Breakfast:
Irish Oatmeal:
1 cup of regular (not instant) Irish oatmeal
1 pinch of non-iodized salt
½ cup raisins (optional)
Add oatmeal to a 2-quart pot and rinse with cold water a few times until water is clear
Add 4 cups cold water
Add raisins if you like them
Bring to boil on high heat.
Immediately turn heat off and cover pot.
Leave the pot on the stove until the next morning.
The next morning, reheat a portion in the microwave, or rewarm the entire pot and feed your family!
Store unused cooked oatmeal in the fridge in a sealed container and you’ll be set for at least the next few days!
Egg White Frittata:
4 egg whites (yolks are not allowed!)
veggies you like. Try combinations from any of the items below to make ½-3/4 of a cup:
2 handfuls of kale
4-6 mushroom sliced
½ diced red bell pepper and ½ cup diced potato
½ cup broccoli rabe (cooked and squeezed to remove all liquid)
½ diced tomato
Preheat your oven to broil
Sauté mixed veggies in a 7-8” non-stick pan on medium heat with a bit of oil to soften.
Squeeze out and discard any liquid that is released during the sauté
Whisk egg whites in a bowl until lightly beaten and pour over contents of pan
Season with non-iodized salt and pepper
Cook on low-medium heat for 1-2 minutes until the bottom and sides of the frittata start to set
Gently peel away the edges of the frittata from the pan and allow the uncooked egg white to fill in the sides. Cook for 1 more minute
Toss the whole pan in to the oven and broil until the frittata puffs up and starts to get a bit of color on top
Remove the pan and cut the frittata in half (use a spatula so you don’t ruin your non-stick pan).
Serve with some homemade ketchup and a dash of cayenne pepper if you like it spicy!
Bread (and the bread conundrum):
You have to have bread—right? The problem with store-bought and commercially baked goods is that iodized salt and iodinated dough conditioners are used in some commercial bakeries and these ingredients may introduce 50-60mcg of iodine per 100g of product. That means that an entire day’s allowance of iodine on the low iodine diet may be contained in 1-2 slices of commercially produced bread, cake, etc. Whether a bakery uses iodized salt or iodinated dough conditioners may not be reported and the iodine in these products can blow your diet very easily!
The traditional solution for a low iodine diet is to make your own bread. Baking at home is still a great option, and will be even easier if you have a bread machine. If you don’t have a bread machine—baking will take a bit of time but it’s still a great option. If you decide to bake your own, we’ve provided a recipe below for No Knead/Dutch Oven Bread that will produce fabulous results with very little effort. But here is an important tip—if you’re able to find bread at a store or from a local baker and can confirm that neither iodinated conditioners, nor iodized salt (including sea salt) are used in their recipes, that bread will be just as safe as bread you can make yourself. The key is making sure you trust the baker and that they can confirm the integrity of their product. Many artisanal bakers pride themselves on the purity of their bread which fundamentally is a simple mix of flour, salt, yeast and water. Small artisanal bakeries typically avoid additives and conditioning agents used in larger scale commercial bakeries but watch out for iodized salt and sea salt! If they can assure you that their product is made the same way you would make bread at home—and you trust them—go for it. You’ll be fine, and you’ll save loads of time.
No Knead/Dutch Oven Bread
We think the recipe originated with Jim Lahey at the Sullivan Street Bakery in New York—first made famous by Mark Bittman of the NY Times as “No Knead Bread” in his 2006 publication. There are now many variations, but all props (and many thanks) to Jim for popularizing this simple and stupefyingly crusty, chewy amazing loaf. You will need a 4 to 6 quart Dutch oven with a cover—like the enameled cast iron products made by Le Creuset, Staub, and others. But a heavy Pyrex, steel, or ceramic pot will work as long as you have a snug cover. If you even think you might want to try this—go for it! You won’t be sorry!
