Low Iodine Diet. Smoothies and Refreshing Drinks

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1 Low Iodine Diet Smoothies and Refreshing Drinks 0

2 Content Introduction page 2 General Instructions Equipment Getting Started Ingredients to Avoid Chart page 3 Smoothie Mix and Match Chart page 4 Recipes Make your own almond milk page 5 Smoothies page 5 Blueberry Pear Smoothie page 5 Caribe Mango Smoothie page 6 Dominican Coffee Smoothie page 6 Melon Smoothie page 6 Mixed Fruit Smoothie page 7 Peach Smoothie page 7 Peach Ginger Smoothie page 7 Sweet Potato Spice Smoothie page 8 Tangerine Pear Smoothie page 8 Aqua Fresca page 9 Lemon Lime Fresca page 9 Orange Aqua Fresca page 9 Peach Fresca page 9 Mango or Honeydew Fresca page 9 Coolers, Teas, and other fun beverages page 10 Fruit Cooler page 10 Mango Cooler page 10 Spa Cucumber Cooler page 11 Ginger Lemongrass Tea page 11 Cilantro Jalapeno Limeade page 11 1

3 Introduction is pleased to provide additional recipes to compliment your low iodine diet regimen with beverages that are fun to make, delicious and healthy. It is recommended to read and review guidelines for low iodine diets. Refer to the first section of the s Low Iodine Diet Cookbook for the importance of this diet and greater detail on substances to avoid. This cookbook is posted for print or download at Foundation s website, In preparation for your radioactive iodine therapy you will need to decrease the amount of iodine you consume for a specified length of time to increase the effectiveness of the radioactive iodine uptake. Your physician will provide detailed instructions and answer questions. The purpose of this specialized booklet is to provide beverage recipes for refreshment and/or supplemental nutrition that you may enjoy. The ingredients are fresh, nutritionally rich, and without commercial products or additives. These beverages have no or very low iodine content that you can drink with your other meals to maintain a diet of less than 50 micrograms of iodine per day. Coolers are drinks with no added sugars and a small amount of fruit Aqua Fresca (Fresh water in Spanish) has more water than a smoothie Smoothie is a puree of fruit and/or vegetable with added sweetener and liquid Fresh fruits and vegetables are an excellent source of nutrients to supply energy, regulate body functions, replace and build cellular tissue. A healthy diet incorporates nutrients from a variety of food groups, vitamins, minerals, and water. These beverages are a refreshing way to add antioxidants and phytonutrients (dietary plant compounds) to our diet. Equipment: Use a blender. A high powered blender yields a smooth texture drink efficiently and crushes ice cubes to fine texture (slush). High powered blenders are individual (2 cup size) or large quantity sizes, and prices vary widely. Blenders yield different results than juicers or food processors. These recipes are for blenders. 2

4 Getting Started. These two charts provide general guidelines and information on most used ingredients. Please refer to s Low Iodine Diet Cookbook on their website, or other references for additional ingredient information to avoid. It is best to use single source ingredients and read labels carefully for any additives or preservatives. Visiting product websites often yield details not found on labels. OK Single source ingredients Water (distilled or municipal tap) Sodium-free seltzer Apple juice or apple sauce Bottled carbonated beverages without coloring like Sprite, 7- Up Brewed coffee Tea steeped from leaves or white colored tea bags Fresh lemonade or limeade Orange or single source juice See special note for nut milks Coconut milk beverage (SoDelicious brand has no carrageenan) Almond milk: easy to make your own (see recipe page 5) Liquids Avoid Milk and dairy products Check for additives or preservatives Soy, tofu Canned fruit (lining may contain iodine) Hidden ingredients: o carrageen o agar o algin or alginates o kelp Mineral water with sodium Ginger ale, Coke, Pepsi Instant coffees and coffee creamers Instant teas Commercial drinks Cranberry and grape juice Soy or rice milks Check other brands for carrageenan No can coconut milk products Must check nut milks and beverages for carrageenan which is added for smoothness, and check for iodine containing additives or preservatives 3

