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

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.

Corn Salsa (LID)

Corn Salsa sm

Corn Salsa

It won’t be long before I will have to start LID again. I will have another whole body scan in March. Last year was much easier than the year before because I prepared better. It’s not to early to start compiling recipes.

This colorful salsa, eaten with tortilla chips is a tasty snack while on LID (or any other time, really). It is also a nice addition to tacos, fajitas, or rice bowls. It can even be eaten on its own as a salad of sorts. It keeps well in the fridge for a week or so.

Poblano  chiles (fresh or roasted) can be substituted for the bell pepper and jalapenos.

Corn Salsa

1 pound frozen corn
1/2 large onion, small dice (red onion looks pretty with corn)
1/2 green bell pepper, small dice (you could also use red bell peppers)
2 jalapenos, or to taste, minced
handful fresh cilantro, chopped
juice of 1/2 lime
non-iodized salt (I use Morton’s Coarse Kosher Salt), to taste

Heat a large skillet over high heat. Add the frozen corn and cook, stirring often, until heated through and starting to char. Cooking it this way really brings out the sweetness of the corn. Let the corn cool completely.

Once the corn is cooled, add the remaining ingredients and mix to combine. Taste and add more lime juice or non-iodized salt, if needed.

Samosa Soup (LID)

Samosa Soup

I like Indian food. Samosas, Indian pastries filled with savory ingredients, are a favorite of mine. I have made Samosas filled with spiced potatoes and green peas on numerous occasions. They are a bit time-consuming to make so I do not make them often. I took ingredients found in Samosa filling and turned them into a delicious and easy soup.  This soup is quick enough to make on a weeknight. It is sure to bring a little spice to LID.

Samosa Soup

2 tablespoons canola oil
1 large onion, chopped
3 cloves garlic, minced
1-inch piece of ginger, peeled and minced
1 jalapeno, seeded and minced
1 tablespoon salt-free curry powder (store-bought or homemade – recipe at bottom)
dash cayenne pepper (optional)
2 medium russet potatoes, peeled and diced
1/2 cup dried green split peas, picked over and rinsed
8 cups salt-free vegetable broth (I use Rapunzel bouillon cubes and water)
1/2 cup frozen green peas
non-iodized salt (I use Morton’s Coarse Kosher Salt), to taste
1/4 fresh cilantro, chopped

Heat the canola oil in a soup pot over medium-high heat. Add the onions and sauté until soft. Add the garlic, ginger, and jalapenos, and saute one minute more. Add the curry powder, cayenne (if using), green split peas, and vegetable broth. Cook 10 minutes. Add the diced potatoes and continue to cook until the green split peas and potatoes are tender, about 20 more minutes. Add the frozen green pea, season to taste with non-iodized salt, and cook until warmed through, about 5 minutes. Take off the heat, add the cilantro, and serve.

Quick and Easy Salt-Free Madras Curry Powder

3 tablespoons ground turmeric
2 tablespoons ground cumin
2 tablespoons ground coriander
1 tablespoon ground cardamom
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground black pepper
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves

Combine all of the spices and store in a glass Mason jar.

Mexican Lentil Soup (LID)

Mexican Lentil Soup

I love this time of the year, when summer is changing over to fall. The days are starting to get cooler and the air is a little crisper. The air conditioner is not running non-stop and there is a little chill in the air when you wake up in the morning. It’s a perfect time for soup and this one is wonderful. It is a flavorful and filling soup that comes in at around 76 calories per 1 cup serving.

Soups are perfect to have while on LID. You can make big batches and freeze individual servings. It helps so much to have food prepared ahead of time.