3 cups all-purpose or bread flour. This recipe will work with white flour only, or a mix of whole wheat and white flours
¼ teaspoon instant yeast
1 ¼ teaspoons non-iodized salt
1 ½ cups cold water right from the tap
An additional ½ cup flour, wheat bran, or corn meal to cover prep surfaces and the dough
Options:
Mix in a couple of handfuls of any combination of the following with the flour, salt and yeast before you add the water and then proceed with the recipe:
- Walnut, pecan or other nut pieces
- Dried sour cherries, cranberries, or other dried fruit
- Seeds like poppy, Nigella, flax, sunflower, pumpkin, or any others you like
In a large bowl, combine flour, yeast and salt and mix by hand for a few seconds to blend them all together
Add nuts, seeds or dried fruit if you’d like
Add water
Mix the dough to form a very shaggy, wet dough
Leave the dough in the bowl and cover with plastic wrap
Set the dough aside to rise on a counter top where it isn’t drafty for at least 12 and up to 24 hours (yup—12-24 hours). This dough is forgiving and as long as you’re in this window you don’t need to precisely time the rise. When the dough has risen sufficiently, it will have numerous small air bubbles on the surface and generally at least doubles in size
When the first rise is done, turn the dough out onto to a well-floured surface—it will be quite wet and very soft. Don’t panic—it’s supposed to be that way!
Pat it down gently into a rounded disk
As though you’re folding a letter, fold the dough in thirds, first from top to bottom and then again from the sides.
Place the dough, seam side down on cotton tea towel (not terrycloth) that is heavily sprinkled with flour, bran or corn meal. This dough is wet and sticky and if you don’t cover the towel sufficiently, your dough will stick
Sprinkle more flour or wheat bran on top of the dough and fold the towel to cover
Set the dough aside to rise on a counter top where it isn’t drafty for another 1-2 hours
30 minutes prior the end of the second rise, heat the covered Dutch oven in a 475°F oven. Make sure it’s fully up to temperature before you proceed!
Once your Dutch oven is hot, remove it from the oven (careful!) and set the cover aside. Unwrap the dough, and flip it into the pot so the seam side is now up.
Cover the pot and return it to the 475°F oven for 30 minutes with the cover on, remove the cover and bake for another 15-20 minutes with the cover off
You’re done when bread is nicely browned and looks crusty
Turn the bread out of the pot and allow to cool
Eat and be amazed. Yes…you made that!
Tight on time? Want to cook a Dutch oven bread even faster?
Just double the yeast and use warm water. These modifications will significantly shorten the prep time. Because the rise is faster, the crumb will be a bit denser but it’s still an awesome loaf!
3 cups all-purpose or bread flour. This recipe will work with white flour only or a mix of whole wheat and white flours
½ teaspoon instant yeast
1 ¼ teaspoons non-iodized salt
1 ½ cups very warm water
An additional ½ cup flour, wheat bran, or corn meal to cover prep surfaces and the dough
Combine flour, yeast, and salt (be sure you’re using ½ teaspoon of instant yeast for this recipe)
Add the warm water. The water should feel quite warm but should not hurt when you insert a finger! As long as the temperature is not hot enough to hurt you, your yeast won’t be unhappy either.
Mix and leave the dough in the bowl
Cover the bowl with plastic wrap and set the dough aside to rise on a counter top for 4-8 hours. The first rise is done when the dough approximately doubles in size and has innumerable tiny bubbles on the surface
When the first rise is done, turn the dough out onto to a well-floured surface-it will be quite wet and very soft
Pat it down gently into a rounded disk
As though you’re folding a letter, fold the dough in thirds first from top to bottom and then again from the sides.
Place the dough, seam side down on cotton tea towel (not terrycloth) that is heavily sprinkled with flour, bran or corn meal. This dough is wet and sticky and if you don’t cover the towel sufficiently, your dough will stick
Sprinkle more flour or wheat bran on top of the dough and fold to cover or cover it with another tea towel
Set the dough aside to rise on a counter top where it isn’t drafty for another 1-2 hours
30 minutes prior the end of the 2-hour rise, heat the covered Dutch oven in a 475°F oven. Make sure it’s fully up to temperature before you proceed!
