Low-Iodine Cookbook: Share This Free Book With Others
Low-Iodine Cookbook: Share This Free Book With Others
Low-Iodine Cookbook: Share This Free Book With Others
Low-Iodine Cookbook
Guidelines and Tips for the Low-Iodine Diet Used for a Short Time When Preparing To Receive Radioactive Iodine
More than 340 delicious recipes contributed by more than 150 ThyCa volunteers, who are sharing their favorites
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Phone Toll Free 1-877-588-7904 Fax: 1-630-604-6078 E-mail: [email protected]
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We dedicate this book to the more than 150 wonderful people who contributed your recipes and tips the medical professionals who contributed your information and expertise the proofreaders and designers who put the pages together all our donors whose financial support makes possible the printing and distribution Thank you very much for your generosity and kindness in helping to ease the thyroid cancer journey for countless others.
7th Edition, 2010 ThyCa: Thyroid Cancer Survivors Association, Inc.SM www.thyca.org
Contents
PAGE 7 Note from the Editor, Copying, and Other Information 9-16 The Low-Iodine Diet 9 The Low-Iodine DietOne-Page Summary
11 General Comments 12 Avoid these Foods and Ingredients 14 Limit the Amounts of These Foods 14 What About Restaurants and Fast Food? 14 What About Manufactured and Processed Foods? 15 Foods That Are Fine To Eat on the Low-Iodine Diet 16 Low-Iodine Snacks 17 More Low-Iodine Diet Tips 17 A Final Note
25 Poppy Seed Dressing 25 Sweet and Sour Salad Dressing 25 Salad Toppings with Some Crunch
26-34 Beef
26 Venezuelan Beef 26 Scottish Beer Pot Roast 26 Beef and Pepper Medley 27 Indian Meat with Peas 27 Easy Pot Roast 27 Beef Curry 27 Lunch in Foil 28 Joanna's Meatloaf 28 Mini Meatloaves 28 Another Meatloaf Recipe 29 Pot Roast with Horseradish Gravy 29 Veal or Beef Shank Slow Cooked with Vegetables 30 Sloppy Joes 30 Chili Mac 30 Stuffed Sweet Green Peppers 30 Tomatoes, Beef, & Asparagus 31 Fried Steak or Chicken Fingers 31 Quick LID Hamburger 31 FajitasBeef or Chicken 32 Peppered Steak Rub 32 Jonathans Dry Rub 32 Lime Steak Rotini 33 Ground Beef Stroganoff 33 Three LID Recipes Variations on a Theme Quasi Meatloaf, Meatballs, or Stuffing for Cabbage Rolls 34 Hamburgers 34 Very Easy American Chop Suey / Macaroniwith-Meat Sauce 34 Tacos
35-49 Chicken
35 Chicken Pot Pie 35 Sweet Apple Chicken 35 Chicken Focaccia Sandwiches 36 Chicken Fried Rice With Oriental Sauce 36 Chicken Giuseppe 37 Chicken with Orzo 37 Basil Chicken 37 Chicken Breast Chasseur 37 Chicken Curry 38 Chicken Ridgewood 38 Chicken with Cranberry Gravy 38 Chicken with Sweet Peppers and Garlic 38 Garlic Chicken with Balsamic Vinegar 39 Grilled Chicken Breast Sandwiches 39 Creole Skillet Dinner 39 Sesame Chicken Nuggets 39 Greek Grilled Chicken 40 Grilled Chicken with Natural Pan Gravy 40 Chicken Fajitas without the Fajita 40 Unstuffed Cabbage www.thyca.org
41 BBQ Chicken 41 Italian Chicken 41 Marinated Chicken Kabobs 41 Lemon Chicken Kabobs 42 Lemon Honey Chicken and Rice 42 Pasta with Chicken and Peppers 42 Millennium Chicken 42 Lemon Pepper Chicken with Pasta 43 Garlic Lime Chicken 43 Hot Citrus Chicken 43 Vinaigrette Chicken 44 Bronzed Chicken 44 Chicken and Potato Casserole 44 Rachel's Jewish-Style Chicken 44 Rachel's Greek-Style Chicken 45 Portobello Mushrooms and Chicken 45 Honey Mustard Chicken 45 Stir Fry Chicken 46 June's Tupelo Chicken 46 Chicken with Apricot Sauce 46 Fried Chicken 47 Herb de Provence Chicken 47 Chicken Pesto 47 "Breaded" Chicken Cutlets 48 Rosemary Turkey 48 Easy Orange Chicken 48 George's Turkey Bolognese 49 Pecan-Crusted Chicken 49 Lime Cilantro Marinade
59 59 60 60 60 60 60 61 61 61 62 62 63 63 64 64 64 65 65 66 66 66 67 67 67 68 68 68 69 69 69 69
Basic Gumbo Black Bean Soup Cabbage Stew Another Cabbage Stew Chili Chili Powder Hearty Chili Con Corn Lentil Soup No Cream Cream of Cauliflower Soup Spicy Chicken Tortilla Soup Minestrone Turkish Green Lentil Soup Rich Butternut Squash Soup Chicken Stock (about 2 quarts) Portuguese Kale Stew Quick Chicken Noodle Soup with Broccoli and Garlic Veal Stew Thick Beef Stew Vegetable Stew Tomato Paste Spaghetti Sauce Fresh Tomato Sauce Lines Low-Iodine Italian Style Tomato Sauce Dill, Pea and Carrot Soup Roasted Butternut Soup Quick and Easy Spaghetti with Mushroom Sauce Non-Iodine Pesto Fruit Glaze Bar-B-Que Sauce Blackening Mixture Ketchup Easy Homemade Ketchup
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75 76 76 76 76 77 77 77
Roasted Garlic Hash Browns French Fries Pan Fried Carrots and Cauliflower Fried Rice Vegetable-Stuffed Mushroom Caps Confetti Rice Bake Avocado Ideas and Tips
84-88 Breakfast
84 84 84 84 84 84 85 85 85 85 86 86 86 87 87 87 88 88 Fruit Shake Fruit Smoothie Apple Morning Oats Jelly Omelet Easy Potato and Egg Breakfast Fruit and Oatmeal Griddle Cakes Griddle Cakes Variation Pancakes Judys Low Iodine Pancakes European-Style Pancakes / Crpes Banana-Nut Griddle Cakes Potato and Egg White Frittata with Onions and Asparagus Egg in a Ring Ole Omelet! Sherris Homemade Granola Low Iodine Granola More About Oatmeal
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103-116 Desserts
103 103 103 103 103 103 104 104 104 104 104 104 105 105 105 105 105 106 106 106 106 107 107 107 107 108 108 108 109 109 109 109 109 110 110 110 110 110 111 111 112 112 113 113 113 114 114 114 115 115 115 116 Oil Pie Crust Pie Crust (double for a two crust pie) Apple Pie Berry Pie Caramelized Pears Fresh Fruit Sorbet Cooked Papaya Apple Crisp Baked Bananas Baked Cinnamon Apple Steamed Pears Frozen Fruit Concoction Lemon Curd Fried Banana Cakes Glazed Fruit Kabobs Persimmon Pudding Almond Pudding Rice Pudding Frozen Banana Ice Cream Apple Cake Company Cake Wacky Cake Raisin Cake Nanas Portuguese Chocolate Applesauce Cake Brendas Chocolate Cake Frostings Ninas Chocolate Cake Hot Fudge Pudding Cake Banana-Blueberry Cake No-Bake Cookies Oatmeal Cookies Peanut Butter Balls Peanut Butter Cookies Chewy Oatmeal Cookies Matzo Cookies Blond Praline Brownies Forgotten Cookies Molasses Sugar Cookies Best Oat Cookies That Ever Existed No Bake Easy Holiday Rum Balls Banana Oatmeal Cookies Lines Meringue-Style Cookies Flourless Chocolate Almond Cookies Chocolate Pecan Drop Cookies Grandma Sylvia's Chocolate Macaroons Heathers Chocolate Chip Cookies Chocolate Cookies Jennifers Chocolate Chip Cookies Frances Brownies Brownies Chocolate Fudgy Spice Cookies Hersheys Special Dark Chocolate
117-121 Snacks
117 117 117 117 117 117 118 118 118 118 119 119 119 119 119 120 120 120 121 121 121 121 Moms Donuts Aztec Oranges Rice Cake with Banana and Honey Fruit Cocktail (Drink) Mary's Spiced Nuts Spiced Pineapple Granola Bars More Granola Bars Never-Fail Microwave Peanut Brittle TIP Peanut Brittle with Popcorn Geraldine's Spiced Nuts Popcorn Seasoning Corny Nuts Peanut Butter Apple Rings Spicy Pumpkin Seeds Chocolate-Covered Matzoh More Snack Tips Sugar and Spice Nuts Rosemary-Roasted Cashews and Almonds Maple Nut Snack Spiced Pumpkin Seeds Potato Chips
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Invitation
Please send your recipes!
If you would like to contribute to the next edition of this collection, please send your original recipe to [email protected].
About ThyCa: Thyroid Cancer Survivors Association, Inc.SM ThyCa is a national nonprofit 501(c)(3) organization of thyroid cancer survivors, family members, and health care professionals, dedicated to education, communication, support, awareness for early detection, and thyroid cancer research fundraising and research grants Visit our web site www.thyca.org for more than 650 pages of thyroid cancer information, free publications, and links to all our free support services and events.
Thank You
ThyCa's free support services and publications are made possible by the generous support of our members and individual contributors, and unrestricted educational grants from AstraZeneca, Bayer/Onyx Pharmaceutical, Bristol-Myers Squibb, Exelixis, Inc., Genzyme, KRONUS, and SigmaAldrich.
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Key Points
This is a Low-Iodine Diet, NOT a No-Iodine Diet or an Iodine-Free Diet. The goal is under 50 mcg iodine per day. The diet is for a short time period, usually for the 2 weeks (14 days) before a radioactive iodine scan or treatment. Avoid foods high in iodine (over 20 mcg per serving). Eat any foods low in iodine (up to 5 mcg per serving). Limit the quantity of foods moderate in iodine (5 to 20 mcg per serving). Read the ingredient lists on labels of packaged foods. Check with your physician about medications youre taking.
Fresh fruit or juice Dried fruits such as raisins Fresh raw vegetables Applesauce Popcorn Unsalted nuts Sodas other than those with Red Dye #3 (E127 in the UK) Fruit juice Unsalted peanut butter or other nut butters (great with apple slices, carrot sticks, crackers, and rice cakes) Unsalted Matzo crackers and other unsalted crackers Homemade low-iodine bread or muffins Easy Quick Meals Oatmeal toppings-cinnamon, honey, applesauce, maple syrup and walnuts, fruit Grilled fresh meat, vegetables, fresh fruit or baked apple Salad topped with grilled chicken or beef, oil and vinegar dressing "Sandwich" with Matzo crackers, plain peanut butter, jelly Our thanks to ThyCas medical advisors and conference speakers for information and support. Disclaimer: This information is intended for educational purposes only. It is not intended, nor should it be interpreted, as
medical advice or directions of any kind. Any person viewing this information is strongly advised to consult their own medical doctor(s) for all matters involving their health and medical care.
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The following is a combination of diet guidelines from several ThyCa medical advisors (who use urine iodine testing to check patients' iodine levels), from researchers' findings presented in medical journals and at ThyCa events, and from input from our 33-member Medical Advisory Council. Your physician may have different guidelines. Please check with your doctor before you start the diet.
General Comments
The diet is a low-iodine diet, NOT a low-sodium diet. Remember: LOW IODINE has NOTHING TO DO WITH SODIUM. Sodium is in most foods. Table salt is sodium chloride, not sodium. Sodium in any form is OK, as long as it is not provided as IODIZED salt. NON-IODIZED salt is OK for the diet, as long as it is not sea salt. As noted below, you should avoid any product or ingredient from the sea. That's because sea-based products are high in iodine. Also, this is a "low-iodine" diet, NOT a "no-iodine" diet and NOT an "iodine-free" diet. A low-iodine diet reduces iodine consumptionon most diets to below 50 micrograms (mcg) of iodine per day (on some diets to below 80-100 mcg per day). The American Thyroid Association recommends that the low-iodine diet include less than 50 mcg of iodine per day. (The Recommended Daily Allowance of iodine is 150 mcg per day for adults. One teaspoon of iodized salt contains 400 mcg of iodine.) During your time on the diet, you may freely eat any foods that are low in iodine (up to 5 mcg per serving). There are a lot of foods that you can eat. Pages 12 and 13 have lists. However, avoid foods high in iodine (over 20 mcg per serving). Also, many thyroid cancer specialists' guidelines recommend limiting foods that are moderate in iodine (5 to 20 mcg per serving). For recipes and a snack list, use ThyCas free Low Iodine Cookbook. You can download it free from our web site www.thyca.org and print it out. The cookbook has over 340 recipes, plus lots of tips.
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You also can adapt your favorite recipes from your own cookbooks to the low-iodine diet. To do this, eliminate ingredients that are high in iodine, or substitute ingredients from the list of foods and ingredients that are fine on the diet. If you follow other dietary guidelines due to allergies, diabetes, other medical conditions, or other reasons, you can adapt your recipes and meal plans. Use this cookbook's lists and tips. Thyroid cancer survivors created this cookbook and donated these recipes to help you with this diet. We are proud to share this large collection of recipes, plus our handy snack list.
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Avoid These Foods and Ingredients (continued) Commercial bakery products. Avoid bread products that contain iodine/iodate dough conditioners (usually small bakery breads are safe; its best to bake it yourself or substitute with Matzos). If you read labels closely, you may also be able to find crackers made only with flour and water. While a few commercial bakery products have tested low in iodine, manufacturing processes can change over time. The study published in the Journal of Clinical Endocrinology and Metabolism in 2004 reported that the iodine content of single slices of 20 different brands of bread ranged from 2.2 micrograms to 587 micrograms. Red Dye #3(E127 in the United Kingdom). However, Red Dye #40 is OK. We suggest that you avoid red, orange, or brown processed food, pills, and capsules. Many red, red-orange, and brown food dyes contain iodine and should be avoided. The problem with food colors is specific to Red Dye FD&C #3 (erythrosine, E127 in the UK) ONLY. However, the problem is that some food labels do not specify which red dyes are used. Better safe than sorry. For medications, the best source is the Physicians Desk Reference (PDR), which clearly states the ingredients. For example, Rocaltrol in the 0.5 mcg size is NOT good for the diet because it contains FD&C Red Dye #3 (E127 in the UK). However, Rocaltrol 0.25 mcg does not and is safe for the diet (you can take two of them to get to the 0.5 mcg dose). Please always check with your physician. Most Chocolate (for its milk content). Cocoa powder and some dark chocolates are permitted. Check the label for other ingredients not allowed on the low-iodine diet. This cookbook has recipes with permitted chocolate. Some Molasses. Avoid if sulfured, such as blackstrap molasses, which has a slightly bitter taste. It's okay to use the milder, fairly sweet unsulfured molasses usually used in cooking. Sulfur is not related to iodine. However, it's a term used on molasses labels. Some diets don't make distinctions between kinds of molasses and say to avoid all molasses. One diet allows all molasses. Soybeans and most soy products (soy sauce, soy milk, tofu). However, soy oil and soy lecithin are both okay. Some beans besides soybeans. The National Institutes of Health diet says to avoid these beans: red kidney beans, lima beans, navy beans, pinto beans, and cowpeas. Other diets do not limit beans. Some diets say to avoid rhubarb and potato skins. The inside of the potato is fine. Iodine-Containing Vitamins, and Food Supplements. Also products containing iodate or iodide. Check the label and ingredients and discontinue completely if iodine is included. Most vitamins with minerals contain iodine. If you are taking a Medication that contains iodine, check with your physician.
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In the past some patients have contacted manufacturers asking whether or not they used iodized salt in their products or iodine-containing cleansers or sanitizers for their equipment and surfaces involved in food processing. Doing this is NOT recommended for the following reasons: 1. Manufacturers cannot guarantee that the ingredients they receive from their suppliers do not contain iodized salt. 2. Manufacturers may change procedures and may use iodine-based cleaners or sanitizers on food-processing surfaces, utensils, equipment, and containers used in processing steps. 3. Because fewer and fewer manufacturers in the USA have been using iodized salt in their food processing, there seems to be a rise in iodine deficiency. It might become the practice to start using iodized salt again. Also, some spice blends like chili powder may contain added salt. Read the ingredient labels on all packaged foods and spices. Some support group participants have compiled lists of brands of processed and packaged foods low in iodine. A list is being reviewed for addition to ThyCa's web site and as an appendix to this cookbook.
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Low-Iodine Snacks
Fresh fruitapples, grapes, bananas, melon, etc. Keep on hand and ready to eat. Apple sauce. Check label to be sure no salt. Raisins and other dried fruits. Raw carrot sticks (chopped and ready to eat). Unsalted peanut butter (great with apple slices, carrot sticks, crackers and rice cakes). Unsalted peanut butter tends to be the natural type that separates so that the top is swimming in oil, while the bottom is dry. Dump the contents into a bowl and stir until the oil is evenly distributed. (Add non-iodized salt to taste, if desired.) Spoon back into jar and refrigerate. Chilled, the product does not separate, yet it is still easy to spread. Unsalted Matzo crackers (in the Kosher aisle). Unsalted rice cakes. Popcorn (homemade, with non-iodized salt). Unsalted nutspecans, walnuts, almonds, etc. (Shop for these in the baking supplies aisle, since nuts in the snack foods aisle will probably be salted). Homemade bread or muffins (made with a low-iodine recipe) with honey or jelly (check label to be sure no Red Dye #3 or E127 in the United Kingdom). Sodas, including colas, 7-Up, and Sprite (read labels, as caramel-colored sodas may have Red Dye #3 or E127 in the UK). Sorbet (check label to be sure no salt, dairy, or Red Dye #3 or E127 in the UK). DISCLAIMERDo not assume that all items on this list are low iodine in every form or merchandise brand. Read labels to be sure that the items meet the requirements of your version of the low-iodine diet. [Snack list contributed by Nina Geiger]
What if it's not on the "okay" list on this page, or in earlier pages in this book?
