Cookbook author Norene Gilletz shared her healthy ingredients
and diet recommendations for patients preparing for thyroid cancer
treatments in a special cooking demonstration presented by the
Hormone Health Network at ENDOExpo 2012, the 94th annual
meeting of The Endocrine Society. The Society’s meeting brings
together the world’s largest gathering of physicians and scientists
who specialize in hormone-related conditions like diabetes, obesity,
metabolic disorders, high cholesterol, osteoporosis and other
conditions.
We hope that you and your family enjoy these delicious,
easy-to-follow recipes from Chef Gilletz!
Norene Gilletz is the leading author of kosher
cookbooks in Canada and the owner of
Gourmania Inc. She divides her time between
work as a freelance food writer, cookbook editor,
food consultant, cooking teacher, lecturer, and
culinary spokesperson. Norene is the author of
nine cookbooks, including The Low Iodine Diet
Cookbook (now available for download on your
iPad with iBooks 2 or your computer with
iTunes), The New Food Processor Bible,
Norene’s Healthy Kitchen, Healthy Helpings,
The Frequent Fiber Cookbook, and The PCOS
Diet Cookbook. Norene is passionate about
cooking and has expertise in a wide variety of
health concerns and special diets. Her motto is:
“Food that’s good for you should taste good!”
PAGE NO.
DIET TIPS FOR A LOW IODINE DIET (LID)
RECIPES
Luscious Lentil Soup
Super Salsa
Easy Low Iodine Peanut Butter
Homemade Potato Chips
No-Fry Fries
LID-Safe Baking Dough
Lemon Dill Chicken in a Pouch
Cranberry Meatballs
Easy Ratatouille
Spring Mix Vegetable Medley
Orange Balsamic Vinaigrette
Best Coleslaw
Jumbleberry Crisp
Crazy Chocolate Cake
Chocolate Glaze
Dairy-Free Smoothie
Basic Savory Egg White Omelet
Apple Cinnamon Pancakes
2
16
18
19
20
21
22
24
26
27
28
29
30
31
32
33
34
35
36
The Hormone Health Network joins health care professionals, patients and
the public in meaningful, informed discussions about hormones and health.
The Network offers free, on-line resources that are based on The Endocrine
Society’s most advanced clinical and scientific knowledge of endocrine-related
diseases and conditions. The Network’s goal is to move patients from educated
to engaged, from informed to active partners in their health care. Join the
Network today by visiting www.hormone.org and subscribing to Hormone
Hotline, our monthly e-update on hormones and health.
Founded in 1916, The Endocrine Society is the world’s oldest, largest and most
active organization devoted to research on hormones and the clinical practice
of endocrinology. Today, The Endocrine Society’s membership consists of over
14,000 scientists, physicians, educators, nurses and students in more than 100
countries. Society members represent all basic, applied and clinical interests in
endocrinology. To learn more about the Society and the field of endocrinology,
visit our site at www.endo-society.org.
© 2012 Hormone Health Network and Norene Gilletz
1
The Low Iodine Cupboard:
What to Buy and How to Shop for the Low Iodine Diet
There are many specific restrictions for the Low Iodine Diet (LID), which
include anything with iodized salt, egg yolks, fish, or dairy products. This
information will help you shop for the food products you’ll need to
properly follow the LID. You’ll also learn how to interpret the nutrition
labels on your packaged food to determine whether they are “LID-safe.”
Imagine that you are in a supermarket, and ready to do a large shopping
trip. Get your cart. Now, let’s walk through the aisles together, starting
with the inside aisles, where we usually find the packaged food items,
and finishing with the outside aisles, where we normally find our meats,
produce, baked goods, and so on.
Packaged Food in the Inside Aisles:
What’s Okay, What’s Not
In the Introduction to The Low Iodine Diet Cookbook, Dr. Kenneth Ain
explains the importance of reading the labels on all packaged food
items. To recap, the “no-no” ingredients in packaged food items you
have to watch out for are:
•
Iodized salt. Unless it specifies “non-iodized salt,” don’t buy it.
•
Sea salt, frequently found in natural or organic food items.
•
Dried milk powders, found in most chocolate products and packaged
baked items.
•
Dried egg powders.
•
FD&C Red Dye #3. So, artificially red-colored foods, orange or even
purple foods with no dye listed in the ingredients are suspect, and
should be avoided.
•
Bread products that contain iodate dough conditioners. Even saltfree bread could be baked with iodate dough conditioners, so just
avoid. Also watch out for products containing bread crumbs or dairy.
2
•
Soy. No soy sauce or soy milk, or soybean protein products, such as
tofu. However, soybean oil, often mixed with other vegetable oils or
as an ingredient in vegetable shortening, is fine.
•
Molasses. No brown sugar; sulfured molasses may be a high source
of iodine, but since there is no reliable way to tell if molasses is
sulfured or unsulfured, avoid all forms.
•
Foods that contain the additives carragen, agar-agar, algin, or
alginates (these are seaweed or kelp by-products).
•
Vitamins or food supplements with iodine.
•
Medications with iodine. Check with your doctor about which
medications you can avoid and which medications you need to be on
during the LID.
Look for “SALT-FREE” Versions of Your Favorite Foods
Since so many people have to watch their blood pressure these days and
must lower sodium in their diets, many packaged food items are now
available in salt-free versions. Salt-free does not mean sodium-free, and
foods with no salt can still have sodium. Again, sodium is OK; salt is not
OK! The list of salt-free products available is long, and getting longer,
but commonly found items include:
•
Canned tomatoes and tomato sauces.
•
Canned vegetables and legumes of all kinds.
•
Canned fruits. Beware of fruit cocktails as the cherries have red dye!
•
A variety of soups. These can be tricky, so read the labels carefully.
See the recipe for Luscious Lentil Soup on page 16.
•
Packaged crunchy snacks, such as corn chips, tortilla chips, and even
some brands of potato chips. Be careful of soy protein products in
salt-free crunchables. See the recipes for Homemade Potato Chips
on page 20 and No-Fry Fries on page 21.
3
•
Natural popcorn that you can make yourself.
•
Nuts and dried fruits.
•
Peanut butter. See the recipe for Easy Low Iodine Peanut Butter on
page 19.
•
Many varieties of rice crackers.
•
Various brands of cold cereals (such as shredded wheat cereals or
bran cereals).
Careful
“Natural flavorings” may include salt. Products that are unnaturally
orange, red, pink, etc. may have food dyes that aren’t allowed, even if
the dyes aren’t listed.
Finding Non-iodized Salt
If you live in the United States, you should be able to find non-iodized
salt right beside the regular iodized salt. Additionally, several types of
Kosher salts may come in non-iodized versions, but always check labels.
If you live in Canada, only iodized salt is sold as “free-flowing”
granulated salt. But, you can still find Kosher salt, and again, check the
label to ensure it is indeed non-iodized Kosher salt. You can salt many of
your salt-free store-bought items on your own. For salt-free tortilla chips
or other crunchy items, take your non-iodized salt and grind it up into a
finer crystal. You can use a mortar and pestle, or put it in a plastic
sandwich bag and run a rolling pin over it. A coffee grinder also works
well. Take the finely ground salt, pour it into your snack bag, and just
shake it up!
You can freely add as much non-iodized salt as you wish to any of the
recipes in this booklet that say “non-iodized salt to taste.” If you live
outside of the United States or Canada, contact your local agricultural
department or ministry and ask about what kinds of non-iodized salts are
available to consumers.
4
Finding Commercial Bread Substitutes
Any home-baked bread is perfectly fine, and The Low Iodine Diet
Cookbook provides many good and easy bread recipes and substitutes.
See also the recipe for Lid-Safe Baking Dough on page 22. But for
those of you not interested in baking your own bread, the best bread
substitute is a product I’m very familiar with: Matzo. Matzo is an
unleavened bread product, made with just flour and water. It looks like
a very flat waffle or large square cracker. It’s widely available in most
supermarkets (sometimes under International Foods), and comes in
salt-free versions.