5 Having Fun.Mixing and Matching Ingredients to your Taste Have fun mixing and matching ingredients to your taste buds. Use fresh or frozen fruits and vegetables but avoid any preservatives or additives. Adding seasonings can yield a wonderful depth of favor and can make a drink extra yummy. Garnishing the beverage is pleasing to the eye, nose, and can give a delicious finishing note. Special Note: Best to stick with single source or fresh ingredients. Check all packaged ingredients for additives, preservatives, stabilizers, algin, alginate, agar or carrageenan, read the fine print or go to the brand s website for additional information. Frozen fruit is a great substitute but read package ingredient label carefully. Avoid can products. Mango Peach Pear Banana (limit 1/day) Fruit Vegetables Sweeteners Seasonings Garnishes cooked cauliflower honey cardamom or cumin ground toasted unsweetened coconut flakes citrus wedges jalapeno brown sugar cinnamon ground or stick Papaya flat leaf parsley Agave nutmeg mint leaves Kiwi baked sweet Turbinado vanilla extract basil leaves potato sugar almond extract Orange zucchini molasses Cocoa powder oregano (unsulfured) Lemon/Lime squash maple syrup pepper, black/red thyme ground or flake Apricot cilantro cilantro Cantaloupe no spinach tarragon Honeydew Watermelon jalapeño (limit amount) Apricot ground clove Apple ginger whole or sauce Cucumber thyme, chives Customize your smoothie combine ingredients with varying quantities to your taste Boosters: Add nutritional content or for use as light meal How to use Add to container first, blend to Add fruits, liquids and/or ice as desired reduce particle size Oatmeal Added fiber Yields coarse texture Wheat germ cooked wheat berry or Farro Peanut butter (unsalted) Added protein Added protein Yields finer texture Adds thickness 4

6 How to make your own Almond Milk You will need: 1 cup of raw whole almonds (unroasted, unsalted) 3-4 cups of water Cheesecloth or fine metal strainer Options: Sweeteners (maple syrup, honey) Flavorings (1/4 tsp cinnamon, ½ tsp vanilla and/or almond extract) Directions: Soak almonds 4 hours or overnight in water Rinse and drain Add soaked almonds to a blender with 2 cups of water Emulsify to a paste Add if you desire sweeteners and flavorings with 1-2 more cups of water Blend into desired liquid You can stop here or to improve texture strain liquid through cheesecloth or strainer Yield 3+ cups of almond milk Chill Leftover pulp can be used for oatmeal, granola, in baked goods (muffins, cookies) Blueberry Pear Smoothie 1 chopped ripe pear about 1 cup 1 Tbsp of fresh lemon juice ½ cup of water Blend until smooth Add ½ cup of fresh or frozen blueberries 1 cup ice cubes Sugar to taste Blend and add more water to desired consistency Top with freshly grated nutmeg or sprinkle ground mace on top Garnish with lemon slice 5

7 Caribe Mango Smoothie ½ ripe mango 1 cup coconut milk beverage* 1 cup ice 1 Tbsp lime juice 1 tsp honey ½ tsp ground cardamom Option: Add ¼ cup pineapple chunks or juice (not canned) Blend well. Serve with toasted unsweetened coconut flakes or lime slice *Note: Do not use pina colada coconut milk or can products. Dominican Coffee Smoothie ½ cup of chilled espresso or strong dark coffee ½ cup coconut milk beverage* 1-3 tsp brown sugar to taste ¼ tsp ground cinnamon 1/2 tsp almond extract ½ to 1 cup of ice cubes Blend until smooth. Finish with a dusting of cocoa powder or ground chocolate *Note: Do not use pina colada coconut milk or can products. Melon Smoothie 1 cup diced melon (cantaloupe, honeydew) 3 Tbsp lime juice 1-2 Tbsp honey or agave 1 cup ice Optional additions: ½ cup homemade almond milk or coconut milk beverage* 1/2 tsp vanilla extract Mint leaves Place ingredients in blender, emulsify until smooth. Add water to desired consistency. *Note: Do not use pina colada coconut milk or can products. 6

8 Mixed Fruit Smoothie 1 cup each of frozen peaches and mango ½ banana fresh or frozen slices ½ cup of homemade almond milk or coconut milk beverage* 1-2 tsp of fresh lime juice or mint leaves 1 cup of ice Blend and add water or liquid to desired consistency *Note: Do not use pina colada coconut milk or can products. Tip: Using frozen fruits may eliminate the need for ice if desired Peach Smoothie Add to blender 1 ripe peach sliced (or pear) 1/2 cup of coconut milk beverage * Blend to emulsify Add 1 tsp to 1 Tbsp of brown sugar 1 cup of ice cubes 1/8 teaspoon of cinnamon and pinch of freshly grated nutmeg Blend and garnish with lemon peel or lemon slice Rim edge of glass with fresh lemon juice and dip in cinnamon sugar mixture to serve *Note: Do not use pina colada coconut milk or can products. Peach Ginger Smoothie Add to blender 2 cups of frozen peach slices 1 cup or more of water 1 cup of ice (optional) 1 Tbsp grated fresh ginger Option: Add ¼ cup of cultured almond or coconut milk, Greek style (SoDelicious ) Blend until smooth Note: SoDelicious brand is dairy free and no carrageenan check labels of products carefully or check brand websites for ingredients that may not be listed on container label. 7

