Deliciously Organic - Carrie Korem, FNTP

Healthy recipes, nutrition and thyroid disease information written by Carrie Korem, FNTP

The Perfect Green Smoothie Recipe

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Last Updated on January 16, 2023 by Deliciously Organic

My perfect green smoothie recipe is a great way to get more veggies like kale in your diet. However, while kale contains many beneficial nutrients, it’s not a good idea to eat these hearty raw leafy greens on a continual basis. Kale is a goitrogenic vegetable and when eaten raw, this vegetable can inhibit the uptake of iodine by the thyroid gland. If itโ€™s eaten in excess, these chemicals can inhibit the incorporation of iodine into thyroid hormone.

This is an incredibly nutrient-dense green smoothie that will keep you going for several hours. My kids love this smoothie and it makes for extra-creamy green popsicles.
The body relies on iodine (and tyrosine) to make thyroid hormones, so continually eating these raw greens can cause a thyroid hormone imbalance.

Raw kale is also contains oxalic acid, which binds with minerals such as calcium and magnesium in the body causing them to crystalize. These crystals can damage tissues, cause inflammation in the body and kidney stones. So, a daily dose of raw kale and other goitrogenic vegetables may not be such a great idea.

A simple way to decrease the goitrogenic properties in raw kale is to boil it for seven minutes, drain and squeeze the excess water out. This will reduce the goitrogens by about 90%. After boiling, the kale is ready for a soup, smoothie or to scramble in your morning eggs. Thatโ€™s it!

Here is a list of other goitrogenic vegetables that should be eaten cooked (and preferably with animal fats to improve assimilation of their nutrients):
Brussels Sprouts
Broccoli
Cabbage
Cauliflower
Collard Greens
Turnip
Bok Choy
Mustard Greens
Kohlrabi

This is an incredibly nutrient-dense green smoothie that will keep you going for several hours. My kids love this smoothie and it makes for extra-creamy green popsicles.

I enjoy having kale in my smoothies, so I boil the kale, drain it and then freeze it in an ice cube tray. The pic below is one I shared over on Instagram, (the hearts are kinda fun, right?). It’s an extra step, but this way I always have some on hand!

Today I’m sharing a recipe for aย green smoothie without as many goitrogens! I call it the “perfect” green smoothie, because not only does it have wonderful flavor and ultra-creamy texture, but it contains boiled kale (less goitrogens), vitamin A from the egg yolks to help the body detox (your body can’t detox without Vitamin A (aka retinol) from animal sources)ย and unflavored grass-fed gelatin for extra protein.

This is an incredibly nutrient-dense smoothie that will keep you going for several hours. My kids love this smoothie and it makes for extra-creamy green popsicles.

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The Perfect Green Smoothie

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Click here to read about the health benefits of raw, pastured egg yolks. You can add extra water if you’d like to thin out the smoothie.

  • Author: Carrie Vitt
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Category: Breakfast
  • Diet: Gluten Free

Ingredients

Units
  • 1 (14-ounce) can organic canned coconut milk
  • 1 cup water
  • 1 cup frozen mango
  • 1 cup frozen strawberies
  • 1 bunch kale, boiled (see instructions below)
  • 4 pastured raw egg yolks (if you're not comfortable with egg yolks, or if you're egg free, you can omit)
  • 1 tablespoon unflavored grass-fed gelatin (optional)

Instructions

  1. Place all ingredients in a blender and blend until smooth.
  2. To boil kale: Bring a large pot of water to boil. Remove tough stems from kale. Place kale in the boiling water and cook for 7 minutes. Drain and run cool water over. Squeeze excess water from kale. You can do this ahead of time and store in the freezer or the refrigerator until ready to use.

Nutrition

  • Serving Size: Serves 6

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Share a photo on Instagram and use the tag #carriekorem โ€” I can't wait to see what you've made!

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204 Comments

  1. Debbie P.

    Hi Carrie, awesome! I may try this smoothie real soon. I don't do gelatin, so is there some other sub that would get the same affect? I'm not sure if for protein and/or thickening in this recipe, so a few ideas I had would be protein powder, avocados or cashews... ??? Your thoughts?

    • Deliciously Organic

      You can omit it, but I would leave in the egg yolks. The egg yolks provide the necessary fat to help the body assimilate the nutrients in the vegetables and fruits.

      • Debbie P.

        OK, I may try it. I went vegan a couple of years ago, but have bent the rules a little when it comes to eggs - not often, but at times I do and thankfully because I get them from a local organic farmer.

      • Gwen

        If you sautรฉ kale, will it lower the goitrogen levels like boiling does? If you boil it, aren't you losing vitamins?

      • Pam

        Does it have to be animal fat? Can it be high quality fat like nuts or coconut oil? I put both in mine, plus chia seeds and some organic whole milk

          • Tony

            All those things you can get from a plant based diet, sans the cholesterol. Get rid of animal products and your joints, hair and skin will be better off. No, I'm not vegan.

            • Deliciously Organic

              It's a common misconception that you can get all of the same nutrients from plants as you can from animals. And, cholesterol plays a critical within the cell membranes and is very important to include in our diet each day for optimum health. Our body, mainly our liver, produces cholesterol in the body. When we eat more foods rich in this compound, our bodies make less. If we deprive ourselves of foods high in cholesterol -- such as eggs, butter, and liver โ€” our body revs up its cholesterol synthesis. The end result is that, for most of us, eating foods high in cholesterol has very little impact on our blood cholesterol levels.

              • Warren

                Sorry, that's incorrect. You can get everything you need from a plant based diet. As for needing animal fats to 'assimilate the nutrients in vegetables and fruit'.....????? Don't want to be rude, but that is not true at all!

                • Deliciously Organic

                  I have to disagree with you. You cannot get everything you need from a plant-based diet. Animal proteins have totally different amino acid profile and contain some nutrients not found in plants. Here's a list of a few nutrients that you cannot find in plant foods: vitamin A, DHA, EPA, and B12.

                  • Tammy

                    My daughter has lupus and her rheumatologist wanted her to go vegetarian so she could get her nutrients from eats like fish and eggs, but said โ€œdo notโ€ go vegan because it is not enough for the human body. I trust him and I agree we need things like eggs...good eggs so we have our own chickens and have gone organic free range with them to ensure we get the nutrients as high as possible. They are awesome and I look forward to trying your shake, thank you!!!!

                  • patsy cincotta

                    Of course we don't get B12 in plant foods, but animals do not manufacture it either. They used to get it when they grazed in pastures because it is bacteria on roots and soil the animals ate. Now the animals raised for market are given B12 supplements just like we plant-based adherents get ours. Vitamin A is found in abundance in vegetables and your advice about needing animal protein is bizarre. Every scientific study on nutrition, whether it is for plant-based menus or not, finds that it is healthier to consume plants and people who eat meat are much more affected by heart and vascular disease, diabetes and other chronic disease man has thrust upon itself. You may be a trained dietician, but your message is faulty. Also, the human body takes care of ridding itself of toxins when it is being fed the right fuel. Nothing works better for you than a healthy body.

