low iodine recipe collection

8/10/2019 Low Iodine Recipe Collection

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Low Iodine Diet

Recipe

CollectionA compilation of recipesprovided by members of

Thyroid Cancer Canada

5th Edition March, 2012


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Low Iodine Diet Recipe Collection

Thyroid Cancer Canada

Table of Contents

Introduction ............................................................................................................................................... 1

Breakfast Recipes ...................................................................................................................................... 3

Breads, Pizza, Tortillas ........................................................................................................................... 38

Dips, Salsas, Dressing & Marinades ...................................................................................................... 65

Soups ...................................................................................................................................................... 116

Meat & Meat Alternatives Dishes ....................................................................................................... 146

Vegetables, Pastas & Grains ................................................................................................................ 190

Beverages ............................................................................................................................................... 245

Desserts and Snacks .............................................................................................................................. 281

Norenes Recipes................................................................................................................................... 380

Index ....................................................................................................................................................... 381


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Thyroid Cancer Canada Page 1

Introduction

The following is a sampling of the over 300 recipes that have been contributed to Thyroid Cancer Canada (TCC) by variousthyroid cancer patients since 2002. As these recipes originate from a variety of sources, we caution readers that this is purelyan assembly of recipes, rather than a formal cookbook. We thank our generous members for sharing their recipes andexperiences with us, so that others may benefit.

Disclaimer: Note that recipes provided here are listed for the convenience of patients preparing for RAI treatmentwith a Low Iodine Diet. TCC is not responsible for the appropriateness of the food ingredients nor for outcome of

any recipe you may try from this list. We were not able to review each recipe given to us. You may not alwaysachieve the results desired due to variations in ingredients, cooking temperatures, typos, errors, omissions, or

individual cooking abilities. Additionally, please always use your best judgement when cooking with rawingredients such as eggs or chicken.

If you regularly or occasionally cook and bake from scratch, you may find it convenient to adapt your regularly

prepared meals to be LID-friendly and wont be in need of recipes. However, if you are like the thousands ofpatients undergoing radioactive iodine treatment who dont normally prepare their own meals, or even if you justneed some inspiration, we hope the following is helpful.

The recipes suggested here are arranged one per page for ease of choice and selective printing.

Notes1. Before you prepare any LID foods/meals, be sure to thoroughly read TCC Low Iodine Diet including theintroduction, food guide, shopping list and menu planner. It is available atwww.thyroidcancercanada.org.It isalso available freeof charge as a full colour poster from TCC. Order your copy by submitting the Get Connected

form in the Joinpart of thewww.thyroidcancercanada.orgwebsite.

2. Some recipes specify non-iodized salt as an ingredient. As all table salt sold in Canada is iodized byregulation, you must either substitute non-iodized coarse salt(such as Windsor Coarse Salt), or table salt

purchased in the USA (marked not a source of iodine) or leave salt out of the recipe.

3. Note that all food ingredients must be purchased in their unsalted form. This especially applies to recipes thatcall for nuts.

4. Do not purchase items such as nuts or spices from a bulk bin (the bin may have previously stored salted items).

5. Unfortunately, at this time there are no brands of margarine sold in Canada that are LID-compatible. In most

recipes herein that call for the use of margarine, one can substitute vegetable oil in a 1:1 ratio.

6. A selection of recipes follows. This is not a professional cookbook. Recipes offered here have mainly beensuggested by thyroid cancer patients or other home cooks. TCCcannot vouch for nor guarantee the reliability ortastiness of the foods suggested, although every effort has been made to select recipes that are simple, wholesomeand tasty.
http://www.thryvors.org/http://www.thryvors.org/http://www.thryvors.org/http://www.thyroidcancercanada.org/http://www.thyroidcancercanada.org/http://www.thyroidcancercanada.org/http://www.thyroidcancercanada.org/http://www.thryvors.org/


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Helpful Hints

1. If you have a friend or relative that can help you (especially if you are hypothyroid) provide them with a copyof TCC Low Iodine Diet and this publication, and ask them to prepare a few dishes for you.

2. Do your LID shopping at least 1 week before you start the diet. Read the ingredient list on each packagebefore purchasing (full directions available in the TCC Low Iodine Diet). Keep your special foods separate fromthe rest of your household supply. Let your family know that the foods you bought are your special stash. Whenyou start your diet, hide the family salt shaker so you wont accidentally use it.

3. Prepare your LID meals or baked goods well in advance and freeze them into meal-size portions. Cook in bulkand make several portions. For example, make a large stew, or roast a chicken, or make a roast beef. Divide intoportions, and freeze each part into its own container. Each morning during your diet, you can thaw out one dinnerand not worry about planning your evening meal.

4. If you dont have a bread making machine, ask a friend with one to make you one or two loaves of LID -friendly bread (i.e. no dairy, no soy, no saltsee the recipes below).

5. Most of the recipes in this compilation specify measures using imperial measures. To convert measures tometric, use a web resource such aswww.onlineconversion.com. For your convenience, a few conversions areincluding in the following Key Table.

Key Table

Tbs tablespoon

tsp teaspoonF FahrenheitC Celsius

Measure Conversions

1 cup (US) 237 millilitres1 Tbs 15 millilitres1 tsp 5 millilitres
http://www.onlineconversion.com/http://www.onlineconversion.com/http://www.onlineconversion.com/http://www.onlineconversion.com/


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Breakfast Recipes

Table of Contents

Egg White Omelette ...................................................................................................................................................... 4Stuffed Eggs .................................................................................................................................................................. 5

Breakfast Banana Splits ......................................................................................................................... 6Fruity Banana Split ........................................................................................................................................................ 7Maple or Honey Banana Split ....................................................................................................................................... 8

Cereals ..................................................................................................................................................... 9Almond Granola .......................................................................................................................................................... 10Apple Pie Oatmeal ....................................................................................................................................................... 11Apple-cinnamon Compote with Toasted Oats ............................................................................................................. 12Banana Bread Oatmeal ................................................................................................................................................ 13Dry Roast Granola ....................................................................................................................................................... 14Fruity Oatmeal ............................................................................................................................................................. 15Sweet Sheera .............................................................................................................................................................. 16

Trail Mix Oats ............................................................................................................................................................. 17

Muffins ................................................................................................................................................... 18Apple Muffins with Crumb Topping ........................................................................................................................... 19Banana Chocolate Chip Muffins ................................................................................................................................. 20Carrot Muffins ............................................................................................................................................................. 21Citrus Muffins ............................................................................................................................................................. 22Cornmeal Muffins ....................................................................................................................................................... 23Lemon Dream Cupcakes ............................................................................................................................................. 24Oatmeal And Prune Muffins........................................................................................................................................ 25Pumpkin Date Muffins ................................................................................................................................................ 26

Pancakes & French Toast .................................................................................................................... 27Banana Rabanada (Brazilian French Toast) ................................................................................................................ 28

Banana Walnut Pancakes ............................................................................................................................................ 29Berry Breakfast Polenta ............................................................................................................................................... 30Matzoh French Toast ................................................................................................................................................... 31Orange-spice Pancakes ................................................................................................................................................ 32Pancakes ...................................................................................................................................................................... 33Strawberry Pancakes ................................................................................................................................................... 34Vegetable Fritters ........................................................................................................................................................ 35Citrus Icing Glaze ........................................................................................................................................................ 36Fresh Berry Sauce for Pancakes .................................................................................................................................. 37


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Egg White Omelette

Procedure

1 Fry vegetables such as green peppers, tomatoes, onions in 1 Tbs oil. Set aside.

2 Separate 4 eggs (discard the yolk or save it for other members of your family) or purchase No Yolks (egg whites in a

carton).3 Mix egg whites with 2 Tbs water, prepared vegetables, and pepper to taste.