For a breadcrumb substitute, and a great ingredient for baking all sorts
of things year-round, matzo meal (ground matzo, which looks like a
coarse flour) can be used. You can find this product right beside the
matzo. Matzo meal is normally sold as salt-free, but double-check the
labels. The Low Iodine Diet Cookbook has many recipes that use matzo
meal. See also the recipe for Cranberry Meatballs on page 26. In fact,
many people keep matzo meal handy all of the time. You may be familiar
with a Jewish soup dumpling called a matzo ball, so-named because it’s
made with matzo meal.
Another good bread substitute are salt-free tortillas—either corn or flour.
Again, please read labels to see if they contain salt. Whenever you see
the term “LID-safe bread” in any of the recipes in this booklet, this term
includes LID-safe tortillas.
Fats and Oils
All fats and oils, including soybean oil, are okay, and since butter and
milk products are not allowed on the LID, you will need these to make
foods taste good. Since many of you will be hypothyroid and will want to
watch your cholesterol and prevent weight gain, and since some of you
will need to watch these year-round, it’s important to focus on the right
fats and oils for your cooking needs. You generally want an oil that’s
monounsaturated—a “good fat.” Luckily, the saturated fats from butter
will be avoided during the LID.
5
Here’s a good list of oils to buy for the LID, which are also good for you:
•
Olive oil is always a great choice because it’s 74 percent
monounsaturated, which means it can actually lower cholesterol
levels and protect against heart disease. You can use olive oil for just
about everything; Mediterranean cooks sprinkle olive oil on bread in
place of butter, and over pasta (with a little garlic) in place of fattier
cream or tomato sauces. So, when dressing salads, olive oil is
actually far better than some of the “non-fat” options available
today. As for baking, it used to be that olive oils were considered too
strong. These days, however, there are many light olive oils on the
market that boast a very neutral taste. So there’s rarely, if ever, any
need to stray from this “protective” cooking tool. In the baking
recipes in this booklet, however, I still recommend canola oil.
•
Other monounsaturated oils are canola, flaxseed, peanut, soybean,
and avocado. Canola is second-in-line to olive oil, and is 50 percent
monounsaturated. Canola oil is extracted from rapeseed, which
comes from the cabbage family.
•
Non-stick (and non-fat) cooking sprays are also fabulous for use in
low-fat cooking because they completely eliminate the need for
butter. These sprays also come in flavors like lemon and garlic, which
add a whole lot of taste without the fat. If you coat your saucepan
with cooking spray first, you’ll only need to add a very small amount
of oil for low-fat stir-fries and so on. In most cases, just a teaspoon is
enough—especially with the flavored varieties, which pack a wallop
of taste. As always, read your labels to ensure that these products are
completely SALT-FREE.
•
For delicious low-fat marinades, fruit juice, garlic, and fresh ginger
also add a ton of flavor and moisture without the fat. The Low Iodine
Diet Cookbook has many recipes that incorporate these ingredients.
6
Pastas and Rice
If you don’t care about the carbs, you can have as much pasta and rice as
you like. Furthermore, you can have any kind of rice you wish; there’s
no need to restrict rice intake. Filled pastas (such as tortellini or ravioli)
typically have lots of salt or cheese, so don’t choose these. Also, you
can’t have egg-based pastas (such as egg noodles). Whole wheat pastas
are higher in fiber, and brown rice is higher in fiber than white pasta or
white rice. Many pasta sauces in The Low Iodine Diet Cookbook will go
beautifully with just plain pasta. See also the recipe for Easy Ratatouille
on page 27. And if you’re on a low-carb diet, spaghetti squash, steamed
spinach, broccoli, or other cooked vegetables can substitute for pastas,
rice, couscous, or other starchy carbs normally eaten with sauces.
Beverages
The only beverages you can’t have are beverages that contain salt
(e.g., V-8, Bloody Mary mixes), seafood (e.g., Clamato juice), soy protein
(e.g., soy milk), Red Dye #3 (e.g., red or orange soft drinks), or dairy
(milk, or other milk products, discussed more below). Cola, clear soft
drinks (e.g., Sprite or sparkling waters), lemonade, etc. are fine. All
natural juices with no added salt, coffee, tea, and so forth are allowed.
For instant coffees, iced teas, etc., check labels carefully, but these are
usually fine. Alcohol, such as beer and wine, etc., is allowed on the LID,
but for those who are hypothyroid, it should be restricted or avoided
because the hypothyroid liver can’t metabolize it well. For these reasons,
none of the recipes in The Low Iodine Diet Cookbook require the use of
wine or other alcohol. Please note also that cooking wine, which contains
1.5 percent salt to render it non-drinkable, must also be avoided.
7
Fresh Foods: The Outside Aisles
When shopping for the LID, the outside aisles will be your best bet!
You can purchase all fruits and vegetables—no exceptions. And, yes—
you can have rhubarb and potato skins. You’ll especially want “rabbit
food” on hand: carrot sticks and celery sticks make for great snacks, and
The Low Iodine Diet Cookbook has many recipes for dips that are
perfect for carrots and celery. See the recipe for Super Salsa on page 18.
A lot of the recipes in the cookbook use tomatoes.
You can buy SALT-FREE canned tomatoes, or just use fresh tomatoes
(the recipes give the option of either one). Little cherry or grape
tomatoes make great snacks, and sundried tomatoes are also terrific (just
make sure they’re UNSALTED). To stock your fridge with the best fruits
and veggies (especially if you’re hypothyroid), choose:
•
Fruits and veggies that are high in fiber. These include legumes,
citrus fruit, strawberries, and apple pulp.
•
Fruits and veggies that are high in vitamins A (and carotenoids),
C, E, and potassium (for heart-healthy nutrients).
Meats
All fresh meats are fine, and you don’t have to limit quantities for the LID
specifically (although there may be other reasons to limit quantities—
such as heart health, etc.). Some meats have broth injected into
them—turkey, chicken, and pork are notorious when sold packaged. Just
go to the butcher’s counter and get them fresh. Usually the packages will
disclose whether or not there is broth. See the recipe for Lemon Dill
Chicken in a Pouch on page 24 and Cranberry Meatballs on page 26.
As an author of many low-fat cookbooks, I believe that lean meats are
preferable for those of you who are watching your weight, or are
hypothyroid. Since meat is a key player when it comes to fat in the diet,
and you can’t have any fish or seafood, choose from:
•
Lean beef (round, sirloin, chuck, or loin). Look for “choice” or
“select” grades instead of “prime,” and lean or extra-lean ground
beef (with no more than 15 percent fat).
8
•
Lean veal, pork (tenderloin, loin chop) and lean lamb (leg, arm, or
loin).
•
Chicken, Cornish hen, and turkey (all without skins). You can also
substitute ground turkey for ground beef in burgers.
•
Chicken breast or drumstick instead of chicken wing or thigh.
•
Exotic meats, such as emu, buffalo, rabbit, pheasant, and venison.
These have less total fat than animals commonly raised for market.
Dairy Case Woes
The only things you can buy in the dairy case are eggs, as you can
have egg whites. See the recipe for Basic Savory Egg White Omelet on
page 35. You may also find egg whites in a carton (make sure they’re
pure with no funny additives). Egg substitutes should be avoided, as they
usually contain some yolk product.
What about margarine? Most brands of margarine can’t be used on
the LID due to a common ingredient: sodium caseinate (a milk protein
derivative that hasn’t yet been evaluated for iodine content). In addition,
many margarines (even if they are salt-free), contain milk solids or soy
protein. Sodium caseinate remains untested with respect to iodine
content, so it should be avoided. If you can find margarines without
sodium caseinate or milk solids that are salt-free, then that’s fine. The
LID-safe margarine I’ve identified as of this writing is Fleischmann’s
SALT-FREE and DAIRY-FREE margarine, which you can find in most
supermarkets in larger urban centers.
