The Low Sodium Cookbook
Read The Low Sodium Cookbook Online
Authors: Shasta Press
Tags: #Cooking, #Health & Healing, #Low Salt, #General, #Health & Fitness, #Diet & Nutrition, #Weight Loss
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ISBN: Print 978-1-62315-266-6 | eBook 978-1-62315-284-0
Contents
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
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
Oven-Baked Rosemary Sweet Potato Chips
Fresh Garlic and Herb Yogurt Dip
Zesty Sun-Dried Tomato and Bacon Bread Twists
Chapter Eight:
Condiments and Sauces
Creamy Lemon-Chive Sandwich Spread
Fresh Tomato-Basil Pasta Sauce
Roasted Garlic and Rosemary Spread
Chapter Nine:
Salads and Dressings
Roasted Beet Salad with Goat Cheese
Baby Greens Salad with Ginger Dressing
Radicchio, Fennel, and Orange Salad with Olive Vinaigrette
Smoked Eggplant Salad with Tomato Vinaigrette
Warm Sweet Potato Salad with Balsamic Vinaigrette
Chapter Ten:
Soups, Chilies, and Stews
White Bean and Greens Soup with Sausage
Spicy Chicken-Chipotle Tortilla Soup
Vietnamese Beef Noodle Soup with Fresh Herbs
Cherry Tomato and Corn Chowder
Italian Chicken Stew with Artichokes and Olives
Mexican Pork Stew with Black Beans and Tomatillos
Chinese-Style Beef and Vegetable Hot Pot
Lemony Snap Peas with Radishes
Garlicky Kale with Red Peppers
Green Beans with Gorgonzola and Toasted Pecans
Buttermilk Mashed Potatoes with Garlic and Chives
Roasted Rosemary-Maple Sweet Potatoes
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
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
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
Creamy Buttermilk-Lemon Sorbet
Peach-Blueberry Crisp with Coconut Topping
Sour Cream and Cinnamon Coffee Cake
Light and Luscious Chocolate Cream Pie
No-Bake Chocolate-Glazed Coconut Bars
The Best Oatmeal–Chocolate Chip Cookies
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.
