Handy One-Page LID Summary—Tear-Out Copy
©2020
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org

For the detailed Free Low-Iodine Cookbook with hundreds of delicious recipes, visit www.thyca.org.
Key Points
 This is a Low-Iodine Diet (“LID”), not a “No-Iodine Diet” or an “Iodine-Free Diet.” The American Thyroid
Association suggests a goal of under 50 micrograms (mcg) of iodine per day.
 The diet is for a short time period, usually for the 2 weeks (14 days) before a radioactive iodine scan or
treatment and 1-3 days after the scan or treatment.
 Avoid foods and beverages that are high in iodine (>20 mcg/serving). Eat any foods and beverages low in
iodine (< 5 mcg/serving). Limit the quantity of foods moderate in iodine (5-20 mcg/serving).
Foods to AVOID
• Iodized salt, sea salt, and any foods containing iodized
salt or sea salt
• Seafood and sea products (fish, shellfish, seaweed,
seaweed tablets, calcium carbonate from oyster shells,
carrageenan, agar-agar, alginate, arame, dulse,
furikake, hiziki, kelp, kombu, nori, wakame, and other
sea-based foods or ingredients)
• Dairy products of any kind (milk, cheese, yogurt,
butter, ice cream, lactose, whey, casein, etc.)
• Egg yolks, whole eggs, or foods containing them
• Bread and bakery products containing iodine/iodate
dough conditioners or high-iodine ingredients such as
dairy, eggs, salt
• Red Dye #3 (erythrosine or E127 in the EU/UK)
• Maraschino cherries (due to the red dye)
• Fruit cocktail (due to the Maraschino cherries)
• Chocolate that contains dairy
• Blackstrap molasses (other types are OK)
• Soybeans and soybean products such as tofu,
TSP/TVP, soy milk, soy sauce, soy flour; except soy
oil and soy lecithin, which are OK.
• Rhubarb
• Potato skins
• Vitamins and food supplements that contain iodine
 If you are taking medication or supplements
containing iodine, check with your doctor.
Foods to ENJOY
• Fruit, fresh, frozen, or jarred, salt-free and without red
food dye; canned in limited quantities; fruit juices
• Vegetables: ideally raw or frozen without salt, except
soybeans
• Beans: unsalted canned, or cooked from the dry state
• Unsalted nuts and unsalted nut butters
• Egg whites
• Fresh meats (uncured; no added salt or brine
solutions) up to 6 ounces a day
• The insides of white and sweet potatoes (no skins)
• Low-iodine homemade (and some commercial) baked
goods
• Grain and cereal products up to 4 servings per day,
provided they have no high-iodine ingredients
• LID-safe pasta (remember to avoid egg noodles)
• Sugar, jelly, jam, honey, maple syrup, molasses (not
blackstrap), agave nectar—avoid red food dyes
• Black pepper, fresh or dried herbs and spices
• Vinegars free of salt and red dye
• Lemon, lime, and other citrus (for their juice & zest)
• All vegetable oils, including soy oil
• Vegetable shortening (i.e., the white solid variety)
• Sodas (except with Red Dye #3, erythrosine, or E127),
cola, diet cola, non-instant coffee & tea, beer,
alcoholic beverages (except cooking wine), lemonade
• Cocoa powder and some non-dairy dark chocolates
**Remember to check the ingredient list on all packaged foods**
Easy Snacks for Home, Work, or Travel
Easy Quick Meals
• Fresh fruit or fruit juice
• Raisins and other dried
fruits
• Unsalted nuts and nut
butters
• Homemade low-iodine
bread or muffins
• No-salt tortilla chips
• Fresh raw vegetables
• Salt-free applesauce
• Popcorn with non-
iodized/non-sea salt
• Unsalted matzo and other
unsalted crackers
• LID-safe soda pop or
lemonade
• Freshly cooked oatmeal
with toppings (cinnamon,
honey, salt-free
applesauce, maple syrup,
unsalted nuts, fruit)
• Fresh meat with
vegetables, fresh fruit,
and baked white or sweet
potato (no skin)
• Salad topped with grilled
chicken, beef or pork, oil
& vinegar dressing.
• “PB&J” with LID-safe
peanut butter, jelly, and
salt-free matzo or fresh
baked LID-safe bread
• Baked apples for dessert
(can be microwaved)
Our thanks to ThyCa’s medical advisors and conference speakers for the information and input.
Disclaimer: This information is intended for educational purposes only. It is not intended, nor should it be
interpreted, as medical advice or directions of any kind. Any person viewing this information is strongly advised
to consult their own medical doctor(s) for all matters involving their health and medical care.




©2020, 9
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ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page i
Dedication

For thyroid cancer patients and their caregivers.
We truly hope this helps ease the thyroid cancer journey for you.

Acknowledgments

• To the wonderful people who contributed delicious recipes and helpful tips.
• To the many medical professionals who contributed information and expertise for the Low-Iodine Diet
guidelines.
• To the proofreaders and designers who spent countless hours to make this cookbook possible.
• To our donors, whose generous financial support makes possible the printing and free distribution of
this cookbook.

Notes and Favorite Recipes:






















www.thyca.org
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
Phone Toll Free 1-877-588-7904 • Fax: 1-630-604-6078
E-mail: thyca@thyca.org

©2020, 9
th
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ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page ii
Thyroid cancer? ThyCa can help!

We are an internationally recognized, medically advised organization providing free
support services to people with thyroid cancer:

 For patients and caregivers — We offer information and understanding to patients
and their families when they need it most.

 For the public — We promote awareness for early detection, and provide outreach
and education year-round. We sponsor Thyroid Cancer Awareness Month each
September.

 For professionals — We provide free handbooks, patient brochures and wallet cards,
free downloadable Low-Iodine Cookbook for patients with differentiated thyroid
cancer, and other materials to give to patients. Plus research funding, with grant
recipients selected by an expert panel of the American Thyroid Association.

Free Services & Resources: Award-winning web site • Person-to-person support • Local
support groups • E-mail support groups • Awareness brochures • Regional workshops •
Annual International Conference • Videos and Webinars • Materials in multiple
languages • Online bulletin • Handbooks • Downloadable Low-Iodine Cookbook with
delicious recipes • and more…

Thank You — ThyCa’s free support services and publications are made possible by the
generous donations from our members and individual contributors, and by unrestricted
educational grants from Bayer HealthCare, Eisai, Exelixis, Inc., Interpace Diagnostics,
Sanofi Genzyme, Shire, and Veracyte.

 To make a donation, please contact us or use the tear-out
donation sheet on the last page of the cookbook.

Please contact us for more information and free materials:

ThyCa: Thyroid Cancer Survivors’ Association, Inc.
Website: www.thyca.org
Email: thyca@thyca.org
Toll-free 877-588-7904 • Fax 630-604-6078
P.O. Box 1102, Olney, MD 20830-1102


ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM is an international
nonprofit 501(c)(3) organization of thyroid cancer survivors, family
members, and health care professionals founded in 1995, advised by
distinguished thyroid cancer specialists, and dedicated to support,
education, communication, awareness for early detection, and thyroid
cancer research fundraising and research grants.

©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page iii
Introduction

Welcome to ThyCa’s Low-Iodine Cookbook. The Low-Iodine Quick Guide, which begins on page 1,
is the best place to get started. It focuses on educating you about the diet. Please take the time to read the
Quick Guide. It will help the recipes themselves make more sense. If you have any questions, you can
always write to recipes@thyca.org or call our Toll Free Number at +1-877-588-7904.

Handy One-Page LID Summary: At the front of the book, right after the cover page, is a color version
of the Handy One-Page LID Summary for you to tear out and put on your refrigerator or in any
convenient location for you. You may even want to take it to the grocery store with you. Don’t worry—
there is another copy in black and white at the end of the Quick Guide.

Cookbook layout: As you can see from the Table of Contents, the recipes are organized by category.
For even more information and detail about the recipes, please refer to Appendix D: the Index of
Recipes, on page A-4. The Index contains a key noting which recipes have international flavor, are
vegetarian/vegan-friendly, are kid-friendly, or are relatively simple to prepare. You can use the key to
help guide you to the recipes that may be most useful for you. Please note that some of the recipes have
been modified slightly from their original language to fit in the available space, to add LID-safe
substitutions or modifications, or to improve readability. Their substance, however, remains the same.

A note about allergens: This cookbook does not note allergens such as wheat, dairy, soy, eggs, gluten,
etc. Some major allergens are not a part of this diet (e.g., no dairy, no soy other than soy oil and soy
lecithin, no egg yolks, no shellfish, etc.). If you have specific allergies to ingredients that are allowed on
the LID, please make appropriate LID-friendly substitutions.

Adapt your own recipes: The recipes in this cookbook are all LID-safe, but you can often eat your
usual favorites by making some simple substitutions. Throughout the book, you will see examples of
these adaptations (e.g., egg whites in place of whole eggs, non-iodized/non-sea salt in place of table salt,
etc.) The Quick Guide explains which foods are safe and which you should avoid—make use of those
lists to adapt your own recipes. You will also find a couple of helpful tips on how to make LID-safe
substitutions in the cookbook in framed text boxes.

Other dietary restrictions: If you follow other dietary guidelines, simply adapt the recipes to suit your
needs. For example: cut down on the salt if you need to, substitute artificial sweeteners as needed, etc.

Budget: We often hear that people find the LID expensive because it focuses on fresh ingredients. There
are many lower-cost ingredients that are LID-safe, and the recipes in this cookbook make liberal use of
them. We hope you find some fun and tasty recipes in here to use. Please refer to Appendix B at page A-
2, which provides a week’s worth of budget-friendly, easy, and nutritious menu ideas.

Recipedia: Thanks to the excellent contributions of our members and friends over the years, we now
have even more wonderful LID-safe recipes than we have room to publish in this cookbook! In this
edition, we have tried to make the cookbook even more useful for thyroid cancer patients by retaining a
variety of recipes in each category and adding some new ones. This time around, we have also created a
Recipedia where you can find even more LID-safe recipes online, many from the prior edition of the
cookbook. The Recipedia will also continue to grow as submissions are made. Please check it out at
www.thyca.org.