                    • Deliciously Organic

                      It's a misconception that Vitamin A is found in plants. Vitamin A, or retinol, is only found in animal foods. Beta carotene is found in plants and very small amounts of it can be converted to retinol in the body, but only if the body is in a healthy state, the digestive system works properly, and there aren't any genetic mutations that inhibit the process. Most people lack the ability to properly make that conversion in amounts that is sufficient for the body. Here's an article that clearly explains the conversion process: https://philmaffetone.com/vitamin-a-and-the-beta-carotene-myth/ When I talk about the nutrients in meat on my site or in my books, I'm talking about pasture-raised, organic meat, not feed-lot meat. You are correct that pasture-raised meats and conventional meats are very different nutritionally. Pasture-raised meats are rich in omega-3s, CLA and other healthy nutrients for the body, so I always recommend choosing healthy, pasture-raised meats. It's simply not true that "every scientific study" has proven that eating meat (even pastured, organic meats) contributes to heart disease, diabetes, etc. Yes, processed/feed-lot meat leads to health issues, but not pastured meats or even saturated fats from healthy, pastured animals. Here's a 2010 Harvard study that found no evidence that eating red meat leads to heart disease: https://www.ahajournals.org/doi/pdf/10.1161/circulationaha.109.924977

                • David J

                  Vegans are deficient in vitamin B12, calcium, iron, and zinc. B12 is only found naturally from animals. Of course you could take a supplement but that is not natural, is it. I personally have friends who don't eat meat that are consistently sickly looking. My own nutrition is always a work in progress, and I learn new ways to process my thinking from others and gracious nutritionists like Carrie. When trying to determine whether something is truly heathy or not, among other sources, I also look to Mother nature! If we were not supposed to eat animals then why are there so many on this earth? Why are they here? What is the purpose of a defenseless cow or a chicken? Why do we have canines in our mouth? Another one that people don't have an answer for is Milk consumption. Some think that milk is healthy for all ages because it contains calcium. Well, truth is dairy contains a sugar that is indigestible in humans therefore causing inflammation. Same as most beans. They have an indigestible sugar that causes IBS. Some say you can wash them before cooking to reduce the sugar. Looking at Nature, can anyone name an animal that consumes milk after infancy? Last I checked, humans are part of nature. Ironic that Americas largest economic driver is healthcare.

    • Bev W.

      To Debbie P: Organic chia seeds are a fabulous alternative to gelatin! They absorb water and create a pudding consistency, making them a go-to ingredient for creating raw vegan desserts! Google chia seeds to find all their wonderful health benefits, too. : )

    • Linda

      I cannot read the whole recipe because two different parts of it are covered by adds. When I tried to close out the adds they stayed covering content just blank though.๐Ÿ™

  2. mrshypothyroid

    This is true only to a degree. You'd have to eat cruciferous vegetables in VERY large quantities for it to affect your thyroid.

    • Deliciously Organic

      According to many experts, it can affect they thyroid even in small quantities. If you're struggling with thyroid disease, it's best to only eat these vegetables cooked and with healthy fats.

      • Justin S,

        The anti-thyroid effect has been over-stated for a awhile now. The Weston-Price foundation is not a solid source of information. For people who have established hypothyroid (the type diagnosed by a doctor) disease AND who eat large amounts of crucifers should consider talking with a clinical expert about if the impact is occuring.

        • Deliciously Organic

          Can you please help me understand how an article written by Chris Masterjohn that includes dozens of references isn't a good source? You may not have noticed, but I also included several other sources such as: an interview with Chris Kresser, an article written by Kim Schuette, CN, an article Dr. William Shaw, and a study published in Kidney International. I agree that everyone should consult with their doctor, nutritionist, naturopath, or functional medicine practitioner to see what diet is best for their recovery.

          • Justin S,

            The references cite papers that are not clinical studies, but in vitro and rat studies. None of the studies were comparing people (with various hypothyroid conditions) eating goitrogenic foods against control groups of folks not eating goitrogens. By making a blanket statement that people (supposing anyone and everyone who reads your blog) should not eat kale is misleading. I am willing to bet that someone, somewhere out there has probably made their hypothyroid symptoms worse by eating pounds of uncooked broccoli. But they aren't everyone and this is not a universal health crisis.

            • Deliciously Organic

              I see your point. I too would prefer a double-blind clinical study, but it seems the scientific community doesn't always necessarily agree. Many scientists and researchers find value and proof via studies utilizing other methods. I do still think the articles and studies linked above provide an adequate amount of information and if one wants to dig deeper they can reference all of the sources listed in each article. And, I think you may have misunderstood me. I'm not saying to never eat kale or goitrogenic vegetables, I was only warning of the possible harmful side affects of eating these raw vegetables especially since we do have an epidemic of thyroid disease (over 30 million), autoimmune disease and other diseases caused by inflammation here in America. Will raw kale alone cause a health issue? Probably not. But, it could contribute to one developing a health issue along with other unhealthy eating practices. The information I share is only to help inform and encourage so that others may find better health through unprocessed, organic and properly prepared foods as I have.

              • Crystal

                I too just want to add that informing people not to eat raw kale, as the title of this article clearly suggests, is not good. The thing that makes goitrogens an issue is "iodine deficiency"...and in this country it's all but rare to have that issue. With most Americans having plenty of iodine, they can consume these foods raw with little to no thyroid problems. This article should be directed only at those with unusual thyroid or iodine issues.

                • Deliciously Organic

                  As I stated in the post, Kale is "also high in oxalic acid, which binds with minerals such as calcium and magnesium in the body causing them to crystalize. These crystals can damage tissues, cause inflammation in the body and kidney stones. So a daily dose of raw kale and other goitrogenic vegetables may not be such a great idea". Given that kale consumption is at an all time high, and over 30 million Americans are currently diagnosed with thyroid disease (it's estimated there are millions more who are currently undiagnosed), I think it's a good idea to warn people of the potential health affects of consuming raw goitrogenic vegetables.

                  • Crystal

                    I see where you are coming from....but this still doesn't equate to "never" eating kale raw. I tactfully suggested this article should be directed at those with known health issues. And when directed at those without thyroid disfunction, it is more reasonable to recommend just rotating your greens and preparing them differently each time (ei: eating raw, cooked, steamed, boiled). Kale only has .02g of oxalic acid per serving...where other common produce is much higher (tomato .05g, lettuce .33g, asparagus .13g) Also, the younger the plant, the lower the amount of oxalic acid. Like baby spinach has almost none, where mature spinach has .97g. I'm not trying to be confrontational. Raw kale is just not a bad thing when eaten in moderation. :)

                    • Crystal

                      .....I also wanted to point out that...where foods with oxalic acid can block absorption of minerals and calcium (kale being very low on the list of these), they do not block absorption of calcium in other foods eaten in the same meal. So odd, but good to know that we can eat our kale with balanced meals to compensate for all of our calcium/mineral needs. :)

                    • Shirley Colee

                      Love this site which I just now discovered. The discussion of raw vs. cooked kale is the best I've found. Carrie is great, and very intelligent comments from those weighing in on the subject. Crystal has some valuable information, as do others. Thanks all for the information.

