Tamarind Chutney (LID)

IMG_3129 (640x480)

Tamarind Chutney is a delicious sweet and sour Indian condiment. I especially like it with samosas. There is a good chance you can find a prepared tamarind chutney that is LID-safe at the grocery store in the ethnic aisle. Buy it. That would be so much easier. : )

If you just like to cook and want to try something different, give this recipe a try. It is worth the effort. The tamarind chutney keeps well. Store it in the fridge for up to 3 months. After you are done with LID, Tamarind Chutney is a nice accompaniment to a cheese tray.

Tamarind comes in many forms. Sometimes  you can find the dry pods in Mexican or Indian markets. I have also seen tamarind concentrate. I get “wet” tamarind (from Thailand) at the Asian market. It comes in a solid block. It’s sticky and full of seeds and pod pieces. I use about 1/4 of the package for this recipe (a little over 4 ounces). I cut up the tamarind block so more surface area can be exposed to the hot water.

Wet Tamarind

Tamarind Chutney

4 ounces of wet tamarind, cut into pieces
1 1/2 cups hot water
1 cup sugar
1/2 cup water
1 1/2 teaspoons garam masala
1 1/2 teaspoons ground cumin
1/4 teaspoon cayenne pepper (or to taste)
pinch of salt

In a bowl, soak the tamarind in the hot water for 15 minutes. Using a spoon or your hands, break up the tamarind and work as much of the pulp off the seeds and pods as possible. It doesn’t look pretty.

IMG_3082 (640x480)

Pour the mixture through a fine mesh strainer set over another bowl or measuring cup Work the tamarind through the strainer with a spoon or spatula.

Tamarind Sieve

Discard the seeds and pods left in the strainer. You will have about 1 cup of a somewhat thick tamarind liquid.

In a saucepan, combine the tamarind liquid, sugar, spices, and 1/2 cup of water. Bring to a boil over medium-high heat. Simmer gently for 10 to 15 minutes, or until it is thick enough to coat the back of a spoon. The chutney will still be fairly thin, but will thicken slightly when it cools.

IMG_3141 (640x480)

Advertisements

Cilantro Chutney (LID)

IMG_3172

This is an excellent Indian condiment that can be used while on a low iodine diet. It would be perfect as sauce for Trader Joe’s Vegetable Samosas. It is also good as a sauce for grilled chicken.

Samosas

This chutney is versatile too.  You can toss it with hot pasta (or with cold pasta and veggies for a pasta salad) or use it instead of tomato sauce for a pizza topping. You can usse it as a condiment for sandwiches or wraps. It is also wonderful as a marinade for chicken or pork tenderloin. I like making cilantro chutney the day before I want to serve it so that the flavors have time to meld and intensify.

Cilantro Chutney

1 bunch cilantro, washed and dried, most of the bottom stems removed
1 or 2 small green chiles, stems removed, seeded, and cut into chunks
juice of one lemon (or lime)
1 clove garlic
1 tablespoon vegetable oil
1/2 teaspoon ground cumin
1 teaspoon ground coriander
1 pinch of black pepper
non-iodized salt to taste (not more than 1/2 teaspoon)

Put all the ingredients into a food processor or blender and puree into a paste. Add water, a teaspoon at a time until you get the consistency you want (not too thick, not too thin).

Buffalo Cauliflower (LID)

LID Buffalo Cauliflower

When I’m not on LID I make this recipe with butter, but it’s just was good with the Earth Balance Soy Free Spread. Frank’s and Texas Pete hot sauces are both LID-safe (of course, always check ingredient list, as ingredients can change). Alternatively, you can use the Buffalo sauce on baked chicken wings (just make sure that the chicken wings have not been injected with a salt solution….ask the butcher).

Buffalo Cauliflower

1 head cauliflower, wash and dried, separated into florets
1/2 cup flour
1/2 cup water
pinch of non-iodized salt (I use Morton’s Coarse Kosher Salt)
1 tablespoon oil

1/4 cup Frank’s Red Hot Originial Cayenne Pepper Sauce (Texas Pete is also LID-safe)
2 tablespoons Earth Balance Soy Free Spread, melted
pinch of non-iodized salt

Preheat the oven to 450° F. Spray a baking sheet with cooking spray and set aside.

Combine the flour, water, and non-iodized salt in a large bowl. Add the cauliflower florets and mix to coat. Using tongs, place the battered cauliflower on the prepared baking sheet. Throw out any left-over batter. Bake at 450° F for 20 minutes or until the batter becomes crispy and golden. I flip the cauliflower halfway so that it browns evenly.