There are minor variations in low-iodine diet guidelines provided by different thyroid cancer specialist physicians. These guidelines combine the recommendations of several thyroid cancer specialists whose patients have successfully used their guidelines. Some guidelines say just to avoid certain items or certain food categories, and do not give details within categories. Other diets list foods and ingredients that are allowed, without limits on quantities consumed. Many of our web site visitors and correspondents request details as given here, so that they can plan their menus with their own preferences in mind. If your health care professional has recommended that you follow a low-iodine diet, please discuss your diet guidelines with him or her.
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A Final Note
The key to coping well with this diet is being prepared ahead of time, especially if you are preparing for RAI by stopping your levothyroxine pills and becoming hypothyroid. Before you start becoming hypothyroid, prepare the basics and freeze. You do not want to be making chicken stock while you are hypothyroid. Remember also the handy snack list. We suggest that you stock up on snack items from the list for times when you do not feel like cooking.
We encourage you to use our free Low-Iodine Cookbook for variety and enjoyment of low-iodine
meals and snacks. Thousands of other thyroid cancer survivors have used and enjoyed our recipe collections.
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Egg Salad
Place the following ingredients in a food processor 12 hardboiled egg whites 1 peeled avocado 2 or 3 stalks celery cut up fresh onion to taste salt and pepper Grind to the desired consistency. All right it will be greenish. But the avocado gives it a creamy flavor and I don't miss the yolks and mayo. Contributed by A long-term survivor grateful for Thyca.org
Variation
Black Bean Salad - I added 2 tomatoes with the seeds removed and left out the chili peppers. I don't like hot. The salad was very flavorful. Contributed by Jill Ann R.
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Variation
Greens with Vinaigrette - I have added cucumbers and tomatoes. Contributed by Jill Ann R.
Pasta Salad
6 1 3 1/4 1/4 1 1 1/4 1 1 1 spaghetti or other pasta garlic minced onion minced vegetable oil white vinegar sugar dried oregano black pepper salt frozen pea pods, thawed cooked from dried garbanzo beans 1/2 cup frozen corn, thawed Cook, drain and rinse pasta. Combine pasta, beans, corn, and pea pods. Saut garlic and onion in oil until tender. Add vinegar, sugar, oregano, salt, and pepper. Pour over pasta/vegetable mix. Mix well and refrigerate 6 hours before serving. Note: Pea pods, beans, and corn may be substituted with any vegetable you may have on hand. If you are using fresh vegetables, it is a good idea to blanch them. Contributed by Karen F. of South Carolina
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Orzo Salad
1 1/2 orzo pasta dried cranberries, soaked in warm water until soft 1 onion, diced 1 red pepper, diced 1/2 cup pine nuts, also known as pignolia nuts 1/2 cup sugar 1/2 cup vinegar 1/4 cup olive oil 1 teaspoon salt dash pepper Cook orzo according to package directions. Mix all ingredients with orzo and serve warm or at room temperature. Tastes Great! Contributed by a friend of ThyCa box bag
ounces clove Tablespoons cup cup teaspoon teaspoon teaspoon teaspoon package cup
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Spinach Salad
to 1 1 1/4 4 2 pound spinach, washed (11-ounce can) mandarin oranges cup olive oil Tablespoons sugar Tablespoons white vinegar pinch of parsley non-iodized salt and pepper to taste cup slivered almonds
1/4
Combine oil, 2 Tablespoons sugar, vinegar and spices. Shake well and refrigerate. Toss almonds with additional 2 Tablespoons sugar and stir over medium heat until golden brown. When ready to serve, place oranges and almonds on top of salad greens and toss lightly with dressing. Contributed by Dana P. of Pennsylvania Low-Iodine Recipe of the Month, April 2010
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1. Put tomatoes, onion, olive oil, vinegar, garlic, salt, pepper, and oregano in a large bowl; toss. Let stand at room temperature at least 30 minutes or until tomatoes release their juices, tossing occasionally. 2. Cook pasta as package directs. Drain and add to bowl with tomatoes; lightly toss. 3. Let come to room temperature. Add basil; toss. Serve immediately or refrigerate. Contributed by Laura C. Low-Iodine Recipe of the Month, October 2008 Easy and Tasty
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Blender Mayonnaise
1 egg equivalent or egg substitute; should contain egg whites and NO salt 1 teaspoon salt 1 teaspoon sugar 1/2 teaspoon prepared mustard with no salt added (look in a health food store) 1/2 teaspoon paprika 3 Tablespoons cider vinegar 1 cup corn oil Put the first 6 ingredients in a blender and blend for a few seconds until mixed. Careful now, keep the blender lid mostly on as this will splash. SLOWLY add the oil while blending at lowest speed. Mixture will thicken up quickly. You may have to stir with a spoon, as it will be quite thick (turn off the blender when stirring). Spoon mixture into an airtight container. Chill in the refrigerator before use. Makes about 1-1/2 cups of mayonnaise. Contributed by Russ
Cole Slaw
1 head shredded cabbage 1 carrot, shredded Dressing: 1/2 1/4 1/2 1/2 1/2 2 cup cup teaspoon teaspoon teaspoon Tablespoons vegetable oil white vinegar pepper LID salt celery seed sugar
Mix dressing and pour over cabbage. Mix and refrigerate several hours before serving. Contributed by Dana P. of Pennsylvania
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Nutty Dressing
1/2 chopped unsalted walnuts or pecans 1/2 cup extra virgin olive oil 1/4 cup balsamic vinegar 1/4 cup orange juice 1/2 teaspoon salt (or to taste) Put all ingredients in a blender or food processor and mix to desired smoothness. (Add more nuts or reduce some of the liquids to make it thicker.) Use on a green salad, as a dip for raw veggies or crackers, or as a spread on bread. Contributed by Nina G. of Hawaii cup
Oriental Sauce
Great all around sauce can be made ahead and kept in fridge, I know its not soy sauce but it turns out well as the replacement. 2 cups water 3 Tablespoons salt 3 Tablespoons honey 3 Tablespoons sesame oil (dark or light) 1 teaspoon granulated garlic (garlic powder works also) 1/2 teaspoon black pepper 1/4 teaspoon white pepper 1/4 teaspoon oriental five spice mix (check labels on this one some have added salt and MSG) 1/4 teaspoon ground ginger In a microwave-safe bowl (2 quart size), heat one cup of water. Dissolve all dry ingredients in the hot water with wire whisk or fork. Allow to rest for 20 minutes to soften all the dry ingredients. Stir in honey and sesame oil. When dissolved well, add remaining water to cool it before putting in a bottle or carafe Keep in fridge. Shake well to reconstitute before using. Contributed by W. Eugene Ellison, Chef
French Vinaigrette
1/4 1 1/2 1/2 1/4 1/4 1/3 cup teaspoon teaspoon teaspoon teaspoon teaspoon cup white wine vinegar sugar salt dried basil dry mustard ground black pepper olive oil
In small bowl, whisk together all ingredients except olive oil. Whisking vigorously, add oil in slow, steady stream until well blended. Makes 2/3 cup. Contributed by Monique C.
Balsamic Vinaigrette
1 1 6 ounce honey ounce Dijon mustard ounces balsamic vinegar (middle grade is fine) 6 to 8 ounces extra virgin olive oil 1/2 to 1 teaspoon salt freshly ground pepper Put it in a leakproof container and shake until it emulsifies. Use as salad dressing, meat marinade, on pasta salad and whatever else need a flavor boost. Contributed by Jill B. of Virginia
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New Vinaigrette
1/2 6 1/4 1 red wine vinegar sugar canola oil garlic, minced Salt- to taste fresh ground pepper-to taste In a large bowl, combine vinegar and sugar; mix until sugar is dissolved. Add garlic, then whisk in oil. Season to taste with salt and pepper. This is a nice vinaigrette to use as a salad dressing, meat marinade or vegetable marinade. I used it on frozen green bean with Basmati rice and grilled chicken. Contributed by Monique C. cup Tablespoons cup clove
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Beef
Venezuelan Beef
2 pounds round steak 5 Tablespoons olive oil 1 onion, minced 1 clove garlic, crushed 2 bay leaves, crumbled 1-1/2 teaspoon salt 1/2 teaspoon black pepper Slice steak into thin strips, inch wide. Heat oil in skillet and add beef. Add remaining ingredients and stir with fork. Cook until beef is browned. Can cover, if desired. Serve over basmati rice. Submitted by Jeanne R. of Colorado
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Beef Curry
2 3 1 1 2 stew meat, cubed potatoes, quartered onion, minced garlic, minced garam masala Indian spice 2 Tablespoons curry powder 1 cup water salt to taste In 1 tablespoon cooking oil, fry onion and garlic for one minute. Add the cubed meat and potatoes and fry until meat is browned, mixing well. Sprinkle the garam masala over the meat mixture. Stir well and fry for about 2 minutes. Add the curry powder and keep stirring until mixture starts sticking to bottom of pan; then add about 1 cup of water. Add salt to taste, cover, and cook until meat is done and mixture thickens a little. Note : This recipe can also be made with cubed chicken breasts. Contributed by a friend of ThyCa pounds medium large teaspoon Tablespoons
Lunch in Foil
1 1 1 1 hamburger potato, sliced carrot, sliced small onion, sliced salt & pepper, to taste In foil, layer hamburger patty, potatoes, carrots, onions, salt and pepper. Fold foil around meat and vegetables and seal sides and corners tight. Bake at 350 degrees for 1 hour. Serves 1. Contributed by Joan F. Recipe by Dorothy D. large
Reminder!
Use only non-iodized salt and non-sea salt in these recipes.
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Joanna's Meatloaf
1 1/2 1 2/3 3 pounds ground round hamburger small yellow onion, chopped cup water slices homemade (or other approved) bread, cut into small cubes 3 Tablespoons 100% egg whites, pasteurized 1/2 Tablespoon canola oil 1/2 Tablespoon distilled white vinegar 1-1/2 teaspoon salt 1/2 teaspoon black pepper 1/2 teaspoon garlic powder 1/2 teaspoon sage 1/2 teaspoon dry mustard 1/2 teaspoon paprika 1/4 teaspoon sugar tomato sauce for topping, approximately 1/4 cup (see recipe in this cookbook) Preheat oven to 350 degrees F. Mix all ingredients together (except tomato sauce) in a large bowl. Dump into ungreased large loaf pan (around 1 1/2 quarts) and shape with spoon. Make groove down center of loaf and pour tomato sauce over top. (Note that some references disallow canned foods on the low-iodine diet, since some canning machinery may be cleaned with iodine-containing cleaners.) Bake for one hour; add 15 minutes for crispy top. Remove from pan immediately (to avoid standing in juices.) Serve with green beans! Store individually wrapped slices in freezer to pull out when desired. Contributed by Joanna G.
Mini Meatloaves
These freeze well! 1/2 cup unsalted ketchup 1 1/2 Tablespoons dry mustard 1 pound ground beef or turkey 1 small chopped onion 1/4 cup oatmeal 1/2 teaspoon salt 1/2 teaspoon dried oregano 1/8 teaspoon black pepper 1 egg white Preheat oven to 400 degrees F. Combine ketchup and mustard. Reserve 3 Tablespoons. Combine remaining mixture with all other ingredients. Divide into 4 equal portions. Shape into free-form loaves, place on greased cookie sheet. Spread reserved ketchup mixture over loaves (I add a teaspoon of brown sugar first) and bake for about 25 minutes. Contributed by Julie C. B.
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1 2 6 4
degreased pot roast pan juices 1 1/2 cups cooked, cut-up pot-roast vegetables 2 Tablespoons horseradish, grated Dry the surface of the meat. Heat the oil in a Dutch oven. Brown the meat over moderately high heat on both sides. Remove the meat from the pan and discard the pan fat. Return the meat to the pan and turn the heat to low. Add the onions. Sprinkle the meat and onions with salt, pepper, garlic powder, and paprika. Pour in the liquid, cover the pan, and cook over low heat 1 1/2 hours. Add the carrots and potatoes, baste them with the pan juices, cover the pan and cook another 1 1/2 hours, or until the meat is soft and tender. When the pot roast is done, remove it from the pan. Strain the pan juices into a bowl and measure out slightly more than 1 1/2 cups. Remove and discard the layer of fat that floats to the top, leaving 1 1/2 cups liquid and set it aside. Measure out 1 1/2 cups of the strained vegetables and puree them in a blender or food processor. Stir the puree into the 1 1/2 cups pan juices. Heat this gravy, remove it from the heat, and stir in the horseradish. Serve the brisket with vegetables and remaining pan juices, plus the horseradish gravy on the side. Contributed by Leah G. of Florida
7th Edition, 2010
1 clove 1/2 cup 1/3 cup 1 teaspoon 1/2 teaspoon 1/2 teaspoon 1/4 teaspoon Steps 1. Trim excess fat from shanks, if necessary. Coat shank with flour and heat in olive oil in 10-inch skillet over medium heat. Cook shanks for 20 minutes, turning occasionally, until brown on all sides; drain. 2. Place shanks in slow cooker. Mix remaining ingredients; pour over shanks. 3. Cover and cook on low heat setting for 7-8 hours or until veal/beef shank is very tender and pulls away from the bones. 4. Remove veal/beef shank and vegetables from cooker, using slotted spoon; place on serving platter. Skim fat from juices in cooker if desired. Pour juices over veal/beef and vegetables. ** *Make sure your butcher does not treat the veal/beef shank with any preservatives, spray or any other way. Shanks are not always available. You may need to order ahead. I picked up mine from a high-end grocery store that butchers their meat on the premises (Bristol Farms). **Another option with the juice and vegetables is to puree the vegetables with the meat juice and pour over the veal/beef shanks, as served in restaurants like Bucca de Beppo. Contributed by Lora of California Variation Contributed by Jill Ann R. Add 2 tomatoes, and we used a Merlot wine with the Beef Shank instead of a dry white. The first time I chopped the vegetables small, the next I left bite size chunks.
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veal shank (or beef shank)* unbleached flour olive oil chopped onion chopped celery chopped carrots (or use baby carrots) garlic, finely chopped water dry white wine non-iodized salt dried basil leaves dried thyme leaves pepper
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Sloppy Joes
1 1 1 1 1/2 1/2 2 2 ground beef or turkey chopped onion chopped bell pepper minced garlic clove cup water cup unsalted ketchup Tablespoons brown sugar Tablespoons tomato paste (preferably homemade) 1 Tablespoon vinegar 1/4 teaspoon dry mustard 1/4 teaspoon chili powder 1/4 teaspoon pepper Combine first three ingredients in large skillet. Cook until meat is browned, stirring to crumble, drain. Add rest of ingredients to skillet and mix. Simmer 15 minutes. Serve on rice (see rice discussion in the guidelines for the diet). Contributed by Julie C.B. pound small small
Chili Mac
1 ground beef or turkey (or 2 cups additional white beans for a vegetarian version) 1/2 cup chopped onion 1/2 cup chopped bell pepper 2 garlic cloves, minced 2 cups cooked pasta or rice 1/2 cup water 1 Tablespoon chili powder (without salt) 1 teaspoon cumin 1/4 teaspoon pepper 1 15-ounce can diced tomato (or fresh diced tomato) 1 cup white beans, cooked 1 can unsalted corn (or frozen or fresh corn) 1 8-ounce can tomato sauce (or homemade) 1 6-ounce can tomato paste (or homemade) Cook first 4 ingredients in large pot till meat is browned (or, if there is no meat, just the veggies simmered in liquid or sauted in oil). Add rest of ingredients and simmer 20 minutes, stirring occasionally. Contributed by Julie C.B.
7th Edition, 2010
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FajitasBeef or Chicken
1 1 1/2 1 1/2 1/2 minced garlic salt ground cumin chili powder (without salt) 1/2 teaspoon crushed red pepper 2 Tablespoons vegetable oil 2 Tablespoons lemon juice 3 Tablespoons vegetable oil 1/2 cup onion 1/2 cup green onion 1 cup sliced green & red pepper (some of each type of pepper) 1 1/2 pounds beef or chicken, sliced Combine first 7 ingredients. Pour over meat and marinate for 2 or more hours in the refrigerator. Saut vegetables in 3 Tablespoons vegetable oil in skillet until lightly brown. Remove from pan. Saut meat/chicken in skillet until done (approx 5-8 min). Add vegetables back to heat. Eat plain or over salad to make a great fajita salad. Or serve in corn tortillas made with only corn, lime, and water. Another variation:serve with tomatoes, guacamole, etc. Note: When not on the low-iodine diet, serve with flour tortillas, sour cream, guacamole, tomatoes, cheese, etc. Contributed by Julie C. B. clove teaspoons teaspoons teaspoon
chicken breast, cut into tenders 1 cup flour salt pepper 1-2 Tablespoons salt-free all-purpose seasoning 2 egg whites, mixed till foamy a little oil Mix flour and seasonings. Dredge chicken or steak in egg white, then in flour mixture. Saute in a little oil in a skillet. Contributed by Julie C.B.
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1 1 1
box Tablespoon
Seasoning for steak strips: teaspoon salt (non-iodized, non sea salt) teaspoon black pepper teaspoon onion powder teaspoon garlic powder Sprinkle beef with seasoning ingredients (adjust measurements to taste). Heat skillet and saut beef until browned and nearly done. Add onion and peppers to skillet. Heat until vegetables are slightly tender. Cook and drain pasta. Toss pasta with olive oil. Serve beef and vegetables on pasta. Squeeze lime juice on top. (Serves 4) Contributed by Nadine D. THANK YOU for the resources you provide for thyroid cancer patients! I was diagnosed last year, at age 29, and have found your website to be invaluable. Since I've appreciated the LID cookbook so much, I thought I'd send a recipe in for your consideration for the next edition. Again, thank you for all you're doing.
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Saut finely chopped onion and 1 cup of mushrooms with 2 Tablespoons of olive oil, until onions and mushrooms are soft. Add ground beef and cook until no longer pink. Add no-salt ketchup and water. Add 2 Tablespoons of unbromated and unbleached flour and stir until well blended and it starts to thicken. Salt (non-iodized, non-sea) and pepper to taste. Cover with foil and simmer for about 20 minutes. Cook some no-salt noodles that are egg free, and pour meat mixture on top. Very good with a side salad. Contributed by Margaret D.