To accommodate those of you who can’t find this margarine, none of the
recipes in The Low Iodine Diet Cookbook require margarine (or butter),
with only one exception (a shortbread cookie you can make with LID-safe
margarine). The Desserts chapter of the cookbook provides information
on baking substitutes, in case you do find a LID-safe margarine.
9
There are other unhealthy things about margarine due to the process of
hydrogenation, which is what turns it into a “spreadable” butter-like
product and creates trans fats, which, experts warn, should be avoided.
You can also use shortening or lard for baking recipes that normally call
for butter or margarine.
Milk Substitutes
Sadly, no milk, cheeses, or any other dairy products are allowed on the
LID. Soy milk and soy cheese products are also not allowed. Chapter 4
of The Low Iodine Diet Cookbook provides several delicious milk
substitutes such as rice milk, almond milk, and coconut milk, as well as
ways to have these as chocolate milk. Store-bought rice milk has SEA
SALT, so you’ll need to make this yourself.
Some store-bought nut milk brands contain no salt (there are several
brands of coconut milk that should be fine), but read the labels—they’re
few and far between.
Baked Goods: Keep on Walking!
Again, commercially baked goods usually have iodine from the
machinery used to bake them, or from salt, which is frequently not
labeled. Bake your own baked goods. There are many recipes in
The Low Iodine Diet Cookbook, including Jumbleberry Crisp and
Crazy Chocolate Cake. See also the recipe for LID-Safe Baking Dough
on page 22 to make bread, rolls, and LID-safe pizza. Or, substitute
SALT-FREE matzo and rice crackers for breads, or use other LID-safe
products. If you live in a smaller community, you may be able find a
local bakery that can guarantee LID-safe baked goods as well.
Bulk Food Bins
You can choose from most of the items normally found in bulk food bins,
unless they contain salt. The whole grains and beans that you’ll find in
the bulk food bins may even be the best places to find salt-free
alternatives to the canned beans you normally buy. Bulk food items are
generally more affordable than the processed or packaged variety you
10
may be used to eating. They’re also high-fiber items, which you’ll want if
you’re hypothyroid. And, when properly stored, they last forever!
When preparing for the LID, look for the following:
•
Dried beans and peas (great for soups and stews). See the recipe for
Luscious Lentil Soup on page 16.
•
Rolled oat flakes instead of packaged or “instant” cereal.
•
Barley, for use in soups (as well as on its own). Also high in fiber.
•
Rice and pastas. In general, it’s always a good idea to opt for those
grains that have undergone the least amount of processing.
•
Whole grains, such as bulgur, couscous, as another alternative to
breads or a common white starch. Both of these grains, when added
to vegetables, can transform a healthy starch into a hearty meal.
•
Unsalted, natural peanut butter. Or, make your own Easy Low Iodine
Peanut Butter (page 19).
Stocking Up on Snack Foods
The Low Iodine Diet Cookbook devotes a whole chapter to snacks, and
provides a list of many packaged goods you can buy, in addition to
dozens of snack foods you can make, such as Homemade Potato Chips
(page 20 of this booklet).
Storing and Freezing
If you’re going to be hypothyroid while you’re on a LID, it’s important to
plan your LID cupboard in advance. Set aside one cupboard for all of
your canned and packaged items. Put your non-iodized salt into a
different salt shaker so you don’t confuse it, or just keep the box handy.
Next, in your freezer, set aside a shelf for all of your frozen items,
including the recipes you’ve made in advance, such as sauces, soups,
stews, etc. Then, when you’re on the diet, it’s easier for you to just grab
items from the LID freezer shelf, thaw, and eat. Make sure that you label
things clearly if you are planning to be hypothyroid.
11
Freeze-Ahead Recipes
Many of the recipes in The Low Iodine Diet Cookbook can be made
ahead of time and frozen, including baked goods, sauces, soups, stews,
meat dishes, vegetable dishes, etc. I encourage you to do this if you’re
going to be hypothyroid, so that you don’t have to worry about cooking
when you’re not feeling up to it. Let the cookbook be the Mom that
comes to visit and leaves you meals in the freezer that you just thaw.
For those of you who aren’t hypothyroid, enjoy the cookbook as you
would any other—everything is easy and delicious! Best Coleslaw
(page 30 of this booklet) doesn’t freeze, but it does keep in the
refrigerator for 3 or 4 weeks—it’s ready when you are!
If You’re on Another Diet, Too
Many of you who must go on the LID are on other diets for health
reasons. Here are some guidelines for the various types of diets many of
us are on.
Low-Fat, or Heart Healthy
No problem—The Low Iodine Diet Cookbook really is the book for you.
There’s nothing in the cookbook that you can’t have, and many of the
baking recipes are lower in fat and cholesterol, and higher in fiber, than
their originals. Many of the recipes will be terrific year-round, or when
you’re not on the LID. If you’re also watching your sodium, simply adjust
the amounts of non-iodized salt. And, use the Nutritional Analysis Chart
at the back of the cookbook to help you count calories, fats, etc.
Low-Carb or Carb Counting
There are plenty of recipes in The Low Iodine Diet Cookbook to suit the
low-carb eater, or the person with diabetes who’s forced to keep an eye
on carb intake. See the recipe for Spring Mix Vegetable Medley on
page 28 of this booklet. Stick to the meats and vegetables, and use
pasta substitutes, such as cooked spinach or other greens, spaghetti
squash, etc. You can put pasta sauces on lean chicken breasts, a great
12
substitute for pastas. Orange Balsamic Vinaigrette (page 29 of this
booklet) makes an excellent marinade for chicken, or is delicious on
mixed salad greens. The milk substitutes are actually excellent for the
low-carb dieter, too. For the breakfasts, they’ll be more suitable than the
fare you’d normally find—particularly the pancake recipes! Again, use the
Nutritional Analysis Chart at the back of The Low Iodine Diet Cookbook
to help you count carbs.
Lactose-Intolerant or Dairy-Free
Nothing in The Low Iodine Diet Cookbook or this booklet will be a
problem for you, since all dairy is omitted. For those of you who require
dairy-free recipes (e.g., those who are Kosher, vegan, and so on), you’ll
find dozens of dairy-free or pareve recipes that can be used instead of
your alternatives year-round. Enjoy Apple Cinnamon Pancakes (page 36
of this booklet) or a Dairy-Free Smoothie (page 34 of this booklet) for
breakfast.
The Gluten-Free Diet
Those of you living with celiac disease or wheat allergies will find the
challenges of gluten-free living similar to those of the LID. You’ll find that
your success and ease with both diets is based on two very
straightforward principles:
1. Choosing foods that are simple and fresh rather than packaged or
processed.
2. Avoiding any foods that you can’t confirm are safe.
Gluten is the protein found in wheat. But, gluten has been modified and
used in many different ways by the processed food industry. As a result,
celiac associations differ in their guidelines about what the gluten-free
diet should and should not contain. All agree, however, that the
following foods must be avoided: wheat, rye, barley, spelt, oats, kamut,
and triticale. Contact your local celiac association to familiarize yourself
with the basics of the gluten-free diet.
13
LID Meal Planning
The LID-safe recipes in this booklet are easy and delicious and can be
enjoyed by the whole family.
•
Make your meal plan in advance, including snacks.
•
Check weekly supermarket ads to find out what’s on sale and what’s
in season.
•
Make your grocery list.
•
Make meals in large batches and freezes extras for later, or use
leftovers for the next day’s lunch or dinner.
•
For convenience, prepare meal-sized portions and wrap airtight if
freezing. Make sure to label the packages!
•
Soups, roasts, stews, roast chicken, meatballs, and meatloaf are
excellent when you’re starved for time—they are easy to prepare
and don’t need watching during cooking.