Meanwhile, combine melted Earth Balance Soy Free Spread, Frank’s hot sauce, and non-iodized salt in a large bowl. When the cauliflower is done baking, add it to the sauce and toss to coat. Serve immediately.

Overnight Oats (LID)

Towards the end of this round of the low iodine diet, I used the last of the So Delicious Coconut Creamer and Trader Joe’s Coconut Creamer to make Overnight Oats. I was really happy with the way they turned out. Creamy and filling, but without an overwhelming coconut flavor. I kept mine fairly simple, only added shredded coconut and pecans.  You can customize you overnight oats however you want them. The sky is the limit. You can also make them ahead of time and keep them in the fridge for up to a week. I would suggest adding the fresh fruit right before eating.

Overnight Oats (LID)

1/2 cup rolled (old-fashioned) oats
LID-safe milk or creamer substitute
sweetener of choice, to taste
1/4 teaspoon vanilla

Combine the oats, dairy substitute, sweetener, and vanilla in a Mason jar. You can include your add-ins now or wait until you are ready to eat your oats. Stir to combine. Place the lid on the Mason jar and store in the refrigerator for up to a week.

Add-Ins
.Nuts and Seeds
-pecans
-sliced almonds
-walnuts
-pistachios
-sunflower seeds
-chia seeds
-pumpkin seeds
-sesame seeds
-flax seeds

.Dried Fruit
-raisins
-cranberries
-coconut
-apricots
-dates

.Spices
-cinnamon
-nutmeg

Fresh Fruit
-pineapple
-berries (strawberries,blueberries, raspberries, blackberries, etc…)
-apples
-bananas
-peaches
-mango
-kiwi
-pumpkin puree

Other Add-Ins
-peanut butter
-cocoa powder

-dairy free chocolate chips (or break up a dark chocolate bar0

Crockpot Pepperoncini Pot Roast (LID)

Crockpot Pepperoncini Pot Roast

This is a super easy and delicious recipe. I love the little kick the pepperoncinis provide. I based this recipe on the Mississippi Pot Roast recipe that’s everywhere. That recipe calls for butter, ranch dressing mix, and a package of au jus or gravy mix, none which are LID-friendly. I do not use those ingredients even when I am not on LID. The pot roast turns out so flavorful, I don’t think you will miss any of those ingredients.

Vlasic does not use iodized salt in their products, so Vlasic brand pepperoncinis are perfect for this recipe.

You can eat the Crockpot Pepperoncini Pot Roast over mashed potatoes, as a sandwich filling, or in a flour tortilla. I made a burrito with the pot roast, pinto beans, and barbecue sauce in a flour tortilla.

Crockpot Pepperoncini Pot Roast (LID)

1 2-3 pound beef pot roast (chuck roast, mock tender roast, brisket are all good for pot roast)
non-iodized salt (I use Morton’s Kosher Salt)
black pepper
1/2 16-ounce jar of whole pepperoncinis with pickling liquid

Place beef in the bottom of the crockpot. Season with non-iodized salt and pepper. Pour 1/2 a jar of whole pepperoncinis and their liquid over the beef. Cook on low 8 hours or on high 4 hours until very tender. Use a fork to shred the beef and keep in the cooking liquid until ready to eat.

Cinnamon Rolls (LID)

cinnamon-roll-lid

I won’t lie, I am sick of being on this low iodine diet. It is easier, in a way, this time, but that doesn’t change the fact it is a soul-crusher.

I had some time to bake this morning and I used my Easy White Bread recipe to create these Cinnamon Rolls. I was really, really happy with the results. These are quite possibly the best cinnamon rolls I have ever made. They definitely lifted my spirits.

Cinnamon Rolls

For the dough:
3/4 cup water
1 tablespoon olive oil
2 cups flour, plus more for kneading
1 tablespoon sugar
1 teaspoon non-iodized salt
1 1/2 teaspoons yeast

For filling:
1/2 cup brown sugar
1 tablespoon ground cinnamon
2 – 3 tablespoons Earth Balance Soy Free Buttery Spread

For icing:
1/2 cup powdered sugar
1/4 teaspoon vanilla
enough water to make a thick, but pourable icing

Put the dough ingredients into a bread machine in the order given. The yeast should be the last ingredient going into the bread machine. Set the machine to the dough setting and press start. Let the machine do the mixing and kneading for you. Once the machine is finished, turn the dough out into an oiled bowl. Cover and let the dough rise until doubled in size, about an hour.

