TWO WEEK LOW IODINE DIET MEAL PLAN

TWO WEEKLOW IODINE DIETMEAL PLAN

DayBreakfastLunch1Cream of Wheat & bananaHummus, Veggies, Crackers2Homemade Blueberry MuffinsPBJ, Chips, Veggies3Pancakes, scrambled eggChef Salad with hard boiled eggwhite with peppers and onions whites, ham, homemadecroutons, and Catalina dressingHomemade Cherry Turnovers Lunch Meat Sandwich withVeggies and Chips45Crockpot Steel Cut OatsEarth Balance Mac & Cheese, Pea6Breakfast BurritosChicken Nuggets, Fresh Fruit7Cream of WheatHummus, Veggies, Crackers8Homemade Cinnamon Bread,scrambled egg whites, &hashbrownHomemade Banana Muffins&fruitPBJ, Chips, Veggies91011121314Lunch Meat Sandwich withVeggies and ChipsPancakes, scrambled eggChef Salad with hard boiled eggwhite with peppers and onions whites, ham, homemadecroutons, and Catalina dressingWaffles with blueberryEarth Balance Mac & Cheese, PeacompoteBaked Oatmeal withChicken Nuggets, Fresh FruitBlueberriesBaked Oatmeal BarsLunch Meat Sandwich withVeggies and ChipsPumpkin Muffins and fruitPBJ, Chips, VeggiesDinnerPork Roast, Garlic and ChiveMashed Potatoes, Corn, SaladBBQ Pork Sandwiches,Coleslaw, Sweet Potato FriesMeatloaf, Baked Beans,Baked Potatoes with chivesBeef Stew with Potatoes,Carrots, Salad, HomemadeBreadSpaghetti & Meatballs, Salad,Garlic BreadTaco Soup with RitzCrackers/Tortilla ChipsBurgers with CaramelizedOnions, French Fries, GrilledZucchini and Yellow SquashHoney Glazed Chicken, StirFry Veggies, and RiceFrench Toast, PotatoesO’Brien, Scrambled EggWhites, Chocolate Banana PBSmoothiesBLT’s, Chips, Pasta SaladChili, Macaroni Noodles,CrackersTacos/Taco Salad withSpanish RiceChicken Fried Chicken,Mashed Potatoes, Gravy,Green Beans, Crescent RollMarinated Grilled Chicken,Coleslaw, Baked Beans,Roasted Potatoes

BREAKFAST RECIPESBaked Oatmeal BarsBaked Oatmeal with Blueberries3 c. old fashioned oats1/2 cup LID safe milk1½ c. brown sugar1/2 teaspoon salt5½ c. LID safe milk1 teaspoon baking powder½ c. peanut butter1/2 cup sugar6 egg whites, beaten2 egg whites1 c. chocolate chips1/4 cup LID safe butter, softened1 teaspoon vanilla extractIn a large pot, combine oats, milk, brown2 tablespoons oilsugar, peanut butter, and eggs.1 3/4 cups rolled oatsMix well and simmer over medium heat, stirring1 cup blueberries (fresh or frozen)regularly, 20 minutes or until thickened.Pour into greased 9x13 inch pan and top withIn a medium sized mixing bowl, beat egg. Addchocolate chips. Bake at 350 degrees for 30rest of ingredients except oats and mixminutes or until oatmeal is set. Let stand 5thoroughly until well combined. Add oats andminutes. Serve warm; top with milk orstir. Pour into a greased 8x8 baking dish.additional brown sugar if desired.Sprinkle with blueberries. Bake at 350 for 35minutes.