©2020, 9
th
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ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page iv
Table of Contents
Introduction ............................................. iii
Low-Iodine Diet Quick Guide ................1
Welcome ..................................................1
The Low-Iodine Diet (LID) ....................2
General Overview ..............................2
Helpful Tips .......................................3
Foods to Avoid ...................................4
Foods to Enjoy, But in Limited
Quantity ..............................................5
Foods to Enjoy ...................................6
Variations of the LID and Editorial
Remarks From ThyCa ........................7
Pantry Items ...........................................11
How to Read Salt Labels ..................11
Tips for Reading Food Labels ..........12
Going Shopping & Shop-ahead list .13
A Week’s Worth of Easy Menus ...........14
Miscellaneous Topics ............................15
Vitamins/Minerals and Supplements .....15
Other Ways Iodine Enters Our
Bodies ....................................................15
Handy One-Page LID Summary ..........16
Abbreviations Used in Recipes ..........17
Measurement Conversions ..................17
Salads ........................................................18
Dressings & Marinades ........................24
Spices & Condiments ............................26
Soups & Stews ........................................29
Pasta, Rice, & Grains ............................ 38
Beef ............................................................ 42
Poultry ....................................................... 47
Lamb & Pork ............................................ 57
Substitute Dairy ...................................... 61
Vegetables ............................................... 63
Dips, Spreads, & Appetizers ............... 69
Breakfast .................................................. 72
Breads & Muffins, etc. ......................... 77
Quick Breads & Muffins ....................... 77
Yeast Breads & Rolls ............................ 81
Biscuits, Tortillas, & Other Baked
Goods ..................................................... 86
Desserts .................................................... 87
Cakes ..................................................... 87
Cookies & Bars ..................................... 90
Pies & Crisps ......................................... 96
Other Desserts ....................................... 97
Snacks ..................................................... 101
Appendix A: LID-Safe Product Tips
From ThyCa Friends ............................A-1
Appendix B: A Week of Budget-
Friendly & Nutritious Recipes ..........A-2
Appendix C: Acronyms Used in This
Cookbook ...............................................A-3
Appendix D: For Parents & Children
Coping with Thyroid Cancer .............A-4
Appendix E: Index of Recipes ..........A-6
Low-Iodine Diet Quick Guide
©2020, 9
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ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 1
Thank you for using this Low-Iodine Diet (LID) Quick Guide and cookbook introduction. This guide
has two purposes. One is to serve as a stand-alone document for anyone who wants a quick summary of
the LID without having to download the entire cookbook. It is also designed to serve as the cookbook’s
introduction. It contains the following sections:
 Welcome
 About ThyCa
 Invitation
 About Photocopies and Use
 Disclaimer
 Sources
 The Low-Iodine Diet
 General Overview
 Helpful Tips
 Foods to Avoid
 Foods to Enjoy, But in Limited
Quantity
 Foods to Enjoy
 Variations of the LID and
Editorial Remarks from ThyCa
 Processed & manufactured
foods
 Eating out/Restaurant
Food and Take-Out
 Foods we are often asked
about, etc.
 Pantry items
 Reading Labels
 Going Shopping
 A Week’s Worth of Easy Menus
 Breakfast Inspiration
 Lunch Inspiration
 Dinner Inspiration
 Snacks
 Miscellaneous topics
 Vitamins/Minerals and
Supplements
 Other Ways Iodine Enters Our
Bodies
 CT contrast
 Topical antiseptics
 Skin care & toiletry items
 Food dye
 Drugs & OTC
medications
 Handy One-Page LID Summary
 Key Points
 Foods to Avoid
 Foods to Enjoy
 Easy Snacks for Home, Work, or
Travel
 Easy Quick Meals
 Disclaimer

Welcome
The information we provide comes from several members of ThyCa’s Medical Advisory Council, plus a
team of ThyCa volunteers. The LID has been used successfully for decades. We are continually
updating and fine-tuning it to bring you the most comprehensive LID available.
About ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
ThyCa, founded in 1995, is an international nonprofit 501(c)(3) organization of thyroid cancer survivors,
family members, and health care professionals, serving people worldwide. We are dedicated to
education, communication, support, awareness for early detection, and thyroid cancer research
fundraising and research grants in support of our goal of cures for all thyroid cancer.
Visit our website www.thyca.org for detailed thyroid cancer information, videos with experts, free
publications and materials in multiple languages, links to our free online and local support groups, plus
more free services. Learn about how to donate, volunteer, or become a member. Find the latest details
about educational events, including the annual International Thyroid Cancer Survivors’ Conference.
Invitation: If you would like to comment on any recipes, or submit new ones, please write to
recipes@thyca.org. Your recipe will be reviewed for LID compatibility. We may incorporate your
recipe(s) into a future edition, feature it in our monthly bulletin, or add it to our website’s “Recipedia.”
Low-Iodine Diet Quick Guide
©2020, 9
th
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ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 2
About Photocopies and Use: You are welcome to download and print out this Quick Guide and our
cookbook from www.thyca.org. You are also welcome to photocopy complete pages and give them to
others. Please include the ThyCa information at the bottom of the page so that others in need of support
can easily find us. Please note the material in this book is not for commercial use.
Disclaimer: The information contained here is intended for educational purposes only.
It is not intended, nor should it be interpreted, as medical advice or directions of any
kind. Any person viewing this information is strongly advised to consult their own
medical doctor(s) for all matters involving their health and medical care.
Sources:
(1) Diet guidelines provided by several members of ThyCa’s Medical Advisory Council;
(2) Presentations and handouts from our conference and workshop speakers from 2000 through Spring
2010. Speakers have included Stephanie L. Lee, MD, PhD, Endocrinologist, Boston Medical Center,
Massachusetts; Christina Reiter, MS RD, Resident Dietitian, University of Colorado, Boulder,
Colorado; and Nancy Sebring, MEd, RD, Research Dietitian, National Institutes of Health, Bethesda,
Maryland;
(3) Medical journal articles, including Pearce EN, Pino S, He X, Bazrafshan HR, Lee SL, and
Braverman LE, Journal of Clinical Endocrinology and Metabolism 89(7):3421-3424. 2004; Park JT
and Hennessey JV, Thyroid (1):57-63. 2004; and more recent articles; and
(4) USDA, FDA and ODS-NIH Database for the Iodine Content of Common Foods Release 1.0.

The Low-Iodine Diet (LID)
General Overview:
 Thyroid cancer patients with papillary or follicular thyroid cancer often receive radioactive iodine
(RAI). RAI (either I-123 or I-131) is used in small tracer doses for imaging/testing/scanning. The
results can inform next steps, sometimes resulting in RAI ablation. A larger dose of RAI (I-131) is
sometimes used to destroy (or ablate) any remaining thyroid cells and thyroid cancer cells. Some
patients receive this treatment more than once.
 Thyroid tissue, and most thyroid cancer tissue, naturally absorbs or “takes up” iodine, to make
thyroid hormones. Therefore, for the treatment and/or scans to be most effective, our bodies need to
have elevated TSH (thyroid stimulating hormone) along with being “iodine-hungry.” This is why
patients are often asked to go on a short-term Low-Iodine Diet to temporarily starve our bodies of
iodine. The American Thyroid Association, as well as most major medical institutions, recommend
using the LID to facilitate becoming more iodine-hungry. This allows our bodies to take up as much
radioactive iodine as possible.
 We acknowledge that the word “diet” has different meanings to different people. This is not a
diet in the sense of a mechanism for weight loss or eating healthy. Rather, it is a medically
necessary short-term regimen needed to help our bodies become iodine-hungry.
 Preparation for RAI can take place in one of two ways, both resulting in the necessary elevated TSH.
Both of these processes incorporate use of the LID:
1. Remaining on thyroid replacement hormone (usually levothyroxine—please refer to the
“Know your Pills” section at www.thyca.org for more information) while receiving
Thyrogen® (recombinant TSH) injections. Some people experience symptoms of
hypothyroidism using Thyrogen.
2. Withdrawing from thyroid replacement hormone for a period of weeks. Sometimes patients
spend a portion of their withdrawal time using a different drug called liothyronine. Note that
this method can cause symptoms of severe hypothyroidism, including weight gain, lethargy,
feeling cold, etc.

Low-Iodine Diet Quick Guide
©2020, 9
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ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 3
 This diet is generally for a short time period, usually lasting 2-3 weeks. It usually begins 2 weeks
before swallowing the radioactive iodine (either for testing or treatment) and continues through the
testing and treatment period, often for 1 to 3 days after the RAI scan or treatment. However,
recommendations for the time period can vary, depending partly on the individual patient’s
circumstances. Check with your care provider to be certain.
 The diet presented here is a combination of guidelines from several ThyCa medical advisors (some
who use urine iodine testing to check patients’ iodine levels), from researchers’ findings presented in
medical journals and at ThyCa events, and from input from members of our Medical Advisory
Council. Your physician may have different guidelines. Please check with your doctor before you
start the diet.
Helpful Tips:
 What may be surprising to you is that salt is permitted on this diet, so long as the salt you use has no
added or naturally occurring iodine. Therefore, do NOT use sea salt, which has naturally occurring
iodine. Use non-sea salt labeled with a statement such as: “This salt does not supply iodine, a
necessary nutrient.” We have found that Kosher salt is also safe to use.
 This is not a low-sodium diet. Most foods contain naturally occurring sodium, even if they are salt-
free. Low-iodine sometimes gets confused with low-salt since most table salt is iodized. (“Iodized”
means extra iodine has been added to table salt to help fight goiter, or enlarged thyroids, since many
people do not get sufficient iodine-rich foods in their diet.) For your awareness, table salt is
chemically “sodium chloride” and this differs from the naturally occurring sodium found in food.
 Sodium in any form is OK, as long as it is not provided as iodized or sea salt. Non-iodized salt is
OK for the diet, as long as it is not sea salt. Anything from the sea is iodine-rich and must be
avoided.
 This is a low-iodine diet, not a no-iodine diet. The LID aims to reduce iodine consumption to
below 50 micrograms (mcg) of iodine per day (which is the American Thyroid Association guideline
for an LID; some other published LIDs recommend below 80-100 mcg per day). The normal
Recommended Daily Allowance of iodine is 150 mcg per day for adults. One teaspoon of iodized
salt can contain over 400 mcg of iodine. Many people consume well over 350 mcg per day just from
their normal way of eating.
 As the previous point reflects, the primary goal of the LID is limiting your overall iodine
consumption. Much like a financial budget, this means paying attention to what individual foods
“cost” in iodine content while keeping the big picture in mind. For example, if you do not eat meat,
which is moderately high in iodine (see below), you will have more room in your iodine “budget” to
consume iodine from fruit, vegetable, or grain sources.
 To assist you in your iodine “budgeting,” while on the diet, you may enjoy low-iodine foods (up to 5
mcg per serving). There are a lot of foods that you can eat (see the lists below). However, avoid
foods high in iodine (over 20 mcg per serving). Also, many thyroid cancer specialists’ guidelines
recommend limiting foods that are moderate in iodine (5 to 20 mcg per serving).
 Do not worry—we have taken the guesswork out of all this for you. Just follow the LID to the
best of your ability.


