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Authors: Shasta Press

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The Low Sodium Cookbook

BOOK: The Low Sodium Cookbook
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Copyright © 2013 by Shasta Press, Berkeley, California.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the publisher. Requests to the publisher for permission should be addressed to the Permissions Department, Shasta Press, 918 Parker St, Suite A-12, Berkeley, CA 94710.

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ISBN: Print 978-1-62315-266-6 | eBook 978-1-62315-284-0

Contents

Introduction

Part I
: Understanding the Low-Sodium Diet

    
Chapter One:
The Benefits of a Low-Sodium Diet

    
Chapter Two:
Low-Sodium Dietary Guidelines

    
Chapter Three:
High- and Low-Sodium Foods

    
Chapter Four:
Low-Sodium Eating

    
Chapter Five:
A 14-Day Low-Sodium Meal Plan

Part II
: Low-Sodium Recipes

    
Chapter Six:
Breakfasts

         
Rise and Shine Fruit Smoothie

         
Very Berry Breakfast Parfait

         
Cherry-Almond Granola

         
Creamy Strawberry Oatmeal

         
Lemon-Blueberry Muffins

         
Healthful Apple Muffins with Cinnamon-Pecan Topping

         
Maple-Cinnamon Oatmeal Pancakes

         
Swiss Chard and Quinoa Frittata

         
Spicy Baked Eggs with Goat Cheese and Spinach

         
Garlicky Mushroom and Cheese Omelet

    
Chapter Seven:
Snacks and Appetizers

         
Lemon-Pepper Popcorn with Parmesan

         
Curry-Lime Peanuts

         
Oven-Baked Rosemary Sweet Potato Chips

         
Jalapeño-Cilantro Hummus

         
Fresh Garlic and Herb Yogurt Dip

         
Sweet Pea and Ricotta Toasts

         
Zesty Sun-Dried Tomato and Bacon Bread Twists

         
Crabmeat Quesadillas

         
Frozen Yogurt-Berry Buttons

         
Chocolate Cherry Granola Bars

    
Chapter Eight:
Condiments and Sauces

         
Double-Tomato Ketchup

         
Sweet-Spicy Red Pepper Relish

         
Barbecue Sauce

         
Creamy Lemon-Chive Sandwich Spread

         
Basil-Cilantro Pesto

         
Fresh Tomato-Basil Pasta Sauce

         
Bolognese Sauce

         
Spicy Peanut Sauce

         
Fresh and Zingy Salsa Verde

         
Roasted Garlic and Rosemary Spread

    
Chapter Nine:
Salads and Dressings

         
Garlic-Dijon Vinaigrette

         
Sesame-Ginger Dressing

         
Roasted Beet Salad with Goat Cheese

         
Baby Greens Salad with Ginger Dressing

         
Radicchio, Fennel, and Orange Salad with Olive Vinaigrette

         
Heart-Healthful Cobb Salad

         
Smoked Eggplant Salad with Tomato Vinaigrette

         
Baby Blues Salad

         
Caesar Salad Revamp

         
Warm Sweet Potato Salad with Balsamic Vinaigrette

    
Chapter Ten:
Soups, Chilies, and Stews

         
Roasted Tomato Soup with Mint

         
Green Soup with Goat Cheese

         
Curried Sweet Potato Soup

         
Smoky Red Lentil Soup

         
Creamy Broccoli-Cheese Soup

         
Lemony Chicken Noodle Soup

         
White Bean and Greens Soup with Sausage

         
Spicy Chicken-Chipotle Tortilla Soup

         
Vietnamese Beef Noodle Soup with Fresh Herbs

         
Cherry Tomato and Corn Chowder

         
Vegetarian Quinoa Chili

         
Bouillabaisse

         
White Chicken Chili

         
Chicken and Shrimp Gumbo

         
Italian Chicken Stew with Artichokes and Olives

         
Pork and Apple Stew

         
Mexican Pork Stew with Black Beans and Tomatillos

         
Beef and Stout Stew

         
Chinese-Style Beef and Vegetable Hot Pot

         
Moroccan-Spiced Lamb Tagine

    
Chapter Eleven:
Side Dishes

         
Lemony Snap Peas with Radishes

         
Garlicky Kale with Red Peppers

         
Sesame-Ginger Broccoli

         
Green Beans with Gorgonzola and Toasted Pecans

         
Buttermilk Mashed Potatoes with Garlic and Chives

         
Roasted Rosemary-Maple Sweet Potatoes

         
Brown Rice Pilaf with Herbs

         
Baked Polenta with Swiss Chard

         
Whole-Wheat Couscous with Carrots and Raisins

         
Quinoa with Caramelized Onions and Mushrooms

    