            • Monica

              Hello, I agree with Justin S. I have hypothyroid and am on medication for it. I asked my doctor about goitrogenic foods and she said that the benefits of eating Kale, Broccoli, Brussels sprouts etc. outweigh any negative effects that I might have by eating them. She said that the problem is that thyroid hormone likes to bind to many different compounds and as long as I am not eating these vegetables too close to when I take my medication it would be fine. Not trying to be confrontational either just trying to inform people that the benefits outweigh negatives in this case. I do agree that lightly steaming or roasting these vegetables make them easier to digest. "Massaging" kale with some oil also helps digest it and absorb it's wonderful benefits.

      • Dizzy

        When, for example, kale is commercially processed to freeze (typically, blanching, as I understand it), is the goitrogenic threat lessened, affected? That is, is frozen kale from the supermarket safe, or completely safe or made as safe as your kale-boiling method, regarding goitrogens?

  3. Amanda

    What about dehydrated kale? I crush it up and sprinkle that in several things I make.

    • Deliciously Organic

      If it hasn't been boiled or cooked, then that might not be the best option.

  4. momof6

    Thanks for your wonderful and informative website! I see cabbage on the list of vegetables not to eat raw. Would eating fermented cabbage, like Korean kimchee, make any difference? Thanks and keep up the great work.

    • Deliciously Organic

      My nutritionist told me that fermenting these foods is incredibly beneficial for the gut and are a great addition to the diet. (Chris Kresser also mentions this in his interview that I linked to for The Thyroid Sessions). Of course, this is assuming these fermented foods are eaten in small quantities.

        • Deliciously Organic

          If you suffer from thyroid disease, my nutritionist has told me that it's ok to eat the fermented vegetables, but not to go overboard with them since they are cruciferous vegetables.

          • Erin

            Fortunately there are so many options for cultured veggies that do not need to include any cruciferous vegetables if you are trying to avoid them. Almost any veggie can be cultured. My kids love cultured carrot sticks! Donna Schwenk of Cultured Food Life (WAPF Chapter leader Kansas City) has a wonderful blog and cookbook utilizing a variety of foods in culturing. Her book has made it easy for us to include cultured foods in every meal or snack we have and this has done wonders for balancing my hormones in a few short months. The kids and I made this smoothie using both coconut milk kefir and raw dairy kefir. It was delicious! =)

  5. Jamie T

    What about using raw kale in a juicer? Since you are only using the "juice" from the kale would it have the same effect on the thyroid gland?

    • Deliciously Organic

      Hereโ€™s an article my nutritionist, Kim Schuette, wrote that might give you more insight. Read #5, 6, and 7. I hope that helps! https://deliciouslyorganic.net/10-things-need-know-detox/

      • adam

        hi, i was going to ask about juicing kale also. but i read the link you posted and it does not answer the question. so do you know if juicing raw kale has the same effect as eating raw kale?

        • Deliciously Organic

          From my understanding, raw kale juice still contains goitrogens, so it's probably better to cook and drain before consuming. It's also important (as Kim Schuette, CN states in the link you referred to) to mix in some healthy fats (such as pastured egg yolk or unprocessed cream) when juicing to assist with the absorption of the nutrient minerals. Here's her exact quote, "The daily addition of raw vegetable juices is certainly beneficial along with a regular and generous intake of animal fats. I do not suggest green juicing without some form of dietary vitamin A. My favorite way to enjoy raw vegetable juice is to include a raw egg yolk or two along with a couple of tablespoons of raw cream."

          • Katrina

            Would coconut oil or flax seed oil be considered healthy fats that would have the same effect in these instances. (I don't enjoy raw eggs of dairy if I can possibly avoid it).

  6. karen

    Well, dang...my favorite salad lately is your Kale salad recipe. I can't imagine it being good with cooked kale. Is it OK to eat kale raw in moderation or not at all?

    • Deliciously Organic

      I felt the same way when I recently learned this! Here's an article from Kim Schuette discussing eating goitrogenic vegetables: https://deliciouslyorganic.net/10-things-need-know-detox/ And for the salad, try sautรฉing the leaves in some butter or coconut oil for about 10 minutes. Remove and let come to room temp. Pour dressing over and serve. I have a recipe similar to this in my next cookbook and it's so delicious!!

      • Nancy Winkelman

        I've been sautรฉing kale in olive oil with adding sunflower nuts & sea salt. Love it warm though haven't cared for it much cold. Love other vegetables steamed & haven't tried steaming kale. Has anyone else tried it & is it tasty?

        • Lynne

          You shouldn't cook with olive oil, it has a low burning point. Use coconut oil, grapeseed oil, alvacado oil or palm oil. So many articles and recipes say to use olive oil, but it is not good for you.

  7. Gerri

    We love your kale/cranberry salad too and were eating it twice a week! Have you tried boiling the kale for it?

    • Deliciously Organic

      Thank you! And since learning this rule, I am going to go back and rewrite a few recipes, including that salad recipe. I would toss the kale with butter or coconut oil in a large sautรฉ pan for about 10 minutes. Remove and then toss with the dressing and let come to room temperature. It's not the same as boiling, but the cooking and fats will help reduce the goitrogens and aid in digestion. I have a recipe similar to this in my next cookbook and it's so delicious!

  8. Alexa

    Well, thanks for sharing this recipe, but I'm so frustrated. Here I thought I was doing myself a big favor by having a spinach and kale smoothie, and I, who suffer from hashimotos and lupus, have probably been doing myself more harm than good! Glad I saw this post today. I'll be sharing it.

    • Deliciously Organic

      I understand. I was frustrated myself when I learned this. At least we can still eat these vegetables. It just takes an extra step. :)

      • Philip

        Thanks Carrie for sharing. This is really an eye-opener. You know, this post really got me thinking about the recipe we currently have. I will suggest to add boiled or cooked kale and add pastured egg yolk or unprocessed cream to our smoothie recipe. We will update our post for others to be informed as well.

  9. Erica

    I love egg yolk in smoothies! Can't wait to try this combination. I know in the past you have used cauliflower "rice" in recipes that is typically raw. Is there a way to prepare it that would remove the goitrogens? Thanks for all your insight.

    • Deliciously Organic

      Most of my recipes that use cauliflower "rice" call for cooking the cauliflower. I do have one recipe "shrimp and 'orzo'" that I'll be modifying so that the cauliflower is cooked (it just involves tossing it with a bit of olive oil in a hot pan for a bit and then letting it come back to room temp).

