Lettuce rolls with tuna for hypothyroidism (Rolnice od zelene salate sa tunom za hipotireozu)

Lunch for hypothyroidism (with a soup).

Ingredients (for 2 portions): 120-160 g of drained tuna (1 can in water or olive oil), 8 to 12 lettuce leaves, 3 tablespoons of Greek yogurt, 1 teaspoon of mustard, 1 tablespoon of olive oil, 1 small cucumber (finely chopped), 1 tablespoon of onion or spring onion (finely chopped), juice of ¼ - ½ lemon, a pinch of pepper, optional: some parsley leaf or fresh dill (optional, for micronutrients).

Preparation:

0. Wash and dry the lettuce leaves.

1. Mix tuna, Greek yogurt, mustard, olive oil and lemon juice until you get a creamy mixture.

2. Add cucumber and onion or spring onion.

3. Add pepper, parsley or dill

4. Fill each lettuce leaf with tuna salad.

5. Wrap in a roll.

Suggestion: instead of lettuce, you can serve with 1 larger or 2 smaller gluten-free tortillas.

Why is it good for hypothyroidism?

• Tuna protein helps with more stable energy and satiety.
• Greek yogurt provides additional protein and support for intestinal flora.
• Olive oil provides healthy fats that help absorb vitamins.
• Cucumber and lettuce add volume without burdening blood sugar.

Important note:

Tuna is an excellent source of protein, but should not be a daily staple of the nutrition due to the possible amount of mercury. Better to rotate with salmon, eggs or sardines.

Ručak za hipotireozu (uz corbu).

Sastojci (za 2 porcije): 120-160 g ocedjene tune (1 konzerva u vodi ili maslinovom ulju), 8 do 12 listova zelene salate, 3 kašike grckog jogurta, 1 kašičica senfa, 1 kašika maslinovog ulja, 1 manji krastavac (sitno iseckan), 1 kašika crnog luka ili mladog luka (sitno seckanog), sok od ¼ - ½ limuna, prstohvat bibera, opciono: malo lista peršuna ili sveze mirođije (sitno seckanih, za mikronutrijente).

Priprema:

0. Operi i osuši listove salate.

1. Pomešaj tunjevinu, grčki jogurt, senf, maslinovo ulje i sok od limuna dok ne dobiješ kremastu smesu.

2. Dodaj krastavac i crni luk ili mladi luk.

3. Dodaj biber, list peršuna ili mirodjiju.

4. Filuj svaki list zelene salate sa salatom od tune.

5. Zaviti u rolnicu.

Predlog: umesto zelene salate mozete poslužiti uz 1 veću ili 2 manje bezglutenske tortilje.

Zašto je dobro za hipotireozu?

• Protein iz tunjevine pomaže stabilnijoj energiji i sitosti.
• Grčki jogurt daje dodatne proteine i podršku crevnoj flori.
• Maslinovo ulje daje zdrave masti koje pomažu apsorpciju vitamina.
• Krastavac i zelena salata daju volumen bez opterećenja na šećer u krvi.

Važna napomena:

Tuna je odličan izvor proteina, ali ne sme da bude svakodnevna osnova ishrane zbog moguće količine žive. Bolje je rotirati sa lososom, jajima ili sardinom.