9 Sweet Potato Spice Smoothie Can use baked sweet potato left over from evening meal (yams, white sweet potato) 1 cup mashed sweet potato (or pumpkin puree not from can) ½ banana ¼ tsp vanilla extract ¼ tsp ground cinnamon ¼ tsp ground cardamom and allspice (optional) 1/8 tsp ground cloves 1/8 tsp ground mace or freshly grated nutmeg 2 Tbsp brown sugar or maple syrup (check for sweetness of potato first before adding) 1 cup homemade almond milk or coconut milk beverage* Blend until smooth. Serve in a cinnamon sugar crusted rim glass Note: Can substitute pumpkin spice mix for cinnamon, clove, mace and nutmeg * Do not use pina colada coconut mix or can products. Tangerine Pear Smoothie Note: Use 100% tangerine or fruit nectar without preservatives or additives, sugar OK. (Avoid red colored fruit liquids and all can fruit products) 1 cup of tangerine slices, juice or nectar 1 cup peeled and chopped fresh pear Optional additions: 1 cup ice ¼ cup applesauce 1 cup homemade almond milk or coconut milk beverage* 1-2 Tbsp of sugar, honey or agave to taste Add liquid for desired consistency and blend until smooth ** Do not use pina colada coconut mix or can products. 8

10 Aqua Fresca Lemon Lime Fresca Juice of 3 each fresh lemons and limes 3 Tbsp of sugar or honey ½ cup of water Blend Pour into glass over ice until half full, top with sodium-free seltzer. Garnish with fresh mint Note: Can substitute water with 7-Up or Sprite and reduce added sugar or honey Orange Aqua Fresca Add to blender Juice of one fresh lime Several mint leaves 1 mandarin orange segments Crushed ice and add ½ cup of water Blend Pour mixture into glass and fill with water or sodium-free seltzer water Peach Fresca ½ ripe peach Leaves from 1 sprig of mint Juice from ½ lime 1-2 Tbsp of brown sugar Blend until emulsified Add ice cubes and ½ cup water Blend and add water to desired thickness Optional: Add 1/8 th -1/4 tsp of cinnamon; 1-2 basil leaves, ¼ cup coconut milk beverage* * Do not use pina colada coconut mix or can products. Mango or Honeydew Fresca 1 ripe mango or 1 cup of honeydew melon 9

11 1-2 tsp of fresh lime juice ½ to 1 tsp of agave or honey Blend with 1 1/2 cup of cold water until smooth Stain liquid into glasses. Fill with ice and garnish with lime wedges and mint sprigs Fruit Cooler Coolers, Teas, and other fun beverages Add ice cubes to tall glass Add crushed mint leaves, lemon, lime or orange slices to taste Pour ½ to 2/3 full of 100% fruit juice Fruit selections, single or in any combination** Apple Mango Orange Peach Pear Pineapple Tangerine Fill with water, sodium-free seltzer, or recommended sodas 7Up, Sprite **Note: Do not select cranberry, grape, cherry, pomegranate or red colored fruit Avoid can fruit products Mango Cooler Add to blender ½ cup fresh or frozen mango slices ¼ cup orange juice ¼ - ½ cup ice cubes 1 Tbsp fresh lemon juice Option: Mint leaves Blend well and pour into tall glass to ½- 2/3 rd full and top with sodium-free seltzer water. 10

12 Spa Cucumber Cooler 1 medium peeled and chopped cucumber Juice of one lime 1 cup of ice 3-4 Tbsp of sugar or honey Blend Add water to desired consistency Experiment with different seasonings and garnishes to your taste Ginger Lemongrass Tea Iced or hot Steep Ginger Lemon herbal tea bags with fresh or dried lemon grass pieces in hot water To make a strong liquid use triple bags per cup of water Strain into container as your base liquid. While warm add honey, agave or sugar to taste Cool Pour individual servings over ice for cold drink, can garnish with lemon verbena or mint leaves For a hot serving pour into microwavable cup and add water to dilute to taste Note: Lemongrass is often sold with loose teas by the ounce. It looks like dried chopped grass pieces. 2-4 ounces is sufficient for several servings. Fresh lemongrass is sold in many markets especially Asian. Wash and finely chop lower stem ends for use. Optional: Add 1/8 th tsp of cinnamon; 1-2 Thai basil leaves, ¼ cup coconut milk beverage* * Do not use pina colada coconut mix or can products. Cilantro Jalapeno Limeade Add to blender 1 ½ cup fresh lime juice = 10 limes Chopped jalapeño to taste ¼ to ½ cup cilantro leaves ½ cup agave or ¾ cup sugar 1 cup of water Blend until emulsified. Taste and make adjustments Option #1: Add 3 cups of water and blend again. Pour over ice Option #2: Strain and pour a portion over ice in glass, top with sodium-free seltzer 11

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