Low-Iodine Diet Quick Guide
©2020, 9
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ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 4
Foods to Avoid:
Avoid the following foods, starting when instructed by your physician (generally two weeks) before
your radioactive iodine test or treatment. Continue as instructed until after your radioactive iodine is
administered (often for 1-3 additional days). The high-iodine foods and items on this list have over 20
mcg of iodine per serving, according to sources.
 Iodized salt and sea salt and any foods containing iodized salt or sea salt. Non-iodized salt may be
used on this diet. For example, Kosher salt is okay unless the label says that it is iodized or sea salt.
The reason to avoid sea salt is that all products from the ocean tend to be high in iodine. You can
usually find plain, non-iodized salt next to the iodized salt at your grocer. Read the label carefully—
make sure it does not contain a form of iodate or iodide. (One teaspoon of iodized salt can contain
over 400 mcg of iodine.)
 Seafood and sea vegetables. Avoid anything from the sea, including: fish, shellfish, crustaceans,
seaweed (e.g., wakame, dulse, arame, hiziki, furikake), seaweed tablets, kelp (e.g., kombu), sushi
(e.g., nori), etc. These are all high in iodine.
 Foods/products that contain sea-based ingredients: Carrageenan, agar-agar, algin, and alginate.
 Dairy products (milk, cheese, cream, yogurt, butter, ice cream, powdered dairy creamers,
whey, casein, lactose, other dairy products).
 A study published in 2004 in the Journal of Clinical Endocrinology and Metabolism reported
on tests of 18 brands of milk in the Boston, Massachusetts area. It reported that 250 ml of
milk (about 1 cup) contained from 88 to 168 micrograms of iodine and averaged 115 mcg.
(This means that one teaspoon or 5 ml of milk has 1 to 3 micrograms of iodine.) The study
also noted that sources of iodine in milk include iodine in cattle feed, the products containing
iodine used to clean teats and udders, and a small amount from equipment cleaning products.
 All the low-iodine diets ThyCa has researched instruct patients to avoid dairy. Some low-
iodine diets allow very small amounts of milk or other dairy, if not listed in the first three
ingredients on a label. One diet says that 1 Tablespoon of milk per day is okay; however, this
could mean that one third of the day’s iodine comes from this 1 Tablespoon of milk. There is
no dairy in any of the recipes in this LID.
 Red Dye #3 (E127 in the European Union/United Kingdom). However, Red Dye #40 is OK. We
suggest that you avoid red, orange, pink, purple, or brown processed food, pills, capsules, cough
syrup, etc. Many food dyes contain iodine and should be avoided. The problem with food coloring is
specific to Red Dye FD&C #3 (erythrosine, E127 in the EU/UK) ONLY. However, the issue is that
some food labels do not specify which red dyes are used and food manufacturers may make
substitutions without notifying consumers. It is “better safe than sorry.” For medications, the best
source is the Physician’s Desk Reference (PDR), which clearly states the ingredients. For example,
Rocaltrol in the 0.5 mcg size is NOT good for the diet because it contains FD&C Red Dye #3.
However, Rocaltrol 0.25 mcg does not and is safe for the diet (you can take two of them to get to the
0.5 mcg dose). Please always check with your physician or pharmacist.
 Egg yolks, whole eggs, or foods containing whole eggs. Egg whites are acceptable because they
contain little or no iodine. Some low-iodine diets allow foods with very small amounts of eggs, if not
listed in the first three ingredients on a label.
 Commercial bakery products. Avoid bread products that contain iodine/iodate dough conditioners.
Also, the salt in these products may be iodized. It’s best to bake breads and other items yourself, or
substitute with unsalted plain matzos. If you read labels closely, you also may be able to find
crackers made only with flour and water, particularly in the Kosher section of your grocer, or melba
toast and tortillas (corn and flour) that are LID-safe. Although a few commercial bakery products
have tested low in iodine, manufacturing processes can change over time. The study published in the
Journal of Clinical Endocrinology and Metabolism in 2004 reported that the iodine content of single
slices of 20 different brands of bread ranged from 2.2 micrograms to 587 micrograms of iodine.
Low-Iodine Diet Quick Guide
©2020, 9
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ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 5
Foods to Avoid (continued):
 Soybeans and most soy products. Avoid soy sauce, soy milk, tofu, soy flour, and textured soy or
vegetable protein (TSP/TVP). However, soy oil and soy lecithin are both okay.
 Potato skins (both white and sweet potatoes). The inside of the potato is fine. The recipes in this
LID avoid the use of potato skins.
 Most chocolate (for its milk content). Cocoa powder and some non-dairy dark chocolates are
permitted. Check the label for other ingredients not allowed on the LID. This LID has recipes calling
for chocolate that is allowed on the diet.
 Blackstrap molasses. Blackstrap molasses is made by repeatedly boiling down sugar cane, which
concentrates nutrients. It is okay to use the milder, fairly sweet molasses usually used in cooking.
Brown sugar, which is white sugar with a very small amount of molasses sprayed on it, is permitted.
Note: Sulfured molasses is safe, as long as it is not blackstrap.
 Organ meats such as liver, tripe, kidney, etc.
 Maraschino cherries (if they contain Red Dye #3, erythrosine, or E127 in the EU/UK), and fruit
cocktail with maraschino cherries.
 Rhubarb. The recipes in this LID avoid the use of rhubarb.
 Iodine-containing vitamins and food supplements. Also avoid food and other products
containing iodate or iodide. Check the label and ingredients and discontinue completely if iodine is
included. Most vitamins with minerals contain iodine. Check with your physician if your vitamins or
supplements were prescribed to you. Calcium supplements are sometimes made from ground oyster
shells, and these should be avoided. Check with your doctor or pharmacist about switching to a safer
source of calcium, such as calcium citrate, if medically needed.
 Cooking wine and sherry. Regular wine is fine, but cooking wine and sherry is often salted.
 Medication that contains iodine. Always check with your physician for the best course of action.
Foods to Enjoy, But in Limited Quantity:
Some diets from thyroid cancer specialists and researchers recommend limiting the daily intake of foods
that are moderate in iodine—5 to 20 micrograms per serving. This is because consuming larger
quantities would amount to a substantial proportion of the daily iodine limit during the LID.
 Fresh meats. Up to 5 or 6 ounces per day of fresh meats such as chicken, beef, pork, lamb, and veal
are fine on the low-iodine diet (no organ meats). (One researcher noted that meat contains 25-130
micrograms of iodine per pound.) Whole cuts contain less iodine than ground meats. To be extra
cautious, buy whole cuts and ask the meat department to grind the meat for you. Always check the
package label on meats, including whole turkeys, turkey breasts, turkey cutlets, chicken, and all pork
products. Many food makers inject broths into turkey, chicken or pork or soak them in a salt-based
solution. The label may not indicate whether the broth contains iodized salt. If you are not sure, go to
a local butcher for fresh turkey, pork, or chicken. Most major grocers offer chicken that has not been
treated with anything and these are safe options. Look for terms such as “minimally processed.”
Rinse all meat before cooking.
 Grains, cereals and rice. Up to 4 servings per day of grains, cereals, pasta, rice, and breads without
iodine-containing ingredients are fine on this diet. The iodine content in grains depends on the iodine
content in the soil of the region where it was grown. Homemade baked goods and cereals are best on
this diet. If you use processed foods, read the labels carefully to avoid iodine-containing ingredients.
It is easy to find pasta that is LID-safe, just avoid egg noodles. Also, remember that labels are not
always accurate or up-to-date; therefore, it is best to use plain oatmeal, farina, etc. and avoid the
varieties with flavorings/additives. It is worth noting that some diets limit rice even more. Basmati
rice has been mentioned as the best for the diet.


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Foods to Enjoy, But in Limited Quantity (continued):
 Spinach. The USDA database indicates spinach is moderately high in iodine. We recommend
limiting spinach to one half-cup serving of raw spinach leaves per day.
 Cruciferous vegetables. Internet research suggests this family of vegetables (broccoli, kale,
cauliflower, cabbage, etc.) may inhibit iodine absorption, which could interfere with your RAI. We
do include these ingredients in our recipes but we suggest eating them in moderation.
 *Canned peaches, apricots and mixed fruits. Data from the USDA indicates that canned peaches,
apricots, and mixed fruits, when packed in syrup, are moderately high in iodine. We recommend
limiting consumption to one serving per day.
Foods to Enjoy:
The following foods and ingredients are fine to eat. You do not need to limit the quantity, except as
noted.
• Fresh fruits and fruit juices. Canned,* jarred, or frozen fruit is also acceptable if there is no salt,
LID-unsafe fortification, or unsafe food dye present. *Note: See entry above on some canned fruits.
• Vegetables, preferably raw and fresh-cooked or frozen without added salt. In the past, it was hard to
find frozen peas without added salt. As of this publication, this is no longer an issue in U.S. or
Canadian grocery stores.
• Unsalted nuts and unsalted nut butters; homemade nut and oat milks.
• Egg whites. Separate yolks from whites yourself or buy cartons of 100% liquid egg whites.
• Potatoes without skins.
• Beans. We suggest using beans cooked yourself from the dry state, or purchasing unsalted canned
beans. (It is worth noting that at least one major medical institution advises against beans, especially
red kidney, navy, pinto and lima beans, cow peas, and lentils.) If you want to be extra-cautious, limit
beans to black, garbanzo (chick peas), and white beans. Rinse any canned beans before using.
• Grain/pasta/cereal/rice products in moderate amounts (see above).
• Fresh chicken, beef, and other meats in moderate amounts (see above).
• Sugar, jelly (avoid unsafe food coloring), honey, maple syrup, and most molasses (not
blackstrap molasses).
• Black pepper and fresh or dried herbs. Be careful of prepared spice blends that contain salt.
• All vegetable oils such as olive, canola, corn, and soy oil (note other soy products are unsafe). Salad
dressings, provided they only contain allowed ingredients. It is best to make your own salad
dressing. Vegetable shortening and coconut oil are good choices for baking.
• Cocoa powder and some non-dairy dark chocolate.
• Vinegars such as balsamic, apple cider, and white vinegar.
• Lemon, lime and other citrus fruits for their juice and zest.
• Homemade foods. Use recipes from ThyCa’s Low-Iodine Cookbook s at www.thyca.org or adapt
your own favorites by removing or substituting ingredients not permitted on the LID.
• Gelatin, sorbet, popsicles without Red Dye #3 (erythrosine or E127 in the EU/UK)
• Cola, diet cola, lemonade, soda pop (except those with Red Dye #3, erythrosine, or E127).
• Fresh brewed coffee (not instant), tea (not instant), beer, wine, other alcohol (be aware of unsafe
food dyes).

Food prepared from fresh meats, fresh poultry, fresh or frozen vegetables, and fresh or frozen fruits
should be fine for this diet—provided they do not contain, or that you do not add, any of the iodine-
containing ingredients noted above.
Most sources ThyCa has reviewed do not comment about water. They indicate that ordinary household
tap water is fine for the diet. One source notes that some municipalities may include added iodine to
eliminate bacteria in water, and therefore suggests distilled water is more desirable in those areas.
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Variations of the LID and Editorial Remarks From ThyCa:
As with any subject, there are varying sources of information. While nearly all doctors and medical
institutions recommend using an LID as a key tool to help maximize the effectiveness of RAI, advice
differs from institution to institution, and even doctor to doctor, about the details of the LID. ThyCa’s
goal is to present the most comprehensive and accessible LID we can, and to share some of these
differences with you so that you can make an informed decision. The team of volunteers that worked on
this cookbook has the philosophy that it is best to be diligent with your food choices while following the
LID. The LID is for a limited period of time and it helps you best prepare for testing and/or treatment
during a rather difficult time in your life. At the same time, it is important to make the diet work for you,
considering all the circumstances of your life, your health, and your work/school and family obligations.
You should consult with your physician and health care team to make the best decisions for you.
 Processed and Manufactured Foods:
Most major food manufacturers in the USA generally use iodine-free salt when salt is listed as an
ingredient. However, they are not currently required to label iodine content in food, and they may
substitute iodized or sea salt without declaring it on the label. This was recently evidenced during the
COVID-19 outbreak of 2020, when the FDA granted permission to make substitutions without the
need for labeling. Other countries have different standards, and supermarket shelves are not limited
to foods produced in one country. Therefore, we at ThyCa cautiously assume all salt listed as an
ingredient is iodized. Feel free to add your own LID-safe salt to food.
Some food manufacturers cleanse their equipment with iodine based food-grade sanitizers that
contain iodophors. These compounds help fight against bacteria, mold, and yeast, etc.
Given the issue with salt as an ingredient that may be iodized, and the use of iodine-based cleansers,
we suggest limiting processed foods to the extent that you are able. We also know that it is nearly
impossible to eliminate all processed foods. Items such as pasta, matzo, and salt-free canned items
are used in ThyCa’s LID and are processed. However, because they are less processed and do not
contain salt (or any other high-iodine ingredients), we consider the risk of using them on the LID to
be minimal.
Having said the above with regard to processed and manufactured foods, some published low-iodine
diets allow salty foods and other highly processed items. We suggest using the ThyCa guidelines
while also working with your physician to do what is best for you.
Note that food processing techniques can change, and the package labels are not always accurate or
up to date.
In the past, some people have contacted manufacturers to ask whether or not they use iodized salt in
their products, or iodine-containing cleansers or sanitizers for their equipment and surfaces involved
in food processing. For example, in 2012, staff at NIH compiled a list of U.S. manufacturers that
said that they do not use iodized salt, but the list is not being updated regularly. Additionally, trying
to maintain a list is NOT recommended for the following reasons:
1. Manufacturers cannot guarantee that the ingredients they receive from their suppliers do not
contain iodized salt.
2. Manufacturers may change procedures and may use iodine-based cleaners or sanitizers on food-
processing surfaces, utensils, equipment, and containers used in processing steps.
3. It is unknown whether the person responding to the inquiries about salt, iodine, etc. is actually in
a position to know.