4 Heat 1tbsp oil in pan.

5 Pour egg combination in pan and fry over medium heat.

6 Serve with toast, crackers and/or soup.


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Stuffed Eggs

Procedure

1 Put eggs in a saucepan and boil for 7 minutes (after the water comes to a boil).

2 Shell and slice each egg in half.

3 Remove the egg yolk and discard.4 Stuff egg with chopped fresh tomatoes and avocados.


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Breakfast Banana Splits


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Fruity Banana Split

1 small banana

1/4 cup homemade granola or granola cereal

fresh berries and/or 1 tablespoon of all-fruitpreserves

1 Tbs chopped toasted nuts

Procedure

1 Halve the banana lengthwise

2 Top with about 1/4 cup homemade granola or granola cereal

3 Drizzle some fresh berries and/or 1 tablespoon of all-fruit preserves

4 Add chopped toasted nuts


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Maple or Honey Banana Split

1 small banana

1/4 cup homemade granola or granola cereal

toasted nuts

2 tsp maple syrup or honey on top

Procedure1 Halve the banana lengthwise

2 Top with homemade granola or granola cereal

3 Add a few toasted nuts

4 Drizzle with maple syrup or honey

5 Put in oven at 325 F for about 10-15 minutes until banana is slightly soft.

Oven Temperature: 325F


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Cereals


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Almond Granola

3 cups oats

1 cup slivered almonds

1/3 cup sesame seeds

4 to 6 Tbs maple syrup

3 Tbs sugar

1/4 cup vegetable or canola oil

2 Tbs water

3/4 cup unsweetened, no-salt shreddedcoconut (optional)

1/2 tsp non-iodized salt (optional)1 cup raisins (optional)

Procedure

1 Mix all ingredients except raisins in a bowl.

2 Pour into an oiled cookie sheet.

3 Bake 250 F for 1 hour and 15 minutes.

4 Stir every 15 minutes during baking.

5 Once cool, add raisins if desired.

Servings: 8Oven Temperature: 250F

Cooking Time: 1 hour and 15 minutes


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Apple Pie Oatmeal

You can replace the oatmeal with other cooked cerealRed River, Cream of Wheat, 7 grain etc.

1/3 cup uncooked oats

1 cup apple juice1 apple, cored and diced (peeling optional)

to 1 tsp cinnamon

dash nutmeg1 Tbs maple syrup (more or less, according to your

tastes)

Procedure

1 Cook the oats in the apple juice. Stir in the remaining ingredients and serve.

Servings: 1


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Apple-cinnamon Compote with Toasted Oats

This recipe also works well with other fruit such as peaches and nectarines.

1/3 cup rolled oats (not instant)

1/3 cup water1/3 cup sugar

1 Tbs fresh lemon juice

1/2 tsp ground cinnamon

4 apples, peeled, cored and slicedinto 8 wedges each [if usingRoyal Gala apples, no need to

peel them]

1/3 cup raisins [optional]

Procedure

1 Put oats in non-stick frying pan. Keep stirring oats on medium heat. Dry roast until lightly golden brown. This will takeapproximately 5 minutes.

2 Combine water, sugar, lemon juice and cinnamon. Set pan over medium heat and simmer 5 minutes, stirring occasionallywith a wire whisk. Add apple slices & raisins, cover and simmer 5 minutes, until apples are tender.

3 Put compote in individual bowls and sprinkle oats on top.

Servings: 4


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Banana Bread Oatmeal


1 serving of oatmeal ( cooked )

1 banana, peeled1 Tbs maple syrup (more or less,

according to your tastes)


1/4 tsp ground nutmeg1/4 cup chopped walnuts (optional)

Procedure

1 Mash the banana in the bowl you intend to eat out of, and mix thoroughly with the hot cereal. Stir in the remainingingredients.

Servings: 1


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Dry Roast Granola

1 cup raw rolled oats

1/3 cup chopped nuts

1/3 cup wheat germ

1/3 cup sesame seeds

1/3 cup sunflower seeds

1/3 cup shredded coconut (optionalif used make sure no saltadded)

1/8-1/4 cup white sugar1/4 tsp spice(eg. cinnamon- if

desired)

Procedure

1 In a large skillet, place the oats and nuts; turn on the heat to medium-low. Stir mixture constantly for approximately 5minutes until they begin to roast (turn light brown at edges).

2 Add wheat germ, sesame seeds, sunflower seeds and coconut (if using). Keep stirring for another 5-8 minutes... or justuntil mixture is lightly roasted.

3 Sprinkle in sugar and stir for 2 minutes more.

4 Store in an airtight container.


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Fruity Oatmeal


1 serving oatmeal (cooked)

1/4 cup fresh apple, diced1/4 cup banana, mashed

1/4 cup strawberries, diced

1/4 cup pear, diced

Procedure

1 Stir all fruit into the hot cereal and enjoy! You, of course, can add or delete the fresh fruit that you like for the abovesuggestions. Peaches, blueberries, pineapple, or grapes would all be just as delicious.

Servings: 1


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Sweet Sheera

3/4 cup cream of wheat (semolina,farina, rava)

2 1/4 cups water

4 Tbs sugar (or to taste)

1/2 cup chopped mixed nuts (anycombo of almonds, cashews,

pistachios, walnuts)

2 Tbs raisins1 tsp ground cardamom or cinnamon

few strands saffron (optional)

banana slices or other fruit fortopping

Procedure

1 Optional: You can dry-roast the cream of wheat in a heavy bottomed pan to give it a deeper flavour.

2 Get water boiling in a pot. Add the cardamom, sugar and saffron strands, if using. Stir. Remove from heat.

3 Stir into the boiling water the cream of wheat, nuts and raisins. Stir well. Put back onto heat and keep stirring constantlyfor several minutes until pudding is thick and creamy.

4 Serve warm, topped with ripe banana slices or slices of other fruit, if desired.


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Trail Mix Oats


1/3 cup oats

1 cup water or apple juice2 Tbs natural peanut butter (or other nut butter of your

choice)

1/2 cup mixed, dried fruits, chopped (raisins, apple rings,pineapple chunks,

apricots, dates, - remember to read packageingredients)

1/4 cup raw nuts or seeds, or combination

Procedure

1 Bring the water or apple juice to a boil and stir in the peanut butter until it is well-combined. Stir in the uncooked oats andremaining ingredients and cook until water is absorbed and oats are tender.

Servings: 1


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Muffins


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Apple Muffins with Crumb Topping

1/2 cup all purpose flour

3/8 cup sugar (1/4 cup + 2 Tbs))

1 tsp baking powder

1 tsp baking soda

1 tsp ground cinnamon

1/2 tsp ground allspice

1/8 tsp ground cloves

3/4 cup apple cider or apple juice

1/3 cup canola oil

1/2 cup grated apple

1/2 cup chopped apple

1 tsp vanilla extract (optional)

Topping:

1/4 cup all purpose flour

1/4 cup brown sugar

1/2 cup ground cinnamon

1/4 cup ground allspice

pinch non-iodized salt (optional)

3 Tbs canola oil

Procedure

1 Preheat oven to 375 F and oil muffin tin.

2 Prepare topping by mixing together all dry topping ingredients in small bowl. Drizzle oil in while mixing with yourfingers until crumbs form.

3 In a large bowl, sift together flour, sugar, baking powder, baking soda, and spices. Create a well in the center and addapple cider or juice, oil and vanilla. Mix then fold in the grated and chopped apple.

4 Fill muffin cup 2/3 full, sprinkle with topping, bake for 22 minutes or until cooked through. Test with toothpick to makesure middle is solid.