Breakfast
•
•
•
•
•
Basic Savory Egg White Omelet with optional asparagus, broccoli,
spinach, tomatoes, herbs, SALT-FREE tomato sauce, or hot sauce
Apple Cinnamon Pancakes or Blueberry Pancakes
Dairy-Free Smoothie
Matzo or SALT-FREE tortillas with Easy Low Iodine Peanut Butter
Jumbleberry Crisp (oatmeal and fruit for breakfast!)
Lunch
•
•
•
•
•
Luscious Lentil Soup or Lentil, Vegetable, and Barley Soup
Mixed Green Salad with Orange Balsamic Vinaigrette or
Salsa Salad Dressing
Easy Ratatouille over LID-Safe pasta, rice, quinoa or couscous
Vegetable Wrap: Spring Mix Vegetable Medley in a SALT-FREE tortilla
Hamburger (use basic meat mixture from Cranberry Meatballs) on
a LID-safe roll with tomato, lettuce, and onion
14
Dinner
•
•
•
•
•
•
•
Lemon Dill Chicken in a Pouch
Salsa Chicken in a Pouch
Chicken & Vegetables in a Pouch
Cranberry Meatballs over rice, quinoa, or couscous
LID-Safe Pizza
Easy Vegetarian Stew
Side Dishes: Best Coleslaw, No-Fry Fries, or
Spring Mix Vegetable Medley
Snacks
•
•
•
•
•
•
•
Fresh fruit (apple, orange, melon cubes)
Baked apple
Nuts and dried fruit
Non-dairy dark chocolate (a designation of “pareve” means
chocolate is dairy-free)
Super Salsa with carrots, celery, and red bell pepper strips
Homemade Potato Chips
Corn chips or tortilla chips with Black Bean Salsa
Desserts
•
•
•
Crazy Chocolate Cake or Cupcakes
Any Kind of Fruit Crisp
Fresh fruit (apple, orange, blueberries, strawberries), baked apple,
homemade applesauce
Beverages
•
•
•
Juice, coffee, or tea with LID-safe milk substitutes
Dairy-Free Smoothie
Herbal tea, water, mineral water, and clear sodas throughout the day
(as long as sodas do not contain red food coloring)
15
Luscious Lentil Soup
DIRECTIONS
Easy and healthy! Although it takes
about the same amount of time to
microwave this soup as to cook it on
top of the stove, it never sticks to the
pot when you microwave it. Your food
processor will chop the vegetables
1-2-3.
Microwave Method
1. In a 3-quart microsafe pot,
combine onion, garlic, and oil.
2. Microwave uncovered on HIGH for
4 minutes.
3. Add remaining ingredients except
lemon juice and parsley; mix well.
INGREDIENTS
4. Microwave covered on HIGH for
1 hour, until lentils are tender. Stir
once or twice during cooking. If
soup is boiling too much, reduce
power to MEDIUM (50%). If too
thick, add some boiling water.
1 large
4 cloves
1 T.
1 c.
onion, chopped
garlic, minced
olive or canola oil
brown or red lentils, rinsed
and drained
1 stalk
celery, chopped
28 oz.
canned SALT-FREE tomatoes
(or 5–6 fresh ripe tomatoes),
chopped
5 c.
water (approximately)
1
bay leaf
1-1/2 tsp. non-iodized salt (or to taste)
1/2 tsp. pepper
1 tsp.
dried basil or dill (or 1 T. fresh)
juice of 1/2 lemon (about
1-1/2 T.)
1/4 c.
fresh parsley, minced
(for garnish)
5. Add lemon juice.
6. Adjust seasonings to taste.
7. Let stand at least 10 minutes to
allow flavors to blend.
8. Discard bay leaf. Garnish with
parsley.
Conventional Method
1. Heat oil in a large soup pot.
2. Add onions and sauté on medium
heat until golden, about 4 or 5
minutes. Add garlic and sauté
2 or 3 minutes longer. Add 2–3 T.
water if vegetables begin to stick.
16
VARIATIONS
3. Add remaining ingredients except
lemon juice and parsley.
• For more fiber, add 2 or 3 carrots,
coarsely chopped, to sautéed
onions. Proceed as directed. Add
1 c. cooked pasta, rice, or quinoa to
cooked soup.
4. Bring to a boil, reduce heat, and
simmer, partially covered, for 1
hour, until lentils are tender, stirring
occasionally. Thin with a little
boiling water if too thick.
• For a Middle Eastern flavor,
substitute coriander (cilantro) for
basil or dill.
5. Add lemon juice.
6. Adjust seasonings to taste.
• Lentil, Vegetable, and Barley Soup
Prepare Luscious Lentil Soup as
directed above, but add 3 potatoes,
3 carrots, and 1 zucchini, coarsely
chopped, to the sautéed
vegetables. Also add 1/3 c. barley
which has been rinsed and drained.
Continue as directed. If cooked
soup is too thick, add a little water.
7. Discard bay leaf. Garnish with
parsley.
Tastes even better the next day.
Reheats and/or freezes well.
YIELDS 8 TO 10 SERVINGS
BASIC NUTRITIONAL VALUES
126 calories per serving
2.2 g fat (0.3 g saturated)
0 mg cholesterol
7 g protein
21 g carbohydrate
460 mg sodium
518 mg potassium
4 mg iron
7 g fiber
17
Super Salsa
YIELDS ABOUT 3 CUPS
This fresh salsa makes a delicious dip
for SALT-FREE corn chips, Homemade
Potato Chips (see page 20), matzo, or
any other LID-safe food. It is also
great with grilled chicken or burgers.
So versatile—see variations below.
BASIC NUTRITIONAL VALUES
5 calories per tablespoon (T.)
0.2 g fat (0 g saturated)
0 mg cholesterol
trace protein
<1 g carbohydrate
1 mg sodium
32 mg potassium
trace iron
trace fiber
INGREDIENTS
4 large ripe tomatoes (or 8 Italian plum
tomatoes), finely chopped
2 cloves garlic, crushed
1/2 c. coriander/cilantro or parsley,
minced
1
jalapeno pepper, seeded and
minced
2 T.
fresh basil, minced
(or 1 tsp. dried)
1/4 c. green onions, chopped
2 tsp.
olive oil
2 T.
fresh lemon juice
non-iodized salt (to taste)
pepper (to taste)
dash
cayenne
1 T.
SALT-FREE tomato paste,
optional
TIPS
• Italian plum tomatoes make a
thicker salsa than regular tomatoes
because they’re firmer, with less
seeds and juice.
• Don’t rub your eyes after handling
hot peppers. It’s a smart idea to
wear rubber gloves. Don’t forget to
remove the gloves before touching
your eyes—or you’ll be yelling
“eye, eye, eye!”
• Freeze leftover tomato paste or
use it to make Easy Ratatouille
(page 27). You can also use it for
other recipes found in The Low
Iodine Diet Cookbook (e.g., Quick
and Easy Tomato Sauce, Un-Can-ny
Spaghetti Sauce, Homemade Low
Iodine Ketchup).
DIRECTIONS
1. Combine all ingredients except
tomato paste and mix well.
(The processor does a quick job
of chopping the vegetables.)
2. If mixture seems watery, add
tomato paste. Season to taste.
Salsa keeps for 2 to 3 days in the
refrigerator in a tightly closed
container. Do not freeze.
18
VARIATIONS
• Speedy Salsa Gazpacho
Combine 1/2 c. chopped
cucumber, 1/2 c. chopped green
bell pepper, 1-1/2 c. SALT-FREE
tomato juice, and 2 c. salsa. Add
crushed garlic, salt, and freshly
ground pepper. Serve chilled.
• Salsa Chicken
See variation of Lemon Dill Chicken
in a Pouch (page 24).
• Black Bean Salsa
Add a pinch of cumin and 1 c.
SALT-FREE canned or cooked black
beans to Super Salsa.