Mexican Lentil Soup

Mexican Lentil Soup

1 tablespoon canola oil
1 onion, diced
2 stalks celery, chopped
2 carrots, peeled and chopped
3 cloves garlic, minced
1 jalapeno, seeded and minced
14.5 ounce can no salt added diced tomatoes (I like to use petite diced)
1/2 cup dried lentils, picked over and rinsed
1 teaspoon ground cumin
1/2 teaspoon ground coriander
7 cups LID-safe vegetable broth (I use Rapunzel vegetable bouillon)
1 medium zucchini, diced
non-iodized salt (I use Morton’s Coarse Kosher Salt) and pepper, to taste
1/4 cup fresh cilantro leaves, chopped

In a soup pot, heat the oil over medium-high heat. Add the onions, celery, and carrots. Cook until the vegetables are tender. Add the minced garlic and cook 1 minute longer. Add the jalapeno, diced tomatoes and their juices, dried lentils, cumin, coriander, and vegetable broth. Bring to a simmer and cook for 20 minutes. Add the zucchini and cook until the lentils are tender, 10 to 20 minutes. Season the soup with non-iodized salt and pepper. Stir in the chopped cilantro and serve.

Crockpot Black Bean and Barley Chili with Mushrooms and Kale (LID)

Crockpot Black Bean and Barley Chili with Mushrooms and Kale

This is a little something I cooked up this past winter. With this chili, I set out to make one thing and ended up with something totally different. That is not necessarily a bad thing. I ended up with a nutritious and hearty vegan chili that tasted great and is suitable for LID. I was happy with the results.

Just a little note about chili powder, most contain salt. Most likely, it’s non-iodized salt, but to be safe choose a chili powder that does not contain salt. I get mine from Penzey’s.

Crockpot Black Bean and Barley Chili with Mushrooms and Kale

1 large onion, chopped
3 cloves garlic, minced
16 ounces mushrooms, cleaned and sliced
1 14.5 ounce can unsalted black beans, drained
1/2 cup barley
4 cups unsalted vegetable broth (I used 4 cups water and Rapunzel Vegetable Bouillon cubes)
2 tablespoons chili powder (check ingredients, I use Penzey’s brand)
1 teaspoon cumin
non-iodized salt (I use Morton’s Coarse Kosher Salt) and pepper, to taste (I used 1 teaspoon non-iodized salt and 1/4 teaspoon pepper)
4 cups kale, chopped

Add all the ingredients to the crockpot. Cook on low for 6 to 8 hours or on high 3 to 4 hours.

Ribollita (Italian Vegetable Soup with Bread) (LID)

Ribollita (LID)

This is one of my favorite soups and it’s perfect for LID. If you can’t find an Italian style bread that is safe for LID, this soup is also good with a little pasta (like ditalini, pastina, or acini di pepe) added around the same time as the zucchini.

I’m pretty sure cannellini beans are safe on LID, but you may substitute chickpeas in the recipe if you are concerned.

This recipes makes a lot of soup, so you will have plenty of leftovers. It’s great to have on hand for a quick lunch or as a nutritious and filling start of a meal. It keeps for a week in the fridge and freezes well. You could make a batch ahead of LID and freeze in individual portions.

Ribollita (Italian Vegetable Soup with Bread)

1/4 cup olive oil
1 medium onion, chopped
2 large carrots, peeled and diced
3 stalks celery, diced
4 cloves garlic, minced
8 – 10 cups vegetable broth (I use water and Rapunzel salt free vegetable bouillon)
1 14.5 can of no salt added diced tomatoes & their juices
2 large potatoes, peeled and diced (I use Russet)
1 15.5 ounce can no salt added cannellini beans, drained and rinsed
1/4 head green cabbage (or savoy), cored and thinly sliced
1/4 teaspoon dried thyme
1 teaspoon dried basil
1 zucchini, diced
non-iodized salt (I use Morton’s Coarse Kosher Salt) and black pepper, to taste
Italian bread, sliced

Heat the olive oil in a soup pot over medium heat. Add the onions, carrots, and celery and cook until soft. Add the garlic and cook a minute more.