Once your Dutch oven is hot, remove it from the oven (careful!) and set the cover aside. Unwrap the dough, and flip it into the pot so the seam side is now up. Cover and return to the 475°F oven for 30 minutes with the cover on, remove the cover and bake for another 15-20 minutes with the cover off until the top is nicely browned and it looks crusty
Turn the bread out of the pot and allow to cool before eating
Low Iodine Condiments and Basics:
Homemade mayonnaise:
1 egg white. No egg yolk
1 teaspoon non-iodized salt
½ teaspoon no-salt or homemade Dijon mustard
½ teaspoon paprika
3 tablespoons cider, champagne, white balsamic, or white vinegar (your choice)
1 cup corn, safflower, canola oil (your choice)
Place all the ingredients except the oil in a blender or small food processor, and mix on low-speed until fully combined
If you have an arm that does not tire easily, you can make this recipe in a bowl and mix by hand with a whisk
While mixing continuously by hand, or in a blender the slowest speed possible, slowly drizzle in 1 cup of oil. If the oil starts to pool and is not being quickly incorporated into the mayonnaise, stop adding oil and wait until the pooled oil is incorporated before you restart drizzling in the oil.
Once fully combined, place into a sealed container and keep refrigerated between uses
Makes about 1-1/2 cups of mayonnaise
Home Made Ketchup:
6 ounces of no salt added tomato paste
2 tablespoons of white, white balsamic, or champagne vinegar (your choice)
½ teaspoon dry mustard
¼ teaspoon salt
½ teaspoon chili powder
¼ garlic powder
¼ cup white or brown corn syrup
1 pinch of allspice
1 pinch of dried cloves
1 pinch of cayenne pepper
Mix all ingredients until fully combined
Transfer to a sealable container and keep refrigerated between uses
Dijon and Yellow Mustard
The Romans introduced mustard to what would become France, and by the 6th century the French had made it uniquely their own. The sharpness of Dijon mustard comes from brown mustard seeds but there are several suggestions below that will allow you to create a mustard to suit your taste. Any way you make it, your mustard will be useable as soon as it's prepared but its flavor will improve as it sits in the fridge!
1 bottle (750 mL) dry white wine. French white burgundy is the real deal, buy any unoaked dry wine will work!
½ cup champagne, white balsamic, or white wine vinegar
1 cup shallots chopped. If you can’t find shallots, white or yellow onion will work
2 cloves garlic, minced
1 tablespoon of vegetable oil
1 ½ teaspoons non-iodized salt
1 ½ teaspoons white sugar
4 oz of mustard powder:
- The most authentic recipe is to use 4 oz of brown mustard powder which will give this mustard the unique bite of real Dijon mustard
- Use 2 oz of yellow mustard powder and 2 oz of Coleman’s dry English mustard powder if you can’t find the brown mustard powder for a very similar result
- If you like more of a yellow mustard flavor, use 4 oz of yellow mustard powder. This will taste more like a traditional American yellow mustard.
Combine the wine and vinegar in a sauce pan with the shallot (or onion) and garlic and bring to a boil
Reduce heat to a simmer and cook for 5 minutes
Remove from the stove and set aside to cool. Do not proceed until the infused wine has cooled to lukewarm
Once the infused wine has cooled, place the dry mustard powder, salt, sugar, and oil into another pan
Strain the wine/vinegar to remove all solids. Discard the solids and pour the liquid into the pan with the dry ingredients
Place the pan on low heat and stir continuously until the mustard has thickened
Add more vinegar to brighten the flavor as needed. The mustard should have a sharp flavor with a definite twang from the vinegar.
Finish thickening to a nice thick creamy consistency
Transfer the mustard to a non-metallic container and store in the refrigerator.