Banana MuffinsBlueberry Muffins1 1/2 cups all-purpose flour2 cups all-purpose flour1 teaspoon baking soda2 teaspoons baking powder1 teaspoon baking powder3/4 teaspoon salt1/2 teaspoon salt1 stick (1/2 cup) LID safe butter, softened3 bananas, mashed1 cup granulated sugar3/4 cup white sugar2 large eggs2 egg whites1-1/2 teaspoons vanilla extract1/3 cup LID butter, melted1/4 teaspoon almond extract1/3 cup packed brown sugar1/2 cup milk2 tablespoons all-purpose flour2-1/4 cups fresh blueberries1/8 teaspoon ground cinnamon2 tablespoons raw sugar1 tablespoon LID butterPreheat the oven to 375 F. Line a 12-cupPreheat oven to 375 degrees F (190 degreesmuffin tin with paper liners. Spray the pan andC). Lightly grease 10 muffin cups, or line withthe liners with non-stick cooking spray.muffin papers.In a medium bowl, whisk together the flour,In a large bowl, mix together 1 1/2 cups flour,baking powder and salt. In the bowl of anbaking soda, baking powder and salt. Inelectric mixer, beat the butter and granulatedanother bowl, beat together bananas, sugar,sugar for about 2 minutes. Add the eggs one ategg and melted butter. Stir the banana mixturea time, scraping down the sides of the bowlinto the flour mixture just until moistened.and beating well after each addition. Beat inSpoon batter into prepared muffin cups.the vanilla extract and almond extract. (TheIn a small bowl, mix together brown sugar, 2batter may look a little grainy -- that's okay).tablespoons flour and cinnamon. Cut in 1Gradually add the flour mixture, alternating withtablespoon butter until mixture resemblesthe milk, beating on low speed to combine. Addcoarse cornmeal. Sprinkle topping overthe berries to the batter and fold gently with amuffins.spatula until evenly distributed. Do not overmix.Bake in preheated oven for 18 to 20 minutes,Scoop the batter into the prepared muffin tinuntil a toothpick inserted into center of a muffin(an ice-cream scoop with a wire scraper workscomes out clean.well here); they will be very full. Sprinkle theturbinado sugar evenly on top of the muffins.

Bake for about 30 minutes, until lightly goldenCherry Turnoversand a cake tester comes out clean. Let themuffins cool in the pan for about 10 minutes.1 box puff pastry dough (thawed)Run a knife around the edge of each muffin to1 can cherry pie fillingfree it from the pan if necessary (the1 egg white, beatenblueberries can stick), then transfer the muffins1 ½ c powdered sugarto a rack to cool completely.2 T LID safe “milk”1 t. vanillaPreheat oven to 375 degrees F.Unwrap both of the puff pastry doughs and cutBreakfast Burritosinto 8 squares (4 from each dough).Scrambled Egg Whites (with peppers andPlace a heaping tablespoon or two of cherryonions)pie filling in the center of each square. BrushFried diced potatoesthe edges of the squares with the egg whiteBrowned ground sausageand fold over to enclose the pie filling.SalsaBake on an un-greased baking sheet for 20 to25 minutes, or until puff pastry is golden brown.Assemble all in tortillas and serve.Let cool on a wire rack.To make vanilla glaze:Combine the powdered sugar, milk and vanillaBread Machine Cinnamon Breadextract in a bowl and whisk until smooth. Pour1cup LID “milk”in a frosting bag or zip close bag then snip off1 4 cup LID butter, softenedthe tip or corner to pipe on the cooled2 egg whitesturnovers.3 cups bread flour1 2 cup sugar1 2 teaspoon salt1 1 4 teaspoons cinnamon2 teaspoons yeastPut in bread machine pan in this order and seton sweet bread setting.

Crockpot Steel Cut OatsPancakes3/4 cup LID “milk”1 cup steel cut oats2 tablespoons white vinegar2 med apples, peeled & diced (about 2 1/2 c.)1 cup all-purpose flour2 cups apple juice2 tablespoons white sugar2 cups LID milk1 teaspoon baking powder1/4 to 1/2 cup maple syrup1/2 teaspoon baking soda2 teaspoons pure vanilla extract1/2 teaspoon salt1 tablespoon ground cinnamon2 egg whites1/4 teaspoon ground nutmeg2 tablespoons LID safe butter, melted1/4 teaspoon saltcooking sprayOptional garnishes: cream, maple syrup,cinnamon, chopped nutsCombine milk with vinegar in a medium bowland set aside for 5 minutes to "sour".Locate an oven-safe, not-too-shallow bakingCombine flour, sugar, baking powder, bakingdish (such as Corningware or Pyrex) that will fitsoda, and salt in a large mixing bowl. Whiskin your slow cooker. In the baking dish, placeegg and butter into "soured" milk. Pour the flouroats, diced apples, apple juice, milk, maplemixture into the wet ingredients and whisk untilsyrup, vanilla, cinnamon, nutmeg, and salt; stirlumps are gone.to combine. Carefully place baking dish downHeat a large skillet over medium heat, and coatin slow cooker and slowly pour water into thewith cooking spray. Pour 1/4 cupfuls of batterbottom of the slow cooker until its level is aboutonto the skillet, and cook until bubbles appear1 inch below the top of the baking dish. Coveron the surface. Flip with a spatula, and cookand cook on LOW for 8 hours. Stir beforeuntil browned on the other side.serving.I use a 2.5-liter round Corningware baking dishin a 6.5-quart slow cooker. It's okay if yourbaking dish is suspended by its sides on theedges of the slow cooker and doesn't touch thebottom.the lid of the slow cooker just needs tobe able to close securely.