• Salsa Salad Dressing
Combine leftover salsa with a little
SALT-FREE tomato juice in the food
processor. Process with six or eight
pulses, until combined.
Easy Low Iodine Peanut Butter
You may use any nuts you wish
instead of peanuts, as long as they
are SALT-FREE. For a real delicacy,
try unsalted cashews.
YIELDS ABOUT 1 CUP
BASIC NUTRITIONAL VALUES
88 calories per tablespoon (T.)
(without additional oil)
7.5 g fat (1 g saturated)
0 mg cholesterol
4 g protein
3 g carbohydrate
1 mg sodium
99 mg potassium
trace iron
1 g fiber
INGREDIENTS
2 c.
2–3 T.
unsalted peanuts
canola oil, if desired
non-iodized salt (to taste)
DIRECTIONS
1. Insert steel blade in food processor
bowl. Process peanuts for
approximately 2 1/2 minutes,
stopping machine several times to
scrape down sides of bowl.
VARIATION
• Chunky Peanut Butter
Add 1/2 c. peanuts to peanut
butter. Process 6 to 8 seconds
longer.
2. If you want a smoother texture,
add oil.
3. Blend in salt to taste.
Store in the refrigerator.
19
Homemade Potato Chips
5. Place potato slices in a single layer
on pan.
Packaged chips that are salt-free can
be hard to find. Also, they’re full of
fat, calories, and sodium. These
crunchy munchies are easy and
guilt-free! When you’re off the LID,
you may even prefer these to regular
chips.
6. Sprinkle lightly with seasonings.
7. Bake about 15 to 20 minutes, until
crispy and golden. You can also
bake these in a toaster oven.
Do not freeze. Best eaten within
2 to 3 days—the fresher, the better.
INGREDIENTS
1–4 medium Idaho potatoes
non-iodized salt (to taste)
dried basil, oregano, garlic
powder, and/or cayenne,
if desired
YIELDS 1 SERVING (ABOUT
12 CHIPS) PER 1/2 POTATO
BASIC NUTRITIONAL VALUES
67 calories per serving (12 chips)
0.1 g fat (0 g saturated)
0 mg cholesterol
1 g protein
15 g carbohydrate
5 mg sodium
256 mg potassium
<1 mg iron
2 g fiber
DIRECTIONS
1. Scrub potatoes thoroughly and
dry well.
2. Slice paper thin, either in a food
processor or by hand. You should
get about 24 slices from each
potato.
Microwave Method
3. Place 12 slices at a time on a
microsafe rack.
LID-Safe Snacks
4. Sprinkle lightly with desired
seasonings.
You can buy the following crunchy
snacks in SALT-FREE versions:
5. Microwave on HIGH for 4 minutes,
or until dry and crunchy. Watch
carefully because cooking time
depends on moisture content of
potatoes. If necessary, microwave
30 seconds longer and check
again. Repeat until crispy. Repeat
with remaining potato slices.
• Corn chips or tortilla chips
• Some brands of potato chips
• Nuts
• Most brands of crackers offer
SALT-FREE varieties
Conventional Method
(for a large batch)
3. Preheat oven to 450°F.
• Rice crackers in many varieties
• Popcorn (just buy it plain and
air-pop, stovetop-pop, or use a
microwave popcorn maker)
4. Spray a baking sheet lightly with
non-stick spray.
20
No-Fry Fries
YIELDS 6 SERVINGS
(1 POTATO = 1 SERVING)
These are a favorite in my cooking
classes. Adding an egg white to the
oil reduces the amount of fat needed.
Make these with non-iodized salt and
pepper, or season them with your
favorite herbs and spices.
BASIC NUTRITIONAL VALUES
115 calories per serving
2.4 g fat (0.2 g saturated)
0 mg cholesterol
3 g protein
21 g carbohydrate
16 mg sodium
643 mg potassium
1 mg iron
2 g fiber
INGREDIENTS
6
1 T.
1
baking potatoes
(e.g., Idaho, Russet)
canola or olive oil
egg white
non-iodized salt and pepper
(to taste)
dried basil, cayenne, paprika,
and/or garlic powder (to taste)
DIRECTIONS
1. Preheat oven to 400°F.
2. Spray a baking sheet with non-stick
spray.
3. Peel potatoes (or scrub very well).
Cut into 1/4-inch strips. (If you have
time, first soak them in ice water for
20 to 30 minutes for crispier fries.
Drain well; pat dry.
4. In a medium-sized bowl, beat oil
with egg white until frothy.
5. Coat potatoes with oil/egg white
mixture.
6. Spread in a single layer on
prepared baking sheet.
7. Sprinkle with seasonings.
8. Bake in the lower third of the oven
for 35–45 minutes, or until brown
and crispy, stirring once or twice.
Serve immediately.
Do not freeze.
21
LID-Safe Baking Dough
This yeast dough is like your basic
black dress or suit—it will take you
anywhere!
3. Turn out dough onto a lightly oiled
counter. Knead for 1 to 2 minutes,
until smooth and elastic. Place in a
large, lightly greased bowl. Cover
with plastic wrap and let rise until it
doubles in bulk, about 1 to 2 hours.
Punch down. If desired, rise dough
a second time. (I usually don’t
bother.)
INGREDIENTS
1 tsp.
1/2 c.
1 packet
3 c.
1 tsp.
1–3 T.
2–4 T.
3/4 c.
white sugar
warm water (105–115°F)
active dry yeast (2-1/4 tsp.)
flour (approximately)
(try 2 c. whole wheat and
1 c. all-purpose flour)
non-iodized salt
white sugar
oil
lukewarm water
4. Shape dough into bread, dinner
rolls, cinnamon buns, or whatever
you like.
5. Place on a parchment-lined baking
pan. Cover with a towel and let rise
until double in bulk, about 1 hour
at room temperature.
6. Baking Times:
Bread—25 to 30 minutes at 400°F
Dinner rolls—about 18 to 20
minutes at 400°F
Cinnamon buns—about 20 to 30
minutes at 375°F
DIRECTIONS
Conventional Method
1. Dissolve 1 tsp. sugar in 1/2 c. warm
water and mix well. Sprinkle yeast
over mixture and let stand for 8 to
10 minutes, until foamy.
Bread Machine Method
1. Add all liquids, oil, and non-iodized
salt to the bread machine first, then
add sugar and flour.
2. Insert steel blade in food processor
bowl. Place flour, yeast mixture,
salt, sugar, and oil in processor
bowl. Process 6 to 8 seconds. Add
water through the feed tube while
the machine is running. Process
until dough gathers together and
forms a mass around the blades.
(It’s better if dough is stickier rather
than drier.) Let machine knead
dough for 30 to 45 seconds. If
machine slows down, add 2 to 4 T.
flour through the feed tube.
2. Substitute 2 tsp. bread machine
yeast for 1 envelope active dry
yeast. Add yeast to the bread
machine last and make sure that it
doesn’t come in contact with
liquids or salt.
3. Follow manufacturer’s instructions
for rising dough. When doubled in
bulk, punch it down. Shape and
bake as directed in Steps 4–6
above.
22
YIELDS 1 LOAF (15 SLICES)
BASIC NUTRITIONAL VALUES
101 calories per slice
1.4 g fat (0.1 g saturated)
0 mg cholesterol
3 g protein
20 g carbohydrate
157 mg sodium
80 mg potassium
1 mg iron
3 g fiber
VARIATION
• LID-Safe Pizza
You’ll have enough dough to make
two 12-inch pizzas. In Step 5, roll
out dough thinly and place on
pizza pans sprayed with non-stick
spray. Let rise 15 to 20 minutes.
Spread with your favorite LID-safe
tomato sauce and top with your
favorite pizza toppings (e.g.,
chopped red and/or green bell
peppers, sliced mushrooms,
tomatoes, and/or zucchini, olive oil,
dried basil and oregano). Bake on
the bottom oven rack at 450°F for
20 minutes, until crisp and golden.