Once cool, you can use the mustard right away but its flavor will continue to develop over several days
Homemade salad dressings:
These are true emulsified dressings so they are little work, but the recipe will make enough to last a week or so, and the taste is worth it!
Note that both recipes use mustard. The small amount in the basic vinaigrette helps the dressing become an emulsion. The larger amount in the Dijon vinaigrette adds depth of flavor and a real tang!
Basic Vinaigrette:
1 tablespoon no-salt or homemade Dijon mustard
½ cup champagne, white balsamic, or red wine vinegar
1 ½ cup olive oil
non-iodized salt
Pepper to taste
1 peeled and smashed cloves of garlic
Dijon mustard vinaigrette:
¼ cup no-salt or homemade Dijon mustard
½ cup champagne vinegar
1 ½ cups olive oil
non-iodized salt
Pepper to taste
1 peeled and smashed cloves of garlic
Optional: dress up either of these dressings with 1-2 tablespoons of chopped chives, shallots or both
A teaspoon of chopped fresh or dry thyme will nicely perfume the basic recipe, but keep the thyme out of the Dijon vinaigrette—that simply isn’t done!
Place the garlic in a mixing bowl
Add the Dijon mustard in the right amount according to the recipe you’re following
Add all the vinegar and mix
Slowly drizzle in the olive oil mixing with a whisk constantly. If the oil starts to accumulate and isn’t incorporating into the dressing, slow your poor rate and keep mixing until it does!
When all the oil is incorporated, the dressing should be thick and not runny.
Add non-iodized salt and pepper to taste.
Test the dressing by dipping a piece of lettuce or a vegetable into the bowl and tasting. A good dressing will maintain the ping of the vinegar and the tang of the mustard (if used). If you need to push the flavor a bit more—add vinegar or mustard as needed and whisk
If the dressing is too bright, tone it down with some additional oil.
Add shallots or herbs at this point if you’d like and you’re all set!
If your friends ask for the recipe…tell them it’s our secret!
Israeli lemon dressing:
¼ cup fresh squeezed lemon juice
1 medium smashed garlic clove
½ cup olive oil
¼ non-iodized salt
Pepper to taste
Combine all ingredients in a jar with a tight-fitting lid, large enough so that it is no more than 2/3 full.
Shake until all ingredients are well mixed
Season with non-iodized salt and pepper to taste
Serve immediately and refrigerate the rest
This dressing is not emulsified and will separate, but can be shaken and remixed for subsequent uses.
The classic pairing for this dressing is diced cucumber (the long skinny seedless kind) and diced tomato (Roma tomatoes are best since they don’t have a lot of juice). It’s also great on tabbouleh (below)
Chermoula Sauce:
This is a fragrant and flavorful Moroccan herb sauce that you can use on any grilled meat to add some really zippy flavor! When you’re finally off the low iodine diet—it’s really amazing on grilled fish too! Thanks again to our friend Todd Lowey for this great recipe.
5 cloves garlic, finely minced
2/3 cup olive oil
1 tablespoon paprika
2 teaspoon ground cumin
1/8 teaspoon cayenne pepper
1½ cup ripe tomato, peeled, seeded and chopped fine or 15 oz can no-salt whole tomato, chopped and drained of liquid
1/3 cup fresh lemon juice
¼ cup fresh finely minced parsley with stems
½ cup, fresh finely minced cilantro with stems
½ teaspoon non-iodized salt
In a small saucepan, cook garlic in oil on medium-low for 1 minute, until golden brown and fragrant
Add spices and continue to cook for another 30 seconds
Add tomato, cook for 5-10 minutes until slightly thickened. Remove and cool to room temperature
Add the rest of the ingredients, stir well and store in an air tight container in the refrigerator. Will last 1-2 weeks
Stock and Soups:
Chicken Stock:
Chicken stock is versatile and can be used to make soups or as a base for stews. If you make a pot of this, you won’t be sorry!
