The Low Iodine Diet Cookbook by Norene GilletzDAIRY-FREE SMOOTHIE

If both the banana and strawberries are frozen, you'll get a thicker smoothie.

1 frozen banana, cut in chunks
1 cup strawberries (fresh or frozen)
1 cup apple or orange juice

1. Combine all ingredients in a blender or food processor and blend until thick and creamy. Serve immediately.

Yield: 1 to 2 servings.

Variations: Instead of strawberries, substitute peeled peaches, nectarines, mango, papaya, or pineapple, cut in chunks. Use cranberry or pineapple juice as the liquid. For natural sweetness and a flavor boost, add 2 or 3 large pitted dates. 


Packaged chips that are salt-free can be hard to find. Also they're full of fat, calories and sodium. These crunchy munchies are easy and guilt-free! When you're off the LID, you may prefer these to regular chips.

1 to 4 medium Idaho potatoes
non-iodized salt or Kosher salt to taste
dried basil, oregano, garlic powder and/or cayenne, if desired

1. Scrub potatoes thoroughly; dry well. Slice paper thin, either in the food processor or by hand. You should get about 24 slices from each potato. 

2. Microwave Method: Place 12 slices at a time on a microsafe rack. Sprinkle lightly with desired seasonings. Microwave on HIGH for 4 minutes, or until dry and crunchy. Watch carefully because cooking time depends on moisture content of potatoes. If necessary, microwave 30 seconds longer and check again. Repeat until crispy. Repeat with remaining potato slices.

3. Conventional Method (for a large batch): Preheat oven to 450 degrees F. Spray a baking sheet lightly with non-stick spray (LID-safe). Place potato slices in a single layer on pan. Sprinkle lightly with seasonings. Bake at 450 F about 15 to 20 minutes, until crispy and golden.

Yield: calculate 1/2 potato as 1 serving. Do not freeze.

Tip: These are best eaten within a few days. The fresher the better. 



Almond Milk makes a scrumptious substitute for regular milk in coffee or tea and is very high in calcium. Add it to your breakfast cereal or use it in shakes and smoothies. It can replace regular milk in baking recipes. When making soup or sauces, always add the Almond Milk at the end of cooking and heat it gently. Don't let it boil, as it has a tendency to break down.

1/2 cup blanched unsalted almonds
1 tbsp. maple syrup
2 cups cold water

1. In a large food processor blender, grind nuts until fine, about 20 to 25 seconds. (Don't overprocess or you'll get nut butter!) Add maple syrup to water and stir to dissolve. While machine is running, slowly add water through the feed tube of the processor or the opening of the blender lid. Process for 2 minutes, until well blended.

2. Place a fine strainer over a large bowl. For a smoother texture, line strainer with cheesecloth or a paper coffee filter. Slowly pour Almond Milk into strainer and let it drain through. To speed up the draining process, stir it a few times, pressing down on the almonds with the back of a spoon.

3. Store Almond Milk in a covered jar or pitcher in the refrigerator. Stir before using. Store almond pulp in a separate container; refrigerate or freeze.

Yield: about 2 cups Almond Milk and 1/3 cup ground almond pulp. Keeps 4 to 5 days in the refrigerator.

* The ratio of water to nuts will determine the thickness of the nut milk. For a thicker mixture, use less water. This will produce a perfect replacement for heavy cream to pour over your favorite berries.

* Leftover almond pulp makes a delicious fiber-rich addition to cereal or smoothies. Some people even like to use it as a facial scrub!

* Buy almonds in bulk for maximum freshness and minimum cost. Store almonds (or any nuts) in the refrigerator or freezer to prevent them from becoming rancid. One pound of almonds yields about 4 cups. 


Follow the recipe for Almond Milk, but substitute unsalted cashews for almonds. For a thicker liquid the consistency of heavy cream, just use less water - pour it over berries for a delicious treat. Cashew Milk makes an excellent alternative to coconut milk in curries and doesn't contain the saturated fat or coconut.


1 cup Almond Milk (above)
1 medium banana, peeled and cut in chunks

1. Combine together in a blender or food processor and blend until creamy. Serve immediately.

Yield: 1 or 2 servings. 

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All images and recipes Norene Gilletz 2013 unless otherwise noted.

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