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Banana Chocolate Chip Muffins

2 cups unbleached all-purpose flour

1-1/2 tsp baking soda

1/2 tsp non-iodized salt (optional)

1 cup granulated sugar

1/3 cup canola oil

4 very ripe bananas, mashed

1/4 cup water

1 tsp vanilla extract

2/3 cup NON-dairy semi-sweetchocolate chips ok for the LID -

e.g. President's Choice TheDecadent Semi-SweetChocolate Chips

Procedure

1 Preheat oven to 350 degrees Fahrenheit. Lightly grease your muffin tins.

2 In a medium bowl, mix the flour, optional non-iodized salt and baking soda.

3 In a large bowl, beat the sugar and the oil. Then add the mashed banana and chocolate chips. Stir in the water and vanillauntil incorporated. Add flour mixture, a little at a time and stir until just incorporated.

4 Fill all 12 muffin cups evenly and bake about 30 minutes, until they are golden brown and a toothpick inserted in the

middle of one or two comes out cleanly.


Cooking Time: 30 minutes


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Carrot Muffins

(*) NOTE ON MILK SUBSTITUTES: In Canada Y Beverage Rice Milk and Oat Dream Enriched Original are available inlarger grocery stores and health food stores, and are LID-compatible. Always check the label to make sure the product isappropriate on the LID.

1 1/2 cups flour

2 tsp baking powder

1/2 tsp baking soda


1/4 tsp ground nutmeg -- or freshly grated

1/4 cup sugar

1 cup rice or nut milk*

1/4 cup canola oil -


2 cups grated carrots

1/4 cup chopped nuts (optional)

Procedure

1 Preheat the oven to 375 F.

2 Oil muffin tin with canola.

3 Sift together in a large bowl the flour, baking soda, baking powder, sugar, cinnamon, and nutmeg. Wash and peel carrots

before grating.4 Create a well in the center of the dry ingredients, then pour in the milk oil, and vanilla. Mix with a wooden spoon until justcombined. DO NOT OVER MIX!

5 Fold in the grated carrots and nuts (if using).

6 Fill the muffin pans 3/4 full. Bake 12-15 minutes, or until a toothpick inserted in the center comes out clean.

7 Let cool on a rack a few minutes before removing from the tins.

Servings: 4



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Citrus Muffins

3/4 cup non soy vegetable oil

1 cup sugar

3 egg whites *

1-1/2 cups flour

1 tsp non-iodized salt

1 tsp baking soda

1 tsp vanilla

1/4 cup fresh citrus juice

2 Tbs grated citrus rind

Procedure

1 Line muffin pan with paper liners.

2 Combine oil, sugar, and egg whites. Mix well.

3 Add remaining ingredients and blend.

4 Pour into muffin pan. Bake at 350 degrees F for 10 - 15 minutes

5 * if using egg whites in a carton, use equivalent of 2 eggs

Servings: 4



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Lemon Dream Cupcakes


1 1/3 cups all-purpose flour

1/2 tsp baking powder

3/4 tsp baking soda

1/4 tsp Non-iodized salt (optional)

1/4 cup canola oil

2/3 cups sugar

1 cup rice milk(*)


1/4 cup lemon juice

zest from one lemon

LEMON GLAZE

1 1/2 cups icing sugar, sifted

2 Tbs lemon juice

1/2 tsp finely grated lemon zest

Procedure

1 Preheat oven to 350 degrees. Line twelve muffin tin with paper liners.

2 Sift together the flour, baking powder, baking soda, and optional Non-iodized salt. In a separate bowl combine the oil,sugar, rice milk, vanilla, lemon juice and lemon zest. Pour the wet ingredients into the dry and mix until smooth.

3 Fill each muffin cup about 2/3 full; bake for 17 to 20 minutes.

4 Remove the cupcake from muffin tin and place on cooling rack. Glaze when cooled.

LEMON GLAZE

1 For glaze, whisk icing sugar, lime juice and zest until smooth. Brush or drizzle over muffins.

2 (Variation): use limes instead of lemons in the recipe

Servings: 4



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Oatmeal And Prune Muffins

1 cup all-purpose flour

1/4 cup sugar

1-1/2 tsp double-acting baking powder


1/2 tsp baking soda

1-1/3 cups quick-cooking rolled oats

1 cup chopped pitted prunes (and/or other dried fruits)

1 cup juice (apple, orange or prune)

1/4 cup canola oil

1/4 cup unsulfured molasses

2 egg whites

Procedure

1 Preheat oven to 400 degrees F

2 (TIP: if you measure the oil first, the molasses will slide right out of the measuring cup)

3 In a bowl sift together the flour, sugar, baking powder, salt, the baking soda. Stir in the oats and the prunes.

4 In another bowl whisk together the juice, oil, molasses, the egg whites.

5 Add the mixture to the flour mixture, and stir the batter until it is just combined.

6 Divide the batter among 12 well-oiled 1/3-cup muffin tins (or tins lined with paper cups) and bake in the middle ofpreheated oven for 20 to 25 minutes, or until they are golden and springy to the touch.

7 Turn the muffins out onto a rack and let them cool.

8 Makes 12 muffins

Servings: 6Yield: 12 muffins



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Pumpkin Date Muffins

1/2 cup canned pumpkin puree (not pie filling) - cannedwithout salt

1/2 cup firmly packed brown sugar

1/4 cup non soy vegetable oil2 whites of 2 large eggs

1/4 cup chopped dates

1/4 cup coarsely chopped walnuts

1 tsp grated orange peel

2/3 cup all-purpose flour

3/4 tsp double-acting baking powder

1/2 tsp baking soda

1/2 tsp ground allspice

1/4 tsp non-iodized salt

Granulated sugar for sprinkling the muffins

1 Preheat the oven to 375 degrees.

2 In a bowl whisk together the pumpkin puree, brown sugar, oil, and egg whites until the mixture is smooth. Stir in the dates,the orange peel and the walnuts.

3 Into the bowl sift together the flour, baking powder, baking soda, allspice and salt; stir the batter until it is combined well.

4 Divide the batter among 9 well oiled 1/3 cup muffin tins, sprinkle it with the granulated sugar, and bake the muffins for 20to 25 minutes, or until a tester comes out clean.

5 Turn the muffins out onto a rack and let them cool. They will keep in an airtight container for up to 3 days.

Servings: 4Yield: 9 muffins


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Pancakes & French Toast


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Banana Rabanada (Brazilian French Toast)

For this recipe a three-day-old baguette works well, because it can soak up custard and retain its shape. You can also bakefresh baguette in a 300 degree oven until hardnot toastedto get the same effect

2 very ripe bananas

1 1/2 cups 1 1/2 cups homemadealmond milk(or yourfavorite LID non-dairy milklike YU

2 Tbs cornstarch

1 tsp pure vanilla extract

1 Tbs unsweetened cocoa powder

1 tsp ground cinnamon

1 LID friendly bread (see note)

Sliced strawberries and bananas togarnish.

Procedure

1 Blend bananas, almond milk, cornstarch, and vanilla in a blender or food processor, until smooth. Spread out baguetteslices on a baking pan in a single layer. Pour on banana mixture and flip to coat. Let sit for 20 minutes, then flip over andsoak for 10 minutes more.

2 Preheat a large non-stick skillet over medium heat. Oil the pan and cook about half of the soaked bread slices at a time forfive to seven minutes on one side and about three minutes on the other. They should be golden to medium brown andflecked with darker spots. Keep warm on a plate covered with tin foil while you cook the second batch. If not servingimmediately, cover and place in a 200-degree oven for up to an hour.

3 When ready to serve, mix together cocoa powder and cinnamon and use a small sifter to sprinkle generously over eachserving. Serve with vegan butter and maple syrup, and top with fresh fruit.

4 Make sure to dust not just the Rabanada, but the plate too, with plenty of the cocoa and cinnamon. That way it soaks intothe drippy syrup, and you can sop it up with each forkful."