2 tablespoons olive oil
1 medium white or yellow onion
2 leaks, white only
2 stalks of celery
1 large carrot
1 large clove of garlic
2 bay leaves
One very large sprig of thyme
5 pounds of chicken (chicken backs are the least expensive, and have great flavor)
2 teaspoons of non-iodized salt
Fresh cracked black pepper to taste
Coarsely chop all vegetables and garlic
Wash and drain chicken pieces
On medium heat, heat oil in stock pot deep enough to hold all the chicken with at least several inches to spare.
And garlic and onion, and sauté for 2-3 minutes or until the onions become translucent
Add all remaining vegetables, season with half the salt and continue to sauté for another 3-5 minutes until the vegetables are well wilted.
Remove the pot from heat and add all chicken pieces
Add water sufficient to cover the chicken with 1-2 inches and return to medium heat until boiling
Reduce heat to low and continue to cook uncovered until the chicken pieces are falling apart (1-2 hours)
Removed pot from heat, and allow to cool so contents can be easily handled
Using a china cap, colander, or strainer, strained the broth and remove all solids
Season with remaining salt and black pepper as needed to taste
*for an even deeper flavored broth, prior to adding garlic and onion, sauté the chicken pieces on low heat until evenly browned. Remove from pot and continue with the recipe as above
Potato Leek Potage:
A really easy recipe that makes a delicious filling soup. It’s super easy and super fast to make. Even easier if you have an immersion blender!
4 large leeks
1 large potato
6-8 cups of chicken broth (above)
2 tablespoons olive oil
1 clove of garlic
½ teaspoon non-iodized salt
¼ teaspoon black pepper
Optional pinch of cayenne or hot paprika
Split the leeks from just above the root end to the green top and carefully clean under cold water. Be careful! Leeks are usually very sandy. Get it all out!
Cut off the green tops of the leeks conserving only the white part. Trim off the root end
Coarse chop the leeks
Chop the potato into 1/2” cubes
Smash the garlic clove
Heat 2 tablespoon olive oil on medium heat in a soup pot
Add garlic and leek and sauté until the leek is soft and translucent
Add the potato
Add chicken broth until vegetables are covered with ½” of stock
Cook on low-medium heat for 20 minutes
Use an immersion blender to puree the soup, or blend in a blender in batches as needed
Add additional water or stock as needed to bring soup to a thick but not gloppy consistency
Season with black pepper, non-iodized salt to taste
Ladle and serve in a bowl topped with a pinch of cayenne or paprika for color and some extra zip!
Refrigerate the leftovers and enjoy again whenever possible!
Quick (and delicious) Noodle Soup:
If you went to the trouble of making a pot of stock, here is a fast recipe that you can make anytime using the stock as a base.
1 ½ cup of chicken broth (above)
A handful of egg-free pasta, soba or udon noodles
A handful of coarse chopped greens like broccoli rabe, kale, or any other you like (but not spinach!)
1-2 scallion: white part sliced fine
Heat the broth until simmering
Add the noodles and simmer until nearly cooked
Add the greens and simmer until wilted
Toss in the scallion
Season with non-iodized salt and pepper to taste
Zip it up with a pinch of cayenne if you’d like
Italian Zucchini Soup:
Thanks to Todd Lowey, an amazing LA chef for this recipe!
