Low-Iodine Meals and Snacks, Plus Recipes and Tips
Butter & Jelly Sandwich
and Green Beans
Hamburger and French Fried Potatoes
Chicken Breast and Mashed Potatoes
Beef Roast, Carrots, Green Beans, and Mashed Potatoes
Steak and Baked Potato
Spaghetti, Tomato/Meat Sauce, and Green Beans
instead of ice cream
Popcorn popped in canola oil and salted to taste
Unsalted peanuts (add noniodized salt or non-sea salt to taste)
Matzo crackers with peanut butter
and Tips for Kids’ Meals and Snacks
to the consistency you like best. We like the ratio of 2/3 Cup oats
to 1 Cup water. Microwave one minute. Add 2 teaspoons sugar. Or sugar
plus maple syrup.
1 package active
3/4 Cup warm water (105-115 degrees)
2 Cups coconut milk
3 Tablespoons sugar
3 Tablespoons canola oil
1 Tablespoon salt (non-iodized/non-sea salt)
7-8 Cups all-purpose flour
Dissolve yeast in
warm water in large bowl. Stir in milk, sugar, oil, salt, and 4 cups
of flour. Beat until smooth. Mix in enough remaining flour to make dough
easy to handle.
Turn dough onto lightly floured surface. Knead until smooth and elastic—about
10 minutes. Place in lightly oiled bowl; turn dough oiled side up. Cover;
let rise in warm place until double, about an hour. (Dough is ready
if indentation remains when touched.)
Punch down the dough;
divide into halves. Roll each half into rectangle 18 x 9 inches. Fold
9-inch sides into thirds, overlapping ends. Roll up tightly beginning
at narrow end. Pinch edge of dough into roll to seal; fold ends under.
Place loaves seam
side down in two oiled loaf pans. Let rise until double, about 1 hour.
Heat oven to 425 degrees. Place loaves on low rack so tops of pans are
in the center of the oven. Pans should not touch each other or the sides
of the oven. Bake until loaves are a deep golden brown and sound hollow
when tapped. Usually 25 to 30 minutes. Immediately remove from pans.
Cool on wire racks or turn loaves on their sides on a tea towel on the
counter. Slice thin when completely cooled. Enjoy.
No-salt-added canned green beans. In a 1-quart saucepan combine 1 can
of green beans with 2 cans of water. Add 1 teaspoon non-iodized salt.
Add 2 teaspoons dried onions. Cook until boiling; then reduce heat and
let simmer for 10 min.
The secret to this is a heavy skillet, steady heat, and patience not
to turn the potatoes until they are brown.
Peel 6 medium potatoes
and cut them into thin slices. They look like thick potato chips when
you are done. Boil water with noniodized salt (1/2 teaspoon salt to
1 cup water). Add potatoes cook for ten minutes.
Heat 2 Tablespoons
canola oil in 10-inch skillet. Layer the potato slices into the skillet.
Sprinkle with non-iodized salt and a dash of pepper. Repeat twice—you'll
have three layers of potatoes in the skillet. Cover and cook over medium
heat for 20 minutes. Uncover and cook turning once so all the potatoes
You can also do
this by cutting the potatoes into traditional French Fry shapes, but
I found it faster to cut them this way.
We also found one
local brand of frozen French fries that baked in the oven quite nicely.
Make traditional mashed potatoes using coconut milk instead of dairy
to help make them fluffy.
Some low-iodine diets say to remove the skin. Add noniodized salt to
taste on the inside of the potato. I also added a little canola oil.
Forget about the butter flavor extract. Extracts can contain salt. I'd
suggest a salt-free, dairy-free, soy-free margarine. Soften it. Stir
in some salt, put it in a container and use like butter.
Meats and Meat/Noodle
Fresh ground beef patty cooked. Take two slices of homemade bread and
cut out hamburger-sized circles. This makes your bun. Make your own
ketchup by taking 1/2 cup Hunts no-salt tomato sauce. Add 1 teaspoon
non-iodized salt and1/2 teaspoon sugar. Mix in small container that
has a lid; then use and store in the refrigerator.
In a 2-quart saucepan, boil 8 ounces of elbow macaroni noodles (most
brands are fine—just avoid the ones with eggs) for 10 minutes. Drain.
Set to the side.
Brown 1 pound fresh ground beef with fresh onion. Drain fat.
Add hamburger to
noodles in saucepan. Add one 15-ounce can of no-salt tomato sauce. Season
with 1 teaspoon oregano, 1 teaspoon basil, ½ teaspoon sugar,
and 1 teaspoon salt (non-iodized, non-sea salt). Mix until noodles are
well coated, heating on low to medium heat. It takes about ten minutes
after combining it all and you can enjoy.
One fresh chicken breast skillet cooked or broiled. Make sure the chicken
is not injected with broth or coated with a broth glaze.
Place a 2-pound chuck roast in a roasting dish. Surround the roast with
fresh sliced onion and baby carrots. Add enough water to cover all.
Add 2 Tablespoon salt. Cover and cook at 350 degrees for 4 hours.
1 pound ground beef
1 clove garlic
2 teaspoons salt
1 teaspoon sugar
1 teaspoon oregano
1 teaspoon basil
1 bay leaf
1 15-ounce can of no salt tomato sauce
Cook and stir ground
beef, onion and garlic in skillet until the beef is browned; drain.
Stir in remaining ingredients. Heat to boiling. Reduce heat. Cover and
simmer, stirring occasionally, for 1 hour.
Boil spaghetti noodles
(most store brands are fine--just avoid the ones with eggs). Drain.
Serve the sauce over noodles.
Spreads and Snacks
Grocery store unsalted peanut butter made from just crushed peanuts.
I kept it refrigerated so it wouldn't separate. Take out a small portion
to store in a small container. Mix in salt (non-iodized, non-sea salt)
to taste. This way, if you don't mix it right the first time, you have
My store's name brand grape was just fine. Check the labels.
Boxed Juice Drinks
Check labels to make sure no Red Dye #3 dye added.
I bought unsalted tortilla chips at the grocery store. Then I spread
on a cookie sheet, spritzed them lightly with canola oil, and salted
them with non-iodized salt. Then bake in oven at 400 for 10 min. Yum.
Boxed Fruit Snacks
Just check box to make sure the flavor you're buying doesn't have Red
My store had many varieties that we could use just off the shelf. It's
a reading game. Watch for soybean ingredients (soy oil and soy lecithin
are okay, but not plain soy). Avoid Red Dye #3. I bought my store’s