  10. Rachael {Love Yourself Green}

    I was wondering about juicing these types of veggies also. I eat so many greens now and never thought I'd have to worry about eating too many! I love them soooo much though! Thanks for the great article! :)

    • Deliciously Organic

      Here's an article my nutritionist, Kim Schuette, wrote that might give you more insight. Read #5, 6, and 7. I hope that helps! https://deliciouslyorganic.net/10-things-need-know-detox/

  11. Kristine

    Very interesting! I have a friend living with Hashimotos and I sent this article to her. Thank you :)

    • Deliciously Organic

      Baking or cooking kale helps reduce the goitrogenic properties. And, it's best to make those kale chips with coconut oil, ghee, lard, etc. to help the body digest and assimilate the nutrients from the kale.

  13. Danielle

    This looks great! How do you mask the taste of the gelatin? I've tried using this brand in things and no matter what I do (or how little I use), I can still taste it and I just can't eat whatever I put it in. Is there another brand that doesn't have that taste? Other than that, I'll definitely be trying this smoothie! :)

    • Deliciously Organic

      Interesting! I can't taste it at all! :) You can simply omit it or try Bernard Jensen unflavored gelatin. Here's a link: http://amzn.to/1sfGNaQ

    • Deliciously Organic

      Raw egg whites contain enzyme inhibitors that can interfere with protein digestion. Eaten raw on a regular basis can lead to digestive issues. (http://www.westonaprice.org/childrens-health/eat-eggs-and-have-chicken-too) From my reading, it seems raw egg whites are OK eaten on occasion, but it's best not to make a habit out of it. I like to store the whites in the freezer and use later for meringues or cookies.

      • Rachel

        Even Mercola, who is uber careful about possible dietary no-no's, has changed his thinking about consuming raw egg white as long as it's consumed with the yolk. I don't even remember the reasoning any more, it's been so long since he changed his mind based on the information he had, but it made sense when I read it years ago and I'm perfectly comfortable eating the whole thing.

  15. Kelly @ The Nourishing Home

    Since I was diagnosed with Non-Celiac Gluten Sensitivity, I am paying close attention to everything in this series. It's been amazing! I had absolutely no idea about kale and the other veggies listed having goitrogenic properties. Thank you so much for sharing! :)

    • Deliciously Organic

      I'm so glad it's been helpful! It's amazing how we've lost some of these traditional cooking practices over the years! Thank you also for all you do to educate! :)

  16. Starla

    Hi! I've come across this info recently about kale- have been putting it in my smoothie! Sometimes straight from the fridge, rinsed, and leaves in the blender. Sometimes from the freezer- where it's frozen pieces of kale. I do the same with spinach- sometimes fresh, sometimes frozen chopped spinach. Is the frozen kale still ok? Or should I be boiling that too? I love how it helps with the cold/icy touch to the smoothie, so I kind of hope so! But I will do whatever is better! I make a big smoothie for me and my son (14 months), he loves his smoothies! :)

  17. Annette

    Would love to try the green smoothie. However I am allergic to coconut, can I substitute coconut milk with almond milk? Also, regarding the lacto- fermenting veggies., I am also allergic to carrots and peppers, is there something I can substitute these two items with? Thank you for this wonderful website. It is Amazingly helpful in helping me and my husband gain control of a healthier way of eating. "Knowledge is power"!

    • Deliciously Organic

      Almond milk, or whole unprocessed milk would be a great substitute. I would omit the water so the smoothie isn't too runny.

  18. Kathy

    I love your site, but I am tired of reading every other day a new reason why some healthy food is now "bad for you". Talk about making a simple concept like healthy eating too complicated for anyone to follow. I am tired of "new diet rules" and "nutrition experts" and "10 things you need to know" lists, and I certainly do not believe that having one serving of raw kale a day is now "damaging me" in some way. Let's stop with the extremism and just have a little common sense, please.

    • Deliciously Organic

      I see your frustration. My intention is only to educate and help by providing sound advice about health (and also offer great recipes!). Through my health issues over the years, I've learned a wealth of information from my nutritionist, attending lectures by researchers and doctors and doing my own reading and research. What I've come to find is that conventional methods have been making us sick - low fat, processed foods, preservatives, not preparing food properly, etc. Through unprocessed, organic and properly prepared foods I was able to overcome chronic migraines, Hashimoto's disease, IBS and eczema. I feel it's important to share what I've learned so I can encourage and educate others. Sometimes my messages may sound extreme, but please know I only write and publish topics on this blog that have been well thought out and researched through reading, listening to lectures, or interviewing licensed practitioners. I understand not everyone will like everything I have to say, and that's ok. I do hope many can be encouraged and find better health through these posts.

      • Kathy

        I apologize for my negativity . . . I am usually not that person, and I feel bad that I reacted the way I did. I absolutely 100% agree with all your statements about preservatives, the American diet, etc etc . . . I am on board, I promise! I think this post about kale just hit a nerve because I have a lot of people in my life who tell me that eating the way I do (real food, mostly organic, grass-fed meat, etc) is ridiculous, and one of their criticisms is that "every day there is a new study about something else being bad for you". Because of this, they throw up their hands and give up . . . because it is just "too hard" to change their diets every day when the next "bad thing" comes out. I just really believe that it is "not that hard" and "not that complicated". I love Michael Pollan's simple statement: "Eat (real) food. Not too much. Mostly plants." And I do think it is easy to get wrapped up in all the experts, and all the studies, and all the science . . . all of which change daily. Yesterday's diet nightmare is today's superfood, and vice versa. Just look at butter! :) Anyway, thanks for all you do.

        • Deliciously Organic

          Thank you for your response. I understand. I get frustrated too sometimes. I think we've lost so much of our traditional cooking practices that when we hear that we aren't preparing things properly it can be discouraging. Hopefully we can continue to understand the importance of how our ancestors not only ate, but prepared the food! :)

        • Tammy

          Kathy, I agree with both of your comments!! My diet is the same as yours and has been for 8 months. I appreciate all of the info (which is why I come to this site and buy Carrie's cookbooks!) but it is overwhelming to try and incorporate everything into your diet only to have something "new" come out the next week. I have to remind myself that the raw spinach salad I eat every day and the raw kale that I put in my smoothie is SO much better than the processed foods I ate 8+ months ago! I just had a complete blood panel done and I don't have any thyroid issues so I am going to carry on. You just have to figure out what works best for you, and the health issues that you may have. I do appreciate this site and Carrie for taking the time it carefully research these issues.