3 Tablespoons Olive Oil
2 cups Onion, diced
Zucchini, medium: 3 lbs - quarter lengthwise into triangles, then slice into 1/16” thick slices
½ tsp. Dried Basil
½ teaspoon non-iodized salt
Pinch fresh Ground black Pepper
¼ tsp Granulated Garlic
2 quarts No-Salt or homemade Chicken broth
1 ½ cup ripe tomato, peeled, seeded and cut into ¼” dice or 1 - 15 oz can No-salt diced tomato
½ tsp Red wine vinegar
1 ½ tsp Lemon juice
Vegan ground parmesan cheese for garnish
Add 2 Tablespoons olive oil to a 4 qt stock pot fitted with a lid
Add onion and cook on low to medium heat until soft, about 10 min
Add zucchini and remaining 1 tbls olive oil, cover and cook for another 5 minutes
Add basil, garlic powder, salt and pepper
Add broth, bring to a boil, simmer for 25 min. Use a whisk to mix frequently to break down the zucchini
Add tomato, vinegar, lemon juice, bring to a boil then remove from heat
Adjust seasoning and thin with more broth as needed to desired consistency
Serve with Sprinkle of vegan ground parmesan, and drizzle of fresh olive oil
Pasta Dishes:
Lucia’s Tomato Sauce:
There is a real Lucia in Lucca, Italy who gave us this recipe, so in addition to being delicious, it’s authentic! Listen to Puccini while you prepare it. He is one of the greatest Italian opera composers ever and also was from Lucca.
12-15 whole Roma tomatoes
1 large head of garlic
1 generous pinch of cayenne pepper
1 cup olive oil (yes—1 cup!)
2 tablespoons sugar
1 teaspoon non-iodized salt
Peel each clove of garlic and remove the end
Clean and rinse the tomatoes. Set aside to drain
Half-fill a large stock pot with water and bring to a boil
Please a large bowl half filled with ice and enough water to keep the ice loose
Score each tomato with a shallow x on the bottom (the side opposite the stem) just deep enough to break the skin. Don’t cut deeply into the flesh.
In batches of 4-5, add tomatoes to the stock pot and simmer on medium heat for 30-60 seconds. Don’t add too many tomatoes or the water will cool and the tomatoes will not blanch. Immediately remove the tomatoes and shock them by placing in the bowl with ice and enough water to keep the ice loose. When the tomatoes are cool remove them from the ice bath and set them aside.
When all of the tomatoes have been prepared, peel the skins and discard. Conserve the tomato flesh.
Drain the stock pot and dry completely. Add the olive oil and heat on low/medium heat. Add all the garlic clothes and sauté until they become light to medium nutty brown in color—don’t burn the garlic! Remove the garlic clothes from the oil and set aside.
Add the conserved tomato to the olive oil. Be careful–liquid will cause the oil to splatter.
Add sugar, salt, and cayenne pepper
Cook on low/medium heat for 20-30 minutes until the tomatoes are falling apart, and most of the tomato juice has evaporated.
While tomatoes are cooking, fine chop all the garlic once it has cooled sufficiently to handle
When the tomatoes have finished cooking, add the chopped garlic and completely incorporate
Serve the sauce now, topped with chopped basal if you’d like, or place it in a sealable container and keep refrigerated for a later use
Chicken and Pasta
2 cups uncooked non-egg noodles bow-tie or rotini pasta
1 teaspoon non-iodized salt
1 tablespoon oil
1 lb chicken breast cut into 1-inch pieces
1 small squash, sliced
¾ teaspoon salt
2 cups fresh green beans, cut into 2-inch pieces
1cup chicken broth (recipe above)
1/3 cup chopped fresh or 2 teaspoons dried basil leaves
Cook pasta in 3 quarts of boiling water with a generous teaspoon of non-iodized salt.
Drain the pasta into a colander as soon as it is still al-dente (firm to the bite and not cooked all the way through—if you bite it, it should feel like a new stick of gum).
Quickly cool the pasta under cold running water for a few seconds to stop the cooking and set aside to drain
In a large skillet heat the olive oil on medium heat
Add chicken and cook for 3-4 minutes
Add squash and cook for another 3-4 minutes until the chicken is fully cooked through
Remove the squash and chicken from the skillet and set aside
Add the green beans and chicken stock to the skillet and cook 5-6 minutes until the beans are bright green and cooked but still crisp
Return the chicken and squash to the pan
Add the cooked pasta
Cook the meal for another 2 minutes or so until all ingredients are completely warmed through
Stir in basal
Enjoy!