Combine and mix all ingredients well. MEATLOAF Put in oiled loaf pan. Cook at 350 degrees for 1 hour - uncovered MEATBALLS Shape and bake covered at 350 degrees for 1 hour CABBAGE ROLLS Steam fresh cabbage leaves 3-4 minutes, just till pliable. Place 1 large meatball in each cabbage leaf and roll to enclose meatball in the leaf. Place in baking dish with cup water and cover. Cook at 350 degrees for 1 hour. Optional Ingredients (all are actually optional) finely chopped apple wheat germ corn meal peppers Contributed by Barrett H. I CANNOT THANK YOU ENOUGH FOR MAINTAINING THIS SITE AND THIS COOKBOOK. The cookbook gave me so many great ideas that we didn't really feel deprived (much, at least) whenever my husband had to be on a LID. Editors Reply: You are quite welcome and thank you for the recipes. What a great idea of taking one recipe to make three items.
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Hamburgers
1 pound lean ground beef 1 medium onion 1 egg white Mix together with hands, form into patties, fry and enjoy! Be sure to spray skillet with non-stick cooking spray. The combination of the onion and egg white make the lean ground beef moister replacing the fat. Contributed by Fawn K.
Tacos
1 pound ground beef or other meat preference
Seasoning Mix: 2 teaspoons cumin 1/2 teaspoon oregano 1/2 teaspoon non-iodized salt 1 teaspoon black pepper 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon cayenne pepper (more or less depending on your spice tolerance) 1 teaspoon corn starch 2/3 cup water
Directions: In small bowl mix together dry ingredients, set aside. Brown and drain beef. Add seasoning mix and water. Reduce heat and simmer 2 to 3 minutes. Enjoy! Jamie comments: I made a taco salad and scooped it up using the cracker recipe from the ThyCa Cookbook, but I think you can find special tortillas at a health market if you prefer. (Editors Note: ThyCas free Cookbook has a recipe for flour tortillas. In the grocery store, look for tortillas made from corn, lime, and water.) Contributed by Jamie M. Low-Iodine Recipe of the Month, May 2008
Add unsalted stewed tomatoes and unsalted tomato sauce, garlic, basil, and oregano to a saucepan (use a potato masher to mash up stewed tomatoes in the pan). Let simmer. Brown the chopped meat and strain any fat, before adding to sauce mixture. Continue simmering while you boil the macaroni for approximately 10-12 minutes or according to directions. Strain the macaroni and add to the sauce and meat mixture. Stir to combine, and then serve. (You may add noniodized salt to taste.) You can also freeze this sauce before you go Hypo. Contributed by Linda R. of Massachusetts Low-Iodine Recipe of the Month, June 2009 Linda writes: Happy Dieting
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Chicken
Chicken Pot Pie
2 1/4 2 1 1/4 1 oil flour chopped onion homemade chicken broth cooked chicken, diced salt & pepper to taste 2 cups salt-free frozen veggies (carrots, corn, peas, green beans) In a saucepan, heat oil, add flour, onion, salt, and pepper. Cook 1 minute. Remove from heat. Stir in broth and veggies. Heat mixture to boiling, stirring constantly. Boil and stir 1 minute. Stir in chicken. Pour into unbaked pie crust. You can top with additional crust or leave uncovered. Bake 25 minutes at 400 degrees F. Let stand 10 minutes. Contributed by Kimberly T. Tablespoons cup Tablespoons cup cup
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Add snow peas, sesame seeds, and do a good stir again. When chicken begins to separate its well done. Empty pan into baking dish now Put pan back on heat, let it get hot again, add oil to coat well again, and then 1 to 2 Tablespoons MORE oil. When its good and hot, add the rice and let it sit for a minute before tossing around. (Stir fry again..weeeee) Allow rice to brown and crisp up some, then return the first half to pan for a final stir in ( If there is a lot of moisture, use a slotted spoon to do this.) Top with scallions. VARIATIONS !!!!! Now you can add fresh mushrooms, cabbage, etc. (soft veggies). Do so just after the chicken with the garlic; for any roots or tougher (like the onion), add with the celery and carrot. I do add a couple of egg whites to the mix (when its just rice and its almost done). (Makes 2 to 3 servings) Contributed by W. Eugene Ellison, Chef
Chicken Giuseppe
1 medium onion 3 Tablespoon chopped garlic 3 Tablespoon s olive oil 1 teaspoon salt 3 whole skinned chicken breasts 1 can salt-free tomato paste 8 ounces package sliced mushrooms 1 cup red wine Finely chop the onion and saut under low temperature in the olive oil until translucent. Raise the temperature to medium. Add the garlic and mushrooms. Saut until the onions are caramelized and the garlic-mushroom mixture is lightly brown. Remove from skillet. Add the chicken breasts, which you have pounded thin, and cook 5 minutes on medium until they begin to turn white on the top. Turn and cook until brown. Remove the chicken breasts. Raise the temperature to high and add the wine to the pan to deglaze and cook off. Then, add the tomato paste, the onion mixture, and the chicken. Cover the pan, lower the heat to simmer, and let the chicken cook thoroughly. Serve over your favorite pasta. Contributed by Judy L., District of Columbia
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teaspoon tarragon teaspoon salt teaspoon black pepper cup dry white wine cup beef broth homemade Tablespoon cornstarch dissolved in Tablespoons water
In a large frying pan, heat oil over medium heat. Add chicken and cook, turning until brown all over, about 10 minutes. Remove and set aside. Add shallots to pan drippings. Cook 1 minute to soften. Add mushrooms; cook until lightly browned, about 3 minutes. Add garlic, tomatoes, tarragon, salt, and pepper. Simmer 5 minutes. Add wine and beef broth. Return chicken to pan, cover and cook over low heat until tender; about 20 minutes. Remove chicken. Stir dissolved cornstarch into sauce. Bring to a boil and cook, stirring until thickened about 1-2 minutes. Return chicken to pan and turn to coat with sauce. Serve with rice. Contributed by Leah G. of Florida
Chicken Curry
(This can also be made with leftover beef) Cook a whole chicken, or chicken pieces, ahead of time. Pick the meat off bones when cooled and make stock according to the recipe in this cookbook. Heat 2 tablespoons vegetable oil in deep skillet. Add and cook until golden: 2 large onions, chopped Stir in 2 1 1 1 flour sugar salt curry powder (or more to taste if you wish; I wait and add more later) Add stock to make 2 cups. Cook and stir until thick, let simmer for about 5 minutes on very low heat, stirring occasionally. Add chopped cooked meat. Taste and add more curry or salt to taste. I double the recipe and freeze individual portions. Great to pop out and microwave. Serve over pasta with a salad. A wonderful meal. Contributed by Susan L. teaspoons teaspoon teaspoon Tablespoon
Basil Chicken
4 chicken breast halves without skin 1/2 teaspoon paprika 1/3 cup chicken broth homemade 1/3 cup white wine 1 teaspoon dried basil 2 Tablespoons vegetable oil Heat 2 Tablespoons oil over medium-high heat in skillet. Sprinkle chicken with paprika. Cook chicken 5 minutes on each side. Add remaining ingredients. Bring to a boil; simmer, covered, 10-15 minutes until juices run clear. Serve with sauce. Contributed by Leah G. of Florida
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Chicken Ridgewood
2 1/3 2 2 1 chicken breasts boneless bottle white wine medium onions diced medium green peppers diced whole garlic clove chopped flour oil salt black pepper Dredge chicken in flour seasoned with plain salt and pepper. Fry in oil until lightly browned; remove from pan. Saut garlic, onions, and peppers until onions are soft. Add a little of the leftover dredging flour. Deglaze (pour the wine in and hear it sizzle, stir to make gravy) with white wine. It will start making a sauce with white wine. Put chicken into a covered casserole, pour onion/garlic/peppers/wine mixture over it, cover, and bake about 45 minutes at 350 degrees F. Serve over rice or noodles, to rave reviews. Contributed by Barb B.
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heat, saut the next seven ingredients and remaining garlic in oil for 2 minutes. Add mushrooms; cook till peppers are crisp-tender. Add tomato and peas; heat through. Add rice; keep warm. Over medium-high heat, cook and stir chicken in lemon juice until no longer pink. Add to rice mixture; toss. Top with almonds. Contributed by a friend of ThyCa
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Unstuffed Cabbage
1/2 head 3/4 pound cabbage thinly sliced ground white meat turkey or chicken 1/2 cup unsalted bread crumbs or matzo meal 1 Tablespoon Mideastern spice mix (cinnamon, nutmeg, fennel, pepper, coriander, turmeric, ginger) 2 cloves garlic, sliced 1/2 medium onion, thinly sliced 1 Tablespoon olive oil 1 14 oz can no-salt stewed tomatoes in juice 2 Tablespoons apple cider vinegar 1/2 teaspoon sugar 1/2 teaspoon salt 1 cup brown rice, cooked per package directions Saut onion and garlic in olive oil. Mix seasonings, turkey, and bread crumbs or matzo meal. Form into little meatballs. Add meatballs, tomatoes, with juice and 1 can of water, plus the vinegar, sugar, and salt. Add cabbage and cook until meatballs are cooked through and cabbage is tender. Serve over cooked brown rice. Serves 2-3. Contributed by Joan S.
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BBQ Chicken
chicken parts with bone and skin cup ketchup (use low-iodine ketchup recipe from this cookbook) cup sugar cup vinegar cup water Tablespoon salt teaspoon pepper teaspoon chili powder (salt free)
1/2
1/2 1/2 1 1 1 1
Combine all ingredients. Arrange chicken in 9x13 pan. Pour sauce over chicken. Cook 3 hours at 325 degrees F, basting every 15-20 minutes until done. Comment: It really isnt that bad basting so often. I figure Im home anyway and this gives me an excuse to relax in front of the TV. Its also a good one if youve got folks helping out who are doing the cooking. This is a family favorite with my kids with Heinz ketchup. In particular they like it when I use the little drummettes used for hot wings. Contributed Julie C.B.
Italian Chicken
6 1 1 1 1 ounces fresh sliced mushrooms medium fresh sliced onion clove garlic, chopped teaspoon oil teaspoon basil cup chicken stock from this cookbook 1 tomato, skinned and cubed 1 whole head broccoli, cut into pieces, including stem 1 pound chicken breast, cubed Saut mushrooms, onion and garlic in oil. Add basil, chicken stock, tomato, and broccoli. Simmer 10 minutes. Add chicken breast cut into bite size pieces. Simmer till done, serve over fettuccini noodles. Contributed by Julie C.B.
7th Edition, 2010
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Millennium Chicken
3 pounds boneless chicken 40 cloves garlic 2 medium onions, quartered 1/2 cup lemon juice 1 cup sherry 2 Tablespoons Mrs. Dash No-Salt Blend 1/4 cup olive oil Brown the chicken and add to one huge pot with balance of ingredients. Cook for 2 hours in a 300 degree F oven. Baste every 1/2 hour. Contributed by Nancy C.
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Vinaigrette Chicken
1/2 chicken breast, cut into serving-size pieces (3-4 ounces) Dressing: Mix the following: 2 Tablespoons olive oil 2 Tablespoons red wine (or balsamic) vinegar 1 Tablespoon lemon juice 1 clove garlic, crushed/minced Italian seasoning, to taste I freeze these in individual servings, too. Just take out and microwave, grill, or bake! I dont always measure when I cook, so feel free to make the dressing to taste! Contributed by Donna of Virginia "Friend gave me a bread maker. What a neat toy! Even I can bake with it! I made Bettys Bread Recipe, and added dried apples & cinnamon to it. Yum! "I also made up several burger patties, and froze ahead the lunch in foil. Note: I added some Mrs. Dash grillmate steak/burger seasoning to the burgers. I also mixed up the veggies a bit- added green beans, squash, etc. (I even found my Whole Foods had a nice selection of pre-cut, pre-washed, veggies.)" pound
teaspoons teaspoon
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Bronzed Chicken
4 boneless, skinless chicken breasts, pounded to 1/4-inch thickness 1 teaspoon chili powder 1 teaspoon cumin powder 1 teaspoon onion powder 1 teaspoon garlic powder 1 teaspoon paprika 1/2 teaspoon salt or omit salt altogether 1/2 teaspoon pepper 1/4 teaspoon cayenne pepper or to taste 1/4 cup extra virgin olive oil sliced vegetables (optional, see recipe directions) Be sure to check the label on the spices for added salt. Mix all spices together. Dip chicken in extra virgin olive oil, then in spice mixture, or sprinkle spices on the oiled chicken, and fry. Use extra virgin olive oil in pan if needed. When the chicken is almost done, add sliced yellow squash, zucchini, onions, bell peppers to the pan and finish cooking them together. Chicken (and veggies) should have a bronzed appearance Sometimes, I cook veggies using the same spice mixture, without the chicken. Contributed by Vel
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Mix above ingredients until cornstarch is dissolved and lump free to make the sauce. 1- 1 1/2 pounds chicken tenders, cut up (organic; Not salt-water glazed for freezing) onion (cut up in bite-sized pieces) carrots cut up (cut up in bite-sized pieces) broccoli (cut up in bitesized pieces) mushrooms other vegetables of your choice peanut oil
1 2 or 3
medium
Saute chicken pieces in of the sauce mix until cooked through then remove from pan to bowl. Add more peanut oil and vegetables to pan and cook on high adding a little water and stir frying until vegetables are bright in color and still somewhat crisp. Then add remainder of sauce mix to pan along with cooked chicken and continue to stir until sauce is thick and clear. Serve with rice of your choice made without salt. Contributed by Thelma F. Thank you so much for the free cookbook. It has been a tremendous help to me for the last 4 years.
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cup pound
1) Preheat oil in fryer to 350 degrees. 2) Prepare the breading by combining corn flake crumbs, crushed red pepper flakes, cayenne pepper, cumin, salt, paprika, onion powder, and garlic in a medium bowl. 3) Beat the egg in a separate bowl. 4) Pour the flour into another bowl. 5) When oil is hot, bread the chicken by coating each strip in flour. Dip each piece in the egg mixture and then back in flour. Dip again in the egg mixture and then in the cornflake crumb mixture. 6) Fry each piece for 4-5 minutes or until chicken is golden brown. Contributed by June C. "Life is not about waiting for the storms to pass...it's about learning how to dance in the rain."
Fried Chicken
2 1/4 2 1 2 2 pounds cup Tablespoons teaspoon Tablespoons teaspoon chicken legs olive oil paprika garlic powder dried parsley kosher salt (non-iodized)
Fry chicken in oil in fry pan. Add spices halfway through cooking. Variation: Add sliced mushrooms to pan during the last 5 minutes of cooking. Contributed by Cindy M.
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5 11/2 1 3
Chicken Pesto
2 boneless skinless chicken breasts olive oil balsamic vinegar 1 1/3 1 box cup cup cup clove whole wheat pasta fresh basil olive oil pine nuts or slivered almonds (unsalted) fresh garlic
Flatten 2 boneless, skinless chicken breasts to about inch thickness, and cut into 1 inch strips In three bowls: Bowl 1: Add flour mixed with salt (noniodized, nonsea salt) and pepper to taste Bowl 2: 5 egg whites Bowl 3: Add unsalted matzo meal mixed with Italian herb seasoning Roll chicken strips in flour mixture then quickly submerge them in the egg whites. Next, roll them in the matzo meal mixture. Coat the bottom of a frying pan with olive oil (about 3 Tablespoons). On medium high heat, fry the cutlets (covered) for approximately 3 minutes on each side. The breading will become crisp and golden. You will probably need to add oil and fry the chicken in two batches. Serve warm or cold with freshly squeezed lemon. This recipe takes some time, but the leftovers are great cold for lunch. Contributed by Tracy H. Low-Iodine Recipe of the Month, July 2008 This is a recipe that Tracy adapted from one she has made in the past. The original recipe was not a lowiodine recipe. It called for whole eggs, regular breadcrumbs, and parmesan. So in exchange, she substituted egg whites, matzo meal, and Italian seasoning. Tracy says "My husband actually prefers this lowiodine version. I like to make a bigger batch so that I have a quick lunch the following few days. It is just as delicious cold. Sometimes finding recipes for the low-iodine diet is as easy as going through your favorites and making some minor changes. Thanks for ThyCas great cookbookit has been a huge help.
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Put chicken in a ziploc bag or plastic container with enough olive oil to cover it and about two or three shakes of vinegar. Marinade for about an hour or overnight. Grill as usual. Cook pasta as directed on box. Meanwhile, put all other ingredients into a small food processor, and mix until smooth. When the chicken and the pasta are done, add the basil mixture to the pasta, slice the chicken, and serve. Makes 2 to 3 servings. Contributed by Michele H.
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Rosemary Turkey
2 2 3 2 turkey legs extra virgin olive oil balsamic vinegar dried rosemary or fresh to taste 1 Tablespoon parsley flakes coarse ground pepper to taste Mix all ingredients in pan, and roll turkey legs in mixture, coating well. Cover with aluminum foil. Cook for 1 1/2 hours at 350 degrees. This recipe can be used for chicken also. Serve with steamed veggies and its great. Tablespoons Tablespoons Tablespoons Contributed by Terri Y. Low-Iodine Recipe of the Month, September 2008 I am a new cancer patient and have had a time eating since I am from the south and everything I really cooked was fried, had gravy on it, and so on. But this turkey is very good.
Mix all dry ingredients together first. Add all the ingredients to the turkey meat, mixing thoroughly. Add olive oil to frying pan, and saut meat until thoroughly cooked. Sauce 1 large can 1 can 2 1 cloves small
salt-free crushed tomatoes salt-free tomato paste olive oil garlic, chopped onion, diced
Saut garlic and onions in the olive oil, until translucent. Add crushed tomatoes and tomato paste. Cook on a low flame for approximately10 minutes. After meat is cooked, add it to the sauce. Serve over rotelle or penne pasta. Contributed by June C. Low-Iodine Recipe of the Month, October 2009
Oil a baking pan. Add chicken and onion. Mix cornstarch and orange juice. Add thyme. Pour onto the chicken. Bake at 325 degrees until tender, about 40 minutes. Serve with pasta or rice plus a vegetable such as green beans or no-salt peas, for an easy meal. Contributed by a Friend of ThyCa Low-Iodine Recipe of the Month, April 2009 An easy meal for the family or for unexpected guests. Easy to double for more people. Keeps well in warming oven, or when reheated. You can vary the measurements, depending on your preferences and what you have on hand.