          • Dr. Daphne Functional Nutritionist, Functional Medicine & Nutrtitional Psychologist

            Carrie is 100% correct. These foods should not be consumed raw (except on very rare "treat day" type occassions. They can inhibit Thyroid Production and block absorption of minerals/vitamins....especially in excess. Perfect example of too much of a "good thing" is not a "good thing." I cannot count the number of "health foodie" "kale & cruciferous loving" patients who come in with inhibited thyroid and/or vitamin/mineral imbalances and YES we are able to correct it by cooking and/or removing raw goitrogenic and high oxalic acid veggies. It may not happen right away, but if one continues to eat high amounts of the veggies in raw form it WILL happen...it's just a matter of WHEN. Please do not be confused but the comments listed above about these veggies not being an instigator in hypothyroidism. Additionally, Iodine is actually commonly a danger for those suffering from Hashimoto's...it actually can increase the autoimmune attack/inflammation. This is truth. Iodine deficiency is no longer the most common cause of Hypothyroidism in modern society. Thank you Carrie for making this information available to your followers. You are helping to prevent and or heal future or present issues for those who are willing to listen and accept these truths.

            • Marg

              Happened to me! Took 5 years. Heart palpitations and the beginning of hypothyroidism. I loved how juicing gave me energy but this new development was not fun. The doctor told me I needed to stop coffee, which I did to no avail. Took out the Kale, spinach, collard greens and cabbage from my juice (on a rotating basis of course) and the palpitations went away almost instantly. Still need to do blood testing to make sure but my gut says yes. Now all I need to do is find some alternatives!

              • Steven

                I think I have the same problem. I have been eating spinach, kale, and collared greens as part of a meal for the last few months, and I started having heart palpitations. I initially thought it was a side effect of my BP meds, but I did an accidental fast day (because I was busy and just didn't eat) and noticed my palpitations were almost non existent. Vegetables like spinach are the last thing I ever considered to be a cause of heart palps because they are healthy and no one has a spinach allergy. Zucchini gets me too I think. I am considering growing my own or getting some organic produce to see if it might be having a reaction to pesticides. I doubt it because I can eat other veggies and fruits without issue. I almost feel crazy for saying I can't eat 'super foods'. I wonder how many other people have this kind of reaction, and maybe don't realize.

  19. Danielle

    Wow thanks for the tip on that other brand of gelatin! I will give a try :) I always want to add it to things but just can't stomach the taste...so I'm hoping this one will work for me. Also, it appears as though there are two Danielles lol! Just want to let you know I'm not the one who made the comment about using whole eggs...I'm allergic to egg whites lol! Thanks again, and I'm loving your blog!!

    • Deliciously Organic

      Thanks! I wondered why you asked two questions in two separate comments. Now I know! ;)

  20. Deliciously Organic

    According to the sources I linked to in the post, it's best to drain the water because the liquid contains the goitrogens from the kale.

  21. DDU

    Two questions: 1) Wouldn't steaming preserve more of the kale's nutrients than boiling? 2) Does my favorite raw marinated kale (massaged with olive oil, lemon juice and salt) still have the inhibitors despite its cell membranes being softened by the marinade? I share Kathy's disheartened reaction, on the one hand, because I enjoy raw greens in my smoothies all the time. But it is better to know so we can prepare nutritious foods in ways that will help us achieve the best health possible. Sigh...

    • Deliciously Organic

      Steaming will reduce the goitrogens, not as much as boiling, but it will still help quite a bit. And yes, the raw kale marinated in olive oil will still have the inhibitors because it hasn't been cooked. I was also bummed when I learned about it, but like you said, it's better to know so we can prepare these foods properly. :)

  22. Stephanie @ Whole Health Dork

    Thank you so much for posting this tip! I thought I had to avoid kale (and other veggies) altogther because I am slightly/subclinically hypothyroid (on small dose of Armor). I didn't realize that you can cook it and greatly reduce it! Saved!

  23. Olive Kaiser

    Regarding the oxalates, it helps to remember that a huge unnoticed source of oxalates is parasites, which are a hidden epidemic in this country. I have avoided giving my hubby rhubarb ever since he had a kidney stone, but now realize that the significant source may be the parasites and the rhubarb or other high oxalate foods may just be pushing people over an edge they were already quite close to due to the parasites.

  24. Laura

    I've heard about this in several places lately, but I watched Dr. Alan Christianson's presentation from The Thyroid Sessions, and he acted like goitrogenic foods aren't a big deal at all. It's confusing when there are so many opinions.

    • Deliciously Organic

      Hmm...I'm not sure why he would have said that. So many of the other doctors and nutritionists interviewed said to only eat them cooked. This is what my nutritionist, Kim Schuette, taught me, so that's why I follow this rule.

    • Deliciously Organic

      It's been well proven that saturated fats from animal sources are healthy for the body. Animal fats from pastured animals are rich in omega-3 fatty acids, Vitamin A, CLA and other important nutrients. Here are a few peer-reviewed studies and also an article that might help you understand why I recommend traditional fats in the diet: http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract , http://ajcn.nutrition.org/content/80/5/1102.full , http://www.ncbi.nlm.nih.gov/pubmed/14525873?dopt=Abstract , http://chriskresser.com/the-diet-heart-myth-cholesterol-and-saturated-fat-are-not-the-enemy

      • Brad Klopman

        It's also been well proven you can get all those nutrients from plants without killing innocent animals. "A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral." -LEO TOLSTOY It's time to wake up and participate in the evolution of consciousness...

        • adam

          what a ridiculous (and inappropriate) comment for this discussion. humans are omnivores. fact. "killing innocent animals" โ€” are you serious? there is something called the "food chain," which has existed long before humans.

          • Brad Klopman

            "humans are omnivores. fact." no. humans CHOOSE to be omnivores. When you can intellectualize and contemplate this "food chain" it ceases to be an "inherent" instinct to survive. You're given a decision making mind. Make more conscious choices. It's time to wake up.

            • Deliciously Organic

              I don't quite understand why those who choose a Vegan diet have a difficult time discussing their food choices with respect and facts instead of emotion and anger. If this is a diet that you feel so passionately about, why not try a kind approach to help others see your point of view? Yelling and telling us to "wake up" is judgmental and rude and only pushes us further away. I don't mean any disrespect when I say this. It's merely something I've personally observed and it has come true in this conversation as well. Maybe I don't agree with Alicia Silverstone and her book "The Kind Diet" but at least she is trying to educate others about her conviction with kindness. That is something I can respect even if I don't agree with all of her food choices.

              • Jeff

                Hello, great article! I wish to only offer my insite, with no disrespect to anyone/ certain lifestlye, which i know will be biased because its a statement from me, which uses all my past experiences and learning up till this point, but i only wish it to come forth knowingly of only good intention,and love, and to possibly help thoughts be fully understood to help us all to grow. I understand brad has chosen a lifestyle he has acepted to try to bring about a difinitive change,in what im sure he thinks everyone should follow. Yes humans can eat meat, and wholesomely for all, everything. However, the western diet has changed even the biology of the earth, the mother of us all. The gas relased by cows fed an incorrect diet in the west has caused them to release gas through their digestive system"fart" incorrectly which is destroying parts of our/everyones atmosphere. This is one small piece of a big puzzle. If we all stopped eating meat as a human race may we in part play a role in saving our planet? and if so wouldnt you want to tell everyone and make them listen, and in lost diologue we possibly get "grow up", "wake up" , and all other forms of frustration to try to communicate that, after all vegans have grown up in or even changed to complete lifestyle to not eating what some would call a major part of their diet. Then we have adam who has accepted a healthy eating lifestyle for himself and tries to see nature and biology for exatly what it is. Possibly only seeing an unaffected wold seen by our own eyes, and not in part of this spinning planet as a whole. And rightfully so in a culture where people of authority in all generations have told us things we believed was right, wholesome, true; and then they were not. And now many worry about surprizing increases in disease/cancer. So do we follow what some have said, or an evolution of "food chain" that has us where we are now today? frustration in adams dialogue may be expressed but translation a just little lost. If you look at a magazine shelf today you will see alot of them promotting a healthy eating "kickstart", "jump start" it seems to the nation. I believe everyone would be wiser to follow, caring, wholesome information providersand keep getting great information from this website and post like this!! Thank you deliciously organic for your plateform of information and words!