Perfect Roast Chicken:
The key to a really good roasted chicken is to start with good quality chicken, a really hot oven, a really hot roasting skillet, and really dry skin (the chicken’s not yours). The best skillet is heavy cast iron, ceramic or glass. You’ll be able to enjoy this the day it’s made and then pick on it to make lunches and additional dinners for several more days. Little pieces you pick off the bone are great in the Quick and Delicious Noodle soup (above), added to some tomato sauce and eaten over egg-free pasta, or in a chicken salad you can make with the mayonnaise recipe (above).
1 4-5 lb roasting chicken
Olive oil for drizzling
Non-iodized salt
Black pepper
5-6 peeled cloves of garlic
A few small new potatoes, halved and seasoned with salt pepper and olive oil
Place the skillet on a middle rack in the oven at 500°F (yep--500° F!) and heat for at least 15 minutes before use
While the pain is heating:
Rinse the chicken in the sink and completely dry with paper towels. The chicken must be completely dry to encourage proper browning (you do like crispy skin, don’t you?)
Once your chicken is dry, drizzle the chicken generously with olive oil
Season the chicken with non-iodized salt, black pepper, and garlic powder (not garlic salt) as you like
Carefully remove the cast iron roasting pan from the oven
Place the chicken breast side up in the pan
Return the chicken to the 500°F oven
After 15 minutes at 500°F reduce the heat to 350°F and drop in the garlic cloves and potatoes
Continue to cook for another 8-9 minutes per pound until done. A properly cooked chicken will be nicely browned, and the juices will flow clear (not pink or bloody) when you pierce the crisp skin between the thigh and the chicken body.
Salads:
Tabbouleh Salad:
2 large garlic cloves smashed and minced
1 cup bulgur (cracked wheat)
1 cup boiling water.
1 cup chopped seeded Roma tomatoes.
3/4 cup chopped fresh Italian parsley.
1-2 tablespoons of chopped shallot or white onion
½ cup Israeli lemon dressing (above)
½ teaspoon salt
Pepper to taste
Place the bulgur in large bowl and pour 1 cup boiling water on top. Mix and let stand about 15 minutes until the bulgur is tender and the water is absorbed.
Mix in tomatoes, parsley, onion or shallot
Add the dressing
Mix and adjust seasoning with more fresh lemon juice if the flavor is not bright enough, and salt and pepper to taste
Return the tabbouleh the refrigerator to stand for at least 30 minutes to 24 hours before serving
Moroccan carrot salad
This recipe makes a big batch that will take you a few days to finish. But don’t worry! Though it’s delicious from day one, it only gets better as it sits in the fridge—the carrots will soften and the flavors will meld and synergize! You must have a food processor or a mandolin that will allow you to julienne the carrots, but as long as you do (and you like carrots) this is a real winner! Do not use the pre-shredded carrots! Though they may seem tempting, they’re too dry and the finished product will be completely disappointing!
3 lbs of carrots washed and peeled. Cleaned and peeled
1 cup currants or raisins (currants are the best!)
1 bunch dill, washed
1 bunch cilantro, well washed (watch out for sand)
½ bunch Italian flat parsley, well washed (watch out for sand)
1 clove garlic, peeled
1 bunch of green onions, white part sliced
1 rounded teaspoon ground cumin
2 rounded teaspoons paprika (not the spicy or smoked varieties)
¼ teaspoon cayenne pepper (more or less as you like)
½ teaspoon non-iodized salt
1/3 cup lemon juice (fresh squeezed)
1 cup olive oil
Julienne the carrots with a mandolin or food processor and place them in a large bowl
To prepare the dill—don’t get crazy plucking out the dill fronds and separating the stems—too much work! Take the entire bunch and hold it by the stem end. Using a sharp knife, slice the dill off the stems like you’re whittling a piece of wood. Remove any large stems and fine chop the rest. Small stems don’t matter! Throw the dill in the bowl with the carrots.