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Banana Walnut Pancakes


1 1/2 cups flour

1 1/2 tsp baking powder

1/2 tsp baking soda

1/8 tsp cinnamon

1 1/2 cups rice milkornut milk*+ 1teaspoon vinegar (let sit for 5minutes)

1 Tbs canola oil

1 tsp vanilla

3 small bananas (1 cups),mashed really well with a forkor blended in a blender

1/2 cup toasted walnuts, chopped

Procedure

1 Sift together flour, baking powder, baking soda, and cinnamon.

2 In a separate bowl, mix bananas, rice milk, canola, and vanilla until smooth. Pour wet into dry and mix but do not overmix. Fold in the toasted walnuts.

3 Brush a large non-stick skillet with canola oil. Working in batches of 3, pour 1/4 cup batter per pancake into hot skillet andcook until bubbles appear on surface and undersides are golden brown, 1 to 2 minutes. Flip pancakes with a spatula andcook until golden brown and cooked through, 1 to 2 minutes more. Transfer to a large plate and loosely cover to keepwarm, then make more pancakes, brushing skillet with oil or spray for each batch.

4 Serve with maple syrup, berry sauce, or a sprinkle of cinnamon sugar or icing sugar.

Servings: 4


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Berry Breakfast Polenta

1 cup corn meal

1/2 tsp cinnamon (optional)


1 1/2 cups apple juice

1 1/2 cups water

1 tsp light oil, like canola

1 cup fresh or frozen (not thawed) berries (blueberries,strawberries, raspberries)

Procedure

1 Mix cornmeal, cinnamon, optional non-iodized salt, and juice.

2 Bring water to a boil and slowly pour in cornmeal mix while stirring constantly. Cook uncovered 20-30 minutes.

3 Gently fold-in oil and blueberries.

4 Put in oiled baking dish or pie plate. Let sit at least 30 minutes before serving.

5 Can reheat in a skillet or toaster oven.

6 Serve with maple syrup, drizzle of honey or fruit sauce (see berry sauce recipe below).

7 Variation: Raisin Polenta: Instead of berries, soak cup raisins in hot water for 10 minutes and then drain. Proceed withthe rest of the recipe as written.

Servings: 4


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Matzoh French Toast

matzoh

egg whites (or substitute)

non soy oil

powdered sugar, cinnamon.

Procedure1 Break matzo into quarters

2 Place under warm water for 10 seconds.

3 Then, like with French toast, place matzoh in egg whites

4 Let it soften up for a while, then place in oiled frying pan.-

5 Serve with powdered sugar, cinnamon.


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Orange-spice Pancakes

1 cup all purpose flour

1 tsp baking powder

1/4 tsp baking soda

1/4 tsp cinnamon

pinch cloves and nutmeg

1/2 tsp freshly grated orange peel (zest)

3/4 cup orange juice

2 Tbs golden raisins (optional)

Procedure

1 Lightly oil a frying pan and begin heating it on medium-high.

2 Mix all dry ingredients and add the orange zest, juice and raisins. Mix until just combined. Dont over mix or pancakeswill be tough.

3 Use one-quarter cup of batter per pancake. Cook until tops are beginning to bubble. Turn and cook a few more minutesuntil the underside is golden and the inside cooked. Serve immediately.

Yield: 5 pancakes


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Pancakes


1 1/4 cup flour

2 tsp baking powder

2 Tbs canola oil

1/3 cup water

1 1/4 cup plainrice milkornut milk(*)

2 Tbs sugar or maple syrup

1 tsp vanilla (optional)


Oil for the pan.

Procedure

1 PANCAKES: Sift together flour, sugar and baking powder. In a separate bowl, combine all other ingredients. Add wet todry, mix until just combined, do not over mix or pancakes will be tough, a couple of lumps are ok.

2 Working in batches, drop batter by 1/3 cup onto pan, spacing apart. Cook pancakes until brown on bottom and bubblesform on top, about 3 minutes. Turn pancakes over and cook until bottoms are brown and pancakes are barely firm to touch- don't overcook or they become tough. Transfer to plates. Repeat with remaining batter, adding more oil to the pan asneeded.

3 If adding berries or sliced bananas, have ready about a cup of the ingredients. Drop a few on top of the pancake batterabout 1 minute after you've poured it into the pan.


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Vegetable Fritters

1 cup of cooked mixed vegetables(peas, corn, cubes of carrot,onion, celery)

1/2 cup flour1 tsp sugar

1 tsp baking powder

pinch of red pepper flakes

1/2 cup water

Procedure

1 Mix dry ingredients and add water to form a batter. Toss in vegetables and combine well. Drop by the tablespoon into anoiled skillet and cook until light brown on both sides. Serve with salsa or ketchup.


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Citrus Icing Glaze

1/2 cup icing sugar

1/2 Tbs juice (lemon, lime or orange)

1 tsp zest from lemon, lime or orange

Procedure1 Mix and drizzle over pancakes, toast or muffins.


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Fresh Berry Sauce for Pancakes

2 cups fresh berries (use blueberries,strawberries, raspberries, orany combination)

1/2 cup apple or other fruit juice

2 tsp cornstarch

1 Tbs natural granulated sugar or maplesyrup (optional)

Procedure

1 Wash the berries well. Use small berries such as blueberries or raspberries whole; remove hulls and chop strawberries intoapproximately 1/2-inch chunks.

2 Combine the berries in a medium-sized saucepan with the apple juice. Bring to a simmer, cover, and cook gently until all

the berries have softened and burst, about 5 to 10 minutes.3 Dissolve the cornstarch in 1/4 cup water. Stir slowly into the berry mixture and simmer until it has thickened, about 1

minute. If youd like the sauce to be sweeter, stir in sweetener to taste. Let cool to room temperature before serving.

Servings: 6


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Breads, Pizza, Tortillas

Table of Contents

Breads & Crackers ............................................................................................................................... 39Basic Bread & Buns .................................................................................................................................................... 40Lavash (Cracker Bread) ............................................................................................................................................... 41

Norene Gilletz's Bread Machine Recipe ...................................................................................................................... 42Rye Crackers ............................................................................................................................................................... 43Skillet Biscuits (Flat Cakes) ........................................................................................................................................ 44Soda Bread .................................................................................................................................................................. 45Wheat Crackers ........................................................................................................................................................... 46

Sandwiches & Burgers ......................................................................................................................... 47Burgers with Roasted Garlic and Rosemary ................................................................................................................ 48Chick-Pea Walnut Burgers .......................................................................................................................................... 49Condiments .................................................................................................................................................................. 50Fake n Bake Burgers .................................................................................................................................................. 51

Herb Portobello Burgers .............................................................................................................................................. 52Mushroom-barley Burgers With Sage ......................................................................................................................... 53Peanut Butter And Apple Sandwich ............................................................................................................................ 54Peanut Butter-orange Sandwich Spread ...................................................................................................................... 55Portobello Burgers ....................................................................................................................................................... 56Roasted Tomato, Cucumber and Guacamole Sandwiches .......................................................................................... 57Tex Mex Veggie Burgers ............................................................................................................................................ 58Turkey And Watercress Club Sandwich...................................................................................................................... 59Veggie Burgers ............................................................................................................................................................ 60

Tortillas & Quesadillas ........................................................................................................................ 61Spiced Pita Wedges ..................................................................................................................................................... 62Yummy Sandwich Spread ........................................................................................................................................... 63Zucchini Quesadillas ................................................................................................................................................... 64


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Breads & Crackers


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Basic Bread & Buns

Remember yeast needs to be fresh to rise. Make sure the yeast you use is not past its expiry date. Also yeast rises bestbetween 80-90 F - too hot or too cold it won't turn out well.

The yeast mixture:1 cup lukewarm water

1 tsp sugar

2 Tbs traditional yeast (2 pkgs)

The dough

2 cups lukewarm water

1/2 cup sugar

1/2 cup canola oil (or another type ofnon-soy oil)

9 cups flour (approx)

Procedure

1 Combine the ingredients for the yeast mixture and let stand and bubble for about 15 minutes.

2NOTE: You can use white flour or a mixture of whole wheat and white flours in any combination. The flour types areinterchangeable.