                • Amy

                  Dear Vegans, I understand the passion with which you make your choice to not eat animal products since you respect the innocent animals and don't want to kill them. BUT why do you think killing or taking pieces of innocent plants is no better? Studies with electrodes to monitor reactions (lie detector machines) have been attached to plants and plants have demonstrated they know and sense the intentions of people around them (as if they are reading the minds of the humans), react to their neighbor plants being harmed, know when someone intends to harm them. Plants register huge 'emotional shifts' and responses to human intentions, thoughts and actions. So they don't have faces or mouths to make sounds, they feel and register emotional response as much as animals do. Look it up! (I did look this up because as an intuitive I'd been sensing my plants were reacting to my feelings and thoughts and I wanted to know if I was imagining it! I was stunned to read that indeed they do react to our feelings and thoughts and to a huge degree.) Please don't think that by choosing to eat plants you are making a more humane choice, you are not. Unless you believe that only animals with eyes and faces feel and register reaction to a perceived threat to their survival. Instead choose to eat plants because you feel and believe it to be a healthier option for you based on your body and life. Whatever choice you make, believe in it and thrive! :-D

  26. Donna

    Hi! Good article! I was wondering, though, why you recommend boiling the kale rather than steaming it. Thank you!

    • Deliciously Organic

      Steaming is also a great method to reduce the goitrogens, but boiling will reduce them even further. Since I used to struggle with a thyroid autoimmune disease, I prefer to boil just to be on the extra-safe side. :)

  28. Dee Dee

    I just purchased a NutriBullit to help get more fiber in my diet and be a healthier person. I have Hypothyroidism so I thank you for this information on goitrogenic vegetables. I see some NutriBullit recipes call for Spring Greens, is that part of the goitrogenic vegetable list? Thank you

  29. gisela

    Carrie, I love your 'Creamed Kale and Eggs'. So, with this new info about raw kale and the need to boil it, does it mean that I need to boil the kale before I sautee it with leek and butter? Thanks.

    • Deliciously Organic

      The basic premise is that the kale should be cooked before eating to reduce the goitrogens. To reduce the goitrogens as much as possible, it's best to boil (and it works great to add to a smoothie), but for sautรฉed dishes, such as the Creamed Kale and Eggs the cooked kale will still have many of the goitrogens removed, but not as much as if they were boiled. I ran this info by my nutritionist, and she said it is best to boil, but the cooking will still release many of the goitrogens and thus be much healthier for the body to consume (especially if you're prone to thyroid issues).

      • gisela

        Thanks for your quick response. And thanks for your effort to spread the education to us!

  30. claudia

    I'm curious as to whether fermenting or soaking shredded kale in vinegar (or cabbage or other crucifers) would work as 'cooking' in this case. Perhaps draining the cooking water is a necessary part of the process? Wish I knew more about how it works. I used to have a green smoothie first thing every morning wth kale or chard picked right out of my organic garden. Felt great at first. Then slowly I started to feel worse and worse. Finally pinned it down to the raw goitrogenic greens.

    • Laramie

      This is my experience as well with the kale and including the whole egg versus just the yolks. I think our bodies will tell us a great deal if we pay attention.

  31. Jenna

    I love raw kale in my smoothies! So here's my question, I don't have a thyroid. Had it removed due to thyroid cancer a few years ago. Would this issue still affect me being that I get all my thyroid hormones from meds? PS - love your blog, love your recipes!!

  32. Mary

    I have been making breads using almond flour and meal but many sites now advise against it because of its very high omega 6 content plus the fact it is isn't heat stable. It has been suggested that people with autoimmune problems should stay away from nuts. PUFAS (combined omega and omega 6) encourage an inflammatory response in the body. I find this very disappointing as I thought I had found the solution to avoiding wheat and gluten. I'm now using coconut flour and I'm wondering if I can substitute the almond flour in you Banana Bread recipe for something else.

    • Deliciously Organic

      I've also read those posts and I don't 100% agree with them. Yes, almonds are high in omega-6 fatty acids, but I don't think the occasional cake, cookie or bread made with almond flour will drastically reduce your journey to better health. When I was working to overcome Hashimoto's disease, I kept omega-6 fatty acids at a minimum, but still enjoyed the occasional baked good with some nut flours. The oil in almonds has a very high smoking point, so I don't agree that if you bake with almond flour it will always oxidize. Sally Fallon, author of "Nourishing Traditions" uses almond flours in some of her baking recipes and she's extremely strict on using any foods that are oxidized. I think it's a personal choice, but I don't believe that all nuts need to be 100% avoided. I'm not a fan of saying "eat foods in moderation", but for this food group, if one eats a nutrient-dense diet that's rich in omega-3s I don't see why an occasional piece of almond flour cake, or a handful of soaked and dehydrated walnuts is going to wreck havoc on one's health.

  33. Sonja

    Hi, I see that someone asked this in this discussion but I cannot see an answer - quick skim read - but do you need to do the same thing with spinach, ie boil it - or are there other issues with spinach?

  34. Tina DiVita

    I actually steam my kale for about 10 minutes and drain, but don't squeeze out the water. Is my method enough?

    • Deliciously Organic

      Cooking it is very helpful, and to further reduce the goitrogens in the kale, it's best to squeeze the water out.

  35. michelle

    Just wondering...sometimes fresh organic kale is hard to find but my grocer does carry organic kale in the freezer dept. Can I sub the frozen kale for the fresh cooked kale? And would I have to cook it first? Read thru and didn't see anyone else asking about the use of frozen kale. Thanks.

  37. Angela

    I have read most of the responses here, but not all so you may have already answered this question. By how much does cooking or boiling kale reduce it's goitrogen's? 10%, 50% 80%... Thanks for your time.

  38. Kelly

    Ugh. Here I thought I was being healthy getting my family on the green smoothie bandwagon, which was hard enough! From what I'm reading above is it now also true that nuts are bad for you??? I just read an article that a handful of nuts is an essential part of a healthy diet, and have read many such articles. I was feeling great about adding these to our diet. Now we can't?