23
Lemon Dill Chicken in a Pouch
PREPARATION VARIATIONS
This dish is perfect for one person or
a crowd. For a large quantity, multiply
all ingredients. Cold leftovers are
delicious thinly sliced and served on
a LID-safe bread or roll, or in a salad.
• Freeze with Ease
Combine chicken with seasonings,
dill, oil, and lemon juice in a Ziploc
bag. Freeze up to 1 month. Thaw
overnight in the fridge (or in the
microwave, 1 breast takes 2 to 3
minutes on the defrost setting).
Cook immediately as directed in
Step 2.
INGREDIENTS
1
boneless, skinless chicken
breast, trimmed of fat
(1/4 lb./125 g)
non-iodized salt (to taste)
pepper and paprika (to taste)
1 tsp.
fresh minced dill (or 1/2 tsp.
dried)
1/2 tsp. olive or canola oil
1–2 T. fresh lemon juice
• Forget-about-the-Pouch
Place marinated breasts on a lightly
greased or parchment-lined baking
sheet. Bake uncovered at 400°F for
20 minutes.
• Grilled or Broiled Lemon Chicken
Preheat grill or broiler. Prepare
chicken as directed in Step 1.
Remove from marinade and pat
dry. Grill or broil over medium-high
heat for 5 minutes per side. Baste
often with marinade. Do not
overcook or chicken will be dry.
DIRECTIONS
1. Place chicken in a bowl. Sprinkle
lightly with salt, pepper, and
paprika. Rub with dill, oil, and
lemon juice. Marinate 30 minutes
at room temperature, or cover and
refrigerate up to 24 hours.
• Microwave Method
As directed in Step 3, wrap
marinated chicken breast(s) in
parchment paper. Microwave for
3 minutes on for 1 breast,
4 to 4 1/2 minutes for 2 breasts, or
6 to 7 minutes for 4 breasts.
When done, chicken juices should
run clear.
2. Preheat oven to 400°F.
3. Cut a large square of foil or
parchment paper. Place chicken
on foil and drizzle lightly with
marinade. Seal package by
crimping edges closed. (If
preparing several portions,
make individual packages.)
• Sautéed Lemon Chicken
Marinate chicken as directed in
step 1, but increase oil to 1 tsp.
Heat a non-stick skillet on medium
heat. Add marinated chicken and
sauté 4 to 5 minutes per side.
Baste often with marinade. When
done, juices should run clear.
4. Place on a baking sheet and bake
for 20 to 25 minutes.
5. To serve, place pouch on a serving
plate. Carefully cut the pouch open
at the table.
Best served immediately, but if you
make a large quantity, leftovers can
be reheated. Cooked chicken might
be too dry if frozen.
24
YIELDS 1 SERVING
BASIC NUTRITIONAL VALUES
145 calories per serving
4.9 g fat (1.1 saturated)
63 mg cholesterol
23 g protein
1 g carbohydrate
55 mg sodium
209 mg potassium
<1 mg iron
trace fiber
VARIATIONS
• Salsa Chicken in a Pouch
Prepare Lemon Dill Chicken as
directed, topping each breast
with 2–3 T. Super Salsa (page 18).
Wrap in parchment and seal tightly.
Bake or microwave as directed.
• Chicken & Vegetables in a Pouch
Prepare Lemon Dill Chicken as
directed, but before sealing
package(s), top chicken with any
of the following: broccoli and/or
cauliflower florets; chopped green,
red, and/or yellow bell peppers;
julienned zucchini, carrots, and/or
green onions. Sprinkle with a
little marinade or white wine.
Bake or microwave as directed.
If microwaving, add an extra
minute or two for the veggies.
25
Cranberry Meatballs
These meatballs are M-M-M-good!
6. While meatballs are baking, place
cranberry sauce and cinnamon in
clean food processor bowl. Add
tomato sauce through the feed
tube while the machine is running
(this helps prevent leakage).
Process until blended.
INGREDIENTS
2 lb.
ground chicken (or lean
ground beef, veal or turkey)
1 medium onion, halved
1
carrot, peeled and cut in
1-inch chunks
1 stalk
celery, cut in chunks
2
egg whites
1–1-1/2 tsp. non-iodized salt
1/4 tsp.
pepper
1/2 tsp.
garlic powder
1/3 c.
matzo meal
2
14 oz. cans SALT-FREE
jellied cranberry sauce
1/2 tsp.
ground cinnamon
2 c.
SALT-FREE tomato sauce
6. Transfer sauce to a large ovenproof
casserole. Add meatballs when
finished baking.
7. Cover and bake for 1 hour, basting
occasionally.
8. Serve on a bed of rice, quinoa, or
couscous.
Reheats and/or freezes well.
YIELDS 6 TO 8 SERVINGS AS A
MAIN COURSE, 10 TO 12 SERVINGS
AS AN APPETIZER
DIRECTIONS
BASIC NUTRITIONAL VALUES
1. Preheat oven to 350°F.
522 calories per serving (1/6 of recipe)
12.5 g fat (3.5 g saturated)
130 mg cholesterol
30 g protein
76 g carbohydrate
558 mg sodium
1178 mg potassium
3 mg iron
5 g fiber
2. Place ground chicken or beef in a
large mixing bowl.
3. Insert steel blade in food processor
bowl. Process onion, carrot, and
celery until minced. Add egg
whites and seasonings and process
a few seconds longer, then add to
the mixing bowl along with the
matzo meal. Mix well.
TIPS
4. Wet your hands and form small
meatballs as an appetizer or larger
ones as a main course. Place on a
lightly greased foil-lined baking
sheet.
• Quick-cooking oats can be
substituted for matzo meal.
• The basic meat mixture can also be
used for hamburgers, meat loaf, or
stuffed peppers.
5. Bake uncovered for 25 to 30
minutes. When meatballs are
finished baking, leave oven on at
350°F.
26
Easy Ratatouille
This versatile vegetarian dish makes a
terrific sauce for LID-safe pasta, rice,
quinoa, or couscous. Use it as a filling
for crêpes or egg white omelets. It is
excellent served chilled over salad
greens and makes a great dip with
LID-safe potato chips or tortilla chips.
Use it as a spread on LID-safe bread.
It is excellent as a pizza topping if
puréed in a food processor.
If necessary, add a little water to
prevent sticking.
4. Add seasonings, vinegar, sugar,
tomato paste, and water. Simmer
covered for 25 to 30 minutes,
stirring occasionally. If mixture gets
too thick, add a little water.
5. Adjust seasonings to taste.
Serve hot or cold.
Keeps 1 week to 10 days in the
refrigerator. Freezes well.
INGREDIENTS
YIELDS 8 TO 10 SERVINGS
2 medium eggplants (2-1/2 lb. total),
unpeeled
2 medium onions
1
green bell pepper
1
red bell pepper
1 medium zucchini
2 c.
mushrooms
4 cloves
garlic, minced
2 T.
olive oil
non-iodized salt and pepper
(to taste)
1/2 tsp.
dried basil
1/4 tsp.
dried oregano
3 T.
balsamic or red wine vinegar
2 T.
sugar (or to taste)
2
5 1/2 oz. cans SALT-FREE
tomato paste
1/2 c.
water (approximately)
BASIC NUTRITIONAL VALUES
140 calories per serving
4.0 g fat (0.6 g saturated)
0 mg cholesterol
4 g protein
26 g carbohydrate
30 mg sodium
915 mg potassium
2 mg iron
8 g fiber
VARIATION
• Easy Vegetarian Stew
In Step 3, add any of the following
cut-up vegetables: yellow squash,
celery, carrots, potatoes or sweet
potatoes, fresh or sun-dried
tomatoes, green beans, or
asparagus. You can also add
cooked chickpeas, black beans,
and/or kidney beans. Serve over
rice, bulgur, pasta, couscous, or
quinoa.