7th Edition, 2010 ThyCa: Thyroid Cancer Survivors Association, Inc.SM www.thyca.org
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Pecan-Crusted Chicken
2 large boneless, skinless chicken breasts 1 egg white 1/2 teaspoon ginger 1/4 teaspoon sage pinches non-iodized salt, garlic, and pepper 1 cup finely chopped pecans Lightly beat the egg whites and spices together. Experiment with the spices I really liked the ginger with the pecans, but you may have another spice that you like better. Dip the chicken breasts into the egg whites and then coat with the pecans. Place the chicken on a foil-lined cookie sheet that has been sprayed with vegetable oil spray. Cook in a 350 degree oven for one hour. Enjoy with your favorite pasta or veggies. Contributed by Nancy K. Low-Iodine Recipe of the Month, February 2010 This is a recipe that I made up for myself. My whole family really enjoyed it. I'm really thankful for the cookbook it is a true gift!
A few grinds of fresh black pepper Blend all ingredients in a blender until smooth You only need to marinate the item up to 1 hour. Sometimes I mix the marinade up and put into a plastic freezer bag, add in the raw meat and freeze. Then its ready anytime. Perfect for when you are hypo! Once you are ready to start cooking, be sure to season up the item with some non-iodized salt to taste. Contributed by Suzanne B. of Virginia
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Put olive oil in small bowl. Add rosemary, thyme, garlic, salt, and pepper. Combine. Rub mixture into lamb, piercing lamb with a fork. Cover and refrigerate 2-3 hours. BBQ over hot coals for 15 minutes each side. To test, cut a small slit into thickest part of lamb. Lamb should be slightly pink inside. If done in oven, grill 4 inches from the broiler for 15 minutes on each side. To serve, slice diagonally across the grain. Contributed by a friend of ThyCa
Oriental Pork
1/4 1 1 chopped onion garlic, chopped chopped candied or fresh ginger 1-2 Tablespoons olive oil 2 boneless pork chops, cut into thin slices 1 cup snow peas or sugar snap peas fresh orange juice (enough to make a sauce and steam) 1 Tablespoon natural peanut butter, crunchy or smooth In skillet, saut onion, garlic and ginger in olive oil until translucent. Add snow peas, pork, orange juice, and peanut butter. Reduce heat and cover for 2 minutes. Serve over whole wheat pasta or basmati rice if desired. Serves 1-2. Contributed Sheryl J. cup clove Tablespoon
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Combine first 6 ingredients. Rub into pork. Brown under broiler (briefly 6-9 minutes each side). Put potatoes in crock pot. Place pork on top of potatoes. Pour broth over all. Cover and cook on low for 8-10 hours. (Gotta love having something that will be ready without much thought. I use creamer potatoes when Im not on the low-iodine diet, and leave the skin on.) Contributed by Julie C.B.
BBQ Pork
1 pork tenderloin, sliced into medallions 1 small onion, chopped 1 clove garlic, chopped 1 15-ounce can tomato sauce (or homemade) 1 Tablespoon white vinegar 1/4 teaspoon salt 1/4 teaspoon black pepper Heat a nonstick skillet over medium high heat. Add pork slices in a single layer and brown 2 minutes or so per side. Remove from heat. Add onion and garlic, saut till tender (about 5 minutes). Add tomato sauce, vinegar and salt and pepper and simmer one minute. Add pork, cover and simmer 15 minutes to finish cooking pork and thicken sauce. Serve over rice, or by itself. Contributed by Julie C. B.
7th Edition, 2010
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Breakfast Sausage
1 1 1/8 1/4 1/4 1/4 ground pork unseasoned salt ground pepper poultry seasoning thyme salt-free lemon herb seasoning Mix all ingredients. Cook a small amount of meat and taste for seasonings. Make small patties and fry until well browned on both sides and cooked through. Remove to plate and allow to cool. Wrap one or two patties at a time in plastic wrap, and place all in freezer bag. To serve, unwrap and microwave until heated through. Contributed by Georgia S. Georgia says: For weekend breakfast, serve sausage with fried potatoes and toast. The rest of the family can add fried eggs. With no milk for breakfast, I found that the extra protein and fat of these sausages helped keep me from getting hungry before lunchtime. pound teaspoon teaspoon teaspoon teaspoon teaspoon
Heat oven to 350 degrees F. In 1-gallon plastic bag combine flour, salt, and pepper; add pork chops; shake well to coat. Remove chops from bag; set remaining flour mixture (about 1 tablespoon) aside. In 5-quart Dutch oven over medium-high heat, heat oil; add chops two at a time if necessary to avoid overcrowding; cook 2 minutes on each side until golden brown. Remove chops to plate; drain off all but 1 Tablespoon fat. To drippings in Dutch oven, add potatoes, carrots, and onions; cook over medium high heat 3 to 4 minutes, stirring occasionally until lightly browned. Add garlic, rosemary, grated orange peel, and reserved flour mixture; cook and stir 1 to 2 minutes until flour is browned and vegetables are thoroughly coated. Stir in chicken broth and beer; bring to boil. Return pork chops to Dutch oven; bake, covered, 30 to 35 minutes until pork and vegetables are tender. Contributed by a friend of ThyCa
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1 1 1 1
Season pork chops with non-iodized salt to taste and coat with flour. Brown in skillet in about a tablespoon of canola oil. Pour off excess fat. Add cup orange juice and cook slowly 30 minutes or until meat is done. Remove meat from pan and add to remaining liquid a mixture of: cup orange juice, sugar, and flour Cook, stirring constantly until thick and smooth. Pour over chops. Delicious with basmati rice. (More gravy is even better.) *Or chicken tenderloins or chicken breasts sliced to similar size. From a Duluth, Minnesota, Episcopal Church cookbook, a gift so old and worn Ive lost the cover with specifics.
,
2 1 1 1 3 3
Brown seasoned chops in oil. Remove from skillet. Stir in flour, then water, vinegar, and raisins. Cook and stir to thicken. Arrange chops in casserole. Top with apples. Sprinkle with brown sugar. Pour raisin mix over. Bake covered 350 about an hour. From a Schenectady friend years ago. Contributed by Dian B. of Maryland Low-Iodine Recipe of the Month, December -Jan 2009-2010
Contributed by Dian B. of Maryland. Your cookbook has been very helpful and keeps improving. Thank you! My family has found three recipes, especially tasty and satisfying on the lowiodine diet. Two have been favorites for years, here slightly adapted to work within the restrictions. None is original with me.
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a drop non-iodized salt - optional a few drops maple syrup (or other sweetener) Buzz well in a blender, then strain in a fine strainer or cheesecloth- lined strainer (if you use cheesecloth wet it and wring it out first, so it doesn't absorb all your milk. Actually, the easiest way to strain issounds weird, but worksis through a new pantyhose knee-hi sock!) The nut solids can be used in other things (on cereal, in breads, etc.) Contributed by Mickie B. With a little extra maple syrup, you can pretend it's a milkshake (think maple-walnut - mmm).
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Brand Names?
We don't list brand names for the low iodine diet, because so many products are often changed or 'improved.' We encourage you to read labels of packaged products.
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vegetables. Don't be afraid to lessen the seasoningsI like is spicy. This soup just gets better and better in the fridge. I've adapted this soup from a recipe for a traditional Ramadan meal, which would include the lamb and wouldn't include the garlic or the wine! For a vegetarian version, omit the lamb. Hypo tip-I buy a box of wine at the outset of the low-iodine diet and use it instead of stock when cooking my beans and stir-frying. It is easier than trying to use corkscrew when hypo. I've never managed to make stock. Contributed by Evie H. from VA
Toss all veggies and seasonings in a roasting pan. Drizzle with olive oil. Bake in a single layer at 425 degrees F until cooked (about an hour). Using tongs, peel off tomato skins and discard. In a saucepan, heat broth and veggies. Simmer 10 minutes. Pure in batches in the blender. Stir in basil. Contributed by Tracy T.
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Gypsy Soup
3-4 2 2-3 2 .olive oil chopped onion chopped garlic 1-inch cubed sweet potatoes or sweet pumpkin (don't use acorn squash) 1/2 cup chopped celery 1 cup fresh, chopped tomatoes 3/4 cup chopped sweet green and/or red peppers 1 1/2 cups dried chickpeas (soaked) 1 cup cut green beans 3 cups water or stock 2 teaspoons paprika 1 teaspoon turmeric 1 teaspoon basilfresh or dried 1 teaspoon salt dash cinnamon dash cayenne 1 bay leaf Add ingredients to pot in order. Cook just about 20 minutes or until veggies are as you like them. (When off the diet add a Tablespoon of tamari or soy sauce at the end. While on the diet, you may want to increase the cinnamon and cayenne for flavor and decrease or eliminate the salt.) Contributed by Dale F. Tablespoons cups cloves cups
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Basic Gumbo
1 1 1 3 1 2 1 1 carrot black-eyed peas, frozen onion celery green or red bell pepper tomatoes, chopped frozen corn kernels frozen okra vegetable oil bay leaves oregano basil allspice cayenne pepper salt black pepper Make vegetable stock by boiling at least one carrot, several bay leaves, and any leftover root vegetables for 45 minutes in 6 cups of water. Add the blackeyed peas and simmer about 30 minutes. Chop the onion, celery, and the bell pepper. Remove all the celery leaves from the top of the bunch, rinse well, and chop them too. Saut the onion in a little oil. Add the celery, with leaves, and after a few minutes, the bell pepper. Sprinkle generous amounts of the spices in the pan, and saut another minute. Remove the carrot, vegetable pieces, and the bay leaves from the stock. Add the onion mixture and chopped tomatoes to the stock, and stir well, adding more water if necessary. Let simmer about 10 minutes. Chop the okra and stir in with the frozen corn; simmer another 10 minutes. Adjust the spices to taste, and serve, ideally with cornbread or any other freshly made bread. Serves 4 Contributed by a friend of ThyCa large package large stalks large large package package
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Cabbage Stew
1 cabbage head coarsely chopped 4 large carrots, sliced 3 medium potatoes, cubed 1 medium onion, chopped 5 cloves garlic 1/2 cup white wine 1/2 cup water 1/2 teaspoon thyme 1/2 teaspoon sage 1/2 teaspoon white pepper or lemon pepper salt to taste Put all in large Dutch oven; cover and bring to a boil; and then lower heat and simmer for about 30 minutes, until all is tender. Optional: Add mushrooms, zucchini, or whatever you like. Contributed by Leah G. of Florida medium
Chili
1 1 1 pound hamburger large onion, diced Tablespoon garlic powder or 2 Tablespoons fresh garlic 1/2 Tablespoon chili powder 1/2 teaspoon paprika 1/2 teaspoon cayenne pepper to taste 2 cups black beans 2 cups fresh tomato * see note Brown hamburger and onion. Drain. Add all remaining ingredients and simmer 1 hour. Note: To prepare fresh tomatoes, cut a small X in the bottom of the tomato and immerse in boiling water for 30 seconds. Remove and slip the skin off. Cut tomato in quarters and scoop out as many seeds as possible, reserving liquid. Dice. Contributed by Karen F. of South Carolina
Chili Powder
1 teaspoon paprika 2 teaspoon ground cumin 1 teaspoon cayenne pepper 1 teaspoon oregano 2 teaspoon garlic powder Combine all ingredients. Use with any recipe calling for Chili Powder Contributed by Sue L
cup
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Lentil Soup
1 2 2 1 1 2 2 1/2 2 lentils celery stalks with leafy tops carrots medium onion medium potato (optional) large bay leaves teaspoons salt (or to taste) teaspoon pepper (or to taste) teaspoons white or balsamic vinegar (more if desired) Wash and pick through lentils as directed. Peel and chop or thinly slice carrots and onion. Cut tops off celery, chop or thinly slice stalks. Peel and chop potato. In a Dutch oven or large pot, add all ingredients, including celery tops, except vinegar. Add 8-10 cups water. Bring to boil, simmer about 1 or more hours until lentils and vegetables are tender. Add additional water during cooking as necessary, and/or more salt and pepper if desired. When vegetables are tender, remove celery tops and bay leaves, add vinegar. Contributed by Ellen bag (16 oz.)
6 1/2 1 5 2 1 3 6
cloves cup
1 1/2
teaspoon teaspoon
Directions: 1. In a large stock pot heat oil. Add tortillas, garlic, cilantro and onion. Saut for 2-3 minutes. 2. Stir in tomatoes and bring to a boil. Add cumin, chili powder, bay leaves and chicken stock. Return to a boil, reduce heat to medium and add salt and cayenne. Simmer for 30 minutes. Remove the bay leaves and stir in the shredded chicken. Heat through and serve. This is a great recipe to make up ahead of going on the diet and freeze. Then, once you start the diet you can thaw, heat, and eat. Serve with a dollop of guacamole for an added treat (see guacamole recipe in this cookbook). Makes 6 servings. Contributed by Heather M.
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Minestrone
Makes a HUGE pot. Great to freeze. 3 Tablespoons olive oil 3 garlic cloves, chopped 2 onions, chopped 2 cups chopped celery 5 carrots, sliced 4 4 1 water tomato sauce white beans (cooked) 1 unsalted green beans (or fresh or frozen beans, cooked) 2 cups spinach (fresh or 1 frozen package) 3 zucchinis, quartered and sliced 1 teaspoon dried oregano 2 teaspoons dried basil salt and pepper 1/2 cup small pasta or rice (or more) In large stock pot, saut garlic, and onion for about 8 minutes. Add celery and carrots and cook an additional couple of minutes. Add water and tomato sauce and bring to boil, stirring frequently. Reduce heat and add white beans, green beans, spinach (thawed and drained if frozen, rinsed if fresh), zucchini, and spices. Simmer 30-40 minutes. Cook pasta and drain. Add to soup. Freeze into smaller portions for easy reheating. Contributed by Julie C. B. cups cups cup 15 -ounce can
In a small pot, add the lentils and add enough water to just cover them, bring to a boil, then reduce heat to a simmer and cover. Half-cook the lentils with some water (10-15 minutes). Drain. In a large soup pot, heat (medium-high) the olive oil, saut the onions until translucent, add the flour and mix. Cook for 10 seconds. Add 8 cups of water (or stock) and lentils, cook for 30 minutes, lower the heat, add orzo and cook until everything is tender. Season with salt and pepper to taste. Garnish with dried parsley. You can freeze some in small containers and eat it later. Contributed by Elif K.F.
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Veal Stew
1 1 veal stew meat onion, diced oil garlic 6 ounces homemade chicken broth or water mushrooms sliced 2 cups chopped tomatoes seeded and peeled red wine 2 Tablespoons paprika salt and pepper flour Use a pan you can put in the oven covered, like a shallow stew pot or Dutch oven. In oil, braise veal until brown. Add two tablespoons flour, paprika, salt, and pepper. Let cook 5 minutes stirring occasionally. Take out the meat and deglaze the pan with red wine. Add broth, tomatoes, onions, and garlic. Bring to a boil. Put the meat back in, cover and cook at 350 degrees F for 75 minutes. While it is cooking, saut the mushrooms in olive oil. Remove from oven. Take out meat and solids, reserve liquid to another bowl. Heat 4 tablespoons oil, add 1/4 cup flour, make roux. Add reserved liquid slowly, stirring to make the gravy. Add the mushrooms, put meat back and some of the onions, stir. Serve on noodles. For times that youre not on the low-iodine diet, substitute butter for oil. Contributed by Barb B. pound medium
medium pound
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Vegetable Stew
4 1 1/2 olive oil portabello mushrooms chopped thickly 1 medium onion 2 cloves garlic 1 Tablespoon chopped parsley 1 teaspoon sage (fresh) (1/2 teaspoon if dried) 1 teaspoon thyme (fresh) (1/2 teaspoon if dried) 1/2 teaspoon salt 1/2 teaspoon pepper 1 stalk celery chopped 1 small-medium zucchini chopped 1 potato peeled and chopped 1 carrot sliced 1/2 cup frozen peas cayenne pepper & cumin 1. Heat olive oil. 2. Add mushrooms, onion, garlic, herbs, spices, and celery. 3. Saute 10 minutes. 4. Add 2 cups of water and potatoes and zucchini and carrot and bring to boil. 5. Reduce heat and simmer 1 1/2 hours. 6. Take 4 tablespoons of broth and place in a small bowl. Add 2 tablespoons of flour and mix well to form a roux. Add back into pot and stir well. 7. Add peas and cook 10 more minutes. 8. Dust with cayenne and cumin once in bowls. Contributed by a friend of ThyCa Tablespoons
In a Dutch oven, brown beef, onions and garlic in oil; drain and return. Stir in water, 1 teaspoon salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 1-3/4 to 2 hours or until meat is tender. Add red potatoes, beef broth (note that some references disallow canned foods on the low-iodine diet, since come canning machinery may be cleaned with iodine-containing cleaners), oregano, and 1 teaspoon salt. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until potatoes are tender. Add peas; heat through. Combine cornstarch and lemon juice until smooth; gradually add to beef mixture. Bring to a boil; cook and stir for 2 minutes or until thickened and bubbly. Serves 4-6 Contributed by Lois J.
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Tomato Paste
6 quarts Roma tomatoes 1 large celery rib with leaves, cut up 1 Tablespoon basil 1 Tablespoon thyme 1 Tablespoon marjoram 1 Tablespoon oregano 3/4 teaspoon peppercorns 12 cloves 3 teaspoons salt 1 cinnamon stick 2-inch stick 1 clove garlic, minced Wash the tomatoes and cut into slices. Add remaining ingredients. Simmer these ingredients until the tomatoes are soft. Stir frequently. Put the vegetables through a fine sieve. Simmer the pulp over (not in) boiling water, or over direct low heat with the use of an asbestos pad to prevent burning. Stir frequently. After several hours, when the pulp is thick and reduced by about half, spread the paste to a depth of 1/2 inch on moist plates. Place the paste in the sun or in a 200 degree F oven to dry. When the paste is dry enough, roll it into balls, which you may dip in salad oil. Store refrigerated in airtight sterile jars. You can freeze it in small quantities. Contributed by a friend of ThyCa
Cut tomatoes into eighths. Peel and chop onions and garlic. Wash and coarsely chop the mushrooms. If using fresh herbs, wash then dice with a heavy knife into very small pieces. In a large (12 quart) heavy pot, combine all ingredients and stir to mix. Bring to a boil, then turn down to lowest setting. Simmer for to 1 hour. The mushrooms should be very slightly firm when done. Makes about 12-16 servings and can be frozen in serving size portions. The longer it sits, the better it is. Should make at least one day before using to let the flavors blend. Contributed by Russ
Spaghetti Sauce
23-25 (about 6 1/2 pounds) Roma tomatoes 2 large heads of garlic (about 20 cloves) 2 large yellow onions 16 ounces mushrooms 2/3 ounce fresh oregano (or about 2 Tablespoons dry leaves) 2/3 ounces fresh basil (or about 2 Tablespoons dry leaves) 2 teaspoons pepper 3 Tablespoons salt 6 Tablespoons white sugar 3 1/2 cups water 1/4 cup olive oil
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Preheat oven to 425. Use a jelly roll pan (a pan with a lip since the butternut squash will become moist as it roasts) lined with a Silpat baking sheet [non-stick silicone mat]. Rub squash with 1 Tablespoon of olive oil and sprinkle cut side with salt. Add thyme to the seed cavity. Place cut side down. Roast for 45 minutes until fork tender. Remove from oven and cool. While the squash bakes, saut onion with 1 Tablespoon of olive oil until the onions brown. Set aside to cool. Next, youll finish off the soup in the two batches in a food processor. Remove thyme from two of the four seed cavities. Scoop flesh from the skin of two pieces of squash, one with thyme and one with thyme removed. Add half of the sautd onions, 2 cloves of roasted garlic and 2 cups of veggie stock. Blend until smooth. Add more veggie stock until desired consistency. Remove and blend the 2nd batch with the remaining squash, onions, roasted garlic and veggie stock. Heat in a saucepan and serve. *This soup freezes well. I typically freeze half of this soup; it was great to have ready to go! You can also split the recipe in half. Contributed by Lily W.