3 Add the flour to the mixture one cup at a time until you have dough that feels like your ear lobe. Knead the dough forabout 5-8 minutes, sprinkling with extra flour if it gets sticky.

4 Put the dough in a large bowl, cover it with a cloth and put it someplace warm to rise for 2 hours.

5 Take the dough out, punch it down and shape into 3 loaves.

6 Place loaves into oiled pans.

7 Cover with a tea towel and let rise 1 hour and 15 minutes.

8 If you are making hamburger buns/rolls - roll out the dough to 1/2 inch thick and cut rounds using a water glass. Place onan oiled cookie sheet and cover with a tea towel to rise 1 hour and 15 minutes.

9 To bake loaves. Preheat oven to 400 F. Bake 15-20 minutes until they are golden and sound hollow when tapped.

10To bake buns. Preheat oven to 425F. Bake 8-15 minutes. Watch closely because they can burn quickly.

Servings: 30Yield: 3 loaves of bread or 30 buns


Cooking Time: 15 minutes

Author Notes

VARIATIONS:HERB BREAD: add 1-2 tbsp dried herbs (thyme, sage, basil, oregano etc)SPICE BREAD: add 1 tsp cinnamon & 1 tsp cloves & 1/2 tsp nutmeg- serve toasted with honey


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Lavash (Cracker Bread)

2 Tbs package dry yeast

1 1/2 cups warm water

1 tsp non-iodized salt (optional)

2 cups all-purpose flour

2 cups whole wheat flour

Toasted sesame seeds

Flax seeds

Procedure

1 Sprinkle yeast into warm water in a large bowl and stir until dissolved. Add non-salt, if desired. Combine all-purpose andwhole wheat flours and add enough to yeast mixture to make a stiff dough. Turn out on a floured surface and knead untilsmooth and elastic, about 10 minutes.

2 Shape into a ball. Place in an oiled bowl and turn to grease top. Cover and let rise until doubled in bulk, about 1 1/2 hours.

3 Punch down and let rise again until doubled, about 30 minutes.

4 Divide dough into 8 pieces and roll each out on lightly floured surface to very thin circle about 9 inches in diameter. Placeone at a time on baking sheet and sprinkle with sesame seeds and flax seeds. Bake at 400 F for 5 to 6 minutes, or until

bread appears dry, lightly browned, and blistered.

5 Optional step to make breads more crispyturn over and put palest side under broiler until lightly browned. Store in dry

place.

Yield: 8 cracker breads



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Norene Gilletz's Bread Machine Recipe

1 cup water

1 pkg yeast (about 1 tbsp, but use a littleless if using bread machine yeast)

3 Tbs sugar3 Tbs oil


2 3/4 cups flour (or use half wholewheat. If you use whole

wheat, the bread will be moredense.)

Procedure

1 For the bread machine, you add liquid ingredients first, then add dry ingredients. Salt and yeast shouldn't touch each otheror the water.

2 Select appropriate setting for the bread machine and you'll have bread in a few hours!

3 Also check Norene's new cookbook "Norene's Healthy Kitchen" for bread machine tips.


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Rye Crackers

2 cups rye flour

2 cups wheat flour

1 Tbs caraway seeds

1/2 cup olive oil

1/4 tsp baking soda

1 cup water

non-iodized salt (optional)

Procedure

1 Combine all of the ingredients.

2 Roll the mixture on a cold, hard, lightly floured surface to prevent sticking.

3 Cut into shapes using your favourite cookie cutters or use a knife to cut desired shape and chill.

4 Bake on cookie sheet in a preheated 275 degree oven for 30 minutes or until golden.



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Skillet Biscuits (Flat Cakes)

This is a recipe from Botswana called 'diphaphata', a traditional form of flat cakes served with tea or used to scoop-up stew.(*) NOTE ON MILK SUBSTITUTES: In Canada Y Beverage Rice Milk and Oat Dream Enriched Original are available inlarger grocery stores and health food stores, and are LID-compatible. Always check the label to make sure the product is

appropriate on the LID.2 cups flour [all purpose white or whole wheat]

2 tsp baking powder

2 tsp sugar

1 Tbs oil

3/4 - 1 cup nut orrice milk(*) or water

Procedure

1 Sift dry ingredients together, combine well. Add liquid. Knead together into a rollable dough. Sprinkle with additionalflour if needed to prevent sticking.

2 Flatten dough with hands or rolling pin to 1/4 - 1/2 inch thick. Don't make biscuits too thick or the centre won't cook.

3 Cut into 3-4 inch circles, or another size if you prefer.

4 Place heavy frypan over low heat. Sprinkle with flour or lightly oil to keep dough from sticking. Place circles of dough inpan and brown on both sides, about 7 minutes first side, 5 minutes second side. You can use a tooth pick to test if they are

done, or remove one from the pan and check-it-out.Variations:

1 Sweet - add 1 tsp of spice such as cinnamon or cardamom & serve with jam, jelly or honey

2 Savoury - add lightly sauted onion or garlic, or 2 tsp of dried herbs such as basil, oregano, thyme

Servings: 6


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Soda Bread

3 cups flour

1 Tbs baking powder


2 1/2 cups water

2 Tbs oil ( I prefer canola)

1/4 to 1/2 cup sesame seeds (optional)

Procedure

1 Preheat the oven to 350F ( 175 C).

2 Lightly oil a 9 inch loaf pan and set aside.

3 In a large bowl, stir together flour, baking powder and optional non-iodized salt. Add the water, oil, and sesame seeds andgently stir dough until "just mixed". Don't over mix or dough becomes tough.

4 Pour evenly into loaf pan and bake for 45-50 minutes or until a toothpick or knife comes out clean.

5 Let cool on a rack for 10-15 minutes before removing from pan.

Yield: 1 loaf.


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Wheat Crackers

These turn out like Wheat Thins. I usually just make half a recipe at a time and they keep will in an air-tight container. If youdo not have non-iodized salt just leave it out.

3 cups uncooked oatmeal

2 cups unbleached flour

1 cup wheat germ

3 Tbs sugar

1 tsp noniodized salt (optional)

3/4 cup canola oil (or another oil that isnon-soy)

1 cup water

Procedure

1 Mix together: all the ingredients

2 Roll out onto two cookie sheets (using a rolling pin or plastic tumbler)

3 Sprinkle with noniodized salt; lightly roll again to press the salt in.

4 Cut into squares or diamonds. A pizza cutter works well.

5 Bake at 350 F


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Sandwiches & Burgers


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Burgers with Roasted Garlic and Rosemary

1 whole bulb garlic

1 lb ground meat (beef, turkey, chicken)

1 zucchini, ends trimmed and coarsely grated

2 Tbs chopped fresh rosemary

1/2 tsp cracked black pepper

4 whole hamburger buns, split

4 tomato slices

4 lettuce leaves

4 red onion slices

Procedure

1 Preheat oven to 400 degrees F.

2 Wrap garlic in foil, place in oven and roast 45 minutes, until tender. When cool enough to handle, peel away foil andsqueeze cloves from papery skin. Transfer to a large bowl and add ground meat, zucchini, rosemary and cracked pepper.Mix well to combine. Shape mixture into 4 equal patties.

3 Preheat grill or broiler. Grill or broil burgers (if broiling, use a baking sheet) 5 minutes per side for medium doneness.Arrange burgers on buns and top with tomato, lettuce and onion.


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Chick-Pea Walnut Burgers

19 oz cooked chickpeas

2 garlic cloves

1/2 medium onion

1 Tbs fresh rosemary leaves

1/4 cup chopped fresh flat-leafedparsley leaves

1/2 cup fine fresh bread crumbs

3/4 cup walnuts, toasted and chopped

1 large egg white

2 Tbs olive oil

4 sesame buns

4 slices tomato

4 slices red onion

Procedure

1 Canned chickpeas have salt and cannot be used during the low iodine diet. If you are going to use this recipe, you cansoak, cook and freeze chickpeas for use during your LID.

