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AIP Zucchini Pappardelle with Mushrooms

AIP Zucchini Pappardelle with Mushrooms

dairy free gluten free low carb paleo recipes sides vegan

This simple recipe takes its flavor cues from a well-choreographed balance of garlic, lemon, shallot, sea salt, and just a touch of dill. The silky, ribbon-like zoodles adorned with richly caramelized mushrooms and brightened up with a kick of lemon are a hit. In warmer months you could serve this with grilled flatiron steak, salmon, or chicken. In winter, it’s nice alongside roast chicken, venison tenderloin, or any other pan-seared or roasted protein.

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This dish has become a repeat performer on our dinner rotation and seems to go over well with any crowd. I came up with the recipe in our garage. Yep, our garage. We were renovating our kitchen and for four months we cooked and ate and more or less lived in our garage. Because, apparently, I like a challenge (ha!), I took my first crack at the Autoimmune Protocol Diet (AIP) right in the middle of our kitchen renovation.

AIP, or as I like to call it, THE MOTHER OF ALL ELIMINATION DIETS is one of the more restrictive healing diets. No grains, no dairy, no eggs, no beans, no nuts, no seeds (including spices), no nightshades, no artificial ingredients, and no sugar. And in my case, NO kitchen.

Truly, I don’t recommend going AIP while your kitchen is under construction. Anyone who’s tried AIP can tell you that it requires a LOT of cooking! My reason for taking on this poorly-timed foray into AIP was that I was in the middle of a six-month healing reset for a gut infection.

I don’t mean to knock AIP whatsoever because, even though it wasn’t easy, it was 100% worth it. Temporarily going AIP helped me get over some major healing hurdles. I’m still reaping the benefits of those efforts, and now that I know how, I occasionally go back to elimination-phase AIP when I feel like I’ve begun to backslide. It helps, and it's so much easier now that I have a real kitchen to cook in : )

 

 

Thyroid-healthy Highlights:

  • 1/2 cup serving of cooked zucchini provides 20 % DV of Vitamin A.
  • Zucchini is a good source of Thiamin, Niacin, Riboflavin, Phosphorus, and Vitamin B6. It is a very good source of dietary fiber, Vitamin K, Vitamin C, Folate, Magnesium, Potassium, Copper, and Manganese. So many nutrients for the very low cost of 14 calories per half-cup serving!
  • Just 1 cremini mushroom provides 7% DV of selenium, a nutrient important for the production and regulation of thyroid hormones.
  • Garlic has many powerful healing properties, which can aid or alleviate some of the symptoms of thyroid disease, such as inflammation, cardiovascular issues, decreased immunity, and increased infection. It can also support the liver in its detoxification efforts.
  • Lemons are a very good source of vitamin C, with one ounce providing 36% DV. A study recently shared in the Journal of Clinical Endocrinology and Metabolism stated, “In patients with hypothyroidism and gastrointestinal pathology, vitamin C improves the abnormalities in serum free T4, T3, and TSH concentrations.”

 

 

AIP Zucchini Pappardelle with Mushrooms

AIP Zucchini Pappardelle with Mushrooms

Yield: 4
Author: Ginny Mahar
Prep time: 30 MinCook time: 10 MinTotal time: 40 Min
Gluten-free, Dairy-free, Paleo, AIP, Low-Carb, Vegan-friendly.

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon grass-fed ghee, if tolerated (if not, or for vegan version, sub. olive oil)
  • 3 medium cloves garlic, minced
  • 1/4 cup minced shallot
  • 1 lb. cremini mushrooms, sliced
  • fine sea salt
  • 1/4 teaspoon dried dill
  • 3 medium zucchini (makes about 6 cups zucchini ribbons)
  • 3 teaspoons fresh lemon juice, divided
  • 1 teaspoon lemon zest
  • 2 tablespoons chopped parsley

Instructions

  1. In a large skillet, heat the oil and ghee over medium-high heat. Add garlic and sauté for 2 mins, or just until it begins to color. Add the shallot and sauté until softened, about 2 more mins.
  2. Add mushrooms to skillet and season to taste with fine sea salt and dried dill. Stir to combine. Continue cooking until moisture evaporates and mushrooms are nicely browned. Don’t rush this step. Increase heat if necessary and don’t stir too often.
  3. While the mushrooms are cooking, use a horizontal vegetable peeler to slice the zucchini into thin ribbons. Hold at one end, working around the zucchini on 4 sides, and discard the seedy core.
  4. Once the mushrooms are browned to your liking, turn off the heat. Stir in 1 tsp. fresh lemon juice, and lemon zest. Taste and adjust seasoning with additional salt and/or lemon juice if necessary. Remove mushrooms from skillet and set aside.
  5. Reheat the skillet over medium-high heat. Add zucchini and a healthy pinch of sea salt. If it looks dry, add a little extra ghee or olive oil. Stir occasionally, just until zucchini begins to soften, about 1 to 2 minutes. Do not overcook.
  6. Return mushrooms to pan, along with remaining lemon juice. Toss to combine and heat everything through. Taste and adjust seasoning with additional lemon juice and/or salt if necessary. Garnish with chopped parsley and serve immediately.

Notes:

Pairs nicely with wild-caught salmon, grilled steak, or chicken. 

Nutrition Facts

Calories

119.71

Fat (grams)

7.31

Sat. Fat (grams)

2.59

Carbs (grams)

12.17

Fiber (grams)

2.81

Net carbs

9.36

Sugar (grams)

5.67

Protein (grams)

5.18

Sodium (milligrams)

160.00

Cholesterol (grams)

8.20
 
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