Punch down the dough and turn out onto a floured surface. The dough will probably be sticky. Knead the dough a couple of times, adding a little more flour to prevent sticking. Flour a rolling pin and roll the dough out evenly into a rectangle that is about 9 X 13 inches. Spread the Earth Balance spread evenly over the top of the rolled out dough. Combine the brown sugar and cinnamon in a bowl and spread evenly over the Earth Balance spread. Starting at the shorter side, roll up the dough. Pinch the seam to close. Slice into 12 even slices. Spray a 9 X 9-inch square baking pan or a 9″ round cake pan with cooking spray and place the slices in the pan. Let rise until doubled in size, about 45 minutes.

cin-roll

Preheat the oven to 350°F.

Bake the cinnamon rolls for 25 minutes, or until golden brown. Remove from the oven and let cool slightly.

Meanwhile, make the icing. Mix the powdered sugar, vanilla, and a little water at a time until you get a thick, but pourable consistency. Drizzle evenly over the cinnamon rolls.

cin-rollls

Vegetable Gumbo (LID)

vegetable-gumbo

It takes some patience to get the roux to the proper color, but the time and work is so worth it.

Since the amount of meat that can be consumed per day is low, I have been trying to eat some meatless dishes each day. This gumbo can be made vegetarian by using LID-safe vegetable broth or vegetable bouillon (like Rapunzel brand).

You can add some chicken or even some LID-safe sausage (Eckrich and Boar’s Head brands are safe – double check ingredients to make sure) at the same time (or instead) of the zucchini to make the gumbo more substantial.

Vegetable Gumbo

1/4 cup canola oil
1/4 cup flour
1 large onion, diced
1 medium green bell pepper, cored and diced
3 stalks celery, diced
1 14.5 oz. can salt-free diced tomatoes, with juices
1 32 oz. carton unsalted chicken broth
1 pound fresh or frozen sliced okra (trim ends)
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1 T. fresh parsley, chopped or 1 tsp. dried parsley
1 teaspoon non-iodized salt (I use Morton’s Coarse Kosher Salt)
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 medium zucchini, diced
hot cooked rice

In a Dutch oven, heat flour and oil over medium-low heat. Cook, stirring almost constantly, until flour browns to a copper color, about 20 to 30 minutes. (Hint:  I have a penny next to the stove to compare colors). Add onion, bell pepper, and celery to the roux and cook, stirring occasionally until vegetables are soft, about 5 minutes. Add tomatoes and their juices, chicken broth, thyme, oregano, parsley, non-iodized salt, pepper, and cayenne. Add the okra. Simmer for 30 minutes, stirring occasionally. Add zucchini and simmer 20 to 30 more minutes, continuing to stir occasionally.

To serve, place about 1/2 cup hot cooked rice in a bowl and ladle hot gumbo over the top.  Pass the hot sauce (Texas Pete and Frank’s are both LID-friendly) and enjoy.

Baked Chicken Taquitos (LID)

baked-chicken-taquitos

Serve Baked Chicken Taquitos with LID-safe salsa and Avocado “Cream”Avocado “Cream”.

The last time I was on the low iodine diet, I made Chicken and Kale Taquitos. It was basically this recipe with cooked kale that had been squeezed dry and chopped. Just mix it in with the chicken mixture. I’m sure spinach would be good too.

These freeze really well, but have to be reheated in the oven (or toaster oven) to maintain crispiness. They get soft and chewy when reheated in the microwave.

Frozen Baked Taquitos

Baked Chicken Taquitos

1 whole chicken
non-iodized salt
black pepper

1 teaspoon ground cumin
1 teaspoon garlic powder
1/2 cup LID-safe salsa
LID-safe corn tortillas
cooking spray

Season the chicken with non-iodized salt and black pepper. Place in the crockpot and cook on low for 6 – 8 hours or on high for 3 -4 hour until the meat is tender and falling off the bones. Remove the chicken from the crockpot and let cool. Remove the chicken meat from the bones, discarding the skin and bones (unless you plan to make chicken stock.…in that case, reserve). Shred the chicken. You should have about 6 cups of shredded chicken meat.

Preheat the oven to 400º F.

Add the ground cumin, garlic powder, and salsa to the shredded chicken. Season with more non-iodized salt and black pepper, if needed. Mix to combine.

