I only have to be on this low iodine diet for a few weeks but I still want to be able to eat some of the things that I love. The biggest drawback of this diet is that you can’t eat anything that is already prepared. That means no more last minute calls to Dominoes, no rotisserie chicken from the grocery store and no carry out from a favorite deli. I am going to post some of the recipes that I have made while on this diet in the hopes that it will help someone like me who is looking for good, basic food while on this journey.
One of the best finds for anyone on this diet is Earth Balance baking sticks and Earth Balance spread. I am amazed at how good it tastes! I used the vegan option because I can’t have soy while on this diet either. The first time I was on this diet I had to go to a health food store to find it but now it’s in every grocery store and very easy to find.
One cold weather meal that we love is chicken pot pie!. From Fall until early Spring, you can almost always find some in my freezer. I often make 5 or 6 at a time. They freeze beautifully and they go from freezer to oven which makes them perfect for a last minute meal. No need to thaw them before you bake them.
This recipe makes a large pie and will serve 6 hearty appetites. We usually have a simple tossed salad on the side. If I am making a single recipe I will put it in two smaller casserole dishes. I freeze one and bake the other one It’s the perfect amount for the two of us with enough left over for lunch.
This is the same recipe I use when I don’t have to follow a low iodine diet except I use real butter, store bought or homemade chicken stock and iodized salt.
You can make this in any type of pie pan or casserole dish that you prefer. You can make individual pot pies, too.
- 1 potato, diced
- 1 onion, diced
- 1 cup celery, diced
- 1 cup carrot, diced
- 1⁄3 cup Earth Balance
- 1⁄2 cup all-purpose flour
- 2 cups low iodine chicken stock * Link to chicken stock recipe below
- 1 teaspoon non iodized or kosher salt
- 1⁄4 teaspoon pepper
- 4 cups chicken, cooked and chopped
- 1 pie crust **
- Preheat oven to 400°F.
- Saute onion, celery, carrots and potatoes in margarine for 10 minutes.
- Add flour to sauteed mixture, stirring well, cook one minute stirring constantly.
- Gradually stir broth into vegetable mixture.
- Cook over medium heat stirring constantly until thickened and bubbly
- Stir in salt and pepper; add chicken and stir well.
- Pour into shallow 2 quart casserole dish and top with pie shell (recipe for low iodine pie shell below).
- Cut slits to allow steam to escape.
- Bake for 40-50 minutes or until pastry is golden brown and filling is bubbly and cooked through.
I was amazed at how great the pie crust turned out using the Earth Balance instead of shortening or butter. It went together in a flash and was really easy to roll out. It was the flakiest pastry I have made in awhile. I always make my pie crust in a food processor because it takes about 5 minutes to put it together.
** LOW IODINE PIE CRUST
- 1/2 cup Earth Balance cut in pieces and frozen for about 1/2 hour
- 1 1/4 cups all-purpose flour
- 1/4 teaspoon non iodized salt
- 2-4 tablespoons ice water
- Make sure your butter is cut up and really cold before starting.
- Put some ice in a glass of water and measure your water from it. It’s important for the water to be very cold.
- Combine flour and salt in food processor. Pulse once to mix.
- Add the Earth Balance and process until it resembles coarse crumbs.
- Add 2 tablespoons of water and pulse, a few times.
- Pulse until the dough forms a ball. You may have to add a little more water. Pinch a little of the dough together. If it holds together you have enough liquid. If it doesn’t, add another tablespoon of water.
- Turn out the dough onto a lightly floured surface. Roll into desired shape, i.e., pie plate or casserole dish and place on your pie. If you are baking it right away, you may brush it with an egg wash. I didn’t because I don’t like wasting a whole egg for one pie.
Add Flour and cook for a minute or two.
Add stock and cook until thick and bubbly.
Add water or stock to get to your desired consistency.
If you have any questions, don’t hesitate to ask. You can ask here or find me on my Facebook page.