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Fruit Glaze
4 frozen raspberries, cranberries, strawberries, or a combination 6 ounces cranberry-apple drink(concentrate) 2 Tablespoons cornstarch 2 Tablespoons water 1/3 cup honey 1 Tablespoon dry mustard 1 Tablespoon wine vinegar In a 2-quart saucepan combine 4 cups berries and frozen cranberry-apple juice cocktail concentrate. Bring to boiling; reduce heat. Cover; simmer until fruit is very tender. Strain mixture into a 2-cup liquid measure, pressing out the liquid with the back of a spoon. Add water, if needed, to equal 1 1/4 cups liquid. Discard pulp. In the same saucepan, combine 2 Tablespoons cornstarch and 2 Tablespoons water. Stir in liquid. Cook and stir until thickened and bubbly. Cook two minutes more. Stir in honey, mustard, and wine vinegar. Heat through. Cool, cover, and chill any leftover glaze for up to 5 days. Serve over chicken, pork, or turkey. Contributed by Leah G. of Florida cups
Non-Iodine Pesto
This sauce is great with plain pasta (perhaps with a few roasted vegetables and maybe some roasted pine nuts (if you like) and makes an easy meal once the pesto is ready and waiting in the fridge. It also is great for topping on pizzas or mixed in with pasta or as a filler in a low-iodine (no cheese) lasagne. 10 grams fresh basil (a few handfuls) 10 grams pine nuts (roasted but not salted you can roast them yourself!) 1 clove garlic extra virgin olive oil Put all ingredients in a blender and whiz until smooth. Put in suitable container and top with a little more oil. Keeps in the fridge for 3-4 days at least. Contributed by Line of England
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Bar-B-Que Sauce
6 1 7 2 medium whole tomatoes onion, finely chopped cayenne peppers, finely chopped fresh cilantro, finely chopped fresh basil, finely chopped salt sugar garlic powder red pepper
Ketchup
6 large or 8 medium tomatoes 1 medium yellow onion 4 cloves garlic 1/2 cup white sugar 1/2 cup cider vinegar 1/2 teaspoon allspice 1 Tablespoon salt Boil enough water to cover the tomatoes. After the water boils, place the whole tomatoes in boiling water for 1-2 minutes to loosen the skin. Rinse tomatoes in cold water and peel off the skin. Cut tomatoes in quarters and with a small spoon, scoop out and discard the seeds. Peel and chop finely the onion and garlic. Cut the tomatoes in small pieces. Add all ingredients to a medium sauce pan and bring to a boil. Reduce temperature to low and cook for about 3-4 hours until tomatoes, onion and garlic are very soft. Let cool, then refrigerate overnight. Pour the mixture into a blender and blend until very smooth. Pour into an air tight container and refrigerate. Makes about 20 ounces of ketchup. Contributed by Russ
Tablespoons
Peel and chop tomatoes. Put in saucepan. Chop onion and peppers and add to saucepan. Add rest of ingredients and bring to a boil over medium heat, then let simmer for about 10 minutes. Makes a great sauce for meat or a good salsa. Contributed by Anne K.
Blackening Mixture
for Seasoning Poultry, Beef, Pork 4 Tablespoons paprika 2 teaspoons onion powder 2 teaspoons garlic powder 1 teaspoon cayenne pepper powder 1 teaspoon white pepper, ground 1 teaspoon black pepper, ground 1 teaspoon thyme 1 teaspoon oregano 2 teaspoons salt (optional) Store in an airtight container. This can be multipled easily, just keep the ratios the same. (3 different pepper types may seem redundant, but they all add a distinctive characteristic). It can be used as a dry rub. It is spicy so use according to your taste. It can be used as a marinade by mixing it with balsamic vinegar and a little extra virgin olive oil, for poultry add a little sage. The ratios would depend on the quantity of meat you are making. Contributed by Jill B. of Virginia
6 ounce
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Vegetables
Quick and Easy Vegetables (and a Fruit)
Roasted Potatoes Peel and cut potatoes into wedges. Place in a cast iron frying pan. Drizzle with oil. Season with salt, pepper and rosemary. Bake at 400 degrees F until crispy. Turn part way through. Roasted Carrots with Fennel Peel and cut carrots into wedges. Drizzle with oil and season with salt, pepper and fennel seeds. Bake at 400 degrees F until cooked. Stir part way through. Sauted Apples 3 apples (such as McIntosh, Golden Delicious, Granny Smith), cored and cut in chunks 2 Tablespoons olive oil 1 teaspoon fresh thyme or teaspoon dried thyme 1 teaspoon grated lemon zest Salt and pepper to taste Heat oil in a skillet. Add the remaining ingredients. Cook until apples are tender (3-5 minutes). These are great served with pork. Barbecued Veggies In a ziplock bag, place Portobello mushroom tops and some Italian Salad dressing (recipe found in this book). Let marinate about 30 minutes. Remove from bag and grill, turning once. Do not over cook. These are delicious with steak and so easy to prepare. Zucchini can also be made in the same way. Slice zucchini in strips and marinate in a separate bag with Italian salad dressing. Grill on the barbecue until slightly tender, turning once. Contributed by Tracy T.
Fried Eggplant
1 small to medium eggplant flour kosher salt and pepper Pam~Olive Oil-flavored nonstick spray Peel eggplant and slice into 1/4 inch slices. Take a slice of eggplant and press into flour on both sides. Spray slice with nonstick spray, and place in skillet on medium. Continue with the rest of the slices according to what fits in the skillet. As each slice is cooking, spray the top side of the slices and turn after 3-4 minutes. Continue cooking for another 3-4 minutes and dust lightly with salt as you remove from skillet. Keep slices warm as you continue to cook remaining eggplant in the same way. Serves 4. Contributed by Jo Anne H.
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Vegetarian Pasta
Sent by one of our European friends, so the measurements are in grams. Note from Jodi: "This pasta is yummy. You can make a huge batch to freeze. It looks like a lot of ingredients, but if you chop up everything in the food processor, you then just throw it in the pot and let it cook. Its really easy." Ingredients: 2 teaspoons olive oil 1 large onion (finely chopped) 2 cloves garlic (minced or chopped) 400 grams (14.12 ounces) coarsely grated carrot (you can do this in a food processor or mini chopper. Ditto the other vegetables) 400 grams (14.12 ounces) coarsely grated sweet potato 400 grams (14.12 ounces) zucchini, chopped 1 large red capsicum (pepper), finely chopped 825 grams (29.12 ounces) crushed tomatoes 1 Tablespoon tomato paste (If you prefer, instead of the crushed tomatoes and tomato paste you can use pasta sauce. I use a basilflavored one and just added extra water.) 2 teaspoons salt 1 teaspoon to 1 Tablespoon dried basil (according to your taste and whether you use flavored tomato pasta 2 Tablespoons freshly chopped parsley pepper to taste 400 grams (14.12 ounces) cooked lentils (be sure to cook these separately) Method: Heat olive oil in a large non-stick fry pan or saucepan. Saut onion and garlic until onion is soft. Add vegetables, tomatoes and tomato paste (or tomato pasta sauce and extra water), salt, basil, parsley, and pepper. Simmer gently until vegetables are tender. Stir occasionally so it doesnt stick to the pan. Add cooked lentils last and heat through. Serve with your favorite pasta. You can also have it with rice. This serves 8. Just halve or quarter the recipe if you prefer. Contributed by Jodi F.
Oven-Dried Tomatoes
1 1/2 pounds plum tomatoes olive oil fresh basil Preheat oven to 200 degrees F. Slice tomatoes in half lengthwise. Arrange with meat up on cookie sheet. Drizzle oil over each tomato. Sprinkle with chopped basil. Place in oven for 7-8 hours Contributed by Robin G.-A.
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Veggie Burgers
3 3/4 vegetable oil zucchini chopped to kernel size, or corn kernels 6 mushrooms, chopped 1 yellow onion, chopped, or 2 scallions, chopped 1/2 red bell pepper, chopped 1 clove garlic, chopped 1 teaspoon cumin dash cayenne pepper 1/2 cup spinach, chopped 1 carrot, peeled and grated 1 small potato, peeled, grated 1 egg white or egg white substitute salt and pepper 1/2 cup crumbs from fresh lowiodine bread (see recipes in this cookbook) Heat 1 Tablespoon oil over medium-to-high heat. Stir in zucchini (or corn), mushrooms, onions (or scallions), and bell pepper. Cook for 3-4 minutes. Add garlic, cumin, and cayenne and cook for 30 seconds. Remove from heat and combine in a bowl with spinach. Add carrot and potato and stir to combine. Add egg white and season with salt and pepper. Stir in enough bread crumbs so the mixture holds together. Shape it into 6 disks on a plate and chill for 1 hour. Heat 2 Tablespoons oil in skillet and cook burgers until golden on each side. Enjoy! More tips: I am sure you could grill it too, though Id recommend doing it on foil, as mine were fragile. They freeze great and are a good makeahead meal before going super-hypo. I toasted some approved bread, spread some of Russs blender mayonnaise (from this cookbook) on it and garnished with avocado and tomato. Its fun to play around with the veggies, too. I keep the potato and carrot every time though. I (usually) cant eat anything without cheese and didnt even miss it on this! Contributed by Kathleen L.
7th Edition, 2010
Eggplant Curry
2 eggplants, peeled and cut into inch cubes 1 Tablespoon salt olive oil 3 medium Vidalia or Spanish sweet onions, thinly sliced 6 cloves garlic, minced 1 Tablespoon ground coriander to 1 teaspoon cayenne pepper teaspoon turmeric 8 jalapeno peppers, seeded and minced cup dried, unsweetened, shredded coconut meat juice of whole lemon zest of whole lemon 1 bay leaf 1 teaspoon sesame seeds 1 cup water 1 teaspoon sugar 1 teaspoon mustard seeds cup cilantro leaves, minced (optional) Lay the eggplant cubes on a couple of layers of paper towels and sprinkle with 1 Tablespoon salt. Roll the cubes up in the paper towels to absorb excess moisture for 30 minutes. Unroll and pat dry. Heat a large skillet to medium-high, and add enough oil to almost cover the bottom. Cook the eggplant in 2 batches for about 6 minutes each. Remove eggplant and keep warm. Heat the skillet to medium-high and add about 2-3 tablespoons oil. Add onions, garlic, coriander, cayenne, turmeric, and jalapeno. Cook until soft, about 5-7 minutes. Stir in shredded coconut and cook an additional 2 minutes. Stir in the lemon juice, lemon zest, bay leaf, sesame seeds, and water. Return eggplant to skillet. Cover and reduce heat to simmer. Simmer for 90 minutes. Remove bay leaf. Stir in sugar, mustard seeds, and cilantro. Cook for 5 more minutes. Good hot. Serve alone or over noodles. Also good as a spread on matzo. Contributed by Julia S. large
Tablespoons cup
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Ratatouille
1 Tablespoon olive oil 1 small onion chopped 1/2 red bell pepper chopped 1 small eggplant chopped 2 cloves garlic chopped 1/2 teaspoon basil 1/2 teaspoon salt 1/2 teaspoon pepper 3 fresh tomatoes crushed 1 carrot chopped 1 yellow squash sliced 1/2 cup chopped mushrooms Heat oil in soup pot. Add onion, pepper, half of the eggplant, garlic and spices. Saute for 5 minutes using a wooden spoon. Add remaining ingredients with 6 cups of water. Bring to a boil and then reduce to a simmer for 20-30 minutes. Remove half of the soup and place in blender. Blend until silky and smooth. Return to soup and stir. Ladle into bowls. Contributed by Robin G.-A.
Roasted Asparagus
1 4 asparagus olive oil fresh parsley fresh chives fresh tarragon Break off and discard woody ends of asparagus. Place asparagus in ceramic baking dish. Pour on olive oil. Toss to coat. Bake at 500 degrees F 10-12 minutes. Toss with fresh herbs. Contributed by Robin G.-A. bunch Tablespoons
Stewed Tomatoes
6 large tomatoes 1 teaspoon onion minced 1/2 cup celery chopped 3 cloves garlic 3/4 teaspoon salt 1/4 teaspoon paprika 2 teaspoons sugar 1/8 teaspoon basil Peel tomatoes and cut into large chunks. Combine all ingredients in a heavy pan and cook over slow heatabout 20 minutes. NOTE: The tomatoes may be thickened with 1/2 cup of fresh bread crumbs. Contributed by a friend
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Giordano Spaghetti
1/2 pound whole wheat spaghetti 10 mushrooms, sliced 1 large red onion, sliced 1 teaspoon fresh garlic, minced 1 bag spinach, washed 3 Tablespoons olive oil Cook spaghetti according to package directions. Drain and toss with 1 Tablespoon olive oil Heat remaining oil in saut pan. When sizzling, add onion, mushrooms, garlic and spinach. Cook about 5-10 minutes. Toss with spaghetti. Submitted by Diane G.
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Peel potatoes. Cut them up in quarters and grate in food processor. Add a medium onion to food processor. Drain excess water. Put in a large mixing bowl. In a separate dish, add eggbeaters, matzo meal, and non-iodized salt and pepper. Consistency should be sticky. Mix all ingredients together. Form patties. I use an electric skillet- latkes cook more evenly. Heat oil until hot. Cook until brown and crispy. Serve with applesauce (or sour cream- after you are off the low-iodine diet. Contributed by June C.
Roasted Garlic
1 bulb garlic olive oil non-iodized salt
Combine ingredients and bake in 350-degree oven for 15-20 mins. Contributed by Dana P. of Pennsylvania
Remove 1 or 2 layers of the garlic bulb coverings. Preheat oven or toaster oven to 350. Bake for 45-50 minutes until tender. *Can be used for many dishes including soup, hummus or spread on Low-Iodine Diet bread. Contributed by Lily W.
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Hash Browns
raw potatoes oil non-iodized salt pepper onion powder garlic powder Peel the potatoes then shred them using a grater. You will want to rinse the shredded potatoes until the water runs clear to be sure all the starch is removed. Run them through a salad spinner to remove all the water (or dry them really well). Heat oil in frying pan and once hot, add potatoes. Season potatoes to taste. Cook on medium to medium/high heat. They will take 15-30 minutes to cook depending on how full your pan is. You could also add chopped onions and/or green peppers to the potatoes while cooking. Great as a side dish. Submitted by Suzanne B. of Virginia
Fried Rice
1 Serving multiply the recipe to make more servings 1 Tablespoon olive oil 1 Tablespoon chopped onion 1 Tablespoon chopped celery 1 Tablespoon thinly-sliced carrot 1 cup cooked basmati rice 2-3 ounces cooked meat (chopped chicken, thinly sliced beef, ground pork, etc.) 2 Tablespoons frozen no-salt peas 1 egg white non-iodized salt to taste Heat oil over medium heat in 8-inch non-stick skillet. Add onion, celery, and carrot and saute 2-3 minutes. Add rice, meat, and peas and heat through. Move rice mixture to outsides of pan, leaving an empty circle in the middle. Add egg white to middle of pan and stir frequently (stir the egg white only). When egg white is cooked, mix in with the rice mixture and add salt to taste. Deb writes: This is a quick and easy meal you can make with ingredients you hopefully have on hand for your lo-io diet.. Contributed by Deb S. of Wisconsin Low-Iodine Recipe of the Month, May 2009 I just got done with my low-iodine diet. Your cookbook was very helpful.
French Fries
Wash, peel, and cut up potatoes into slices (not too thin). Add vegetable oil (such as canola oil) to a skillet or frying pan. Heat oil. Add potato slices (please watch out for spattering hot oil). Once slices start to turn golden brown, remove them onto a paper towel . You can sprinkle them with non-iodized salt if you wish, or just have them with unsalted ketchup. Contributed by Linda R. of Massachusetts
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Cut up margarine (or use olive oil) and stir into rice until melted. Fluff and serve. If you want to use brown rice, add approximately 2/3 cup additional water and cook the rice and broth for about 10 minutes before putting into casserole and into the oven. *You can also add some chicken breast on top of the rice and it will be a complete meal. *I sometimes like to use 4 cups broth (no water) for a stronger chicken flavor. **I consider this comfort food, and it is easy, too one of my requirements when cooking while hypo. Contributed by Sherry S. Low-Iodine Recipe of the Month, February 2008
Preheat oven to 400 degrees F. Spray or grease a 9 inch x 13 inch size or similar-sized casserole dish with lid. In saucepan, heat the water and broth. Add noniodized salt and pepper. Add rice and stir. Add veggies and stir. Pour into casserole and cover. Bake 15 minutes at 400 degrees; then reduce temperature to 350 degrees and bake for 30 additional minutes or until rice is tender.