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Read the ingredient labels on all packaged foods and spices. Some spice blends like chili powder and
lemon pepper may contain added salt. Some support group participants have compiled lists of brands
of processed and packaged foods that are low in iodine. If you use these lists, be sure to check the
date on which they were compiled. Many people find it easier to eat simple unprocessed snacks,
foods and ingredients for the short period of the diet.
 Eating out/Restaurant Food and Take-Out:
Similar to processed foods, commercial kitchens sometimes use iodized salt, sea salt and iodine-
based sanitizers. We suggest limiting eating-out/ordering-in as much as possible. If you must, for a
variety of reasons (e.g. travel for work, studying at university far from home, etc.) we suggest a salad
with no cheese, bacon, or croutons. Ask for olive oil, vinegar, and/or lemon juice for dressing.
Ordering an unsalted baked potato (plain or sweet) and eating the inside is safe. You can add olive
oil to it. Restaurant or cafeteria staff may not be well informed on this topic, so we suggest being
very cautious. Consider carrying some non-iodized or Kosher salt to adjust to these circumstances, if
needed.
 Foods We Are Often Asked About, etc.
Rice:
Some LID diets do not permit rice, and some do. We suggest limiting your intake as noted
previously. We suggest basmati rice as the safest option.
Quinoa:
While technically a seed and not a grain, quinoa is becoming very popular as a rice-type ingredient.
ThyCa has found one reputable diet that permits quinoa. We note that, per the UDSA, it has about
twice the iodine as pasta and other grains have, but the amount is still relatively low and therefore it
is safe to use in moderation, as with all grains.
Breads, Bagels, English Muffins, etc.:
The issue with bread, in addition to disallowed ingredients such as egg yolks, butter, and salt, is that
some commercially baked breads use iodine/iodate-based dough conditioners (mainly potassium
iodate and calcium iodate). We have found some diets permit English muffins and bagels if limited
in quantity. ThyCa’s philosophy is to avoid anything commercially baked containing salt, soy, milk
products, etc.; therefore, we do not recommend English muffins or bagels. The safest option is to
bake your own bread using our recipes (or ask a friend to bake for you). You may use unsalted
matzah (matzo or matza), LID-safe crackers, or LID-safe tortillas as a substitute. Unsalted matzah
crumbs are a nice breadcrumb substitute.
Fresh meats:
Diets vary, but in general limiting to 5-6 oz. per day is a good choice. Some diets suggest no turkey
since it is often injected with broth and other ingredients. Avoid liver/organ meats. Pre-packaged
ground meats are higher in iodine, so if you want ground meat, we suggest you buy whole cuts and
ask the meat counter to grind the meat for you. Rinse whole cuts before using.
Cured meats:
Diets vary from institution to institution and our recommendation is to avoid all cured meats (cold
cuts/deli meats, bacon, cured ham, sausage, salami, chipped beef, hotdogs, etc.), since recent testing
by the USDA indicates that cured meats are high in iodine.
Dairy:
Avoid milk and all dairy products. While some diets permit a small amount (e.g., 1 Tablespoon per
day), even that amount can have 36% of the targeted daily amount of iodine. Additionally, iodine
content varies from cow to cow based on feed, supplements, etc.
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Non-Dairy “Milks”:
Today you can find “milk” products made from oats, almonds, cashews, coconut, rice, soy, etc.
Avoid milks made from rice and soy for the reasons listed above. For products like oat milk, almond
milk, cashew milk, etc. you must read the labels very carefully. In general we suggest avoiding these
products since they often contain sea salt, carrageenan, and are sometimes fortified with non-LID-
safe ingredients. We provide recipes to make your own LID-safe nut and oat milks in ThyCa’s LID
Cookbook. If you do purchase and use one of these products, make sure it is LID-safe.
Coffee creamer:
Some diets permit use of non-dairy creamers if they do not contain soy or carrageenan. Just as with
the “milks,” there are a wide range of non-dairy coffee creamers available on the market today, but
many (though not all) are made with iodine-containing ingredients. We suggest reading labels very
carefully to avoid salt, soy, dairy-based products such as whey, carrageenan, and other iodine-rich
ingredients. Melting a marshmallow, or using marshmallow fluff (check ingredients, as some contain
carrageenan or fish gelatin), may be a good substitute to lighten and sweeten your coffee.
Soy:
Soybeans and soy products should be avoided. The exceptions are soy oil and soy lecithin because
they do not contain soy protein. Avoid tofu, texturized soy protein (TSP), soy milk, soy sauce,
edamame, soy/veggie burgers, etc. The American Thyroid Association indicates that while soy is
low in iodine, based on animal studies it can interfere with radioactive iodine uptake.
Canned goods:
Years ago, cans were sanitized using iodine-based solutions. Most modern canning uses steam.
Some diets suggest avoiding all canned goods, partly due to the old sanitizing process and partly due
to the salt content. Today it is easier to find no-salt-added canned goods. We do use some canned
products in our LID since the diet needs to be user-friendly and have some elements of convenience.
To be extra-cautious, rinse your canned goods when practical.
Some Varieties of Beans:
The NIH and other diets no longer limit beans. As of this publication, one major medical institution
was still limiting beans and lentils. Beans are an essential form of nourishment, especially if you are
vegetarian or vegan. We suggest using beans cooked yourself from the dry state, or purchasing
unsalted canned beans. If you want to be extra cautious, focus on using black, garbanzo (chick peas)
and white beans and limit your servings to typical serving sizes. Rinse canned beans before use.
Condiments:
Generally condiments such as ketchup/catsup, mustard, etc. contain a lot of salt. Look for no-salt-
added varieties. We have identified two diets that suggest avoiding ketchup and we believe this is
presumably because of its typical salt content. ThyCa does provide a recipe to make your own
ketchup and mustard, if desired.
Salt:
This can be a confusing product to shop for while on the LID, so be very careful with labels.
ThyCa’s LID does not allow sea salt or any iodized salt. Look for Kosher salt and plain table salt—
be sure it indicates no added iodine, including any form of iodate or iodide. As noted above, the
label may say something like “this does not supply iodine, a necessary nutrient,” but be aware that
some sea-salt labels have this same statement, and they are not LID-safe. Most diets indicate use of
iodine-free salt is OK in any quantity, so long as it fits your overall health needs and is not sea salt.
See examples of salt labels found in this document.
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Fat/Oil/Margarine:
All vegetable oils are safe, including soy oil. Butter is not permitted, as it contains dairy. Most
margarine is not safe, since it often contains whey (dairy) and salt. However, there are some brands
of margarine that are unsalted and dairy-free. This is a good option, and can be “doctored up” with
some safe salt for additional flavor. Coconut oil is another solid fat that can be used similarly for
baking, etc. Vegetable shortening is also available at most grocers and is even available in a butter
flavor; this is an acceptable option to use.
Water:
Most sources say that tap water is safe. Some municipalities are known to add iodine to water to kill
bacteria; therefore, distilled water is the safest option there. If your water is softened using a salt-
based process, you need to call the salt manufacturer and see if the salt is iodized or not. Reverse
osmosis-purified water is safe. However, some of the popular brands of bottled water first use
reverse osmosis (RO) and then add back salts and minerals for flavor—watch out for these products
and avoid them. Most diets do not mention water.
Beverages:
Avoid instant coffees and teas. Lemonade and fresh-brewed coffee and tea are all considered safe.
Soda pop, including diet soda, is safe so long as it does not contain unsafe ingredients (e.g. red dye).
Prunes, strawberries, and cranberries:
ThyCa often gets calls about these food items. Prunes and strawberries are low-iodine foods and safe
on the LID. Cranberry juice is safe per the NIH database. We cannot find data on whole or dried
cranberries and therefore suggest eating them in moderation.
Cruciferous vegetables:
We do include these ingredients in our recipes. Nonetheless, we suggest eating them in moderation
because, while low in iodine, they may have a slight impact on iodine absorption, which could affect
your RAI.
Sulfured foods:
We are often asked about this due to molasses. Sulfur itself is not an issue on the LID. Blackstrap
molasses is not LID-safe because it is boiled down so much that the nutrients, including iodine, are
concentrated. Blackstrap and regular molasses are both available sulfured and unsulfured. Sulfured
molasses and unsulfured molasses are both LID-safe, so long as it is not blackstrap molasses.
Etc.:
The iodine content of many foods is simply not known at this time. Governmental agencies around
the world, including the USDA, maintain food-content databases—some of which measure iodine,
others do not. As of this publication date, the Food and Agriculture Organization of the United
Nations hosts a directory of the databases known to it at: http://www.fao.org/infoods/infoods/tables-
and-databases/en/ (also available in French and Spanish). The USDA’s database has iodine contents
for some foods, but many simply have not been tested. We offer two principal suggestions when
using these databases: (1) be sure to convert the raw numbers in the database to a standard serving
size for the food in question, and (2) try to eat a variety of foods while on the LID, which helps to
spread the risk related to variations in iodine content.
When in doubt, we recommend avoiding the food item. ThyCa is here to help: you can ask questions
at recipes@thyca.org.



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Pantry Items
So often we can be overwhelmed by what we cannot have on the LID. This section focuses on what you
can have, helps you stock your pantry to get ready for the LID, and helps you learn how to read labels
when shopping so that you buy LID-safe items.
How to read salt labels to find LID-safe salt:
Salt without iodine is safe to use, so long as it is not sea salt. Here are some examples of what to look
for, and what to avoid when shopping:

Safe salt options:
Salts to avoid:







































Low-Iodine Diet Quick Guide
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General Tips for Reading Food Labels:



Start by looking at the ingredients. You will see
nothing other than tomatoes. There is no added
salt. Next, you will note that there is sodium in
this product. Sodium and salt are not the same
exact thing, although salt does introduce a large
amount of sodium into the diet since chemically
it is “sodium chloride.” Looking at sodium
content alone in the “Nutrition Facts” chart is not
going to help you with the LID. Instead, look at
the listed ingredients. If the ingredients contain
salt or sea salt, pick a different product.


Here are two different ingredient lists for ketchup. One is LID-safe, the other is not:

Suggested Ketchup: Tomato Concentrate, High
Fructose Corn Syrup, Distilled Vinegar, Corn
Syrup, Less than 2% of: Sugar, Onion Powder,
Garlic Powder, Natural Flavors
Ketchup to avoid: Tomato concentrate, distilled
vinegar, high fructose corn syrup, corn syrup,
salt, spice, onion powder, natural flavoring

Finally, here are two labels for non-dairy coffee creamer products. One is LID-safe and one is not.