Place 4 corn tortillas on a large microwave safe plate. Microwave on high for about 30 seconds to soften tortillas. Place about 2 tablespoons of the chicken mixture on  bottom third of the warmed corn tortilla. Roll up and secure with a toothpick. Don’t roll too tight. Place the taquito on a baking sheet. Repeat until all of the chicken mixture is used. You will have approximately 18 taquitos. Use two baking sheets if you need to. Spray the taquitos with cooking spray and place in the oven. Cook for 20 minutes, turning after the 10 minutes, until crispy and golden brown. Remove the toothpick before serving.

Baked Chicken Taquitos

Nachos with Black Beans and Veggies (LID)

lid-nachos

Nachos on LID? Yes! With Daiya Shreds, you can create the illusion of cheesiness. In all honestly, they taste nothing like real cheese, but they do melt well and provide a creaminess similar to cheese. Daiya Shreds do not contain dairy, soy, or sea salt. Some of the other Daiya products do contain sea salt, so be careful and read labels.

The addition of beans, sauteed veggies, salsa, and jalapenos to these nachos disguises the fact you are eating vegan cheese and you will momentarily forget you are on a restricted diet.

There are so many possibilities when making nachos. Start with the base of melted Daiya Shreds on tortillas and then add beans, veggies, and toppings to your liking. As long as it’s LID-safe, anything goes.

Nachos with Black Beans and Veggies

Sauteed Veggies
1 tablespoon canola oil
1 onion, chopped
1 clove garlic, minced
1/2 bell pepper, seeded and chopped
1 zucchini, chopped
1 cup frozen corn
non-iodized salt (I use Morton’s Coarse Kosher Salt)
black pepper

1 15.5 oz can LID-safe black beans, heated

tortilla chips (Tostitos are LID-safe)
Daiya cheddar style shreds (or mozzarella style)

Possible Toppings
LID-safe salsa (Pace and Tostitos brands are both good)
fresh avocado or avocado cream
pickled jalapenos (or try candied jalapenos) (be careful, I’ve seen canned pickled jalapenos that contain iodized salt)
shredded lettuce
diced tomato
chopped cilantro

To make Sauteed Veggies:  Heat a skillet over medium-high heat. Add the canola oil and heat briefly. Add the chopped onions and cook until they just begin to soften. Add the garlic and cook one minute. Next, add the bell pepper and zucchini. Cook until tender, about 5 minutes. Add the frozen corn and cook until hot. Season the mixture with non-iodized salt and black pepper.

To make nachos:  Evenly spread tortilla chips on a plate. Sprinkle some Diaya Shreds evenly over the chips. Place in the microwave and cook at full power until the Diaya is melted. This took about 50 seconds in my microwave.

Top nachos with drained black beans, and sauteed veggies. Add toppings to your liking.

Chicken with Balsamic Blueberry Sauce (LID)

Chicken with Balsamic Blueberry Sauce

 

This recipe makes enough sauce for four generous servings. If you are cooking 2 chicken breasts, only use half of the sauce and save the remainder for another time. I think it would be excellent on pork as well.

Chicken with Balsamic Blueberry Sauce

2 – 4 chicken breasts (I use boneless, skinless)
4 tablespoons olive oil, divided
1/4 cup finely chopped Vidalia onion (or favorite sweet onion)
1 cup fresh blueberries (frozen should be a fine too)
1/4 cup balsamic vinegar
2 tablespoons honey (you may want to add an additional tablespoon of honey if your blueberries are not very sweet – taste the sauce and adjust as necessary)
non-iodized salt (I use Morton’s Coarse Kosher Salt) and pepper, to taste

Preheat the oven to 400º F.

Heat the olive oil in a skillet over medium-high heat. Season the chicken breasts with non-iodized salt and pepper. Add to the skillet. Brown the chicken breasts on both sides. Place the seared breasts in a baking dish and place in the oven.

Add the remaining 2 tablespoons of olive oil to the skillet the chicken was seared in (no need to clean it out). Add the finely chopped onion. Cook, stirring, until softened and starting to caramelize. Add the blueberries and cook for 1 minute. Add the balsamic vinegar and honey. Reduce the heat and simmer, stirring frequently, until slightly thickened, about 5 to 10 minutes. Keep warm.

Spoon some of the sauce over the chicken breasts and return them to the oven until cooked through, about 10 more minutes.

Serves 2 – 4.

Previous Older Entries