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Suggestions
Contributed by Suzanne K. G. of New York A life saver for me is to roast a ton of vegetables ahead of time and have them on hand and ready to eat on their own or over potatoes or pasta or mixed into an egg white omelette. I dont love egg whites on their own but if there are gooey caramelized onions and sweet red peppers and mushrooms to mix in, it makes it very delicious. I also buy salt-free ketchup and use it on things I wouldnt normally use ketchup on to keep it more interesting. If people live in a large city and have the better markets and they take the time to read labels there are many ready to eat foods that you can buy. I made granola and thats been good to munch on to satisfy my sweet tooth and I used a lot of different nuts and seeds and dried fruits like cranberries, raisins, mango and crystallized ginger. I also made muffins with oats, oat flour, nuts, dried fruit, maple syrup, egg whites, apple sauce and sweet potatoes that are amazingly moist and satisfying. I dont have a recipe as I just throw it together but I think that without egg yolks and butter you have to be a little inventive. I try to have fun with the diet vs treating it as a chore or punishment and try things I might not otherwise - and for me one of the best parts is telling myself that I dont have to worry about carbs or calories or sugar for these 2 weeks so its nice to have a break from that. Thanks for all you do.
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Lunch
Dinner Menus Goulash (made with LID appropriate ingredients) and Green Beans Hamburger and French Fried Potatoes (without skins) Chicken Breast and Mashed Potatoes (made without milk) Beef Roast, Carrots, Green Beans, and Mashed Potatoes (without milk) Steak and Baked Potato (no skins) Spaghetti, Tomato/Meat Sauce (no-salt), and Green Beans Kids' Snack Ideas Sorbets instead of ice cream (make sure these dont contain seaweed based additives) Italian Ice Popcorn popped in canola oil and salted with non-iodized salt to taste Fresh fruit Fresh vegetables Unsalted peanuts (add non-iodized salt or non-sea salt to taste) No-sale Tortilla chips Fruit leather Fruit snacks Matzo crackers with no-salt peanut butter Contributed by Melissa L. of Pennsylvania Low-Iodine Tips and Recipes of the Month, June 2008 Melissa has shared her recipes for many of these dishes on this page: http://www.thyca.org/pediatric/lid-kids.htm
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Garbanzo Beans
Protein to add to your meals, salad or make hummus 1 cup dry beans = 2 cups of cooked beans Soak beans overnight in cold water. Cover the beans with 2 inches of water. Discard water and rinse beans. Add the ratio of 3 cups of water to 1 cup of dried beans in stock pot. Simmer for 20-30 minutes. Drain and they are ready to use. *The same ratios can be used for black beans. Simmer for 30-40 minutes Contributed by Lily W.
Blend sesame seeds in a blender and grind until smooth. Add sesame oil, and salt, and then slowly add 1/4 cup of water while blending. Blend until completely smooth. Yield: 1/2 cup -- about twice what you need for this hummus recipe.
Heathers Hummus
dried chickpeas, equivalent to 16-ounce can, soaked for 24-plus hours 1/4 cup water 3-5 Tablespoons lemon juice (depending on taste) 1 1/2 Tablespoons tahini 2 cloves garlic, crushed 1/2 teaspoon non-iodized or kosher salt 2 Tablespoons olive oil Drain chickpeas. Combine all ingredients except water in blender or food processor; blend. Add 1/4 cup of water, or enough to make the consistency to your liking. Blend on low until thoroughly mixed and smooth. You may wish to add more salt and garlic to taste; be sure to mix it in thoroughly. Store in an airtight container and refrigerate what you don't eat. You can serve it with a little pool of olive oil on top if you like - yum! Contributed by Heather L. of California
Lilys Hummus
1 8 1 1/4 3 2 1/4 1/4 ounces Tablespoon cup Tablespoons Tablespoons teaspoon dash cup clove roasted garlic, peeled cooked & cooled garbanzo beans tahini (no-salt) water olive oil lemon juice cumin cayenne pepper, optional toasted pine nuts non-iodized salt to taste
Contributed by Lily W.
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Superior Mole
Summer version of Guacamole (non-spicy) 2 avocados, mashed 1 medium tomato, chopped small onion, chopped cucumber, chopped juice of fresh lemon 1/4 to teaspoon salt Mix all ingredients together. Contributed by Kimber S.
Salsa Fresca
3 1 1 Tablespoons pound small finely diced onion Roma tomatoes, diced
finely diced green or jalapeno chili 2 Tablespoons chopped cilantro or dried cilantro spice 3/4 teaspoon sugar 3/4 teaspoon salt 1 Tablespoon fresh lime juice Combine all ingredients and chill. Stores in fridge up to 5 days. Contributed by Rae K.
Pico De Gallo
Chop 1 to 2 tomatoes. Chop 1 to 2 jalapeno peppers (remove seeds). Chop 1/4 to 1/2 of a yellow or white onion. Mix all ingredients together. Season to taste with non-iodized salt, pepper, cilantro, garlic powder and onion powder. Serve with homemade tortilla chips. Contributed by Liz M.
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Peanut Butter
4 cups (approx 1.5 pounds) unsalted peanuts 1 teaspoon salt 1/4 cup granulated sugar 1/2 cup vegetable oil If nuts are not roasted: Preheat oven to 350 degrees F. Place peanuts in a single layer on baking sheet and place in oven. Cook until peanuts are toasted, approx. 6-8 minutes. Shake pan a couple of times for overall browning. Remove pan from oven. Place roasted peanuts in food processor (they can still be warm from roasting). Add salt and sugar. Turn on processor and drizzle in oil. Process until smooth. Contributed by Kim S. of New Jersey
Tostadas
"Bearitos" tostada shells (at natural foods stores) are unsalted. You can also use plain corn tortillas and either bake or fry them. Most are unsalted. Mash up white beans and season with cumin, jalapeno, salt, cilantro (whatever strikes your fancy). Spread on tortillas/tostadas with chopped avocado, lettuce, tomato, seasoned ground beef or chicken, and homemade salsa. You can find tortilla chips that are unsalted and delicious. (You can salt them at home if you want the salt.) You can mix the avocado and salsa and some lime juice for a good guacamole. It does not hold well, so only make what you will eat! Contributed by Julie C. B.
Pineapple Salsa
2 cups 1/2 cup 1/4 cup Vidalia onion 1 1 Tablespoon diced pineapple diced tomatoes finely chopped red or sweet finely chopped jalapeno zest of one lime & juice olive oil non-iodized salt to taste
Mix all ingredients in a bowl and chill. If possible, make it the day before and allow the flavors to build. *Great with tortilla chips that are paper thin and salt free. Warm the chips and sprinkle with a little noniodized salt. Contributed by Lily W.
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bunch cilantro (cut the ends off the stems and rinse before using) cloves garlic limes (you just need the juice add a little at a time to control the consistency)
2-4 3-5
2 1/2 1/2
Zest of 1 lime (only the green part of the skin no white) A few grinds of black pepper
** Optional **1 or 2 jalapeno peppers chopped (or can use crushed red pepper) Serve with your favorite tortilla chips. Whole Foods brand 365 makes a great no salt chip. Contributed by Suzanne B. of Virginia
Put all ingredients into the food processor and blend until smooth. You will want the consistency to be spreadable, but not too loose. Dont add all the lime juice at the beginning, because you might make the puree too wet. Taste and add non-iodized salt if needed. This is great as a dip with tortilla chips or to use it in place of refried beans in any of your favorite dishes. Contributed by Suzanne B. of Virginia
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Breakfast
Fruit Shake
1 banana 1 cup orange juice 1 cup water 1/2 tray ice cubes Place all ingredients into a blender and liquefy! Some additional pulsing might be necessary to break up some of the ice cubes. Feel free to add raspberries, blueberries or cut up strawberries for a flavor variation! Makes approximately 32 ounces when blended. Great as a breakfast shake (very filling!) or just as a refreshing beverage. Contributed by Lauren P. of Maryland Top with honey or cinnamon sugar, and raisins. Contributed by BethAnn L.
Jelly Omelet
2 Tablespoons jelly (grape or any flavor) All Whites, Egg Substitute (Equivalent of 2 eggs) nonstick cooking spray Spray an 8" skillet with nonstick cooking spray and place over medium heat. Pour egg substitute into skillet and cover, to allow both sides to cook quickly, about 2 minutes. Place 2 tablespoons of jelly in center of cooking egg, and gently fold one side of the egg over jelly to the other side. When jelly starts to slide out of the ends of the egg, remove omelet from skillet and enjoy! Contributed by Lauren P. of Maryland
Fruit Smoothie
1 1/2 cups orange juice 1 Tablespoon powdered egg whites (found in bakery aisle or with health foods) 1/2 banana handful frozen strawberries and/or blueberries to taste Blend in blender until smooth. Yields about 2 tall glasses. This is a great start to the day: We like it along with a bowl of oatmeal. "Thank you for your recipe book. It was very helpful during this stressful time." Contributed by Darlene H.
cups cup
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Add raisins/and or dates. Pour water over the mixture. Cover bowl and microwave 5-6 minutes on high. Let stand covered at least 2 minutes. Add brown sugar to taste. Contributed by Kathy C.
Griddle Cakes
Beat 2 egg whites with 2 Tablespoons sugar Add 1 teaspoon vanilla Stir in: 1 cup flour 2 teaspoons baking powder 1 teaspoon salt 1 teaspoon cinnamon 1 teaspoon vegetable oil Then add 1/2 cup water (more as desired for batter thickness) Stir until the batter is the consistency of thick cream. I make mine a bit thicker because they are filling. Spoon batter onto hot griddle which has been greased with a bit of vegetable oil. Makes about 8 griddle cakes. Excellent hot with homemade jam or real maple syrup. Freeze leftovers and pop in toaster. Also excellent with breakfast sausage recipe. Contributed by Susan L.
powder last. This makes the wheat pancake flour thinner and fluffier. Contributed by Jill Ann R. From Jill: Thank you for all the hard work you have done with the recipes book. This is the third time that I have had to do the Low-Iodine Diet and the first time I am actually enjoying the meals!
Pancakes
1 cake compressed or 1 package active dry yeast 4 cups water (amount may need adjustment, depending on type of flour you use) 1 teaspoon sugar 4 1/2 cups flour (can be bleached, wheat, buckwheat, or combination) 1 teaspoon salt Soften compressed yeast in lukewarm water (85 degrees) or active dry yeast in warm water (110 degrees). Add sugar to mixture. Combine dry ingredients. Add yeast mixture. Stir well. Let stand overnight at room temperature. Bowl must not be more than 1/2 full. In morning stir batter and add: 2 Tablespoons brown sugar 3/4 teaspoon baking soda 1 Tablespoon oil Cook on lightly greased griddle. (These are amazingly light!) Contributed by Ann M.
Beat egg whites and sugar. Add vanilla. Stir in remaining ingredients. Recipe makes about 8 pancakes. Contributed by Judy S. of Florida
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Beat egg whites and sugar. Add vanilla. Stir in remaining ingredients. Cook on griddle. Recipe makes about 8 pancakes. Contributed by Judy S. of Florida Low-Iodine Recipe of the Month, January 2009 These were so delicious you wouldn't know the difference from regular pancakes.
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Egg in a Ring
Something my husband ended up having for breakfast most days was Egg in a Ring. He used 2 slices of home baked whole wheat bread, on which I put some Italian seasoning. With a small glass or cup, make a hole in each slice and take out the bread ring. Beat egg whites with non-iodized salt and pepper to taste. Place slices in greased skillet. Pour egg white in the holes in the bread. Once the egg white is solid, turn slices over to get a brown crust on the egg whites on the other side as well. Cover the egg with the removed round piece of bread, like putting a lid on a pan. Hope this helps. Contributed by Stella and Mark H. of Indiana
side of serving plate. If desired, garnish with cilantro and/or a slice of lime. Contributed by Mo O'C. of Spokane, Washington I like to present good food with a bit of flair. I think when we are going through tough times, that it is the little things that can make us smile, or at least grin! Treat yourself as well as you do your beloved guests! You are worth it! (Note: When you are off the Low-Iodine Diet, this is also delicious with a slice of pepper jack cheese added!)
Ole Omelet!
It is really simple: 1/2 1 1 1 1/4 cup Tablespoon Tablespoon Tablespoon egg whites chopped green onions chopped tomato chopped cilantro avocado, very thinly sliced lengthwise non-iodized salt to taste pepper to taste.
Pour egg whites into a heated non-stick small frying pan. Let set, flip. Fan the avocado slices across 1/2 of the egg surface, add chopped ingredients on top, spreading evenly to edges. Flip the uncovered side over to cover ingredients. Slip out of pan onto a serving plate. While not necessary, I often microwave the dish for 30 seconds to meld the flavors a bit. The avocado is creamier that way and I don't miss the cheese at all. If desired, serve with a no-salt corn tortilla heated in microwave for 30-45 seconds, rolled and placed on
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MORE ABOUT OATMEAL. Kathleen R says: [I found a quick-cooking] Irish Oatmeal that has been a life saver. No salt, no cholesterol, just oats. 1/2 cup of oatmeal and 1 cup of water. Microwave for about 2 minutes. Add whatever you like.golden raisins & honey; cinnamon & sugar & and nuts. They also have a great recipe for cookies on the back of the box. Just use 1/4 cup egg substitute for the egg.
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1 1/2 teaspoon or 1 teaspoon For 1 1/2 pound loaf 1 cup Plus 2 1/2 Tablespoons 1 Tablespoon 1 1/2 cups 1 1/2 cups 1 1/2 teaspoons 1 1/2 Tablespoons 2 Tablespoons 2 Tablespoons Or 1 1/2 teaspoons
bread machine or fast rise yeast Mix as directed on your bread machine instructions. If your machine has a wheat bread setting, set it to WHEAT BREAD. Contributed by Linda B.
Beer Bread
3 cups self rising flour (see below) 3 Tablespoons sugar 1 can beer (room temp) Mix all ingredients well. Put in a standard bread pan that has been sprayed with Pam or other non-stick spray Bake at 375 degrees F for 1 hour. Best if eat same day. Does freeze well. Self Rising Flour: 6 cups flour 3 Tablespoons baking powder 1 Tablespoon salt Sift all of above. Contributed by Monique C.
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Crackers
1 cup all-purpose flour 1/2 teaspoon salt 2 Tablespoon vegetable oil 1/4 cup water Preheat oven to 400 degrees F. Place flour, salt and oil in a large bowl and mix till well combined. Add about 1/4 cup water and mix till mixture holds together but is not sticky. Roll out on a lightly floured surface until 1/4 inch thick. Score lightly with a sharp knife if you want to break these into squares later on. Bake on a baking sheet till lightly browned about 10 minutes. Cool and enjoy. Makes 4 servings. Contributed by Monisha R.
A Note
I just want to thank your organization for making the low iodine cookbook available. My husband was diagnosed with thyroid cancer in December 2008, and he will be going in for radioiodine treatment next week. Faced with the restrictions given to him by the radiology department, I wasn't sure how I was going to keep him fed enough that he could continue to work for two weeks until the procedure. Your cookbook has helped us enormously!!!!! . The basic white bread recipe has also been a real life saver for us. I've never baked yeast bread before, but it was easy enough for me to make and to make well! I'm thinking of adding a little bit of saffron flavor next time, like one of the Eastern European Easter breads, just for a little variety. Thanks again for helping out those of us trying to help thyroid cancer patients. You've made my job much easier!!! Becki W. of Pennsylvania
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Cinnamon Bread
Batter 1/4 cup vegetable oil 1 cup sugar 4 egg whites 2 teaspoons vanilla 2 cups white flour 1 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1 cup water Topping 8 Tablespoons sugar 2 Tablespoons cinnamon 1 Tablespoon vegetable oil Mix the oil and sugar, stir in whipped egg whites, and add the rest (alternating the flour and water). Mix lightly. In a separate bowl, mix the topping ingredients together. Pour 1/2 the batter into a lightly greased loaf pan (9 x 5 x 2 1/2). Sprinkle over that 1/2 the topping. Add the rest of the batter and then the rest of the topping. Bake at 350 degrees F for 40 minutes. Insert toothpick to be sure center is done. Use thick slices for breakfast or as a snack. Contributed by Nina G. of Hawaii
Bagel Suggestion
from a friend of ThyCa Breakfasts were the hardest until I realized that some bagels would fit the restrictions. Check with a bagel store in your area. Ask if the dough is made on the premises. If so, you can ask to see the bag of salt used to make them. I found two stores in my area that make them on-site and use non-iodized salt.
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French Bread
1 1/3 active dry yeast warm water, 105-115 degrees F 3 cups all-purpose flour, reserve 2 teaspoons 1 teaspoon salt 2/3 cup very cold water In small bowl, sprinkle yeast over warm water. Set aside about 10 minutes, or until dissolved. In work bowl of food processor fitted with steel blade, combine flour and salt. Start processor and add yeast mixture. Add cold water in a slow steady stream as quickly as the flour absorbs it; this should take about 20-25 seconds. Continue processing until dough forms a ball, then for 60 seconds longer to knead dough. Sprinkle inside of a 1-gallon zip lock plastic bag with the 2 teaspoons of reserved flour. Remove dough from work bowl and shape it into a smooth ball. Place dough in prepared bag; squeeze out air and close the top; leaving space for dough to rise. Place in a warm, draft-free place to rise until doubled in bulk, about 1 1 1/2 hours. Release seal on bag and punch down dough in bag. Remove dough and shape into a 24 long slender loaf with tapered ends. Lightly spray a large baking sheet with nonstick spray. Place loaf on sheet and cut several diagonal 1/2 slashes across top of loaf. Spray a sheet of plastic wrap with nonstick spray and drape sprayed side loosely over loaf. Set aside in a warm, draft-free place to rise until doubled in bulk, about 30-40 minutes. Preheat oven to 400 degrees F. Bake for 20 minutes until well browned and bread sounds hollow when tapped on the bottom. Remove from baking sheet and cool on wire rack. Contributed by Nancy package cup
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Reminder!
Use only non-iodized salt and non-sea salt in these recipes.
Punch down dough; knead on floured surface into a loaf shape, and place in a greased loaf tin. Stand in a warm place uncovered for 40 minutes or until doubled in bulk. Bake in a moderately hot oven for 15 minutes, then reduce heat to moderate and bake for a further 40 minutes. Turn out on wire rack to cool. Electric Temperatures Moderately hot 220-230 degrees C 425-450 degrees F Moderate 190-200 degrees C 375-400 degrees F Gas Temperatures Moderately hot 190 degrees C 375 degrees F Moderate 180 degrees C 350 degrees F Serving Suggestions This bread is great for sandwiches and toast. Another great alternative is to make your own herb bread by brushing thick slices of the bread with olive oil, sprinkling with herbs and putting under the grill, in the oven, or in the toaster for a few minutes. You can also make garlic bread by brushing with oil and then either rubbing garlic over it or spreading some minced garlic on top. Contributed by Jodi F.