2 In a colander rinse and drain chick-peas. In a food processor pulse garlic, onion, and rosemary until chopped coarse. Addchick-peas, parsley, and bread crumbs and pulse until just combined. Transfer mixture to a bowl and stir in walnuts, eggwhite, add pepper to taste until well combined. Form mixture into four 3-inch patties. Chill patties, covered, at least 1 hour

and up to 1 day.3 In large skillet heat oil over moderate heat until hot but not smoking and cook patties until golden brown, about 4 minutes

on each side. Toast sesame buns. Transfer burgers to buns and top with tomato and onion.

Servings: 4


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Condiments

Recipes for LID condiments are located in Chapter 05. Dips, Salsa, Dressing and Marinades

balsamic tomato dressing

tomato cocktailpickled red onions

salsas

fruit ketchups


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Fake n Bake Burgers

This recipe was supplied by Norene Gilletz .

A wonderful way to use up mashed potatoes! Large patties make a super vegetarian main dish, minis make great horsdoeuvres. These are also perfect for Passover. What a rainbow of color and flavor!

4 medium potatoes (or 3 sweet potatoes)

2 medium onions, chopped

1 green pepper, chopped

1 red pepper, chopped

2 cloves garlic, crushed

2 tsp olive or vegetable oil

3 carrots, peeled & grated (about 1 cup)

2 unpeeled zucchini, grated (about 2 cups)

1/4 cup minced dill &/or parsley

4 egg whites (or 2 eggs for those not on a LID)

1 cup matzo meal (or salt-free bread crumbs)

Windsor Coarse Salt & pepper, to taste

1 Tbs additional oil (approximately)

Procedure

1 Peel potatoes and cut into chunks. Boil in salted water until tender, 15 to 20 minutes. Drain well and mash. You shouldhave about 2 cups.

2 While potatoes are cooking, prepare remaining veggies. (So quick in the processor!) In a large non-stick skillet (ormicrowave), cook onions, peppers and garlic in 2 teaspoons oil for 5 minutes, until softened. Add carrots and zucchini.Cook 3 or 4 minutes longer. Cool slightly. Add remaining ingredients except additional oil. Mix well.

3 Preheat oven to 375F. Spray a foil-lined baking sheet with non-stick spray. Form mixture into patties. (An ice creamscoop or 1/4 cup measure works well.) Oil your fingertips, then lightly oil the tops of patties, flattening them slightly. Bakeuncovered at 375F for 10 to 12 minutes. Turn patties over and bake 10 minutes longer.

4 These reheat and/or freeze well.

Yield: about 18 patties


Author Notes

Variations:Add a 10-ounce package (300 g) chopped cooked spinach, squeezed dry, to cooked vegetables. If desired, substitute choppedmushrooms for zucchini and add a dash of thyme. Be creative and try various vegetables. Leftover veggies are great! Mini Burgers: Prepare Fake n Bake Burger mixture and make small patties. Bake 15 to 20 minutes (or brown for 3 to 4

minutes per side in a little oil in a non-stick skillet.) Youll get about 60 minis. Grain Burgers: Follow recipe for Fake n Bake Burgers, but instead of potatoes, substitute 2 cups leftover cooked rice,

bulgur, millet, couscous or quinoa. Cooked grain should be moist and sticky. Process on Steel Knife of processor until fine.Combine with remaining ingredients. Bake as directed, or saut for 4 to 5 minutes per side in a little oil.


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Herb Portobello Burgers

Serve as a side dish or as burger in a bun

4 large Portobello mushrooms

2 cloves garlic, sliced into very thinslivers

1 tsp fresh rosemary or 1/2 tsp.dried, (optional)

1 tsp fresh thyme or 1/2 tsp. dried,(optional )

1 1/2 Tbs extra virgin olive oil

3 Tbs balsamic vinegarnon-iodized salt (optional)and freshly ground black

pepper, to taste

Procedure

1 Preheat broiler or grill pan.

2 Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic andherbs (if using) into slits.

3 In small bowl, whisk together oil and vinegar with salt and pepper to taste. Brush mushrooms with oil mixture. Place

mushrooms, cap-side down, on pan and broil or grill until soft and brown, about 3 to 5 minutes per side.

Servings: 4


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Peanut Butter And Apple Sandwich

2 Tbs no-salt natural peanut butter

1 tsp of honey (optional)

2 slices LID bread

small crisp applelike Royal Gala or Granny Smithcored and thinly sliced

Procedure

1 Mix honey and peanut butter and spread on the bread.

2 Top with apple slices and remaining slice of bread.


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Peanut Butter-orange Sandwich Spread

Filling can be made the day before using. Store tightly covered in the refrigerator. Stir lightly before making sandwiches.

1 cup no-salt Peanut butter, crunchy

2 Tbs honey


1 cup oranges, peeled and finely dicedProcedure

1 Thoroughly mix peanut butter, honey, and salt. Stir in oranges. Chill.

2 Use about 1/3 cup filling per sandwich.


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Portobello Burgers

Vinaigrette

3 Tbs vinegar (balsamic, or red wine, or other of yourchoice)

10 Tbs olive oil (or another non-soy oil)1 Tbs fresh herb (or 1 tsp dry) (e.g. rosemary, basil,

chives etc)

Burgers

4 crusty rolls

4 portobello mushrooms (burger size)

toppings for your burger (sliced tomato, lettuce, onionsetc)

Procedure

Vinaigrette:

1 Combine the ingredients. Let sit on the counter for half an hour for the flavours to blend.

Burgers

1 Brush off mushrooms to clean. If the gills are really black, use a teaspoon to scrape them out. If light brown & not mushy,just leave them in.

2 Brush mushrooms on both sides with vinaigrette. Sprinkle with pepper if you wish.

3 FOR GRILL: Place mushrooms, dark gill side down. Close grill or cover mushrooms with small metal roasting pan; cookuntil mushrooms begin to soften, brushing with vinaigrette once, about 5 minutes. Turn mushrooms over. Cover; grill untiltender when pierced with knife, about 5 minutes longer.

4 FOR OVEN: Preheat oven to 400 F. Use a roasting pan with a lid. Oil the bottom of the roasting pan. Put in mushrooms,dark gill side down and bake approximately 5 minutes, basting once with vinaigrette. Turn the mushrooms over & bakeapproximately another 5 minutes longer.

5 Cut the rolls in half. Brush cut sides of rolls with vinaigrette. Place rolls on grill or in over, cut side down. Grill untillightly toasted, about 1 minute. Transfer to plates & assemble burgers with toppings.

Servings: 4


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Roasted Tomato, Cucumber and Guacamole Sandwiches

Guacamole

1 medium avocado, peeled

1 Tbs fresh lime juice

1 garlic clove, minced finely

1 tsp fresh jalapeno chili, minced

Sandwiches

8 slices LID bread

16 slices thinly sliced tomatoes, roasted

16 slices thinly sliced cucumbers

8 slices thinly sliced red onions

3/4 cup loosely packed fresh cilantro stems

fresh ground black pepper

Roasted Tomatoes: (optional)

Procedure

1 Preheat oven to 350 degrees.

2 Sliced the tomatoes thinly and drizzle with a bit of olive oil, a sprinkle of non-iodized salt and bake until roasted, about 15to 20 minutes. Set aside to cool.

3 Using a fork, mash the avocado, lime juice, garlic and jalapeno in small bowl until smooth. Season with non-iodized saltand pepper to taste. Cover until ready to use so that the guacamole does not turn brown.

4

Divide the guacamole among the bread slices, spreading evenly but thinly. Place 4 tomato slices atop guacamole on eachof the 4 bread slices.

5Next top with 4 cucumber slices, then 2 onion slices, then the cilantro sprigs. Season with freshly ground black pepper.Top with remaining 4 bread slices, guacamole side down, pressing down lightly. Cut sandwiches in half.