This label is
an example
of a carton
of diced
tomatoes
that are safe
to use on
the LID.
This coconut
milk-based
creamer is
LID-safe. It has
no high-iodine
ingredients and
no salt of any
kind.
This oat milk-
based creamer is
not LID-safe. Oat
milk itself is fine,
but, like many
non-dairy milk
and creamer
products, this one
contains sea salt.
This is why you
have to read
labels carefully!
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Going shopping:
You may be going hypothyroid for your scan and/or treatment with radioactive iodine. If so, you will
give up your thyroid hormone medicine and you may feel miserably hypothyroid. (Hopefully you are
avoiding this and using Thyrogen® to increase your TSH.) Nonetheless, it is best to shop for the shelf-
stable items on this shopping list while you are still feeling well, or ask a friend to help. Since you might
be prepping for RAI radioactive-iodine treatment post-surgery, you may want a friend to help carry
groceries for you. With all items on this list, check the labels carefully so you avoid salt, all forms of
dairy, sea-based products, and soy products that can be lurking in the ingredient list. We are listing foods
here that are generally safe for the LID.
Helpful tips: Ingredient lists can change—always read the label to be extra sure!! Shopping in the
Kosher section of your grocery store can be helpful while on this diet.
Shop-ahead list—buy your fruits, vegetables, meats and eggs (for the whites or buy a carton of liquid
egg whites) when needed, but the list here are items you can purchase well in advance:
 Pasta: treat yourself to a variety of shapes and sizes. Be wary of noodles; they often contain eggs.
 Wheat flour: avoid self-rising flour; regular flour is generally safe
 Corn meal
 Tortillas, tortilla chips and/or tortilla crumbs with LID-safe ingredients
 Matzo and matzo crackers (salt-, egg-, and dairy-free)
 Canned coconut milk
 Salt-free, dairy-free margarine (sometimes this is difficult to find, but it is available)
 Solid vegetable shortening, regular and/or butter flavor; use as spreads or for baking/cooking
 Baking potatoes, boiling potatoes, sweet potatoes (the skins have iodine; the inside is LID-safe)
 Dried beans
 Puffed wheat cereal (ingredient: wheat) from the health food store or health food aisle
 Unsalted nuts (pecans, almonds, walnuts, peanuts, etc.)—look in the baking aisle
 Vanilla extract, baking powder, baking soda, other LID-safe baking essentials, etc.
 Non-iodized or Kosher salt (not sea salt)
 Hot wheat (not instant) farina cereal: look for brands that do not contain salt
 Oatmeal (not the flavored packets): old-fashioned oats, quick oats or steel-cut oats
 Salt-free natural peanut butter (or almond/cashew butter)
 Jellies and jams (no food coloring and no salt)
 Olive and canola/vegetable oil
 Fresh garlic and onions, or garlic/onion powder
 Apple cider vinegar
 Cocoa powder (salt-free, dairy-free)
 Salt-free, dairy-free dark chocolate chips or bars
 Plain unsalted popcorn
 Frozen veggies and fruit
 Dried fruit: cherries, blueberries, raisins, etc. (watch for food coloring and salt)
 White sugar
 Pure maple syrup/corn syrup/agave syrup (light and amber-colored—whichever you prefer)
 Honey (plain and whipped)
 Marshmallows (read ingredients—no salt, carrageenan, or fish gelatin): for some they work well
as coffee creamer (melt one into your cup) and/or marshmallow “fluff”
 Coffee and tea (not instant varieties): brew your coffee, use tea bags for tea
 Soda (soda-pop) in various varieties—diet is OK; avoid red food dyes and salt
 Distilled water (if necessary)
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A Week’s Worth of Easy Menus

Breakfast
Lunch
Dinner
Sunday
Egg white veggie scramble Pasta with LID-safe pesto
and frozen/canned no-salt
peas
Roasted chicken, baked
potato (no skin), side salad
Monday
Oatmeal with maple syrup,
unsalted nuts, and dried
fruit
Leftover roasted chicken
with avocado on matzo
with side salad
Pasta with white beans and
LID-safe pesto topped with
crushed walnuts
Tuesday
Farina/hot wheat cereal
with sliced banana, salt-
free nut butter, and honey
LID-safe peanut butter and
sliced banana on matzo
Pork chop, baked sweet
potato (try the microwave
—easy), and string beans
Wednesday LID-safe corn muffins
with egg white scramble
Leftover pork chop and
string beans on a big salad
with avocado and LID-safe
dressing
Baked chicken legs,
basmati rice, and steamed
carrots
Thursday
Potato, egg white, and
ground beef scramble
Leftover chicken leg meat
on a big salad with LID-
safe dressing
Roast beef, dairy-free
mashed potatoes, and
mixed vegetables
Friday
Oatmeal topped with
unsalted walnuts, LID-safe
dark chocolate chips, and
LID-safe jelly
Leftover roast beef on
matzo or LID-safe bread,
mashed avocado, lettuce
and tomato “sandwich”
Black beans with basmati
rice and salt-free diced
tomatoes
Saturday
LID-safe pancakes with
maple syrup
Pasta tossed with fresh
vegetables, olive oil, and
garlic
Small steak, baked potato
(no skin), and summer
squash
Snacks:
• Fresh fruit: apples, grapes, bananas, melon, peaches, etc.—keep these on hand and ready to eat
• Salt-free applesauce
• Raisins and other dried fruits
• Refrigerator oats (refer to recipe in cookbook) enjoyed cold or warmed when eaten.
• LID-safe muffins (swap shortening for butter, egg white for egg, use non-iodized/non-sea salt, etc.)
• No-salt tortilla chips with avocado or homemade LID-safe guacamole
• Homemade LID-safe hummus
• Raw carrot and celery sticks
• Unsalted peanut butter (great with apple slices, carrot sticks, etc.)
• Unsalted matzo crackers (found in the Kosher section)
• Homemade popcorn (air pop or use oil and non-iodized/non-sea salt)
• Unsalted nuts: pecans, walnuts, almonds, etc., found in the baking aisle, or dry-roasted unsalted
peanuts found in the snack food aisle
• Matzo or homemade bread/muffins with honey or LID-safe jelly/jam
• Frozen bananas blended with cocoa powder for an ice cream like treat
• Trail mix made from raisins, salt-free pretzels, unsalted nuts, and LID-safe dark chocolate chips
• Sodas, including colas, and lemon-lime clear soda pop, ginger ales, etc. (read labels, as caramel- or
cherry-colored sodas may have Red Dye #3, erythrosine, or E127
• Sorbet (check label to be sure no salt, dairy, carrageenan, or Red Dye #3/erythrosine/E127)
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Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 15
Miscellaneous Topics
Vitamins/Minerals and Supplements:
Please always check with your doctor about stopping any necessary supplements they have prescribed.
Many multi-vitamins contain iodine in their formulation. Please avoid these. Some supplements use
artificial coloring such as Red Dye #3, erythrosine, or E127 in the EU/UK and also need to be avoided.
The most common mineral we hear about is calcium. Some calcium formulations are made from
ground-up oyster shells, which are rich in iodine. This type of formulation should be avoided. Check
with your doctor about whether or not it is safe to stop calcium supplementation during the LID. If you
must continue with calcium, talk to your pharmacist about safe formulations (one option to ask about is
calcium citrate).
Many people take a variety of supplements for different reasons. Please do your research to determine if
what you might be using is iodine-rich. If so, please avoid during the LID.
Other Ways Iodine Enters Our Bodies:
• CT Contrast: radiographic dye, or an intravenous radiocontrast agent, contains iodine. This helps to
visualize structures and organs within the body. If you have had a recent CT scan, with contrast, it is
important for you to call the radiography department to determine if the dye used contained iodine.
If so, please contact your physician. Iodine from this type of contrast can take a very long time to
leave our bodies, and therefore, may have an impact on the timing of your treatment. (If you are
unsure if you had any such tests in the past several months, have your doctor review your files.)
If you have a CT scan coming up, and it is before your LID, please contact your physician to see if it
is acceptable for you to avoid the contrast, or possibly reschedule the appointment.
• Topical antiseptics: Iodine is used as a topical antiseptic, such as that commonly swabbed on the
skin before surgery (including thyroid surgery). If you are having surgery prior to your radioactive-
iodine treatment, ask your surgeon to use an alternative cleanser. Avoid Betadine® soaps and
shampoos and other products containing povidone-iodine, polyvidone iodine, or iodopovidone.
• Skin care & toiletry items: We put many things on our bodies, and in our mouths, for skin care and
grooming. Items such as toothpaste, soap, deodorant, shampoo, conditioner, skin creams, etc. may be
rich in iodine. Check toiletry labels for Red Dye #3 (erythrosine or E127). Also look for seaweed
and other sea-derived ingredients in your toiletries. Look for words such as marine algae, Dead Sea
minerals, fish roe enzymes and extracts, seawater, and pearl extracts.
• Food dye: Check everything for Red Dye #3 (erythrosine or E127). A good rule of thumb is that if
you are unsure, and the item is artificially colored, avoid it. Remember that red dye is used in
formulations to make other colors such as pink, orange, brown, purple, etc.
• Drugs, including OTC medication: Food dye is also used in pills and other medications such as
cough syrups. Check with your doctor or pharmacist if you are unsure whether any of your current
medications contain Red Dye #3, erythrosine, or E127. Always check with your physician before
suspending or switching any medication while on the LID.
Handy One-Page LID Summary
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 16
For the detailed Free Low-Iodine Cookbook with hundreds of delicious recipes, visit www.thyca.org.
Key Points
 This is a Low-Iodine Diet (“LID”), not a “No-Iodine Diet” or an “Iodine-Free Diet.” The American Thyroid
Association suggests a goal of under 50 micrograms (mcg) of iodine per day.
 The diet is for a short time period, usually for the 2 weeks (14 days) before a radioactive iodine scan or
treatment and 1-3 days after the scan or treatment.
 Avoid foods and beverages that are high in iodine (>20 mcg/serving). Eat any foods and beverages low in
iodine (< 5 mcg/serving). Limit the quantity of foods moderate in iodine (5-20 mcg/serving).
Foods to AVOID
• Iodized salt, sea salt, and any foods containing iodized
salt or sea salt
• Seafood and sea products (fish, shellfish, seaweed,
seaweed tablets, calcium carbonate from oyster shells,
carrageenan, agar-agar, alginate, arame, dulse,
furikake, hiziki, kelp, kombu, nori, wakame, and other
sea-based foods or ingredients)
• Dairy products of any kind (milk, cheese, yogurt,
butter, ice cream, lactose, whey, casein, etc.)
• Egg yolks, whole eggs, or foods containing them
• Bread and bakery products containing iodine/iodate
dough conditioners or high-iodine ingredients such as
dairy, eggs, salt
• Red Dye #3 (erythrosine or E127 in the EU/UK)
• Maraschino cherries (due to the red dye)
• Fruit cocktail (due to the Maraschino cherries)
• Chocolate that contains dairy
• Blackstrap molasses (other types are OK)
• Soybeans and soybean products such as tofu,
TSP/TVP, soy milk, soy sauce, soy flour; except soy
oil and soy lecithin, which are OK.
• Rhubarb
• Potato skins
• Vitamins and food supplements that contain iodine
 If you are taking medication or supplements
containing iodine, check with your doctor.
Foods to ENJOY
• Fruit, fresh, frozen, or jarred, salt-free and without red
food dye; canned in limited quantities; fruit juices
• Vegetables: ideally raw or frozen without salt, except
soybeans
• Beans: unsalted canned, or cooked from the dry state
• Unsalted nuts and unsalted nut butters
• Egg whites
• Fresh meats (uncured; no added salt or brine
solutions) up to 6 ounces a day
• The insides of white and sweet potatoes (no skins)
• Low-iodine homemade (and some commercial) baked
goods
• Grain and cereal products up to 4 servings per day,
provided they have no high-iodine ingredients
• LID-safe pasta (remember to avoid egg noodles)
• Sugar, jelly, jam, honey, maple syrup, molasses (not
blackstrap), agave nectar—avoid red food dyes
• Black pepper, fresh or dried herbs and spices
• Vinegars free of salt and red dye
• Lemon, lime, and other citrus (for their juice & zest)
• All vegetable oils, including soy oil
• Vegetable shortening (i.e., the white solid variety)
• Sodas (except with Red Dye #3, erythrosine, or E127),
cola, diet cola, non-instant coffee & tea, beer,
alcoholic beverages (except cooking wine), lemonade
• Cocoa powder and some non-dairy dark chocolates
**Remember to check the ingredient list on all packaged foods**
Easy Snacks for Home, Work, or Travel
Easy Quick Meals
• Fresh fruit or fruit juice
• Raisins and other dried
fruits
• Unsalted nuts and nut
butters
• Homemade low-iodine
bread or muffins
• No-salt tortilla chips
• Fresh raw vegetables
• Salt-free applesauce
• Popcorn with non-
iodized/non-sea salt
• Unsalted matzo and other
unsalted crackers
• LID-safe soda pop or
lemonade
• Freshly cooked oatmeal
with toppings (cinnamon,
honey, salt-free
applesauce, maple syrup,
unsalted nuts, fruit)
• Fresh meat with
vegetables, fresh fruit,
and baked white or sweet
potato (no skin)
• Salad topped with grilled
chicken, beef or pork, oil
& vinegar dressing.
• “PB&J” with LID-safe
peanut butter, jelly, and
salt-free matzo or fresh
baked LID-safe bread
• Baked apples for dessert
(can be microwaved)
Our thanks to ThyCa’s medical advisors and conference speakers for the information and input.
Disclaimer: This information is intended for educational purposes only. It is not intended, nor should it be
interpreted, as medical advice or directions of any kind. Any person viewing this information is strongly advised
to consult their own medical doctor(s) for all matters involving their health and medical care.
Abbreviations Used in Recipes & Measurements/Conversions
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 17
~
– approximately

lg
–
large
°
– degrees
med – medium
c
– cup
ml
– milliliter
C
– Celsius or centigrade opt
– optional
ctn – carton or container
oz
– ounce
doz – dozen
p.
– page
env – envelope
pkg
– package
ex
– extra
pt
– pint
F
– Fahrenheit
qt
– quart
gal – gallon
reg
– regular
gm – gram
sm
– small
kg – kilogram
sub
– substitute
l
–
liter/litre
Tbsp –
tablespoon (note uppercase T)
lb
– pound

tsp
–
teaspoon (note lowercase t)