To prepare the cilantro, you can do much the same thing but you’ll need to do a bit more work separating the leaves which you’ll keep, from the larger stems that you won’t. The small stems are fine! Fine chop and throw in the bowl.
Ditto for the parsley
Toss all the other ingredients in the bowl and mix.
The salad should be wet, but not soupy. Add more lemon juice and olive oil as needed—usually in the same 1:3 ratio
Season with more salt, pepper, cumin and paprika as needed, and spice to taste with more cayenne if you’d like.
Serve and enjoy. Refrigerate the rest and get ready for days of deliciousness!
Beets with faro and herbs
Beets are special. Some people love them, and some…not so much. Faro is an ancient grain that the Romans loved. The combination of faro’s nutty flavor and chewy texture and the sweet earthiness of the beets is a can’t miss! And you’ll get an extra bonus from this dish—beets really keep you regular! No joke! Beets will help keep you regular help move RAI through your gut following treatment so it does not unnecessarily expose your body to unneeded radiation (see the RAI video for more details). Red beets will also turn your urine pink but don’t panic! All those betacyanins passing through your bowels and bladder are totally healthy! Delicious and cathartic! Could anything be better? And, another healthy, fantastic, and satisfying salad that only gets better as it sits.
2-2 ½ lbs of red, gold, or mixed beets. Select beets of similar size for even cooking
1 cup faro
1 bunch dill, washed
1 bunch cilantro, well washed to remove sand
½ bunch Italian flat parsley, well washed to remove sand
1 bunch of green onions, white part sliced
1 teaspoon non-iodized salt
1/3 cup lemon juice (fresh squeezed)
¾ cup olive oil
Pepper to taste
Prepare the beets:
Cut the leaves off the beet if present.
Wash under cold water to remove loose dirt from the skin which you’ll leave on for now
Snip off the long central root if it’s still present. Don’t worry about snipping the rough top of the beet where the leaves attach. You’ll get that later
Place the cleaned beets in a heavy cast iron, glass or ceramic skillet with a lid
Add a few glugs of olive oil
Cover and place in the oven
The beets are ready when a knife can be inserted without a lot of resistance—about 40-45 minutes.
Remove the beets from the oven. Leave them in the covered skillet and set aside to cool
When they’re cool enough to handle, work in the sink with a paring knife and running water as needed. Peel off the skin which should now come off quite easily, and cut off the tops of the beets
Cut the beets into bitesize wedges and place in a large bowl
Prepare the faro:
Rinse the faro a few times under cold water to remove excess surface starch
Place the faro in saucepan large enough to hold the faro and 4 cups of water
Add ½ teaspoon of non-iodized
The faro to a boil. Cover and reduce to a rolling simmer until the faro until it is al dente (just like pasta—you should be able to cut through it with your teeth and it should have the firmness of a new piece of chewing gum)—about 30 minutes
Drain and run under cold water to stop the cooking
To prepare the dill—don’t get crazy plucking out the dill fronds and separating the stems—too much work! Take the entire bunch and hold it by the stem end. Using a sharp knife, working from the stem end to the top of the bunch, slice the dill off the stems like you’re whittling a piece of wood. Remove any large stems and fine chop the rest. Small stems don’t matter! Throw the dill in the bowl with the beets.
To prepare the cilantro, you can do much the same thing but you’ll need to do a bit more work separating the leaves which you’ll keep, from the larger stems that you won’t. The small stems are fine! Fine chop and throw in the bowl.
Ditto for the parsley
Add the sliced green onion to the bowl
Add the remaining ½ teaspoon of non-iodized salt
Add the lemon juice and olive oil and mix
Add more lemon juice, olive oil, salt and pepper to taste
The faro will eventually absorb some of the oil and lemon juice, so don’t worry if the salad is a little wet. As long as it’s not soupy—you’re good!
Serve as is or after it’s chilled in the fridge! Yum