6 If not eating sandwiches immediately, cover with plastic wrap and refrigerate.



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Tex Mex Veggie Burgers

* NOTE: Canned vegetables often have salt added. Check the ingredients. Fresh or frozen corn are healthier options.

1 15-1/4 ounce can* whole kernel corn, drained, 1/2cup liquid reserved

1/2 cup plus 1 tablespoon cornmeal

1/2 cup finely chopped onion

1/3 cup finely chopped red bell pepper

1/2 tsp grated lime peel

1/4 cup cooked white rice

3 Tbs chopped cilantro

4 tsp diced jalapeo chili

1/2 tsp non-iodized salt

1/2 tsp ground cuminlight non soy oil

4 9-10" diameter corn tortillas (or flour tortillas, ifyou can find them made without salt)

8 Tbs salsa (available without salt, or see recipes in theDips, Salsas, Dressings & Marinades chapter)

4 Tbs chopped onion (optional)

Procedure

1 Blend 1/2 cup corn kernels and 1 tablespoon cornmeal in processor until moist clumps form. Add 3/4 cup corn kernels;process 10 seconds (reserve remaining corn for another use). Transfer corn mixture to heavy medium nonstick saucepan.

2 Add 1/2 cup corn liquid, onion, bell pepper and lime peel. Cover and cook over very low heat until thick and firm, stirringoften, 12 minutes.

3 Mix in rice, cilantro, jalapeo, salt and cumin.

4 Drop 1/4 of mixture onto each of 4 pieces of foil; press pieces into 3/4" thick patties. Let stand until completely cool.

5 Prepare barbecue (medium heat). (may also be made in a pan - preferably cast iron - on stovetop) Brush both sides ofburgers with oil and grill until crisp, about 5 minutes per side. Grill tortillas until pliable, about 30 seconds per side.Transfer tortillas to plates.

6 On each tortilla place 1 burger, 1/4 of salsa and 1/4 of chopped onion if desired. Fold tortillas over to enclose.

Servings: 4


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Turkey And Watercress Club Sandwich

1 Tbs olive oil

2 Tbs fresh lemon juice

3/4 tsp freshly ground black pepper

1 garlic clove, minced

3/4 lb turkey cutlets (each about 1/3inch thick)

cup olive oil

3/4 cup watercress leaves plus about 1cup tender sprigs

12 1/2-inch slices of bread, toastedlightly

3 roma tomatoes, sliced

Procedure

1 In a shallow dish whisk oil and 1 tablespoon of lemon juice with pepper and garlic and add turkey. Marinate turkey,turning once, 30 minutes. Discard marinade. Heat a well-seasoned ridged grill pan over moderately high heat until hot andgrill turkey 3 minutes on each side, or until just cooked through. Cool turkey on a cutting board and cut into 4 portions.

2 In a small food processor or blender puree watercress leaves and olive oil until smooth and blend in remaining tablespoonlemon juice and optional non-iodized salt and pepper to taste.

3 Spread watercress mixture on 8 toast slices and top 4 with turkey and non-iodized salt and pepper to taste. Top turkey with4 remaining watercress-spread toasts, covered sides up, and top each portion with tomatoes, and watercress sprigs. Topwith remaining toasts.

Servings: 4


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Veggie Burgers

2 cups cooked lentils

1 cup Portobello mushrooms, minced

1 cup bulgur wheat

2 cloves roasted garlic, pureed

1 cup whole wheat bread crumbs

2 Tbs walnut oil

1/4 tsp tarragon, minced

non-iodized salt and freshly

ground pepper to taste

Procedure

1 In a large mixing bowl, mash lentils until smooth. Add all other ingredients and mix until thoroughly combined.Refrigerate for at least 2 hours.

2 Form into burgers (add a little water if necessary).

3 Brush the burgers with olive oil and grill for 6 minutes on each side or until done.

4 Serve hot with your favorite LID condiments.

5 Serve with pita bread or homemade hamburger roll (see "BREADS" chapter for recipe)Servings: 6


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Tortillas & Quesadillas


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Spiced Pita Wedges

4 tsp cumin seeds

1 tsp coarse non-iodized salt

2 tsp paprika

1/2 cup olive oil

6 (6-inch) unsalted pitas

Procedure

1 Preheat oven to 400 degrees F.

2 In a dry small heavy skillet, toast seeds over moderate heat, shaking skillet, until fragrant, about 1 minute, and cool.

3 In an electric coffee/spice grinder, finely grind seeds and salt with paprika and in a bowl stir together with oil.

4 Split each pita into 2 rounds and brush rough sides with cumin oil. Cut each round into 8 wedges and arrange, rough sidesup, on 2 large baking sheets.

5 Bake wedges in upper and lower thirds of oven, switching position of sheets halfway through baking, until golden brown

and crisp, about 8 minutes total.6 Cool pita toasts on racks. Pita toasts keep 5 days in an airtight container



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Yummy Sandwich Spread

Procedure

1 Blend somemargarine* (or oil) with brown or white sugar and cinnamon powder, mixing well.

2 Refrigerate in covered container, and you'll have the makings for cinnamon toast any time the mood hits.

3 Make savoury versions with hot spices for vegetables, pasta or baked potatoes.


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Zucchini Quesadillas

4 no-salt tortillas or wraps[grocery or health food store]

3-4 medium sized zucchini

1 Tbs olive oil2 cloves of garlic, minced

Choice of spice

MEXICAN: 1/2 tsp cumin,paprika and some choppedcilantro

ITALIAN: 1 tsp dried basil or 1 Tbsfresh basil

GREEK: 1 tsp dried dill or 2 tsp fresh

dillINDIAN: 1 tsp curry powder

Procedure

1 Shred the zucchini using a medium grater. Squeeze out the excess water.

2 Sautee the garlic in the pan and add the zucchini. Cover with a lid and cook approximately 5 minutes. Drain any excesswater before continuing.

3 Add the spice variation of your choice:

4 Cook 2 minutes more.5 Put filling in one half of tortilla/wrap and fold over. Fry in frying pan (non-stick pan) until golden brown on both sides

Servings: 4


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Dips, Salsas, Dressing & Marinades

Table of Contents

Dips ........................................................................................................................................................ 67Things to dip..... ........................................................................................................................................................... 68Apple Dip .................................................................................................................................................................... 69Fudge Dip .................................................................................................................................................................... 70Garlic Dip (Skordalia) ................................................................................................................................................. 71Guacamole ................................................................................................................................................................... 72Hummus ...................................................................................................................................................................... 73Spanish Red Pepper & Almond Dip - Romesco .......................................................................................................... 74White Bean Dip ........................................................................................................................................................... 75

Dressings ................................................................................................................................................ 76Balsamic Tomato Salad Dressing ............................................................................................................................... 77Orange Balsamic Vinaigrette....................................................................................................................................... 78Raspberry Apricot Vinaigrette..................................................................................................................................... 79

Salad Dressing ............................................................................................................................................................. 80Super Salsa .................................................................................................................................................................. 81Tahini Dressing ........................................................................................................................................................... 82Tangerine Vinaigrette .................................................................................................................................................. 83

Dry Rubs ................................................................................................................................................ 84Mediterranean Herb Rub ............................................................................................................................................. 85

Marinades .............................................................................................................................................. 86California Marinade..................................................................................................................................................... 87Citrus Marinade ........................................................................................................................................................... 88

Pickles .................................................................................................................................................... 89Pickled Onions ............................................................................................................................................................ 90Quebec Carrot Chutney ............................................................................................................................................... 91

Quick Pickled Beets .................................................................................................................................................... 92Salsa ....................................................................................................................................................... 93

