
1 tsp maple syrup or honey
Water to thin
Instructions:
Bake sweet potatoes at 200°C for 40–45 mins. Roast chickpeas with olive oil + paprika (no salt) for 20–25 mins. Mix dressing, stuff sweet potatoes with chickpeas, drizzle dressing over.
Tip: Pair with leftover roast meat, BBQ chicken or slow cooker homemade pulled beef or pork.
Remember:
While these meals are a great start, getting the right amount of Iodine is just one piece of the puzzle when it comes to better hormone balance and energy. If you're struggling with the hormone rollercoaster, there might be other factors also at play.
Want to discover if Iodine deficiency could be contributing to your health symptoms? Get in touch, and let's create a personalised nutrition plan that works for your busy lifestyle.
Tash xx