Add the broth, tomatoes, potatoes, beans, cabbage, thyme, and basil to the soup pot. Increase the heat to medium-high and bring the soup to a boil. Reduce the heat slightly and simmer 15 minutes. Add the zucchini and cook until the zucchini is tender, 5 to 10 minutes. Season to taste with non-iodized salt and black pepper.

To serve, place a slice of Italian bread in a bowl and ladle soup over bread.

Balsamic Vinaigrette (LID)

Balsamic Vinaigrette

This is a super simple Balsamic Vinaigrette recipe. I really like it on mixed greens (like a Spring Mix).  You can elaborate on this dressing, if you wish. Sometimes I’ll add finely minced garlic and/or a dried Italian herb mix.

Balsamic Vinaigrette

2 ounces balsamic vinegar
2 ounces olive oil
1/2 teaspoon non-iodized salt (I use Morton’s Coarse Kosher Salt), or to taste
1/8 teaspoon black pepper
1/8 teaspoon dry mustard

Combine all the ingredients in a small Mason jar with a lid. Screw on the lid and shake until combined. Store leftover dressing in the refrigerator. Allow to sit out at room temperature a little bit before using again.

Easy White Bread (LID)

Easy White Bread (LID)

It’s my last full day of LID. Yay! I’m so happy about getting off this diet that I’m not even worrying about my whole body scan tomorrow morning. I have more important things on my mind. Like, where am I going to eat lunch after my scan?

I think the last 4 or 5 days of LID are the hardest. You are tired and probably not feeling that great after the Thyrogen shots (even worse if you’ve been off your meds for 6 weeks). And then there is the RAI. It’s stressful. The extra thought and work the diet takes is just another thing. I don’t need another thing. I’m done.

This bread is great because it is delicious and really easy. I’m happy with the way it turned out. It’s great for peanut butter and jelly sandwiches (which is what I had for dinner tonight). This recipe doesn’t make a very big loaf. I haven’t tried doubling the recipe, but I don’t see why you couldn’t.

Easy White Bread

Easy White Bread

3/4 cup water
1 tablespoon olive oil
2 cups flour
1 tablespoon sugar
1 teaspoon non-iodized salt (I use Morton’s Coarse Kosher Salt)
1 1/2 teaspoons yeast

Put the 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. Let the dough rise for an hour.

Preheat the oven to 350°F.

Punch the dough down and turn out on a floured surface. Shape the dough into a loaf. Place on a baking sheet. Bake in the oven for 35 or until golden brown. Let cool completely before slicing.

If you do not have a bread machine, just mix the ingredients together by hand. Turn out onto a floured surface and knead by hand for 10 minutes, adding more flour as necessary. Place the kneaded dough into an oiled bowl and let rise 1 hour. Bake at 350°F. for 35 minutes or until golden brown. Let cool completely before slicing.

Southeast Asian Cabbage Salad (LID)

SE Asian Cabbage Salad (LID)

I took a salad that I absolutely love and adapted it slightly for LID. It’s fresh, crunchy, colorful, virtually fat-free, nutritious, and very flavorful. This salad keeps fairly well in the fridge for up to two days.

Southeast Asian Cabbage Salad

1/2 head green cabbage, cored and thinly sliced
1 cucumber, seeded, peeled, and chopped
1 carrot, grated
2 (or more) fresh chiles, seeded and chopped
3 tablespoons cilantro, chopped
2 cloves garlic, minced
1/4 cup rice vinegar
3 tablespoons sugar
1/2 teaspoon non-iodized salt (I use Morton’s Coarse Kosher Salt)

crushed unsalted peanuts

Combine cabbage, cucumber, carrot, cilantro and chiles in a large bowl. Mix garlic, rice vinegar, sugar, and non-iodized salt together in a small bowl. Pour vinegar mixture over cabbage mixture and mix. Sprinkle with crushed unsalted peanuts right before serving.

Previous Older Entries