Fresh Tomato Salsa ..................................................................................................................................................... 94Mango Jalapeno Relish ................................................................................................................................................ 95Mango or Peach Salsa ................................................................................................................................................. 96Melon Salsa ................................................................................................................................................................. 97Papaya Salsa ................................................................................................................................................................ 98Peach and Cucumber Salsa .......................................................................................................................................... 99Pineapple Salsa .......................................................................................................................................................... 100Spicy Peach And Plum Salsa ..................................................................................................................................... 101Strawberry Salsa ........................................................................................................................................................ 102Tex-mex Salsa ........................................................................................................................................................... 103Tropical Salsa ............................................................................................................................................................ 104

Sauces ................................................................................................................................................... 105Cashew Mayonnaise .................................................................................................................................................. 106Cranberry Sauce ........................................................................................................................................................ 107Fruit Ketchup ............................................................................................................................................................. 108Garlic Chive Sauce .................................................................................................................................................... 109Ketchup ..................................................................................................................................................................... 110Peanut Sauce.............................................................................................................................................................. 111Quick Pesto Sauce ..................................................................................................................................................... 112Sweet and Sour Dipping Sauce ................................................................................................................................. 113Thai Peanut Sauce ..................................................................................................................................................... 114Two Minute Salad Dressing or Marinade .................................................................................................................. 115


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Dips


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Things to dip.....

VEGGIES

Belgian endive leaves

Broccoli floretsCauliflower floretsCelery sticksCherry tomatoesCarrots, cut in sticks or large ones cut diagonally into oval chipsGreen onion fansOnions, quartered, separated into scoop shapesIf you like your veggies really crisp, let them have a bath in some ice water for about 20 minutes before serving.

PITA CHIPS

Preheat oven to 350 F. Split a whole "no salt" pita bread into 2 rounds. Stack and cut into 6 wedges. Spread wedges in singlelayer on baking sheet and lightly brush with canola oil. Bake until slightly crisp & golden, about 10 minutes. Season chipswith non-iodized salt and curry powder if desired.

CORN CHIPS

Preheat oven to 375 F. Lightly brush "no-salt" corn tortillas with canola oil. Stack tortillas and cut into 6 wedges. Spreadwedges in single layer on baking sheet. Optional - Season chips with salt, cumin, and chili powder. Bake until crisp, about 10minutes.

NOTE: You can often find no-salt pita bread and tortillas at natural and health food stores.


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Apple Dip

(good for other fruit too)

1/4 cup no-salt nut butter (almond butter is very nice)

1/2 Tbs maple syrup or honey

1 Tbs water

Procedure

1 Mix and dip apple slices or other fruit....


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Fudge Dip

1/4 cup peanut butter (no salt)

1/4 cup maple syrup

1 1/2 Tbs cocoa

Procedure1 Stir over medium heat for 3-5 minutes until well combined. Serve with fruits and no-salt pretzels or just a spoon.


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Garlic Dip (Skordalia)

8 garlic cloves, crushed

3 medium potatoes, peeled and boiled

1/2 cup olive oil

1/4 cup white wine vinegar

1/4 tsp white pepper

Procedure

1 Boil potatoes and chill potatoes overnight.

2 Process chilled potatoes in a food processor for 23 minutes and add crushed garlic

3 With machine still going, alternate adding the olive oil and vinegar. Blend until creamy then add pepper. If you want asmoother dip, add more oil and vinegar (proportion 2-1). Good with pita bread, crackers, roasted vegetables.


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Guacamole

2 medium ripe avocadosmashed

2 Tbs lemon juice

1 tsp non-iodized salt (optional)1-2 cloves garlic

1/2 chopped onion

1 tomato chopped

sprinkle of coriander and crushed redpepper flakes for a little zip (optional)

Procedure

1 Mix and let set in fridge for a few hours...enjoy with veggie sticks or unsalted rice crackers.


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Hummus

2 cups soaked and boiled chickpeas, or two cans,drained and rinsed (eg.

Blue Menu PC)1/4 lemon juice

1/3 to 1/2 cup olive oil (may needmore or less)

4 garlic cloves

1/4 cup tahini paste (available inthe international foodssection of the grocerystore - quite expensivefor the tub but worth itwhile on the LID - Ilived on hummus!)

cayenne pepper, to taste (startwith a pinch and add a bit moreif you like it spicy)

1/2 tsp LID salt, optional

Procedure

1 Mix all ingredients in a food processor, except the olive oil - adding the olive oil slowly. You may need less or more thanto your desired consistency. If you do not like lemon flavour, add more olive oil and less lemon juice.

2 Tastes much better after a few hours (once the flavours have blended).

3 Enjoy with salt free chips - so good!!!


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Spanish Red Pepper & Almond Dip - Romesco

1/2 cup whole blanched almonds toasted

1 cup roasted red peppers (approximately 3 peppers)

2 tsp red wine vinegar

1 large garlic clove, peeled

2 Tbs extra-virgin olive oil

Procedure

1 To toast almonds, put in frying pan on low heat, stir to turn, remove from pan to cool.

2 To roast peppers. Set oven to broil Place bell peppers on rack of broiler pan with tops about 6 inches from heat. Broil,turning occasionally, until skin is blistered and evenly browned (not burned). Remove to a brown bag, and close tightly.Let stand 20 minutes. Peel peppers, discarding skin.

3 Very finely chop almonds in processor. Add roasted peppers, vinegar, and garlic; process to coarse puree. With machinerunning, pour olive oil through feed tube and process until puree thickens. Season dip to taste with non-iodized salt and

pepper. Best served at room temperature


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White Bean Dip

1 can (19 oz) no-salt-added white kidneybeans (or cooked white beans)

1/4 - 1/2 cup water (add according to preference re

consistency)3 Tbs lemon juice

1 - 2 cloves garlic, minced

1 Tbs tahini

1/2 tsp honey

1/4 tsp each of ground coriander, black pepper (and

iodine-freesalt, if you wish)

Procedure

1 Combine all ingredients in a blender or food processor and process until smooth. Chill for at least 1 hour before serving.


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Dressings


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Balsamic Tomato Salad Dressing

1/3 cup plus 1 tablespoon balsamic vinegar

1 Tbs honey

1 tsp minced garlic

1 tsp minced peeled fresh ginger

1 large plum tomato, finely chopped

Procedure

1 Combine all ingredients in a small, heavy non reactive saucepan and cook over moderate heat for about 12 minutes.Dressing will be reduced to cup, syrupy .Cool to room temperature.


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Orange Balsamic Vinaigrette

This recipe was supplied by Norene Gilletz.

Wonderful on mixed salad greens. It also makes a yummy marinade for boneless chicken breasts.

1/4 cup olive or canola oil6 Tbs orange juice

1/4 cup balsamic vinegar

1-2 cloves garlic, crushed

2 Tbs minced fresh basil (or 1/2 tsp. dried)1 Tbs sugar

Windsor Coarse Salt & pepper, to taste

Procedure

1 Combine all ingredients and mix well. Dressing will keep in the refrigerator about 2 weeks.

Yield: about 3/4 cup


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Raspberry Apricot Vinaigrette

1 tsp dry mustard

2 tsp raspberry vinegar

1/2 cup apricot nectar [usually found in health food storesor Italian delis]

1/4 tsp crushed red pepper flakes

3 Tbs canola oil

salt and pepper to taste

Procedure

1 Whisk together the ingredients in a small bowl.

2 Pour the dressing over the salad and toss thoroughly. Cover and chill for at least 1 hour before serving.


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Salad Dressing

romaine lettuce

1/4 cup white vinegar

1/2 cup vegetable oil

1/4 cup white sugar

1 tsp non-iodized salt (optional)

1/2 small red onion, chopped

pinch dry mustard

2 Tbs water

Procedure

1 Wash and tear romaine lettuce into bite size pieces Add fresh orange or Clementine slices

2 Mix the ingredients in a blender

3 Refrigerate until ready to toss salad. Top salad w

low iodine recipe collection

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