I'm A Thyroid Expert. This Is My Go-To Easy Weeknight Dinner

Photo by Hannah Guthman & iStock

Thyroid balance begins with nourishing your body with the nutrients it needs for healthy functioning. When you support your health with balanced meals, you really feel the difference in your thyroid, energy levels, and skin!

My favorite go-to dinner takes minutes to make (and almost no cooking skills!). It also looks so impressive! I love using hemp seeds because they have the perfect ratio of omega-3:6 fatty acids, plus are bursting with vitamins, fiber, and a variety of essential minerals needed for optimal thyroid health.

Salmon is extremely high in selenium, which is important for thyroid health because it helps decrease inflammation, regulate immune responses, and prevent chronic diseases. Salmon is also a great source of B vitamins, amino acids, magnesium, and zinc. Be sure to opt for wild fish from Alaskan or Norwegian waters, which is the most sustainable andis the least contaminated among fish in general. Farmed salmon and those that are cultivated in other parts of the world can be filled with toxins, pesticides, antibiotics, and more, which do not promote optimal health.

Salmon and hemp seed help the body maintain hormonal balance and also support fertility and prevent PCOS and endometriosis by providing the fats needed for healthy hormone production and function.

It is essential to balance these nourishing fats with leafy greens. Dark leafy greens and nutrient-rich microgreens help to cleanse the blood, balance body pH, and are an energizing superfood for boosting cognitive and immune functions. I choose a mix of microgreens from the farmers market including kale, spinach, arugula, and cilantro, which are all composed of other health-enhancing phytonutrients such as phenols, indoles, flavonoids, and substances like sulforaphane. They are also abundant in trace minerals; omega fatty acids; as well as vitamins and antioxidants, like vitamin A, C, K, folate, and small amounts of vitamin E.

Fresh raw greens additionally contain living enzymes and digestible proteins that are especially building for muscle and tissue strength when consumed on a consistent basis. They are one of the highest sources of dietary fiber, which helps to normalize bowel movements and has shown to be beneficial for weight loss.

I'll sprinkle on some dulse seasoning for extra flavor and thyroid benefits. A member of the kelp family, dulse is high in iodine and trace minerals.

I hope you enjoy this meal just as much as we do on our girls' nights in Malibu. It's a staple in my life and in my new Thyroid Yoga® Farm to Beauty Recipe Book!

Hemp-Seed-Encrusted Salmon with Fresh Herbs

Serves 2


  • 2 wild-caught salmon fillets
  • ½ organic lemon, thinly sliced
  • 3 sprigs fresh rosemary
  • 3 sprigs fresh oregano
  • Dash of red pepper flakes
  • Dash of black pepper
  • Dash of sea salt
  • 4 tablespoons raw hemp seeds (also called hulled hemp hearts, available at most Whole Foods and natural grocery stores)
  • Organic virgin olive oil
  • Organic microgreens (can sub regular greens of choice)


  1. Preheat oven to 375°F.
  2. Drizzle olive oil over a parchment paper-lined baking sheet and top with lemon slices and half of the fresh herbs.
  3. Place salmon filets and top with spices, hemp seed, and remaining herbs.
  4. Bake for 12 to 15 minutes until fish is flaky and top begins to crust.
  5. Serve on top of greens and enjoy with your best friend or your honey!

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE Functional Nutrition Webinar with Kelly LeVeque.

Fern Olivia

Fern Olivia, a former finance professional and biomedical engineer, is now an internationally recognized teacher, certified psychic healer, reiki practitioner, speaker and influencer on the power of integrative medicine, yoga, and holistic lifestyle practices. In addition to teaching, retreats, events, and speaking on the topics of holistic health and self-expression, she trains wellness leaders and practitioners in her Thyroid Yoga® training, now available internationally, and offered as personal mentorships and retreats. Fern Olivia’s method also integrates Reiki, Sound Healing and Intuitive Healing to release deep trauma and emotional wounds that have manifested into dis-ease in the physical body. Fern Olivia is also the founder of Ajai Alchemy, an all organic essential oil fragrance brand specifically formulated with synergistic hormone balancing and aphrodisiac benefits. Through her authentic storytelling, media platforms, and brand partnerships, Fern Olivia has inspired a mass movement of conscious self-expression and holistic health. Connect with her on Istagram @fernolivia and Facebook and visit www.thyroid.yoga for inspiration, guided meditations, and resources, and a complimentary recipe book.
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