Measurement Conversions
We recognize that our cookbook users are a global audience. Please use the conversions below to help
convert from Metric to English units, and vice versa.
⅕ tsp = 1 ml/gm



¼ tsp = 1.25 ml/gm



½ tsp = 2.5 ml/gm



1 tsp = 5 ml/gm



3 tsp = 1 Tbsp = ½ oz
= 15 ml or gm


2 Tbsp = ⅛ c
= 1 oz
= 28 ml or gm


3.4 Tbsp = ⅕ c
= ~1.6 oz = 50 ml or gm


4 Tbsp = ¼ c
= 2 oz
= 59 ml or gm


5⅓ Tbsp = ⅓ c
= ~3 oz
= 80 ml or gm





3.4 oz
= 100 ml or gm


8 Tbsp = ½ c
= 4 oz
= 118 ml or gm
= ¼ lb

10 Tbsp = ~⅔ c = 5 oz
= 148 ml or gm


12 Tbsp = ¾ c
= 6 oz
= 177 ml or gm


16 Tbsp = 1 c
= 8 oz
= 237 ml or gm
= ½ lb

1 pt = 2 c
= 16 oz
= 473 ml or gm
= 1 pt = 1 lb


16.9 oz = 500 ml or gm
= ½ l

1 qt = 4 c
= 32 oz
= 946 ml or gm
= 2 pt = 2.0 lb
~1 qt = 4.2 c = 33.8 oz = 1000 ml/1 kg
= 1 l
= 2.2 lb
4 qt = 16 c
= 128 oz = 3800 ml/3.8 kg = 3.8 l = 1 gal









32° F = 0° C = freezing point
68° F = 20° C = room temperature
212° F = 100° C = boiling point
300° F = 149° C & most recipe conversions advise using 150° C
325° F = 163° C & most recipe conversions advise using 160° C
350° F = 177° C & most recipe conversions advise using 180° C
375° F = 191° C & most recipe conversions advise using 190° C
400° F = 204° C & most recipe conversions advise using 200° C
425° F = 218° C & most recipe conversions advise using 220° C
450° F = 232° C & most recipe conversions advise using 230° C
Salads
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 18
Salads
Apple Cashew Salad
2 heads red leaf lettuce
3 med red delicious apples
1 c
chopped (unsalted) cashews
opt
raisins
1 c
oil
½ c
sugar
⅓ c
red wine vinegar
1 Tbsp salt-free LID-safe mustard (or sub 2
tsp dry mustard with 1 Tbsp water)
1 Tbsp grated onion
2 tsp
poppy seed
Chop lettuce, cashews, and apples; mix with
raisins if desired. Mix ingredients for dressing
and save on the side to have “fresh” salad when
desired. (If NOT on the Low-Iodine Diet, add
shredded Swiss cheese to this recipe.) Serves 6-
8.
Contributed by Shannon R.

Apple Waldorf-Style Salad

lettuce of your choice
½ med celery stalk, sliced
1 lg
apple, cored and chopped
¼ c
raisins
⅓ c
walnuts

Blender Mayonnaise (from this
cookbook)
Tear lettuce into individual salad bowl or plate.
Sprinkle with celery, apple, raisins, and walnuts.
Top with Blender Mayonnaise from this
cookbook, or substitute with mashed avocado.
Contributed by Sharon M.

Black Bean Salad
3 c
black beans, cooked & drained
2 c
frozen corn, cooked & drained
2
sweet red or orange bell peppers, cut
into pieces
2 med
tomatoes, seeded & diced (opt)
½ c
cilantro, chopped
½ c
red onion, minced
½ c
parsley, chopped
1 tsp
chili peppers, crushed (opt)
3 cloves garlic, crushed
½ c
lime juice
½ c
canola oil
2 tsp
cumin
1 tsp
non-iodized/non-sea salt
Mix garlic, lime juice, oil, cumin and salt. Pour
over first 8 ingredients and stir.
Contributed by Trisha L. and Jill Ann R.

Charlie’s Chicken Salad
3 or 4 5- to 6-oz boneless, skinless chicken
breasts
¾ c
chopped celery
1½ c
seedless red grapes, halved
½ c
unsalted, raw pine nuts
¾ c
Blender Mayonnaise (from
this cookbook)

salt-free seasoning blend, to
taste

non-iodized/non-sea salt, to
taste
Poach the chicken breasts in salted water using
non-iodized/non-sea salt. Once chicken breasts
have cooled, shred chicken into small pieces.
Season chicken with a salt-free seasoning blend
(whichever you prefer) and salt to taste. Coat
chicken with Blender Mayonnaise. Combine
with celery, grapes, and pine nuts. Refrigerate
until cool for best results. Eat “as is,” on matzo
crackers, or on LID-safe noodles. Makes 4-6
servings.
Contributed by Jill W.

Chicken Rice Salad
2 5-oz chicken breast filets, cooked and diced
1½ c
cooked Basmati rice
2 med celery stalks, diced
½ c
chopped pecans or walnuts
½ c
dried cranberries
2 tsp balsamic vinegar

enough French vinaigrette to coat
completely (see recipe for French
vinaigrette from this cookbook)
Toss all ingredients together and serve on a bed
of lettuce with salt-free crackers. Serves 2.
Contributed by Joanne M.
Salads
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 19
Cole Slaw
1 med head cabbage, shredded
1 lg
carrot, shredded
½ c
vegetable oil
¼ c
white vinegar
½ tsp
pepper
½ tsp
non-iodized/non-sea salt
½ tsp
celery seed
2 Tbsp sugar
Mix last six ingredients to make the dressing
and pour over the vegetables. Mix and
refrigerate several hours before serving.
Contributed by Dana P.

Coleslaw, Tangy
½ head cabbage, shredded
2 lg
carrots, shredded
½ c
green pepper, finely chopped
2 Tbsp onion, finely chopped
¼ c
sugar
3 Tbsp vinegar
2 Tbsp vegetable oil
1 tsp
celery seeds
½ tsp
non-iodized/non sea salt
In a large bowl, combine cabbage, carrots, green
pepper, and onion. In a jar with a tight-fitting
lid, combine remaining dressing ingredients;
shake well. Pour over cabbage mixture and toss.
Cover and chill 4 hours before serving.
Contributed by a friend of ThyCa

Corn Salad, Fresh
6 cobs
fresh corn
2 cloves garlic, finely chopped
2 Tbsp olive oil
2 Tbsp balsamic vinegar
1 lb
grape tomatoes, sliced in half
2 med
green onions, finely sliced

arugula or your favorite lettuce
Slice the corn kernels off the cobs. In a large
skillet, heat the olive oil. Add the corn and cook
until translucent, about 3 minutes. Add garlic
and stir for a minute. Add balsamic vinegar,
tomatoes, and green onions, and cook for
another minute. Remove from stove, cool, and
chill. Serve on top of a bed of arugula or your
favorite lettuce.
(Note: Cobs can be used to make stock.)
Makes 6 servings.
Contributed by Lily W.

Corn Salad, Shoepeg
16 oz
frozen white corn, thawed
1 whole roasted red pepper (see note)
½ c
green pepper, diced
1 c
onion, diced
2 med
celery stalks, diced
½ c
sugar
½ c
vegetable oil
½ c
white vinegar
1 tsp
non-iodized/non sea salt
½ tsp
black pepper
Combine corn, peppers, onion, and celery.
Combine sugar, oil, vinegar, salt, and pepper in
a sauce pan. Bring to a boil and remove from
heat. Combine with vegetables. Toss all together
and chill 2 hours before serving.
Note: To roast a pepper, place over flame (gas
stove or outdoor grill). Char the skin, turning
often, until the entire pepper is blistered and
charred. Rinse under running water, scraping
away the charred skin.
Contributed by Karen F.

Egg Salad
12 lg
hard-boiled eggs, whites only
¼ to ½ c
Blender Mayonnaise (from this
cookbook)
1 med celery stalk, minced
1 sm
shallot, minced
2 Tbsp peeled, seeded cucumber, minced
½ tsp
prepared salt-free mustard
¼ tsp
turmeric
½ tsp
dried dill weed (opt)

non-iodized/non sea salt and
pepper to taste
Hard-boil your eggs, peel, and remove yolks.
Using an egg slicer, slice the egg whites and
place in a bowl. Mix in all other ingredients. Eat
with matzo or LID-safe crackers.
Contributed by a friend of ThyCa


Salads
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 20

Egg Salad with Avocado
12 lg
hard-boiled eggs, whites only
1 med avocado, peeled
2 to 3 med celery stalks, cut up

fresh onion to taste

non-iodized/non sea salt and pepper
to taste
Place all ingredients in a food processor. Grind
to the desired consistency. It will be green, but
the avocado gives it such a creamy flavor you
won’t miss the yolks and mayo.
Contributed by “A long-term survivor grateful
for ThyCa”

Green Salad with Strawberry Dressing
1½ c
sliced strawberries, divided
4 c
mixed greens
¼ c
sliced almonds, lightly toasted
¼ c
olive oil
1½ Tbsp balsamic vinegar
½ Tbsp sugar

non-iodized/non sea salt and pepper
to taste
Mash enough berries to measure ⅛ cup. Reserve
remaining berries. Whisk together oil, vinegar
and sugar to blend. Stir in mashed berries.
Season with salt and pepper. Use as dressing for
mixed greens and remaining strawberries. Salad
dressing does not keep well—use right away.
Contributed by Tracy T.

Greens with Vinaigrette
6 c
romaine lettuce, torn
1 c
radishes, sliced
1 med
cucumber, chopped (opt)
1 med
tomato, diced (opt)
⅓ c
olive oil
¼ c
honey
2 tsp
white wine vinegar
1½ tsp
lemon juice
½ tsp
dry mustard
1 tsp
poppy seeds
2 cloves garlic, minced
1 drop hot pepper sauce, salt-free
1 pinch sugar

non-iodized/non sea salt and pepper
to taste
In a large bowl, combine the romaine and
radishes plus tomatoes and cucumbers if using.
Combine the remaining ingredients in a jar with
tight-fitting lid and shake well. Just before
serving, pour vinaigrette over salad and toss
gently.
Contributed by a friend of ThyCa & Jill Ann R.

Gulerodsalat (Carrot Salad)
2 lg
carrots, grated
1 med apple, grated
1 sm handful of raisins
½ lg
lemon, juiced
Stir all together well and serve. Can be made a
day ahead and kept in the fridge.
Contributed by Line

Onion Salad, Brazilian Style
2 lg
white onions, sliced thin
1 to 2 med green onions, chopped
10
cherry tomatoes, quartered
1 med red bell pepper, diced
30 ml olive oil
15 ml
red wine vinegar
3 gm non-iodized/non sea salt
2 gm coarse black pepper
Slice the onions into thin rings, and separate
them. Place them in a large bowl and cover with
ice cubes and cold water. Refrigerate like this
for two hours. Drain the onions and rinse them
under cold water. Add the prepared vegetables,
dress with oil and vinegar. Add the salt and
pepper, adjust to your liking. Let the dish stand
for 30 minutes. Enjoy with prepared Basmati
rice and your favorite grilled meat.
Contributed by a friend of ThyCa
Dress your favorite salad with
tangerine or Clementine juice.
Contributed by Lily W.