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Multigrain Bread
For a healthier bread, I add some old fashioned oatmeal and whole wheat flour intead of some of the white flour - comes out great! If you can get rye flour, use a cup of that for one of the whole wheats it's so good. 7 cups assorted flour (any combination I prefer 3 cups white, 3 cups whole wheat, and 1 cup old-fashioned oatmeal) 2 cups warm water 1 Tablespoon salt (non iodized) 1/2 cup sugar 1/2 cup oil 2 packets yeast 4 egg whites Mix, knead well, and let rise for one hour. Punch down. Form into breads (makes 3 large loaves) or rolls. Let rise for 1/2 hour. Bake at 375 degrees for 30 minutes. Contributed by Mickie B.
This is a great original bread recipe for the LowIodine Diet easy, nutritious, and good. I've shared it on the message board and people have really enjoyed it.
Put the oil in a small bowl. Put the sugar and cinnamon in another small bowl and mix well. Cut the bread dough into 16 roughly equal pieces. Take each piece, shape it into a smooth little ball, dip it in the oil (or brush with oil), roll it in the cinnamon sugar, and add to a loaf pan. You should end up with 8 balls on the bottom (2 rows of 4) and eight sitting on top of those, for 16 total. Let rise until just cresting the loaf pan, and preheat the oven to 350 degrees F. Bake 45 minutes or until done. Contributed by Serene V.
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Breadsticks or Rolls
8 ounces water at room temperature 1/2 teaspoon salt 2 Tablespoons olive or canola oil 3 cups all purpose flour (could substitute 1/2 cup with wheat germ or 1 cup wheat flour) 1 1/2 teaspoons active dry yeast Combine ingredients in bread machine from top to bottom. Use the "Dough" setting. Once dough is done, shape into breadsticks or rolls and bake at 425 degrees F for approximately 10 minutes. (I adapted this recipe from a recipe for a pizza crust. It makes an excellent pizza crust.) Contributed by Tracey L.
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In a large bowl mix 3 cups of all-purpose flour, 1/4 teaspoon instant yeast and 1 1/4 teaspoons salt. Add 1 1/2 cup water and stir briefly so it comes together into sticky dough. Don't knead! Cover and let it rest for at least 12 hours at a warm room temperature. Preheat the oven to 500 or even 515 degrees as well as a heavy 6 to 8 quart covered pot (cast iron, pyrex, or enamel). The dough's surface will have bubbles. Dump the dough onto a floured board. The stringy texture is from the gluten. Sprinkle the dough with flour and pat it lightly into a circle. Fold the edges to the center a couple of times to make a ball. Put the dough seam-side down on to a tea towel dusted with wheat bran, cornmeal or flour, and sprinkle some on top. Invert the dough into the heated pot, cover it with the lid and bake for thirty minutes. Take the lid off and bake for another twenty minutes until the crust is nice and brown. Turn the bread out of the pot and let it cool. Contributed by Nan F. of Maryland Low-Iodine Recipe of the Month, March 2009 Nan learned about this bread from New York Times food columnist Mark Bittman and Jim Lahey of the Sullivan Street Bakery in Manhattan, NY. Nan writes: First, thanks for your work on the cookbook. I eat a mostly vegan diet usually, and I found the veggie, bean, lentil, grain and salad stuff great. Especially helpful were tips on freezing meals and components ahead of time. I was diagnosed and treated a year ago, and am coming up on my first year whole body scan, started thinking about food prep in advance.
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Sourdough Starter
2 3 1 1/2 2 cups Tablespoons envelope teaspoon cups all-purpose or whole wheat flour sugar active dry yeast (1 Tablespoon) non-iodized salt warm water (105 degrees F)
In large non-metallic bowl, combine dry ingredients, and stir in warm water. Beat with a wooden or plastic spoon (small lumps ok). Cover bowl with a cloth. Set in a warm place, (85 degrees F). free from drafts. (Can put in oven with light on). Let ferment 2-3 days, stirring several times a day. If pink liquid forms on top, discard. If clear, stir back in. Store in plastic or glass container in refrigerator. Replenish after using with equal amounts of water and flour. If not used for several weeks, add equal amounts of water and flour. Stir and let stand at room temperature overnight; return to refrigerator. Will get more 'tangy' with age. Contributed by Jo W. of Arizona You've never had a sour dough starter? You either make it yourself (flour, milk, sugar, let it sit covered a few days at room temp and it gets 'yeasty'), or you get a starter from a friend. Then you use half, and add back half flour and milk again, and it keeps going, usually getting more 'sour' as it grows. That is how the great sourdough breads are made!
Mix together yeast and warm water. Stir until dissolved and set aside. In a large mixing bowl combine sourdough starter with oil, brown sugar, applesauce, salt, hot water, whole wheat flour and baking soda. Mix well. Let rest for 10 minutes. Blend in softened yeast mixture. Gradually add white flour as needed to make a moderately stiff dough. Turn out onto floured surface and knead for 10 minutes, adding more flour if necessary. Place in a greased bowl, turning once. Cover with a cloth. Set in warm place free from drafts and let rise for 1 to 2 hours or until doubled in size. Punch down dough. Shape in 2 loaves. Place in greased loaf pans. Cover with a cloth and let rise in a warm place free from drafts until almost doubled in size. Bake at 350 degrees for 35-45 minutes. Makes 2 loaves. Enjoy!!! Contributed by Becky D.
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Biscuits
In a mixing bowl, mix together: 2 cups sifted flour 3 teaspoons baking powder 1 teaspoon salt then add all at once 1/3 cup oil (I use canola) 2/3 cup ice cold water Mix together until a ball is formed. Knead about 8 or 10 times. Roll or pat out between two sheets of wax paper until about 1/2 inch thick, cut with a biscuit cutter or a glass, and place on an ungreased baking dish. Bake for 10 minutes in a 475 degree F oven, or in a toaster oven as I do at 450 degrees F for 10 minutes. (My wife hates to be without biscuits, so I came up with these changes to our usual biscuit recipe.) Contributed by James L J. of Oregon
Orange Muffins
1 1/2 2 1/2 1 3 3 1 1 orange juice vegetable oil white flour sugar orange extract egg whites teaspoons baking powder teaspoon salt cup pecans, optional (unsalted, chopped into pieces) Beat the sugar and oil, whipping in the egg whites, orange juice, and orange extract. Stir in the rest very lightly. Line a muffin tin with paper cups, or grease lightly. Bake at 400 degrees F for 15 minutes, until golden on top. Makes 12 muffins. Contributed by Nina G. of Hawaii Variation: My husband really liked them when I made the first batch. (The second time) I mixed up a glaze to put on top. For the glaze I combined 1 Tablespoon of orange juice with enough powdered sugar to get a good drizzling consistency. Becki W. of Pennsylvania cup cup cups cup Tablespoon
Apple Muffins
1/3 1/2 1/4 3 1 corn oil granulated sugar packed brown sugar egg whites cup (give or take a little) chunky applesauce* 1 teaspoon cinnamon 1/4 teaspoon nutmeg 2 cups flour 3 teaspoons baking powder 1 teaspoon salt * Even with all-natural applesauce, you have to be careful and read the label because some of them may contain salt. Beat oil and sugars together. Whip in egg whites, applesauce and spices. Stir in flour, baking powder and salt. Grease muffin pan and divide mixture evenly between 6 muffin cups. Bake at 400 degrees F for 20-25 minutes. Contributed by Laura J. cup cup cup
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Cranberry-Pumpkin Muffins
Pre-heat oven to 400 degrees F. Mix: 3/4 cup whole wheat flour 1 cup white flour 3/4 teaspoon baking soda 1 teaspoon ginger 1/2 teaspoon allspice 1 teaspoon cinnamon 1/4 teaspoon baking powder 1/4 teaspoon salt Mix separately: 1 cup canned pumpkin (see note) 1/2 1/3 1/4 2 3/4 cup sugar cup + 1 Tablespoon orange juice cup vegetable oil egg whites cup dried cranberries (or cherries) (Note that some references disallow canned foods on the low-iodine diet, since some canning machinery may be cleaned with iodine-containing cleaners). Mix wet and dry ingredients. Add dried cranberries (or cherries). Divide mixture evenly into 12 greased muffin cups. Bake at 400 degrees F. for approx. 15 minutes. Makes 12 muffins. Contributed by Ann D.S.
cup
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Corn Muffins
1-1/4 cups flour 3/4 cup corn meal 1/4 cup sugar 2 teaspoons baking powder 1/2 teaspoon salt 1 cup water 1/4 cup vegetable oil 2 egg whites Heat oven to 400' degrees F. Combine dry ingredients. Stir in water, oil, and egg whites. Mix until dry ingredients are moistened. Pour batter into greased or paper-lined muffin pan. Bake 15 to 20 minutes. Contributed by Cathy T.
Zucchini Bread
This recipe makes 2 regular-sized loaves. 6 egg whites or 6 Tablespoons egg white substitute 2 cups sugar 1 Tablespoon vanilla extract 1 cup vegetable oil 2 cups (packed) grated zucchini 2 cups flour 1 Tablespoon cinnamon 2 teaspoons baking soda teaspoon baking powder 1 teaspoon non-iodized salt 1 cup chopped walnuts (optional) Preheat oven to 350 degrees Beat egg whites until frothy, add sugar, vanilla and vegetable oil and beat until thick. Squeeze some of the water out of the grated zucchini and stir into mixture. Sift together the dry ingredients and add to mixture. Stir in unsalted walnuts. Oil and flour 2 loaf pans; the new Pam for baking works great, too! Pour equal amounts into each loaf pan. Bake at 350 degrees for 50 60 minutes. Contributed by Laura R.
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Banana Bread
2 or 3 mashed 3/4 cup 1 cup 2 1/2 cup 2 cup and 1/2 bread flour) 1 teaspoon well-ripened bananas, sugar applesauce egg whites canola oil flour (I use 1/2 whole wheat baking soda
Mix bananas, applesauce and egg whites. Gradually add sugar and then oil. Lastly add flour and baking soda. Pour into a greased loaf pan. Bake at 350 degrees for about 35-45 minutes or until toothpick inserted comes out clean. Contributed by Dana P. of Pennsylvania
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Soft Pretzels
1 cup flour 1/2 teaspoon dry yeast 1 teaspoon sugar pinch salt 6 Tablespoons WARM water Mix ingredients and knead until well combined. Let dough rest approximately 30-60 minutes in oiled bowl. Fold into shape and let rest 5 more minutes. Bake at 450 degrees F for approximately 10 minutes. Makes 4. Contributed by Kim S. of New Jersey
Pumpkin Bread
4 1 1 1 1 1 4 5 1 1 2 cups cup large can teaspoon teaspoon teaspoon teaspoons cups small package cup cups sugar oil pumpkin cinnamon non-iodized salt cloves baking soda flour dates (optional) raisins chopped nuts
Mix in order listed and bake in greased loaf pans at 350 degrees for 60-70 minutes. Makes 3 large loaves. Contributed by Angela B.
Blueberry Muffins
1/2 1 3 2 2 1 2 1/2 cup cup cups teaspoon teaspoon cups cup shortening sugar egg whites flour baking powder vanilla blueberries (frozen works best) water
Cream shortening and sugar together. Add eggs, flour, baking powder, and mix in vanilla and water. Add blueberries to batter. I like to use a 6-muffin tin. It makes good-sized muffins. Bake at 375 degrees for 30 minutes. Contributed by a friend
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Desserts
Oil Pie Crust
1 1/2 1 1/2 1/2 1/2 2 flour sugar salt oil cold almond milk (or other nut milk) Combine the ingredients and press into a pie pan (can be rolled between two pieces of wax paper or parchment paper. Bake: 400 degrees F for 8 minutes. Or use with any pie recipe according to instructions Bake some extra crust to crumble on top of a cooked fruit filling. YUM! Contributed by Don and Geneva E. cups teaspoons teaspoon cup Tablespoons
Berry Pie
6 to 7 cups blueberries or raspberries (frozen or fresh) 1/3 cup flour 1 cup sugar 1/8 teaspoon salt 1 Tablespoon lemon juice Combine all ingredients. Pour into unbaked pie crust. Top with additional crust and bake at 425 degrees F for 20 minutes then lower to 350 degrees for 30 to 40 minutes until you hear bubbles. Contributed by Kimberly T.
Caramelized Pears
4 Bartlett pears, halved lengthwise and cored (choose pears that are firm) 1/3 cup sugar 1/2 cup water Place sugar on a plate and press cut side of pear into sugar. Heat a large skillet over medium heat. Place pears, cut side down, on skillet. Cook until they brown, about 7 minutes. Add water, cover, and simmer until pears are tender, about 5 10 minutes depending on how firm the pears are. Add more water if necessary. Remove pears from skillet. Reduce sauce in pan by turning up heat if it is too thin. Pour sauce over pears. Contributed by Tracy T.
Apple Pie
6-8 apples peeled cored and sliced 1 cup sugar 1/2 teaspoon salt 1 teaspoon cinnamon 1/2 teaspoon nutmeg 2 Tablespoons flour Combine all ingredients and pour into unbaked pie crust. Top with additional crust or crumb topping of: 1/2 cup flour 1/2 cup sugar 1/4 cup Spectrum shortening Bake at 425 for 15 minutes then lower to 350 degrees F for 30 to 40 minutes until you hear bubbles. Contributed by Kimberly T. medium
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Cooked Papaya
1 1/3 cup 1 1/2 cups 2 Zest of one lime Juice of one lime Peel and cut papaya into chunks. Place in a saucepan with water, sugar, cinnamon sticks, and lime juice. Cook over medium heat until liquid starts to steam. Do NOT boil. Remove from heat and stir in lime zest. Serve warm or cold. Keeps well in the fridge. Contributed by Tracy T. jumbo papaya, just barely ripe (still firm) sugar water cinnamon sticks
Apple Crisp
5 sliced apples, peeled if desired 3 Tablespoons sugar 1/2 cup rolled oats, regular or quick 1/2 cup brown sugar packed 1/4 cup flour 1/4 teaspoon cinnamon 2 Tablespoons vegetable oil Preheat oven to 375 degrees F. Grease 8 inch baking dish with vegetable oil. Place fruit in baking dish and sprinkle with sugar, toss to coat, and set aside. In separate bowl, add remaining ingredients, stir until well mixed, and sprinkle over apples. Bake at 375 degrees F oven for 30 to 35 minutes. Serve warm. Contributed by Rae K. cups
Steamed Pears
2 2 Tablespoons pears honey
Cut off top of pears and core. Pour honey in each and replace lid. Steam over boiling water for 30 minutes. Contributed by Karen F. of South Carolina
Baked Bananas
Use one banana per person. After cooking any dinner in the oven, turn oven off. Place whole, unpeeled bananas on cookie sheet and place in oven. By the time you are finished eating dinner, the bananas will be cooked. Place banana on a plate and slice open with a knife. Serve warm. Karen (FergieQ) served these to me at her house. It was so simple yet so delicious. The banana flavor gets very intense. Contributed by Leah G. of Florida
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Lemon Curd
1/4 cup cold water 1/2 cup granulated sugar 3 Tablespoons cornstarch pinch salt 1/4 cup fresh lemon juice 1 teaspoon finely-grated lemon zest In a steep-sided bowl, whisk together the water, sugar, cornstarch, and salt until the cornstarch is dissolved. Transfer to a saucepan. Bring the mixture to a boil over medium high heat, stirring constantly. When the mixture thickens, reduce the heat to low and cook for another minute, still stirring. Pour the mixture into a bowl, and mix in well the lemon juice and zest. Allow to cool and thicken at room temperature. Best served at room temperature, but may be refrigerated, covered, for several days. Either way, before serving, beat thoroughly with a whisk or fork to a smooth, spreadable consistency. Contributed by Nina S.
Persimmon Pudding
1 very ripe cooking persimmons 1 cup sugar 1/2 cup canola oil 1 teaspoon cinnamon 2 teaspoons baking soda mixed with 2 teaspoons hot water 1 egg white 1 teaspoon vanilla 1 cup raisins 2 Tablespoons lemon juice 1 cup flour mixed with 1/2 teaspoon salt Combine all ingredients and mix well. Pour into greased bowl or mold, cover securely with foil, and steam in a covered pot for 2 1/2 hours. Contributed by Karen Fr. Fr. cup
Almond Pudding
Soak 16 ounces of unsalted almonds overnight (approximately 8 hours). The next day, puree the almonds in a food processor or blender. I just covered the almonds with water and then pureed the soaked almonds in the food processor. Came out somewhat 'chunky' but good. This will make a paste like consistency. Sweeten with a little vanilla extract if desired. Refrigerate same. This makes a refreshing almond pudding. Especially good in the summer months. Contributed by Maria C.
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Rice Pudding
3/4 cup raw rice (add 2 1/2 cups water); cook until tender 3 egg whites 1 1/4 cups nut milk (use the nut milk recipe provided on page 43 of ThyCas free LowIodine Cookbook) 1 teaspoon vanilla 3/4 cup sugar 1/2 cup raisins (soak them in water for about 15 minutes to half an hour to soften them) Mix cooked rice along with other ingredients and put into casserole that has been sprayed with some type of acceptable vegetable oil and put casserole into a pan of water and place in oven for 350 degrees for approximately 40 minutesit may take a bit longer depending upon how thick your nut milk is. Sprinkle cinnamon on top if you desire. Contributed by Frances S. of Pennsylvania Low-Iodine Recipe of the Month, November 2009 I cannot thank you enough for providing the info in the Low Iodine Book; I don't know how I would have survived without the recipes. I am lactose intolerant so have avoided dairy products for decades and had become accustomed to soy milk. When I heard I couldn't use soy milk for this diet, I got myself used to rice milk. Then I found that sea salt is not allowed, so the rice milk was out. The nut milk has been the answer for what to put on my cereal and what to put into many recipes.
Apple Cake
1 cup sugar 1/2 cup canola oil 1 egg white 1 1/4 cup flour 1/2 teaspoon baking soda 1 teaspoon cinnamon 1 teaspoon nutmeg 1/2 teaspoon salt 2 1/4 cups chopped apples Mix well. Pour into oiled 8 x 8 pan. Bake at 350 degrees F 35 minutes, or a bit longer (until a tester comes out clean.) Contributed by Karen Fr. Fr.