    • Deliciously Organic

      I understand your frustration, but please remember that even little changes are a big deal and so great for your family! :) Nuts are healthy, but contain a lot of omega-6 so it's best to consume in smaller quantities. Too much omega-6 can cause inflammation in the body. Many experts recommend getting twice as many omega-3s to omega-6 too keep inflammation down. Here's a great article written by my nutritionist on inflammation: https://deliciouslyorganic.net/inflammation-how-to-reduce-it-naturally/

    • Danquebec

      Itโ€™s best not to eat them too often. Beet greens contain a lot of oxalate. And when you eat them, itโ€™s best to boil them and drain the water, to reduce the amount of oxalate.

  40. Sara

    Hi, I just wanted to say that I've been juicing one bale of kale with a few carrots every day for the past 10 years and have no thyroid or weight issues to speak of.

  42. Mike

    So I usually do this DELICIOUS green smoothie!!! Thanks to Jesus for providing these foods and this recipe!!! So this is the base of the smothie: 1 quart pineapple juice, around 2 cups of any green, anywhere from 1/2 tsp to a tbsp of coconut oil.....thats the basic smoothie...sometimes I play around with it and add a banana, or i add strawberries, or sunflower seeds, all of that good stuff, it goes really well with coconut water too...you could do coconut milk instead of or with the coconut oil, it goes good with dates sometimes too, its delicious, thank you Jesus! I'm actually gonna be having it tomorrow but with these changes: I'm adding strawberries, coconut water, chia seeds and walnuts, may or may not add 1 date or so and some coconut milk.

  43. Ava

    Dear Lord, pass me the Dorito's already. For a week and a half I've consumed a smoothie with raw kale, parsley and kiwi. I've never felt better and thought I was doing myself good. Major oxolate OD anyone? Ha! And yes I have Hashimoto's (not a recent diagnosis and long before I even knew what kale was). I give up.

  44. Amy

    Good article and great advice shared! Goitrogens are in many foods that we need to be careful about consuming in abundance. Moderation is really important and mixing up our food consumption is important too. One thing you really downplayed and only slightly mentioned is iodine and the chronic iodine deficiency in the population. Iodine is critical to every reaction in the body, not just thyroid hormone formation. In our chemical and processed food world, Bromine is used in lots of foods and also household cleaners and some plastics. Brominated flour is a standard in all flour within the last 5 decades, prior to that it was iodine. Bromine competes with Iodine for the receptor sites in the thyroid. With too much Bromine in most bodies and a shortage or iodine, guess what is sitting in your thyroid receptor sites? This will cause thyroid failure, goiter, and worse, thyroid cancer (which has been increasing steadily over the last 4-5 decades and is not a coincidence). Iodine supplementation at high doses has even cured various cancers, it heals the thyroid and it reduces inflammation in the body. With sufficient free and salt bound iodine (potassium iodide, sodium iodide) in the body, protects against goitrogenic compounds in cruciferous vegetables. Research this critical mineral. You'll be surprised HOW much a body needs; it's not micrograms, but milligrams of it! The human body is a complex environment of reactions and balance and energy. Fixing one thing in the diet is not going to bring a body back into balance and health, that needs a multifaceted approach. And when healing or nourishing the body, don't overlook the emotions and the connection with the food you eat - cellular uptake of nutrients (and benefit from) increases dramatically when you appreciate and connect with the nourishment you are putting into your body. So it's not just about what you eat or when you eat, but also how you feel when you eat. :-)

    • Joy

      I love this response! I am just now reading through all of this and find it valuable information. Thank you for sharing!

  45. cindy3539

    Wouldn't one lose nutrients boiling the kale 7 minutes? What nutrients are left after boiling? Thank you.

  46. Toes

    I don't have the references at hand but gelatin is an incomplete protein even though it is an animal product. If not properly balanced with the remaining amino acids it could be problematic for certain people. Its an interesting subject to research. This recipe, with the eggs, might balance the amino acids, I don't know. I've also read that eating the WHOLE egg is best as the whites and yolk complement each other. Again, google for info as I don't have the sources on hand.

  48. Alicia

    What about frozen kale? Frozen veg has been blanched/cooked, maybe not for 7 minutes, but enough to make a difference? Thanks

  49. cm

    Hi, I know the post is from 2014 but you may want to read the following: http://pubs.acs.org/doi/abs/10.1021/acs.jafc.6b01000#/doi/abs/10.1021/acs.jafc.6b01000 http://onlinelibrary.wiley.com/doi/10.1111/jfpp.12713/abstract?userIsAuthenticated=false&deniedAccessCustomisedMessage= New studies from 2016. While what you mentioned in the post is correct to a degree, kale isn't as bad raw as you may think.

    • Deliciously Organic

      These are interesting studies, but they aren't looking at how raw kale inhibits uptake of iodine in the thyroid. So, they don't really prove that what I'm saying is incorrect.

  50. Bee

    I totally messed up my thyroid doing raw spinach and kale smoothies over a long period of time - ironic, you think you're being ultra healthyโ€ฆ.. I wouldn't recommend it. Now I just use cucumber with fruit and raw egg yolks

  51. Ann

    To the guy Justin who is being so rude.... there is indeed an epidemic of low thyroid problems and weight problems in this country. And yes, I lived in Europe for a number of years, and everyone there knows, and has known for generations, that it is NOT healthy to eat those types of vegetables raw, and everyone I knew in Europe said, "why do Americans eat Kale? It is not good for the thyroid." They are puzzled by it, they have known that for generations. Regarding Kale: In America, just because it is a craze, does not make it right. Remember the 1980's when everyone was eating margarine and fat free cookies and everyone thought it was healthy? Now the craze in organic circles is kale. Why??? Have none of them lived in Europe and been good friends with native Europeans, who have this knowledge passed down throguh the generations? Speaking of knowledge passed down through the generations - like making bone broth and saurkraut and other fermented foods - it is the most traditional things that seem to be the smartest and the healthiest! Think about how would your ancestors do it. Before everything got trashed over in the 1950's onward (especially in the U.S. with the cultural revolution that left people unhealthy, artificial, .... intergenerational knowledge and values got destroyed.... including food knowledge (among other important things).

  54. Jerry

    Wife started putting raw kale in my smoothie...some heavy duty stomach pain and a distended stomach. Stopping raw kale complete recovery in one day.

  55. JASMINE

    THERE IS ABSOLUTELY NO NEED FOR ANIMAL FAT TO COOK VEG LIKE KALE!!! THAT IS SUCH MISINFORMATION. IF AT ALL, IT MAY NEED SOME OIL (COCONUT OR OLIVE) TO COOK WITH OR JUST AS A DRIZZLE. THIS IS PSEUDOSCIENCE.

  56. Chris

    Hello, I read on another webpage that Iodine supplements do NOT reverse the inhibition of iodine into Thyroid Hormone. Can you provide your source for your statement that iodine supplements solve the problem? Thanks. I really need to know.