Chapter Twelve:
Fish and Seafood Entrées

         
Grilled Halibut with Mango Salsa

         
Seared Salmon with Cilantro-Lime Pesto

         
Pecan-Crusted Honey-Dijon Salmon

         
Seared Trout with Cherry Tomatoes and Bacon

         
Fish Tacos with Chipotle Cream

         
Spicy Grilled Prawn Skewers with Cucumber-Cashew Salad

         
Spaghetti with Broiled Shrimp Scampi

         
Seared Sea Scallops with Paprika Brown Butter

         
Classic Crab Cakes with Red Pepper Aioli

         
Mixed Seafood Grill with Romesco Sauce

    
Chapter Thirteen:
Poultry, Pork, and Beef Entrées

         
Pan-Roasted Chicken Breast in Dijon Sauce

         
Braised Chicken with Tomato Sauce and Olives

         
Chinese Chicken and Veggie Stir-Fry

         
Oven-Fried Buttermilk Chicken

         
Greek Turkey Burgers with Feta Cheese

         
Savory Turkey Meatloaf with Mushrooms

         
Pan-Seared Turkey Cutlets with Rosemary-Orange Glaze

         
Roast Pork Tenderloin with Fig Glaze

         
Pork Chops with Green Peppercorn Sauce

         
Chinese Pork Stir-Fry

         
Pan-Seared Pork Medallions with Apples, Shallots, and Sage

         
Grilled Steak Tacos with Fresh Salsa

         
Grilled Steak with Arugula and Lemon Vinaigrette

         
Nonna’s Spaghetti and Meatballs

    
Chapter Fourteen:
Desserts

         
Creamy Buttermilk-Lemon Sorbet

         
Brown Sugar–Pecan Ice Cream

         
Ruby-Red Poached Pears

         
Peach-Blueberry Crisp with Coconut Topping

         
Sour Cream and Cinnamon Coffee Cake

         
Lemon Meringue Layer Cake

         
Light and Luscious Chocolate Cream Pie

         
No-Bake Chocolate-Glazed Coconut Bars

         
Cherry-Almond Biscotti

         
The Best Oatmeal–Chocolate Chip Cookies

Appendix A: Shopping List

Appendix B: Resources

References

Introduction

I
t is a surprising and comforting truth: reducing your sodium intake could save your life.

More than likely, you’ve picked up this book because your doctor has recommended that you adopt a low-sodium diet due to health issues. If you have been diagnosed with or are at high risk for developing high blood pressure, chronic kidney disease, osteoporosis, or a host of other diseases that can be caused or exacerbated by an excess of sodium in your system, your doctor is likely to recommend this type of diet. Or perhaps you are just hoping to optimize your health and avoid developing any of these troublesome conditions.

The most common diagnosis that leads to the recommendation of a low-sodium diet is hypertension, or high blood pressure, which can be lowered by reducing the amount of sodium in the diet. Reducing sodium intake can also help blood pressure medicines work better and prevent blood pressure from rising. Other diseases that have been connected to high sodium intake include ventricular hypertrophy and heart failure, osteoporosis, kidney stones and renal failure, edema, respiratory failure, gastric ulcers, and certain types of cancer. The good news is that even a small reduction in the amount of sodium in your diet can significantly improve your blood pressure and overall health.

If you’ve tried a low-sodium diet before, or even if this is the first time you’ve given it any thought at all, you might be thinking that you’ll have to give up all the foods you love most, that this is a life sentence to live the rest of your days without delicious food. Happily, this book will prove that assumption wrong. In fact, many, maybe even most of your favorite foods can still be on your menu with a few recipe tweaks. The only foods that are really off-limits entirely are processed foods that contain excessive amounts of sodium and certain cured foods like bacon, salami, smoked fish, and the like.

Rest assured, though, that while you focus on reducing the amount of sodium in your diet, you’ll enjoy a wide array of foods and a diet full of whole grains, fruits, vegetables, fresh meat, poultry, fish, seafood, low-fat dairy products, and even delectable sweets.

BOOK: The Low Sodium Cookbook
6.04Mb size Format: txt, pdf, ePub
ads

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