Company Cake
(Can be doubled and put in 9 x 13 pan) Preheat oven to 375 degrees F. Lightly oil 8 pan, or bake in non-stick pan. Stir together: 1 1/2 cups flour 2 teaspoons baking powder 1/2 teaspoon salt 1/2 cup sugar Beat 2 egg whites until fluffy and add: 1/2 cup water 1/2 cup vegetable oil Add liquid to dry ingredients and stir until well mixed. Batter will be sticky. Spread in 8" square pan. Top with frozen fruit. I use a mixture of frozen raspberries/blueberries/blackberries. Bake until top is golden. About 20-25 minutes. You can also sprinkle lightly with brown or white sugar before baking. Serve warm. Contributed by Susan L.
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Wacky Cake
1 1/2 cups flour 1 cup sugar 3 Tablespoons cocoa 1 teaspoon baking soda 1/2 teaspoon salt 5 Tablespoons oil 1 teaspoon white vinegar 1 teaspoon vanilla 1 cup cold water Preheat oven to 350 degrees F. Sift together flour, sugar, cocoa, soda, and salt into an 8 x 8 inch baking pan or dish. Mix thoroughly. Make 3 holes in the dry ingredients. Place oil in first hole, vinegar in second hole, and vanilla in third hole. Pour water over all and mix well. Spread batter evenly in pan and bake in the dish that batter was mixed in. Bake 30 minutes or until center is firm. Cool. This can then be sprinkled with confectioners sugar. Topping suggestion from Tracy T Crush strawberries (if in season) or stew a package of frozen berries. Sweeten slightly with sugar and serve over pieces of cake Contributed by Christine N. of Virginia This is one of the first recipes contributed to the ThyCa Low-Iodine Cookbook.
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Frostings
White Mountain 1/2 cup sugar 1/4 cup light corn syrup* 2 Tablespoons water 2 egg whites 1 teaspoon vanilla Mix sugar, corn syrup, and water in 1-quart saucepan. Cover and heat to rolling boil over medium heat. Uncover and boil rapidly to 242 degrees F on candy thermometer (or until small amount of mixture dropped into very cold water forms a firm ball that holds its shape until pressed). As mixture boils, beat egg whites in 1 qt bowl just until stiff peaks form. Pour hot syrup very slowly in thin stream into egg whites, beating constantly on medium speed. Add vanilla; beat on high speed until stiff peaks form. Frosts 13x9 inch cake or fills and frosts two 8-inch or 9-inch cake layers. Variations: Cocoa Frosting: sift 1/4 cup cocoa over frosting and fold in until blended. Satiny Beige Frosting: Substitute packed brown sugar for the granulated sugar and decrease vanilla to 1/2 teaspoon. Coffee Frosting: Beat 1 teaspoon powdered instant coffee into Satiny Beige Frosting (above). * Read the label on the corn syrup. It may be salt-free, or it may have a small amount of salt. Contributed by Brenda N.
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Banana-Blueberry Cake
3 1/3 3/4 3 1 1 1 1/2 3/4 bananas - smashed cup (or a little less) cinnamon applesauce cup sugar Tablespoons liquid egg whites teaspoon vanilla teaspoon baking soda pinch non-iodized salt cups flour cup blueberries
Oatmeal Cookies
1/2 cup shortening 1 cup brown sugar 2 egg whites 1 teaspoon vanilla 1 cup flour 1/2 teaspoon salt 1/2 teaspoon baking soda 1 cup rolled oats Cream shortening and brown sugar. Add egg whites and vanilla. Mix well. Sift together flour, salt and baking soda. Add to creamed mixture. Mix well. Stir in rolled oats. Drop from spoonful onto cookie sheet and bake at 350 degrees F for 10-12 minutes or until edges of cookies start to brown. Cool and eat! You can cook some dates as filling to spread between two cookies. Contributed by Alison B.
Preheat oven to 350 degrees and grease a small cake pan. I use an 11 inch x 8 inch pan. Mix applesauce into mashed bananas. Mix in sugar, egg and vanilla. Sprinkle the baking soda and salt over the mixture and mix in. Add flour and mix well. Fold in blueberries and pour into greased pan. Bake 45-50 minutes, depending on the depth of the pan - until golden brown on top. You can substitute any kind of berries, and I've added walnuts too. Contributed by Kathy H. of Texas This started off as a Banana Bread - was altered to a cake and then I improvised for the Low-Iodine Diet. It's really yummy and you can add different ingredients to change it.
No-Bake Cookies
1 1 sugar unsalted peanut butter a little plain salt (start with 1/4 teaspoon) 4 Tablespoons oil or vegetable shortening 1/3 cup unsweetened cocoa 3 cups oats You can adjust ingredients to your liking (for example, more chocolatecocoaor more peanut butter). Stir first 5 ingredients over low heat. When it is mixed well and creamy, add oats 1/2 cup at a time. Drop on waxed paper till cool........enjoy! Contributed by BethAnn L. cup cup
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Forgotten Cookies
2 pinch 1/2 1 1/2 egg whites salt cup sugar teaspoon vanilla extract cup (or more) chopped walnuts or pecans (optional) Preheat oven to 350 degrees F. Beat egg whites and salt until light peaks form. Add vanilla and slowly add sugar while beating. Continue to beat until stiff peaks form. (A hand mixer works best.) Fold in nuts, if using. Drop batter by heaping teaspoonfuls onto parchment or Silpat lined baking sheet. Place sheet in oven and immediately turn oven off. Leave cookies in oven overnight. Remove from sheet and store in airtight container. These keep for several days in container and freeze well. Makes about 25-30 cookies. Contributed by a friend of ThyCa
Matzo Cookies
2 matzo meal (crumb consistency) 2 cups farfel (small pieces) 1-1/2 cups sugar 1 teaspoon cinnamon 1 cup raisins 1 cup chopped walnuts (optional) 1/4 teaspoon salt 6 extra-large egg whites 2/3 cup corn oil Mix matzo meal, farfel, sugar, cinnamon, raisins, nuts (if used) and salt. Add egg whites and oil. Drop spoonful size balls onto greased cookie sheet. Bake at 350 degrees F. for 20-25 minutes. Contributed by Kim S. of New Jersey cups
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Preheat oven to 350 degrees F. Prepare two cookie sheets with parchment paper. In a large bowl, stir together banana, peanut butter, honey, and vanilla. In a small bowl, combine oats, flour, cinnamon, (non-iodized) salt and baking soda. Stir the oat mixture into the banana mixture until combined. Stir in raisins. Using a 1/4-cup measure, drop mounds of dough 3 inches apart on prepared baking sheets. With a thin metal or small plastic spatula dipped in water, flatten and spread each mound of dough to 2 3/4-inch round, about 1/2-inch thick. Once baked, each cookie will be about 3-1/2 to 4 inches in diameter. Bake, one sheet at a time, for 14 to 16 minutes or until browned. Transfer to wire racks to cool completely. Makes about 12 breakfast cookies. **Some variations that I've done: split the cookie dough into three batches. . . For one batch, I'll spread a thin, flat layer of dough, spread with jelly, and cover with more dough, pinching the ends together. For another batch, I'll add the raisins, dried cranberries, and maybe some chopped walnuts. For the last batch, I'll add 1 to 2 tablespoons cocoa and some dark chocolate chips (check the ingredients label to be sure it's LID-safe), and maybe some grated orange. A pretty healthy and LID safe cookie. Contributed by Jean Z. of California
7th Edition, 2010
Flavour C: Chocolate Orange 1 Tablespoon plain white flour 1 Tablespoon plain 100% cocoa powder Tablespoon freshly squeezed orange juice Whisk egg whites until soft peaks form. Add sugar and whisk more until stiff peaks form. Fold the chosen flavour ingredients into the mixture. Take a tablespoonful of the mixture at a time and place onto a baking sheet as far apart as possible. The mixtures make roughly 20 cookies each. Bake in preheated oven as follows: Flavour A and B: 18 minutes at 180 degrees Centigrade (350 degrees Fahrenheit) then turn off the heat and leave in the oven for 2 minutes Flavour C: 13 minutes at 180 degrees Centigrade (350 degrees Fahrenheit) then turn off heat and leave in the oven for 10 minutes Resist temptation to take the cookies out before theyre done, as they may collapse. Once theyre done, take them out onto a grille and leave until cool on the paper. Gently pry the paper away from the cookies and leave until completely cool. Keep in airtight container at room temperature (they keep for 2 3 weeks with no problems!) Contributed by Line of England
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This is a Passover recipe from my grandmother. The only alteration for low-iodine is using unsweetened coconut. These are much better than store bought macaroons, and they freeze well after they are baked. temperature I love the cookbook - I'm heading into my first follow-up scan (second low-iodine period), and its helpful again. This is one of my favorites.
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Chocolate Cookies
2 1/4 cups flour 2/3 cup baking cocoa 1 teaspoon baking soda 1/4 teaspoon salt 1 cup Spectrum shortening 3/4 cup sugar 2/3 cup brown sugar 1 teaspoon vanilla 4 egg whites Combine flour, cocoa, soda, and salt in a small bowl. Beat shortening, sugars, and vanilla until creamy. Beat in egg whites. Gradually beat in flour mixture. Roll into walnut sized balls and flatten with bottom of a glass. Bake 8-10 minutes at 350 degrees F. Contributed by Kimberly T.
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Frances Brownies
2 flour 2 3/4 1 1 salt) 1 1 1 cups cups cup teaspoon teaspoon cup cup teaspoon unbleached all-purpose white sugar unsweetened cocoa powder baking powder salt (non-iodized, not sea water vegetable oil vanilla extract
Preheat the oven to 350 degrees F (175 degrees C). In a large bowl, stir together the flour, sugar, cocoa powder, baking powder and salt. Pour in water, vegetable oil and vanilla; mix until well blended. Spread evenly in a 9x13 inch baking pan. Bake for 25 to 30 minutes in the preheated oven, until the top is no longer shiny. Let cool for at least 10 minutes before cutting into squares. Contributed by Frances P. of Maryland Low-Iodine Recipe of the Month, January 2008
Brownies
Dry Ingredients: 1 1/3 cups flour 1 1/2 cups sugar 2/3 cup cocoa powder 1/2 teaspoon salt Wet ingredients: 2/3 cup canola oil 4 teaspoons vanilla 3 egg whites (OR mix together and let sit for 5 minutes: 2 Tablespoons powdered egg whites and 6 Tablespoons water) In separate bowls, mix dry ingredients and mix wet ingredients. Combine. Stir. Spread into a 13 x 9 inch greased baking dish. Bake at 350 degrees F for 18-23 minutes. Contributed by a friend of ThyCa
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Snacks
Moms Donuts
2 packets yeast 1 cup warm water, divided 1/3 cup sugar 3 to 4 cups flour 1 teaspoon salt 1/3 cup shortening Mix 2 packets of yeast and cup warm water together and set aside for 5 minutes. Then add cup warm water and 1/3 cup sugar. Set aside. Sift 3 to 4 cups of flour with 1 teaspoon of salt. Add 1/3 cup shortening. Mix well. Now add the yeast mixture to the second mixture along with 3 egg whites. Mix well. Cover and chill 3 hours to overnight. Take out. Make donuts or donut holes. Let rise 30 to 40 minutes. Fry in oil 2 minutes, turning only once, on mediumhigh heat. Recipe by Gaye B. Contributed by Kimber S.
Aztec Oranges
3 1 2 Tablespoons 2 Tablespoons oranges lime tequila orange-flavored liqueur brown sugar, to taste Cut a slice off the top and bottom of the oranges, and then remove peel and pith, cutting downward and taking care to retain shape of oranges. Holding oranges on side, cut horizontally into slices. Place oranges in bowl. Cut lime and squeeze over oranges. Sprinkle with tequila and liqueur; then sprinkle sugar to taste. Cover with plastic wrap and chill in refrigerator until ready to serve. Makes 2-4 servings Contributed by Kimber S.
Spiced Pineapple
1 pineapple, peeled & cored 1 cup vinegar 1 cup sugar 8 - 10 whole cloves 2 4-inch sticks cinnamon Heat the vinegar, sugar, cloves and cinnamon to boiling. Add the pineapple. Boil until the pineapple is heated through. Refrigerate. Drain to serve. Contributed by Mary Van D. of Michigan
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Granola Bars
2 cups oatmeal 1 1/2 cups brown sugar 1 teaspoon salt 1 1/2 cups flour 1 teaspoon cinnamon 1 1/2 Tablespoons canola oil 1/2 cup pineapple orange juice Heat oven to 350 degrees F. Mix brown sugar with flour; mix in oatmeal; mix in remaining ingredients. May need to add more oil to make it moist. Pour into greased pan. Bake 40 minutes or until done. Cut into pieces and store in airtight container For crunchier bars, cook longer. For moister bars, cook less time or add more liquid. You can also add nuts or fruit, depending on your personal tastes. Contributed by Dee W.
1 1
Tablespoon large
Line an 8x8 pan with two crisscrossed rectangles of parchment paper leaving an overhang on two opposite ends. Combine dry ingredients and set aside. In a saucepan, whisk together oil, brown sugar, cinnamon, almond butter, salt and water. Stir over low heat until sugar is dissolved. Cool slightly. Whisk in egg white. Pour over oat mixture and stir well. Spread evenly in the bottom of the pan and pat down. Bake at 300 until top is firm, about 30 minutes. Let cool slightly and lift out of pan using parchment paper as handles. Cool completely and cut into bars. Contributed by Tracy T.
7th Edition, 2010
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Corny Nuts
6 1 1 1 canola oil unpopped corn garlic clove, crushed cup unblanched almonds cup raw cashews cup raw peanuts cup raw brazil nuts cup raw pistachios teaspoon tequila teaspoon curry powder teaspoon chili powder salt Heat 2 Tablespoons oil in a pan. Add unpopped corn, stir well, then cover and cook over high heat for 3-5 minutes, holding pan lid firmly and shaking pan frequently until popping stops. Turn popped corn into a dish, discarding any unpopped kernels. Heat rest of oil in a skillet and add garlic and all the nuts. Stir in tequila, curry powder and chili powder. Cook mixture over medium heat, stirring frequently until nuts are lightly toasted. Remove from heat and stir in popped corn. Season with salt to taste and mix thoroughly. Transfer to serving bowl and serve warm or cold. Makes 4 servings Contributed by Kimber S. Tablespoons cup
Popcorn Seasoning
*The following recipes are sized for cup uncooked kernels.* Spicy Seasoning: 1 teaspoons paprika teaspoon salt teaspoon cumin Pinch each of cayenne pepper and black pepper 2 Tablespoons olive oil Sweet Seasoning: 2 Tablespoons sugar 1 teaspoon cinnamon teaspoon salt 2 Tablespoons olive oil Combine dry ingredients. Toss hot popcorn with oil and sprinkle reserved dry ingredients. Contributed by Tracy T.
cup
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Chocolate-Covered Matzoh
Something else you might want to mention is dark chocolate covered matzoh. Since it is dark chocolate, this eliminates the milk which milk chocolate would contain, so we figured this could serve as a rare treat for people on this diet. We found it amidst a display of Passover products at our local grocery store. Contributed by Stella H.
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Preheat oven to 350 degrees. Spread the cashews and almonds on a rimmed sheet pan. Toast in the oven until warm, about 5 minutes. In a large bowl, combine the cayenne pepper, brown sugar, salt, oil, and rosemary.. Thoroughly toss the warm nuts with the spiced oil and spread out on a sheet pan to cool. Check for crispness when cool; re-crisp briefly in oven if necessary. Serve warm or at room temperature. Yield: 1 pound of nuts. Enjoy! Contributed by Dana B.
POTATO CHIPS We found unsalted potato chips. I would put them on foil in the toaster oven on light toast just until you smell them. It happens fast. Pull them out when the oil on the chips has warmed in the oven and sprinkle with seasoned salt of your choice. (We liked noniodized salt, pepper, & powdered garlic.) I hope this is a help to someone. Krista in Connecticut (Ian's mom)
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Measurement Conversions
U.S. to Metric Capacity 1/5 teaspoon = 1 ml 1 teaspoon = 5 ml 1 tablespoon = 15 ml 1 fluid oz. = 30 ml 1/5 cup = 50 ml 1 cup = 240 ml 2 cups (1 pint) = 470 ml 4 cups (1 quart) = .95 liter 4 quarts (1 gal.) = 3.8 liters Weight 1 oz. = 28 grams 1 pound = 454 grams
Metric to U.S. Capacity 1 militers = 1/5 teaspoon 5 ml = 1 teaspoon 15 ml = 1 tablespoon 30 ml = 1 fluid oz. 100 ml = 3.4 fluid oz. 240 ml = 1 cup 1 liter = 34 fluid oz. 1 liter = 4.2 cups 1 liter = 2.1 pints 1 liter = 1.06 quarts 1 liter = .26 gallon 1 deciliter = one tenth of a liter Weight 1 gram = .035 ounce 100 grams = 3.5 ounces 500 grams = 1.10 pounds 1 kilogram = 2.205 pounds 1 kilogram = 35 oz.
Hope you enjoy these recipes! If you would like to contribute your own original recipe to the next edition, please send it to [email protected]. Thank you!
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Donation to ThyCa
____Yes, I want to support ThyCas services, outreach, and research funding with a donation to __ ThyCa Unrestricted Fund for support services, education, outreach, and research __ Thyroid Cancer Research Fund (papillary, follicular, Hurtle cell, variants, anaplastic) __ Medullary Thyroid Cancer Research Fund ThyCa's services are open to people worldwide. ThyCa Research Grants are open to all institutions and researchers worldwide. (Optional) My donation is in honor of ____________________________________________________ My donation supports the following Rally for Research Event _________________________ Name ________________________________________________________________ Mailing Address ________________________________________________________ City_______________________ State/Province________ Zip/Postal Code_______ Phone _______________________ E-mail ___________________________________ Donation amount $_______ You may use this form, or donate through our online donation form. Our online form is in the Donate to ThyCa section of our web site www.thyca.org. ___My check payable to ThyCa is enclosed. Please charge my ___Visa ___Mastercard
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7th Edition, 2010 ThyCa: Thyroid Cancer Survivors Association, Inc.SM www.thyca.org