    • Deliciously Organic

      If you go over to my Facebook page: www.facebook.com/deliciouslyorganic and look under "videos" you'll see a video that was posted about 2 weeks ago on the topic. I think it will clear things up for you.

  57. lauren

    Maybe if you download this actual scientific research from Harvard University it would be useful. You'll note Kale has one of the lowest concentrations of Oxalate. This is totally fake news. https://regepi.bwh.harvard.edu/health/Oxalate/files Here's the snopes piece debunking the theory. https://www.snopes.com/kale-not-safe/

  58. Kaih

    While this is an old post I was curious and I hope you'd see it and answer me if you don't mind. Would boiling Kale for lets say 4 or 5 minutes using small amount of water helps? I wouldn't want to use all the nutrients in Kale? And what would a moderate quantity of raw Kale would be ok for consumption from day to day?

    • Deliciously Organic

      Boiling for even just a few minutes will help reduce the goitrogens in the kale. Personally, I wouldn't eat raw kale daily because overtime this could cause an issue with the thyroid not being able to make enough T4. If you don't have any thyroid issues, or have thyroid disease in your family, then raw kale every once in a while would be ok, but if you eat like to eat it often, I would cook it.

  59. Dorothy

    Do you know of a way to reverse Benign Essential Tremor by using organic foods? No one in my family has had it, but I somehow developed it. I went to a neurologist and was diagnosed with it. I already only purchase organic foods and have used them for years now. Thanks for your help.

    • Deliciously Organic

      It's hard to give advice for this kind of condition without knowing your full health history. If you'd like to book a consult with me, you can call our office, Biodynamic Wellness, at 858.259.6000

  60. kentuckylady717

    Wow! great info here Carrie .....I had no idea these many vegs. should not be eaten without being boiled or cooked.....most of them I do cook, but not cabbage, I eat a lot of coleslaw, and cauliflower, love it raw with a dip.....but also will cook both and eat also, but not as much as eating raw....I do cook all the others , and love all of these except Bok Choy do not eat it at all, can't stand it :) So sounds like you are saying it's ok to eat these raw as long as you eat a fat with them correct ? Thanks Carrie,

    • Deliciously Organic

      It's best to cook all cruciferous vegetables to make it easier on the body to digest. If you are in great health, then eating them raw every once in a while is ok, but I wouldn't make a habit of it. :)

  61. Beverly

    Hello! I love this article. I eat a lot of kale smoothies and I add the water that I steam them in to the smoothie. Are there goitrogens in that water? Thanks for your help. Great article and website!

  63. Kelly

    Hi! I noticed cabbage was on the list of goitrogenic vegetables that should be cooked before consumed. I'm curious about something like sauerkraut though. I love sauerkraut and wonder if the fermentation process makes it ok to eat. Thanks!

  64. Kyle

    You cant please everybody, some just like to argue, thats why we need so many disclaimers and obvious "warning" signs, reffering to the above "never eat kale" argument my goodness.. What a bunch of whiners with nothing better to do. Sheesh. Time wasters. Thank you for your article.

  65. Kaarthika Maadhavan

    Hi, That was an informational write up :) I have a question about prepping the kale though. It's mentioned to boil kale in water and drain off the excess. Are we not losing out the nutrients from our already nutrient depleted foods. For that matter, blanching too. How to prep store bought frozen greens for smoothie? Thanks.

    • Deliciously Organic

      You're welcome! You will lose a bit of the vitamin C from boiling the kale, but in my opinion, I'd rather trade that and reduce the goitrogens to protect my thyroid. When it comes to leafy greens, it's really best to cook them, and then make sure you get plenty of other nutrients from the rest of your diet.

  66. David J

    Cooking Kale makes a lot of sense. I have been consuming a RAW kale smoothie 6 days a week for years. Doing this, going organic and eliminating processed foods I too have cured a host of my chronic illnesses. However Ive had some intermittent thyroid issues and now have some gut issues with what i believe to be diverticulitis. (currently getting tests done) My gut just doesn't feel right with bloating, fullness, gas and a couple of severe episodes of pain from the ascending colon area. I've read where this area is rare for this but everything points to this disease. I've been pondering cooking vs raw for a while... Also another consideration is environmental concerns. How many people have had their hands on this before I got it. I wash and dry my veggies before I grind em up in a smoothie but no way Im getting all the potential bad bacteria off. I also use raw avocado, and alternate spinach, collard greens and Rainbow Chard in raw form. I wonder if these should be cooked as well? I also add fruit for taste and use lemons, strawberries & blackberries and wash, dry and freeze and use these daily... thank you for sharing your experiences and knowledge. This is a great site!

  67. Doug

    Why wouldn't milk work as a substitute for raw eggs (do not intend to experiment with raw egg yolks at my age.)?

  68. Nathan Matusek

    Holy smoke is it any wonder people don't know who to believe when it comes to eating. I would say most healthy people can (kind of sort of) eat whatever they want without much notice but to someone like me I need to be 100% certain what I am putting in my body. I am 37 and had a life-saving stem cell transplant last year. My body is a mess so I need to try and be very mindful of what I put into it. This is a very good site but it seems even the professionals can't agree with anything. Some doctors say "don't trust those people" those people say "don't trust doctors". Some doctors say "eat dairy" other professionals say "doctors are in league with dairy farmers don't eat dairy" and on and on. The internet is a mess with conflicting advice among professionals. I'm not going vegetarian but I am trying to go mostly "plant based". Why does it have to be so difficult lol. But seriously this is a great website. Thank you for it.

    • Deliciously Organic

      You're welcome. It's kinda crazy how much conflicting advice is out there! Medical doctors only get about 3 hours of nutrition training in med school, so when it comes to nutrition, I prefer to take the advice of a practitioner who's had extensive training in nutrition. When it comes to medicine, I prefer to get my advice from a medical doctor since they've had extensive training in medicine.

      • Kirby Howarth

        So I'm a big fan of Dr Berg and he doesn't mention anything about toxicity when creating shakes with raw Kale. That said, I'm inclined to believe it's more about eating in moderation and portion control when it comes to Kale and the census does seem to suggest that a small portion of raw Kale in a shake is OK on a daily basic, what do you think?

  69. Steve La Porta

    please don't spread misinformation about kale and the need to consume animal proteins. https://www.wellandgood.com/eating-raw-kale/

    • Deliciously Organic

      This article doesn't include any studies to prove that eating raw kale doesn't inhibit the uptake of iodine, and the RD interviewed says that cooking kale will help reduce goitrogens, which is exactly what I'm saying. There are various nutrients we cannot get from plants that are needed for proper thyroid hormone production, so this is why I don't recommend a vegan diet. Have a great day!

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  1. […] good to eat raw. I’m still not too sure about all that but here’s the post on it:ย https://deliciouslyorganic.net/green-smoothie-recipe/. I have been adding kale to my salads and smoothies and recently read this post, so I’m not […]