DIRECTIONS
1. Spray a large, heavy-bottomed pot
with non-stick spray.
2. Coarsely chop vegetables.
(A food processor helps speed up
preparation.)
3. Add oil to pot and heat on medium
heat. Add vegetables and sauté
for 10 to 12 minutes, stirring often.
27
Spring Mix Vegetable Medley
This colorful vegetable medley is
delicious as a side dish or served
over pasta. The recipe can be halved
easily, but it’s best to make a big
batch because it’s so versatile.
Leftovers make a scrumptious snack
right from the refrigerator.
2. Preheat oven to 425°F.
3. Line a large baking sheet with foil
and spray with cooking spray.
4. Spread vegetables in a single
layer on the baking sheet and
sprinkle with sesame seeds. Roast
uncovered for 15 to 18 minutes
or until golden brown and
tender-crisp, stirring once or twice.
Transfer to a serving platter. Serve
hot or at room temperature.
INGREDIENTS
2 medium onions, halved and sliced
2
red bell peppers, seeded
and cut in strips
2 c.
sliced mushrooms
1 lb.
asparagus (tough ends
trimmed), cut diagonally
into 2-inch pieces
1 large
zucchini, unpeeled and
cut into strips
3–4
cloves garlic, crushed
(3–4 tsp. minced)
3 T.
olive oil
3 T.
lemon juice (preferably
fresh)
2 tsp.
non-iodized salt
freshly ground pepper
(to taste)
2 T.
minced fresh dill
1 T.
minced fresh thyme
(or 1 tsp. dried)
1/2 c.
sesame seeds
Will keep up to 3 days in the
refrigerator. To reheat, bake
uncovered at 375°F for 10 to 12
minutes. Veggies will become soggy
if frozen.
YIELDS 6 SERVINGS
BASIC NUTRITIONAL VALUES
122 calories per serving
7.4 g fat (1.1 g saturated)
0 mg cholesterol
3 g protein
13 g carbohydrate
440 mg sodium
452 potassium
7 mg iron
4 g fiber
VARIATIONS
DIRECTIONS
• Substitute trimmed green beans for
asparagus. This recipe is also tasty
with small cauliflower florets.
1. Place the prepared vegetables in a
large bowl. Add the garlic, olive oil,
lemon juice, salt, pepper, dill, and
thyme. Mix well. (If desired,
vegetables can be prepared in
advance up to this point and
refrigerated, covered, for several
hours or overnight.)
• This versatile vegetable
combination makes a delicious
topping for chicken, beef, pasta, or
other grains.
28
Orange Balsamic Vinaigrette
YIELDS ABOUT 3/4 CUP
This is wonderful on mixed salad
greens. It also does double-duty as a
yummy marinade for boneless chicken
breasts or thighs.
BASIC NUTRITIONAL VALUES
43 calories per tablespoon (T.)
3.7 g fat (0.5 g saturated)
0 mg cholesterol
trace protein
2 g carbohydrate
1 mg sodium
15 mg potassium
trace iron
0 g fiber
INGREDIENTS
1/4 c.
6 T.
1/4 c.
1–2 cloves
2 T.
1 T.
olive or canola oil
orange juice
balsamic vinegar
garlic, crushed
minced fresh basil
(or 1/2 tsp. dried)
sugar
non-iodized salt and pepper
(to taste)
TIPS
• Use different herbs to provide
different flavor boosts. Substitute
dill, thyme, oregano, or Italian
seasonings for the basil.
DIRECTIONS
1. Combine all ingredients and mix
well.
• If dressing is refrigerated, olive oil
will congeal. Just let the dressing
stand at room temperature for a
few minutes before serving and the
oil will liquefy. Shake well before
using.
Dressing will keep in the refrigerator
about 2 weeks.
29
Best Coleslaw
Add to cabbage.
This tried and true recipe lives up to
its name—it’s a winner! The food
processor speeds up preparation. I
prefer using a young cabbage, if
possible.
4. Combine ingredients for marinade
in a saucepan and bring to a boil.
5. Pour hot marinade over coleslaw
mixture and toss well. Transfer to a
large jar or bowl, cover tightly, and
refrigerate.
INGREDIENTS
Coleslaw Mixture
Will keep about 3 to 4 weeks in the
refrigerator without becoming soggy.
cabbage (about 3 lb.)
green bell pepper, cut in
long, narrow strips
3 medium carrots, peeled and trimmed
garlic, peeled
2 cloves
green onions, cut in 2-inch
3
pieces
1 head
1
YIELDS 12 TO 16 SERVINGS
BASIC NUTRITIONAL VALUES
189 calories per serving
14.1 g fat (1.1 g saturated)
0 mg cholesterol
1 g protein
15 g carbohydrate
219 mg sodium
205 mg potassium
1 mg iron
3 g fiber
Marinade
1 c.
1/2 c.
3/4 c.
1 tsp.
1/4 tsp.
white vinegar
white sugar
canola oil
non-iodized salt
pepper
DIRECTIONS
VARIATION
1. Insert slicer in food processor bowl.
Cut cabbage into wedges to fit
feed tube and discard core. Slice
cabbage, using very light pressure.
If too thick, chop in batches on the
steel blade, using quick on/off
pulses. Slice green bell pepper,
using medium pressure. Empty
cabbage and peppers into a large
bowl.
• Quickie Coleslaw
Replace cabbage and carrots with
two 16 oz. packages of coleslaw
mix (about 8 cups).
2. Insert grater in food processor
bowl. Grate carrots, using medium
pressure. Add to cabbage.
3. Insert steel blade in food processor
bowl. Drop garlic and green onions
through feed tube while machine is
running, and process until minced.
30
Jumbleberry Crisp
This fast and fabulous crisp is easier
than pie! If you’re missing one kind
of berry, just use more of another.
If using frozen berries, don’t bother
defrosting them. If you don’t have
apples, just add extra berries. This is
excellent for breakfast for those on
the LID—fruit and oatmeal!
3. Either bake in a preheated oven at
375°F for 35 to 45 minutes until
golden, or microwave uncovered
on HIGH for 12 to 14 minutes,
turning dish at half time. Serve hot
or at room temperature.
INGREDIENTS
BASIC NUTRITIONAL VALUES
Filling
202 calories per serving
6.3 g fat (0.5 g saturated)
0 mg cholesterol
3 g protein
36 g carbohydrate
6 mg sodium
186 mg potassium
1 mg iron
4 g fiber
1-1/2 c.
2 c.
1-1/2 c.
2 large
1/3 c.
1/3 c.
1 tsp.
Freezes well.
YIELDS 10 SERVINGS
strawberries, hulled and sliced
blueberries (fresh or frozen)
cranberries and/or raspberries
apples, peeled, cored and
sliced
flour (whole-wheat or allpurpose)
white sugar
ground cinnamon
TIME-SAVING SECRETS
Topping
1/3 c.
1/2 c.
3/4 c.
1 tsp.
1/4 c.
• Topping can be prepared ahead
and frozen. No need to thaw
before using.
white sugar
flour (whole-wheat or allpurpose)
quick-cooking oats
ground cinnamon
canola oil
• If you are making this dessert in the
microwave, place a large microsafe
plate or a sheet of parchment or
waxed paper under the cooking
dish to catch any spills.
DIRECTIONS
VARIATION
1. Filling: Combine filling ingredients
in a large bowl and mix well. Spray
a 10-inch glass pie plate or ceramic
quiche dish lightly with non-stick
spray. Spread filling ingredients
evenly in dish.
• Any Kind of Fruit Crisp
Substitute 6–7 c. assorted sliced
fresh or frozen fruits and/or berries
(peaches, pears, nectarines,
blackberries, etc.).
2. Topping: Combine topping
ingredients (can be done quickly in
the food processor, or use the
same bowl to save on cleanup).