Add grilled chicken to a
simple tossed salad for a
quick meal.
Contributed by ThyCa
Salads
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 21
Orzo Cranberry Salad
8 oz
orzo pasta, cooked to package
directions and drained
½ bag dried cranberries, soaked in warm
water until soft
1 med onion, diced
1 med red bell pepper, diced
½ c
pine (pignolia) nuts
½ c
sugar
½ c
vinegar
¼ c
olive oil
1 dash pepper
1 tsp non-iodized/non sea salt
Mix all ingredients together and serve warm or
at room temperature.
Contributed by a friend of ThyCa

Pasta & Pea Salad
½ lb
small tubular pasta (e.g., ditali or mini
penne)
1 c
frozen peas, thawed
½ c
chicken broth, LID-safe (sub vegetable
stock or water)
4 Tbsp red wine vinegar
½ tsp
dry mustard
2 tsp
fresh marjoram, minced (sub oregano)

non-iodized/non sea salt and pepper to
taste
Cook the pasta according to package directions,
drain, and combine with peas. Combine the
remaining ingredients in bowl and whisk
together. While the pasta is still slightly warm,
pour the dressing over the pasta and peas, toss,
and let salad rest for one hour. Serve at room
temperature. Tip: This can easily be made
vegetarian by using vegetable stock or water
instead of chicken broth.
Contributed by Leah G.

Pasta Salad Primavera
6 oz
pasta
1 pkg
frozen pea pods, thawed
1 c
garbanzo beans (cooked from dried, or
canned without salt)
½ c
frozen corn, thawed
1 clove garlic, minced
3 Tbsp onion, minced
¼ c
vegetable oil
¼ c
white vinegar
1 tsp
sugar
1 tsp
dried oregano
1 tsp
non-iodized/non sea salt
¼ tsp
black pepper
Cook, drain, and rinse pasta per package
instructions. Combine pasta, pea pods, beans,
and corn (or substitute any vegetable you may
have on hand). Sauté garlic and onion in oil
until tender. Add vinegar, sugar, oregano, salt,
and pepper. Pour over pasta/vegetable mix. Mix
well and refrigerate 6 hours before serving.
Note: If you are using fresh vegetables, it is a
good idea to blanch them first.
Contributed by Karen F.

Pasta Salad with Lemon Dressing
1 lb
pasta such as orzo
1 pt
cherry tomatoes, halved or quartered if
large
½ med cucumber, diced small
½ c
pine nuts, toasted
¼ c
extra virgin olive oil
3 Tbsp fresh basil, chopped finely
2 Tbsp fresh Italian parsley, chopped finely
2 med scallions, chopped finely (white and
light green parts only)
2 Tbsp lemon zest, finely grated (about 3 med
lemons)
3 Tbsp lemon juice, freshly squeezed (more if
needed)

non-iodized/non-sea salt, to taste

freshly ground black pepper, to taste
Bring a large saucepan of salted water to a boil
and cook pasta, about 8 minutes. Drain and rinse
the pasta under cold water until cool. Drain
pasta well and transfer to a large bowl. Add
remaining ingredients and toss to combine.
Serve chilled or at room temperature.
Contributed by C.S.
Try various vinegars to jazz
things up: Balsamic, white
balsamic, apple cider, red
wine, plain white, etc.
Salads
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 22
Pasta Salad, Tomato Basil
3 lg
tomatoes, coarsely chopped
⅓ c
red onion, chopped
¼ c
extra-virgin olive oil
2 Tbsp red wine vinegar
1 tsp minced garlic
½ tsp
non-iodized/non sea salt
½ tsp
black pepper
¼ tsp
oregano
12 oz
rotini pasta
1 c
fresh basil, julienned
Put tomatoes, onion, olive oil, vinegar, garlic,
salt, pepper, and oregano in a large bowl; toss.
Let stand at room temperature at least 30
minutes or until tomatoes release their juices,
tossing occasionally. Cook pasta as package
directs. Drain and add to bowl with tomatoes;
lightly toss. Let come to room temperature. Add
basil; toss. Serve immediately or refrigerate.
Contributed by Laura C.

Potato Salad, Bavarian Style
4 c
potatoes, peeled & sliced
2 c
chicken broth, homemade
½ tsp
non-iodized/non-sea salt
¼ c
vegetable oil
⅓ c
onion, copped
½ tsp
sugar
2 Tbsp lemon juice

pepper as desired
Boil potatoes in broth with ¼ teaspoon salt for 5
to 8 minutes, until tender. Drain. Toss warm
potatoes with vegetable oil and onions. Dissolve
remaining ¼ teaspoon salt and the sugar in
lemon juice. Pour over potatoes. Marinate salad
1 to 2 hours before serving. Serve at room
temperature. Suggested variations: Try walnut
or grapeseed oil for the vegetable oil, Vidalia or
green onion for the yellow onion, and balsamic
vinegar for the lemon juice.
Contributed by a friend of ThyCa

Potato Salad, Spanish Style
1 lb
new potatoes
4 Tbsp olive oil
1 Tbsp wine vinegar
2 cloves garlic, crushed
1 sm
red pepper, chopped
1 Tbsp chives, chopped
Peel the potatoes. Cook until tender, but do not
overcook them or they will break up. Mix
together the oil and vinegar. Toss the potatoes
while still hot. Stir in the garlic and red pepper.
Sprinkle with the chopped chives. Serve while
still warm.
Contributed by a friend of ThyCa

Spinach Apple Salad
2 Tbsp cider vinegar
2 Tbsp vegetable oil
¼ tsp
non-iodized/non sea salt
¼ tsp
sugar
1 c
apple, raw, unpeeled, diced
¼ c
sweet onions, chopped
¼ c
raisins
2 c
fresh spinach, torn
2 c
romaine lettuce, torn
In a small bowl, combine vinegar, oil, salt, and
sugar. Add apple, onion, and raisins; toss lightly
to coat. Cover and let stand for 10 minutes. Just
before serving, combine spinach and romaine in
a large salad bowl; add dressing and toss.
Contributed by a friend of ThyCa

Spinach Salad
½ to 1 lb
spinach, washed
1 can mandarin oranges, 11 oz
¼ c
olive oil
4 Tbsp sugar, divided
2 Tbsp white vinegar
1 pinch dried parsley

non-iodized/non sea salt and
pepper to taste
¼ c
slivered almonds
Combine oil, 2 Tablespoons sugar, vinegar, salt,
pepper and parsley. Shake well and refrigerate.
Toss almonds with additional 2 Tablespoons
sugar and stir over medium heat until golden
brown. When ready to serve, place oranges and
almonds on top of salad greens and toss lightly
with dressing.
Contributed by Dana P.
Salads
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 23
Spinach Salad, Warm
1 to 2 Tbsp oil
½ c
sliced mushrooms (adjust to taste)
3 Tbsp fresh, chopped green onion (can
sub any onion)
¼ c
white vinegar
4 tsp
sugar
¼ tsp
non-iodized/non sea salt
¼ tsp
pepper
10 oz
washed, fresh spinach
opt
cooked chicken breast
Add oil to a 12- to 14-inch frying pan. When oil
is warm, add mushrooms and onions. Sauté for
1-2 minutes (they will not be thoroughly
cooked). Remove from heat and add vinegar,
sugar, salt and pepper to the pan. Stir until
dissolved. Begin slowly adding spinach and
continue stirring. Continue until all of your
spinach is in the pan and has started to wilt (may
have to move pan to low heat to accomplish this
if your spinach is right out of the fridge).
Optional: Serve topped with sliced, cooked
chicken breast.
Contributed by Jennifer P.

Tabouli (Tabbouleh, Wheat Salad)
1½ c
cracked wheat or bulgur wheat
1½ c
boiling water
1 med
cucumber, seeded
3 lg
tomatoes
1 bunch parsley (you can use less)

fresh or dried mint to taste
½ c
vegetable oil
½ c
lemon juice
1 tsp
non-iodized/non sea salt
Cook wheat in water according to package
directions. It should be a grainy consistency, not
pasty. Chill in refrigerator. If water is not
completely absorbed, squeeze out with paper
towel. Chop veggies and herbs very fine. Mix
with chilled wheat. Combine last three
ingredients to make dressing. Pour over wheat
and veggie mixture. Chill. Enjoy plain or with
LID-safe pita, bread, or tortillas. Note: cracked
or bulgur wheat is often found in the salad
topping section or the hot cereal section of the
grocery store.
Contributed by Darlene H.

Toasted Almonds
Take a piece of tin foil. Fold it in half and fold
up the sides slightly to keep almonds from
sliding off. Preheat toaster oven to 350°F. Pour
a package of unsalted blanched almonds (the
ones that have the skins removed) on the foil.
Drizzle with a small amount of olive oil. Toast
in the oven until almonds start to brown. Stir
part way through. Use as a salad topper.
Contributed by Tracy T.

Toasted Croutons
Using LID-safe bread, take a slice of bread and
cut it into cubes. The heel works well for this.
Heat some olive oil in a pan. Add bread cubes.
Sprinkle with garlic and/or onion power. Toss
and cook until it starts to turn golden. Transfer
to a pan and bake at 350°F until dry.
Contributed by Tracy T.





To save time, buy pre-mixed
and pre-washed bags or
containers of salad greens. Pick
up a container of cherry
tomatoes while shopping. Bring
them home, dump everything in
a bowl, and you have a quick
salad. Just add LID-safe
dressing or use oil and vinegar.
Contributed by a friend of ThyCa
Dressings & Marinades
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 24
Dressings & Marinades
Dressing, Asian Salad
1 Tbsp unsalted peanut butter
1 Tbsp toasted sesame seed oil (or garlic-
flavored olive oil)

hot chili oil, to taste
4 Tbsp rice vinegar, unseasoned

non-iodized/non-sea salt, to taste
Mix peanut butter with the oils. Slowly add the
rice vinegar and blend. Add salt to taste. Toss
with shredded cabbage, carrot, etc., for Asian
slaw or with romaine, tomato, onion, etc., for
green salad.
Contributed by Jo W.

Dressing, Balsamic Vinaigrette
1 oz honey
1 oz Dijon mustard
6 oz balsamic vinegar
6 to 8 oz extra virgin olive oil
½ to 1 tsp non-iodized/non-sea salt

freshly ground pepper
Put it in a leak-proof container and shake until it
emulsifies. Use as salad dressing, meat
marinade, on pasta salad and whatever else
needs a flavor boost.
Contributed by Jill B.

Dressing, French Vinaigrette
¼ c white wine vinegar
1 tsp sugar
½ tsp non-iodized/non-sea salt
½ tsp dried basil
¼ tsp dry mustard
¼ tsp ground black pepper
⅓ c
olive oil
In small bowl, whisk together all ingredients
except olive oil. Whisking vigorously, add oil in
a slow, steady stream until well blended.
Contributed by Monique C.

Dressing, Italian Mix
1 Tbsp onion powder
1 Tbsp sugar
2 Tbsp dried oregano
¼ tsp
dried thyme
1 tsp
dried basil
1 Tbsp dried parsley flakes
1 tsp
non-iodized/non-sea salt
dash garlic powder
Combine all dry ingredients and keep on hand.
To make fresh salad dressing, mix 2 Tbsp of dry
mix with:
¼ c
vinegar
⅔ c
olive oil
2 Tbsp water
Mix well.
Variation: Use just the dry ingredients as a dry
rub for chicken or the meat of your choice. Grill
or cook as desired.
Contributed by Amy L.

