Archives for posts with tag: Potato

I’ve written about how iodine is necessary for your thyroid to function, but I may have missed mentioning another important nutrient. Selenium.  Selenium is necessary mineral, in trace amounts, to facilitate the uptake of iodine into your cells.  I used to worry that I wasn’t getting enough of this mineral to assist my iodine uptake, but as it turns out, I was probably getting enough of it, as the foods which are high in selenium content are frequently in my cupboards, and on my snacking list.

I’ve known since I was a child that parsley and Brazil nuts were suppliers of selenium (Yes. You Should eat the parsley garnish!) but I wasn’t sure about any other foods. As it turns out, other nuts that also make it into the list of good selenium suppliers are: black walnuts (which my daughter doesn’t like, but I do),cashews (which my Grandson can’t eat) tuna fish, which, as far as I can tell, we all can, and will eat, and some other fish (which may or may not be eaten by various members of the family), including: Halibut, Rockfish (Sea Bass), Tilapia, Mackerel, Swordfish (which I don’t see any of us eating, any time soon), and Snapper (Thanks Game Cube, and Animal Crossing for letting me know what that looks like 😉 .

Most of the Shellfish are also good sources of selenium (always cook those).  Octopus, and Squid also make it onto the list of selenium suppliers, but again, I don’t see any of us eating that anytime soon.  We are mostly land locked, and not too adventurous with marine life.  Fortunately, or  unfortunately, depending on how you view it, Wheat is a good source of selenium.  In my case, I may have to pass on it, as the gluten it supplies has a tendency to put me to sleep for excessive amounts of time. Fortunately, I can still get selenium from other grains as well, such as:  Brown Rice, Oatmeal, Rye, and Pearl Barley.

My frequent snack list has some good selenium suppliers on it. It turns out that the salted and roasted pumpkin seeds I like are a good source, and so are the sunflower seeds.  I could expand my snack sources to include squash seeds, if I remember to roast and salt them when I have a squash, and I could add flaxseed  (which I understand has several other health benefits as well), if I could figure out how to incorporate it into my meals…  I don’t see using that one as a “snack” item.  On the plus side, Sesame seeds, which I love in Thai cooking, are also good suppliers of selenium…. So,  I may get enough of this source of nutrient, after all.

In case these sources aren’t enough, you can also get selenium out of many of your meats, such as: chicken, pork, lamb, turkey, and venison.  If these suppliers of protein aren’t sufficient, or convenient, you can also get selenium in the more commonly eaten mushrooms, like Crimini, Portabella, and Shiitake.

If you combine these selenium rich foods with the iodine rich foods, Seaweed, whole dairy, whole eggs, whole potatoes, cranberries, any dark berry jams, you’ll get a pretty balanced diet.  ……I’m going to have sign off now…  I’ve been eating some wheat products because I sometimes can’t resist it…:(  and now.. I’m excessively sleepy…..  Catch you on the flip side;)

© Ellen M Story and emariaenterprises, 2016.

Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Ellen M Story and emariaenterprises with appropriate and specific direction to the original content.

Selenium Benefits, Signs of Deficiency, & Foods

Top 10 Foods Highest in Selenium



a baked potato with butter

a baked potato with butter (Photo credit: Wikipedia)

Muenster (cheese)

Muenster (cheese) (Photo credit: Wikipedia)

various potato dishes: potato chips, hashbrown...

various potato dishes: potato chips, hashbrowns, tater tots, baked potato, and mashed potatoes (Photo credit: Wikipedia)

I’m sure you’ve all heard of twice baked potatoes and stuffed baked potatoes, so this will be no surprise. What may surprise some of you is that Potatoes are a natural source of Iodine.  Iodine supports your thyroid function  (as does Butter  and eggs).

I’m just re-iterating how to make them fast and easy.

You’ll need:

Large baking potatoes (as many as you have people)

1 lb. of your choice of Cheese ( I prefer Muenster – but Colby is good too)

Butter (to taste – I personally like a lot of it)

Bacon bits (or crumbled real bacon)

Chopped green onions

Powdered Summer Savory

Powdered Thyme (or if you have fresh thyme, chopped)

Iodized table salt.


Wash the potatoes and pierce several times with a fork (or it will explode from the heat)

Place in the microwave and bake for several minutes.  One average potato will take about five minutes; two will take about 9, and three will take about 12 minutes.  Different microwaves have different strengths so check them a little before the time is up.  Don’t overcook them. It’s better to interrupt the cooking a few times to check their condition than to overcook them.

If you don’t have a microwave, all the potatoes can be cooked in the oven for an hour.  Or in a fire pit with aluminum foil wrapped a couple of times around them for about an hour as well. Potatoes are done when they are soft and poking them with your finger results in a dent that stays put.

While the potatoes are cooking, grate the cheese and chop the green onions (and fry the bacon if you are going to use real bacon).

Once the potatoes are finished, pull them out and break open down the middle long-wise.  Place each one on it’s own plate.  Use a fork to flake the soft middle into a mound between the halves of the skin.  Put the amount of butter you like on top to melt first. Add salt (to taste), then stir in half the green onions and bacon bits,  top with the grated cheese and add a dash of summer savory and thyme, then add the rest of the green onions and bacon bits over the top.

Serve at once with your choice of beverages (lemonade is nice in summer).

This makes a delicious summer meal all by itself and it’s good for your thyroid.

In the winter, you can add Chili con Carne‘ to the mix and substitute Paprika for the herbs.  A good winter beverage is Mulled Apple cider.  Yummmmm!

And as an added bonus, this is a gluten free meal as well.



© Ellen M Story and EMariaEnterprises, LLC, 2012

Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Ellen M. Story and EMariaEnterprises, LLC with appropriate and specific direction to the original content.

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