Carefully spread topping over
filling and press down slightly.
31
Crazy Chocolate Cake
YIELDS 12 SERVINGS
There are no eggs in this fast and
fudgy chocolate cake, but no one will
know unless you tell them!
BASIC NUTRITIONAL VALUES
180 calories per serving
6.3 g fat (0.6 g saturated)
0 mg cholesterol
2 g protein
30 g carbohydrate
203 mg sodium
54 mg potassium
1 mg iron
1 g fiber
1-1/2 c. flour
granulated sugar
1 c.
1/3 c. unsweetened pure cocoa
powder (LID-SAFE)
baking soda
1 tsp.
1/2 tsp. non-iodized salt
canola oil
5 T.
white vinegar
1 T.
pure vanilla extract
1 tsp.
cold water or brewed coffee
1 c.
VARIATIONS
• Lazy Version
To save on cleanup, use the baking
pan as your mixing bowl. Measure
the dry ingredients into the baking
pan. Blend with a fork. Make
depressions for the oil, vanilla, and
vinegar. Pour cold water or coffee
over; mix well. Bake for 30 minutes
at 350°F.
DIRECTIONS
1. Preheat oven to 350°F.
2. Insert steel blade in food processor.
Process flour, sugar, cocoa, baking
soda, and salt for 10 seconds to
blend. Add remaining ingredients
and process 6 to 8 seconds longer,
just until blended. Do not
overprocess.
• Crazy Chocolate Cupcakes
Pour batter into muffin tins which
have been lined with paper liners.
Bake at 375°F about 20 minutes,
until done. Cool completely.
2. Pour into a sprayed 7x11-inch (or 9inch square) baking pan.
3. Bake for 30 minutes.
Freezes well.
32
Chocolate Glaze
YIELDS 12 SERVINGS
INGREDIENTS
2 oz.
1-1/2 c.
3 T.
1/2 tsp.
dark, dairy-free chocolate
confectioner’s sugar
water or cold coffee
pure vanilla extract
BASIC NUTRITIONAL VALUES
85 calories per serving
1.5 g fat (0.9 g saturated)
trace cholesterol
trace protein
18 g carbohydrate
1 mg sodium
27 mg potassium
trace iron
trace fiber
DIRECTIONS
1. Place chocolate in a small,
completely dry microsafe bowl.
Microwave uncovered on MEDIUM
(50%) for 1 minute. Stir well.
Microwave 30 to 60 seconds longer,
until melted. Stir well and let cool.
VARIATION
2. Combine with confectioner’s sugar,
water or coffee, and vanilla extract.
Blend until smooth. Drizzle over
Crazy Chocolate Cake.
• Chocolate Frosting
In Step 2, add 1/4 c. LID-safe
unsalted margarine (e.g.,
Fleischmann’s). Process all
ingredients in a food processor
fitted with the steel blade for
10 seconds, until smooth and
blended (or place in a mixing bowl
and beat very well). One serving
contains 119 calories and 5.3 g fat
(1.6 g saturated).
33
Dairy-Free Smoothie
YIELDS 2 SERVINGS
If both the banana and strawberries
are frozen, you’ll get a thicker
smoothie.
BASIC NUTRITIONAL VALUES
133 calories per serving
0.6 g fat (0.1 g saturated)
0 mg cholesterol
1 g protein
33 g carbohydrate
5 mg sodium
470 mg potassium
1 mg iron
3 g fiber
INGREDIENTS
1
1 c.
1 c.
frozen banana, cut in chunks
strawberries (fresh or frozen)
apple or orange juice
DIRECTIONS
1. Combine all ingredients in a
blender or food processor and
blend until thick and creamy.
Serve immediately.
VARIATION
• Instead of strawberries, substitute
peeled peaches, nectarines,
mango, papaya, or pineapple,
cut into chunks. Use cranberry
or pineapple juice as the liquid.
For natural sweetness and a flavor
boost, add 2–3 large pitted dates.
34
Basic Savory Egg White Omelet
YIELDS 2 SERVINGS
Omelets are easy to digest and
can be filled with a wide variety of
ingredients, depending on your
mood. Different every time!
BASIC NUTRITIONAL VALUES
Nutrients will vary depending on what
ingredients you add to the omelet.
These numbers are based on 2 egg
whites, 1 tsp. olive oil, plus a dash of
salt and pepper.
INGREDIENTS
4–6
egg whites
non-iodized salt to taste
pepper (to taste)
olive or canola oil, or LID-safe
margarine, for frying
73 calories
4.5 g fat (0.6 g saturated)
0 mg cholesterol
7 g protein
<1 g carbohydrate
265 mg sodium
96 mg potassium
<1 mg iron
0 g fiber
DIRECTIONS
1. Combine egg whites with
seasonings and mix lightly to
blend.
2. Heat oil or melt LID-safe margarine
(e.g., Fleischmann’s SALT-FREE) in a
non-stick skillet on medium-low
heat, using 1 tsp. for every 2 egg
whites.
3. Add egg white mixture to the
skillet and allow to set around the
edges. As the edges set, lift them
gently with a spatula and tip the
skillet to allow the remaining
uncooked liquid to flow
underneath.
4. Once the egg whites have set, add
any of the following ingredients for
the most popular egg/omelet
mixtures: chopped asparagus,
broccoli, red or green bell peppers,
onions, mushrooms, sliced or diced
cooked chicken, zucchini, spinach,
tomatoes, Italian herbs, SALT-FREE
tomato sauce, or hot sauce.
5. Fold the omelet in half. Serve
immediately with matzo or LID-safe
bread.
35
Apple Cinnamon Pancakes
Serve with maple syrup or honey.
Freezes and/or reheats well.
These are delicious and they’re good
for you, too! They’re sure to become
a family favorite.
YIELDS ABOUT 20 3-INCH
PANCAKES
INGREDIENTS
BASIC NUTRITIONAL VALUES
1 large apple, peeled and cored
1-1/3 c. flour (part whole wheat flour
can be used)
sugar
3 T.
1/4 tsp. non-iodized salt
baking powder
1 tsp.
1/2 tsp. baking soda
1-1/4 c. apple juice
canola oil
2 T.
egg whites (or 3 T. pasteurized
2
liquid egg whites)
canola oil for greasing griddle
or skillet
63 calories per pancake
1.5 g fat (0.1 g saturated)
0 mg cholesterol
1 g protein
11 g carbohydrate
197 mg sodium
43 mg potassium
trace iron
trace fiber
VARIATIONS
• Blueberry Pancakes
Substitute 1/2 c. fresh or frozen
blueberries for grated apple.
Reduce flour to 1-1/4 c. and reduce
sugar to 2 T. Replace apple juice
with orange juice.
DIRECTIONS
1. Grate apple and set aside.
2. Combine dry ingredients (flour,
sugar, salt, baking powder, and
baking soda) in a large mixing bowl
or food processor and mix until
combined.
TIPS
• Flour can vary in moisture content,
so if your pancake batter is too
thick, dilute it with a little water. If
batter is too thin, add a little flour.
3. Add apple juice, oil, and egg
whites. Whisk together (or process
for 8 to 10 seconds), just until
smooth and blended. Do not
overmix. Stir in grated apple.
• To test if the griddle or skillet is hot
enough, sprinkle with a few drops
of water. If it sizzles and bounces
off, your pan is hot enough. If it
evaporates, your pan is too hot.
4. Drop mixture from a large spoon
onto a hot, lightly greased griddle
or skillet to form pancakes. Cook
on medium heat until bubbles
appear on the top side, about
2 to 3 minutes. Turn pancakes over
carefully with a spatula and brown
on the other side. Repeat with
remaining batter, greasing pan
between batches.
• Pancakes reheat quickly in the
microwave. Allow about 15
seconds per pancake on HIGH
power. If they’re frozen, you don’t
have to thaw them first; just
microwave them a few seconds
longer.
36