Pumpkin MuffinsWaffles3 cups canned pumpkin puree2 cups all-purpose flour1 1/2 cups vegetable oil1 teaspoon salt4 cups white sugar4 teaspoons baking powder12 egg whites2 tablespoons white sugar4 3/4 cups all-purpose flour4 egg whites1 1/2 teaspoons baking powder1 1/2 cups warm LID milk1 1/2 teaspoons baking soda1/3 cup LID butter, melted1 1/2 teaspoons salt1 teaspoon vanilla extract1 1/2 teaspoons ground cinnamon1 1/2 teaspoons ground nutmegIn a large bowl, mix together flour, salt, baking1 1/2 teaspoons ground clovespowder and sugar; set aside. Preheat waffleiron to desired temperature.Preheat the oven to 350 degrees F (175In a separate bowl, beat the eggs. Stir in thedegrees C). Grease and flour three 9x5 inchmilk, butter and vanilla. Pour the milk mixtureloaf pans (or you can put in muffin form).into the flour mixture; beat until blended.In a large bowl, mix together the pumpkin, oil,Ladle the batter into a preheated waffle iron.sugar, and eggs. Combine the flour, bakingCook the waffles until golden and crisp. Servepowder, baking soda, salt, cinnamon, nutmeg,immediately.and cloves; stir into the pumpkin mixture untilwell blended. Divide the batter evenly betweenthe prepared pans.Bake in preheated oven for 45 minutes to 1hour. (25-30 min for muffins) The top of the loafshould spring back when lightly pressed.

DINNER RECIPESBeef Stew1 green bell pepper, seeded and chopped2 pounds beef stew meat, cut into 1 inch cubes1 red bell pepper, seeded and chopped1/4 cup all-purpose flour1 tablespoon bacon bits1/2 t. salt4 cubes beef bouillon1/2 t. ground black pepper1/4 cup chili powder1 clove garlic, minced1T Worcestershire sauce (homemade)1 bay leaf1 tablespoon minced garlic1 t. paprika1 tablespoon dried oregano1 t. Worcestershire sauce (homemade)2 teaspoons ground cumin1 onion, chopped1 teaspoon dried basil1 1/2 cups beef broth1 teaspoon salt3 potatoes peeled and diced1 teaspoon ground black pepper4 carrots, sliced1 teaspoon cayenne pepper1 stalk celery, chopped1 teaspoon paprika1 teaspoon white sugarPlace meat in slow cooker. In a small bowl mixtogether the flour, salt, and pepper; pour overHeat a large stock pot over medium-high heat.meat, and stir to coat meat with flour mixture.Crumble the ground chuck and sausage intoStir in the garlic, bay leaf, paprika,the hot pan, and cook until evenly browned.Worcestershire sauce, onion, beef broth,Drain off excess grease. Pour in the chilipotatoes, carrots, and celery. Cover, and cookbeans, spicy chili beans, diced tomatoes andon Low setting for 10 to 12 hours, or on Hightomato paste. Add the onion, celery, bellsetting for 4 to 6 hours.peppers, bacon bits, and bouillon. Season withchili powder, Worcestershire sauce, garlic,Chilioregano, cumin, hot pepper sauce, basil, salt,1 pounds ground beef chuckpepper, cayenne, paprika, and sugar. Stir to3 (15 ounce) cans chili beans, drainedblend, then cover and simmer over low heat for2 (28 ounce) cans diced tomatoes with juiceat least 2 hours, stirring occasionally.1 (6 ounce) can tomato pasteAfter 2 hours, taste, and adjust salt, pepper,1 large yellow onion, choppedand chili powder if necessary. The longer the3 stalks celery, choppedchili simmers, the better it will taste.