Dressing, Nutty
½ c
chopped unsalted walnuts or pecans
½ c
extra virgin olive oil
¼ c
balsamic vinegar
¼ c
fresh orange juice
½ tsp non-iodized/non-sea salt, (or to taste)
Put all ingredients in a blender or food processor
and mix to desired smoothness. (Add more nuts
or reduce some of the liquids to make it thicker.)
Use on a green salad, as a dip for raw veggies or
crackers, or as a spread on bread.
Contributed by Nina G.

Dressing, Poppy Seed
1 c
sugar
½ c
vinegar
2 tsp salt
1 tsp dry mustard
2 c
salad oil
1 sm grated onion
1 tsp poppy seed
Stir sugar, vinegar, salt, and mustard. Add oil
gradually. Add onion and poppy seed.
Contributed by a friend of ThyCa

Dressings & Marinades
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 25
Dressing, Sweet & Sour
⅓ c canola oil
⅓ c vinegar
⅓ c sugar
salt-free prepared seasoning blend, to taste
non-iodized/non-sea salt, to taste
pepper, to taste
Combine ingredients in a shaker or jar. Blend
well. Store in refrigerator.
Contributed by Pat S.

Dressing, Sweet French
1 c
salt-free ketchup
1 c
sugar
1 c
vinegar
1 tsp non-iodized/non-sea salt
3 tsp finely chopped onion
¼ tsp pepper
½ c
olive oil
Combine all ingredients.
Contributed by Amy L.

Marinade, Chicken Kabob
3 cloves crushed garlic
½ c
packed brown sugar
3 Tbsp creamy salt-free mustard (preferably
Dijon)
¼ c
cider vinegar
1 lg
lime, juiced
½ lg
lemon, juiced
6 Tbsp olive oil
1 tsp
non-iodized/non-sea salt

pepper to taste
Combine all ingredients, mix well. Reserve
small amount of marinade for basting. Use to
marinate chicken strips or cubes and make
kabobs with assorted vegetables. Grill and baste
with remaining marinade.
Editor’s note: Salt-free mustard is available, but
Dijon without salt is very hard to find. We
suggest using LID-safe mustard in this recipe,
even if it is not Dijon.
Contributed by Julie C.B.

Marinade, Lime Cilantro
4 lg
limes, juiced
1 sm
red bell pepper
1 lg
bunch cilantro, or to
taste
6 to 7 cloves garlic
1 Tbsp olive oil

fresh black pepper to
taste
Blend all ingredients in a blender until smooth.
Use to marinate chicken or pork (shrimp when
you are not on the LID). Marinate up to 1 hour.
Alternatively, you may freeze raw meat in the
marinade, defrost and grill. Add non-
iodized/non-sea salt to taste when grilling the
meat.
Contributed by Suzanne B.





These dressings and
marinades contain acid from
citrus or vinegar. They also
contain non-iodized/non-sea
salt. This combination helps
to break down and tenderize
meats. Buy cheaper cuts of
meat and let it marinate for
up to 48 hours, then cook/grill
as desired. You can also
marinate chicken breasts or
meat ahead and freeze in a
zipper-top plastic bag in an
appropriate serving size for
you and/or your family.
Defrost and use as needed.
Contributed by ThyCa
Spices & Condiments
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 26
Spices & Condiments
Asian Sauce
2 c
water
3 Tbsp non-iodized/non-sea salt
3 Tbsp honey
3 Tbsp sesame oil (dark or light)
1 tsp
granulated garlic or garlic powder
½ tsp
black pepper
¼ tsp white pepper
¼ tsp
salt-free Asian five spice mix
¼ tsp
ground ginger
In a microwave-safe bowl (2-quart size), heat
one cup of water. Dissolve all dry ingredients in
the hot water with wire whisk or fork. Allow to
rest for 20 minutes to soften. Stir in honey and
sesame oil. When dissolved well, add remaining
water to cool it before putting in a bottle or
carafe. Keep in fridge. Shake well before using.
Use as a substitute for soy sauce.
Contributed by W. Eugene Ellison, Chef

Bar-B-Que Sauce, Spicy
6 lg
whole tomatoes, peeled and
chopped with the juice
1 med onion, finely chopped
7 sm
cayenne peppers, finely chopped
2 Tbsp fresh cilantro, finely chopped
1 Tbsp fresh basil, finely chopped
2 tsp
non-iodized/non-sea salt
2 Tbsp sugar
2 Tbsp garlic powder
½ to 1 Tbsp red pepper flakes
Put tomatoes in saucepan. Add onion and
peppers. Sweat the vegetables so they release
their liquid. Add rest of ingredients and bring to
a simmer over medium heat, then let simmer on
low for about 10 minutes. Use as a sauce for
meat or as salsa.
Editor’s Note: The amount of salt was modified
from 2 Tablespoons to 2 teaspoons from the
original recipe. Feel free to adjust salt level to
your liking.
Tip: See the Chili recipe in the Soups & Stews
section on how to peel a tomato.
Contributed by Anne K.
Blackening Mixture
4 Tbsp paprika
2 tsp
onion powder
2 tsp
garlic powder
1 tsp
cayenne pepper
1 tsp white pepper, ground
1 tsp
black pepper, ground
1 tsp
dried thyme
1 tsp
dried oregano
2 tsp
non-iodized/non-sea salt (opt)
Store in an airtight container. This can be
multiplied easily. 3 different pepper types may
seem redundant, but they each add a distinctive
characteristic. It can be used as a dry rub. This is
suitable on poultry, beef, and pork. It is spicy so
use according to your taste. It can be used as a
marinade by mixing it with balsamic vinegar
and a little extra virgin olive oil; for poultry add
a little sage.
Contributed by Jill B.

Blender Mayonnaise
¼ c
egg substitute or egg white
(pasteurized, and with NO yolks and
NO salt)
1 tsp
non-iodized/non-sea salt
1 tsp
sugar
½ tsp
prepared mustard with no salt added
½ tsp
paprika
3 Tbsp cider vinegar
1 c
corn oil
Put the first 6 ingredients in a blender and blend
for a few seconds until mixed. Careful now,
keep the blender lid mostly on as this will
splash. SLOWLY add the oil while blending at
lowest speed. Mixture will thicken up quickly.
You may have to turn off the blender and stir
with a spoon, as it will be quite thick. Spoon
mixture into an airtight container. Chill in the
refrigerator before use. Makes about 1½ cups of
mayonnaise.
Contributed by Russ
Spices & Condiments
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 27
Chili Powder
1 tsp paprika
2 tsp ground cumin
1 tsp cayenne pepper
1 tsp ground oregano
2 tsp garlic powder
Combine all ingredients. Mix well. Store in a
cool, dry place. Use in any recipe calling for
chili powder. Makes just over 2 Tbsp.
Contributed by Sue L.

Fruit Glaze for Meats
8 c
frozen raspberries, strawberries, or a
combination
12 oz
frozen apple juice concentrate (sub
cranberry-apple)
4 Tbsp cornstarch
4 Tbsp water
⅔ c
honey
2 Tbsp dry mustard
2 Tbsp vinegar (red wine or apple cider)
In a 4-quart saucepan combine berries and
frozen apple juice concentrate. Bring to a boil,
reduce heat. Cover; simmer until fruit is very
tender. Strain mixture into a 4-cup liquid
measure, pressing out the liquid with the back of
a spoon. Add water, if needed, to equal 2½ cups
liquid. Discard pulp. In the same saucepan, mix
cornstarch and water. Stir in berry liquid. Cook
and stir until thickened and bubbly. Cook two
minutes more. Stir in honey, mustard, and
vinegar. Heat through. Cool, cover, and chill
any leftover glaze for up to 5 days. Serve over
chicken, pork, or turkey.
Note: This recipe has been modified from
earlier editions to remove whole cranberries.
Contributed by Leah G.

Jonathan’s Dry Rub
2 Tbsp non-iodized/non-sea salt
2 Tbsp sugar
4 Tbsp brown sugar
2 Tbsp ground cumin
2 Tbsp LID-safe chili powder
2 Tbsp dry mustard
1 Tbsp ground black pepper
1 tsp
cayenne pepper
3 Tbsp sweet paprika
1 Tbsp garlic powder
1 tsp
onion powder
Just mix them together and rub on the food
before cooking.
Contributed by Sheila B.

Ketchup, Homemade
2 6-oz cans no-salt-added tomato paste
⅔ c
water
4 Tbsp vinegar
½ tsp
dry mustard
½ tsp
cinnamon
½ tsp
non-iodized/non-sea salt

generous pinch ground cloves

generous pinch allspice
¼ tsp
cayenne pepper
⅔ c
brown sugar
In mixing bowl, combine all the ingredients
with a wire whisk. Blend well. Scrape into re-
sealable container and refrigerate overnight to
blend flavors. Can be used right away if needed.
Contributed by Kathy S.



Mustard, Homemade
1 c
cold water
¾ c
yellow dry mustard
¾ tsp non-iodized/non-sea salt
½ tsp ground turmeric
1 tsp garlic puree (sub ⅛ tsp garlic powder)
⅛ tsp paprika
½ c white distilled vinegar
Nowadays there’s really no need
to make your own ketchup or
mustard. Low-sodium diets and
consumer preferences have
resulted in many brands of no-
salt-added condiments. If you
prefer them salted, take them
home and add non-iodized/non-
sea salt to your liking! Try to
keep things simple and easy
during the stressful time you are
going through.
Spices & Condiments
©2020, 9
th
Edition
ThyCa: Thyroid Cancer Survivors’ Association, Inc.SM
www.thyca.org
Page 28
In a well ventilated kitchen, place all ingredients
except for the vinegar into a non-reactive
saucepan. Whisk until smooth. Cook the
mixture over medium-low to low heat, stirring
often. It should bubble down to a thick paste
after about 35 minutes. Whisk in the vinegar
and continue to cook until it is the consistency
you want it to be, roughly 10 minutes. After
cooling to room temperature, place in an airtight
container and refrigerate. Keeps well for about
two months. The flavor will be very strong at
first, but it will mellow in a week’s time. You
may want to make this ahead.
Contributed by a friend of ThyCa

Peppered Steak Rub
2 Tbsp olive or canola oil
½ tsp
paprika
½ tsp
pepper
¼ tsp
non-iodized/non-sea salt
¼ tsp
garlic powder
¼ tsp LID-safe lemon-pepper seasoning
⅛ tsp
dried oregano
⅛ tsp
crushed red pepper flakes
⅛ tsp
ground cumin
⅛ tsp
cayenne pepper
In a small bowl, combine oil and seasonings.
Brush over steaks or other meats.
Contributed Tracey L.

Red Chile Sauce
8 med
dried California or New Mexico chiles
(mild)
4 med
dried chipotle chiles
3 c
boiling water
4 med Vidalia onions, chopped into quarters

water for boiling onions
8 cloves garlic
2 Tbsp olive oil
1 Tbsp cumin
6 lg
Roma tomatoes, pureed
1 c
LID-safe vegetable or chicken stock
2 tsp
sugar
1 tsp
non-iodized/non-sea salt
Soak dried chiles in 3 cups of boiling water for
30 minutes with a plate on top to keep the chiles
submerged. Drain and retain 2 cups of chile
water for use later. Roughly chop chiles.
Boil onions in a medium saucepan for 25
minutes. Drain and discard water. In a food
processor, puree chiles, onions, and garlic. In a
medium saucepan, heat olive oil with cumin.
Add chile mixture and simmer for 10 minutes.
Add tomatoes and stock and bring to a boil. Add
chile water to create desired consistency. Add
sugar and salt as desired to adjust flavors to
your liking.
Contributed by Lily W.

Taco Seasoning Mix
4 tsp cumin
1 tsp oregano
1 tsp non-iodized/non-sea salt
2 tsp black pepper
1 tsp garlic powder
1 tsp onion powder
1 tsp cayenne pepper (more or less depending
on your spice tolerance)
2 tsp cornstarch
Mix and store in a cool, dry place and use when
you make tacos and other dishes calling for taco
seasoning.
Contributed by Jamie M.