The Low Sodium Cookbook (42 page)

SODIUM //
17 MG
(PER COOKIE)

LOW-FAT

There’s nothing quite as nice as the smell of homemade cookies baking in the oven, except perhaps that first ooey, gooey, fresh-out-of-the-oven bite. This lightened-up version of the classic cookie won’t disappoint. They are full of chewy oats, luscious dark chocolate, and the caramel sweetness of brown sugar.

½ cup all-purpose flour

½ cup whole-wheat flour

¾ cup old-fashioned quick-cooking rolled oats

½ teaspoon baking powder

⅓ teaspoon baking soda

¾ cup light brown sugar

⅓ cup canola oil

1 egg

1 teaspoon vanilla extract

⅓ cup dark chocolate chips

1. Preheat the oven to 350°F.

2. Line a large baking sheet with parchment paper.

3. In a medium mixing bowl, combine the flours, oats, baking powder, and baking soda.

4. Using an electric mixer, in a large mixing bowl, cream together the sugar and oil.

5. Add the egg and vanilla and beat to combine.

6. Add the dry mixture to the wet mixture and beat to combine.

7. Fold in the chocolate chips.

8. Drop the cookie dough onto the baking sheet by rounded tablespoons.

9. Bake the cookies until golden brown, about 25 minutes. Transfer the cookies to a wire rack to cool.

10. Serve warm or at room temperature.

Appendix A:

Shopping Tips

Low-Sodium Diet Shopping Tips

Shopping for low-sodium food will be a learning experience in the beginning, and you may need to allow extra time to do your grocery shopping at first as you’ll be spending time reading labels and comparing brands. Once you find products you like and that fit into your new diet, you’ll be able to get your groceries just as quickly as ever. Consider these useful tips to help make your grocery shopping easier and more nutritious.

Shop Around the Edges of the Store

Buy the majority of your foods from the fresh food sections, which are normally located around the edges of the store. This includes fresh fruits and vegetables, fresh meats, seafood, poultry, and fresh dairy products. Load up your cart with these items and you’ll be well on your way to a low-sodium meal plan.

Skip the Danger Zones

Stay out of the aisles where processed snacks, such as chips and cookies, are located. Out of sight, out of mind. When you do venture into the inner aisles of the store, be sure you’ve got your reading glasses handy. You’ll need to read every label, checking the sodium content as well as the serving size so that you know how much sodium you’ll be getting for the quantity you are likely to eat in a meal.

Read Your Labels

Don’t assume that something is low in sodium just because it isn’t salty. Read the labels on everything. It’s always best to make your food from scratch so that you can control the sodium content, but that isn’t possible for everyone. When you need to buy prepared foods, buy those that are lowest in sodium, sugar, and saturated fat. Make note of the best brands so you can eventually shop without having to do any heavy reading. Don’t just stop at reading one label for a given food. Compare brands and you might find that the same food from one brand is much lower or higher in sodium than from another. And remember, it’s not just canned, jarred, and snack foods whose labels you need to read. Check each and every food that has a label—including dairy products, breakfast cereals, and grains.

Buy the Rainbow

To ensure a high intake of antioxidants and micronutrients, choose different kinds of produce every time you shop. Don’t just buy green peppers—buy red or orange peppers. Choose lots of dark, leafy greens. Buy fruits that are rich in color, such as watermelon, mango, and dark berries. Consuming a diverse variety of produce will help increase each bite’s nutritional value.

Choose Your Meat and Seafood Wisely

Whenever possible, buy organic, grass-fed, or pasture-raised meats and wild seafood; they have more omega-3 fatty acids and are more likely to be free of hormones and preservatives. Always choose the leanest cuts of whatever you’re buying, and trim visible fat after cooking.

Choose Low-Fat Dairy

Low-fat dairy products should be chosen whenever possible. Cheeses should be nonfat or partially nonfat. Milk should be nonfat or one percent fat. Yogurt should be nonfat and low in sugar or sugar-free.

Appendix B

Resources

D
iets are most successful when you arm yourself with the right tools. The following websites provide a wealth of information and resources to help you find success with your low-sodium diet.

Online Stores

Healthy Heart Market

This online retailer carries low-sodium, sodium-free, and no-salt-added foods. Here you’ll find everything from low-sodium baking essentials to spices and seasoning mixes, condiments, sauces, soups, salsas, salad dressings, pickles, snacks, and more.
www.healthyheartmarket.com
(800)-753-0310

Informational Websites

The American Heart Association

The American Heart Association’s website provides extensive information about heart disease, stroke, high blood pressure, and other conditions, including symptoms, risk factors, preventive measures, and treatment information.
www.heart.org

DASH Diet

This website provides information about Dietary Alternatives to Stop Hypertension (DASH) and the DASH Diet Eating Plan. The DASH Diet was developed as a way to lower high blood pressure without medication. This website provides information on the background of the diet, diet tips, and recipes.
www.dashdiet.org

Heart Healthy Online

This website offers extensive information about heart disease, stroke, blood pressure, and cholesterol, including how to recognize symptoms of disease, how to get help, and tips on how to reduce your risk. It also offers heart healthful recipes, fitness advice, and information on stress management.
www.hearthealthyonline.com

The Mayo Clinic

The Mayo Clinic’s website includes information on the symptoms, causes, and treatments of high blood pressure, including medications and dietary and lifestyle changes.
www.mayoclinic.com

National Heart, Lung, and Blood Institute

This website provides information on high blood pressure as well as advice for lowering blood pressure through diet and exercise.
www.nhlbi.nih.gov

WebMD

At the WebMD site, you’ll find information, supportive community forums, and in-depth reference material about a vast range of health topics, including hypertension, stroke, heart disease, kidney disease, and more. They also provide information on how to follow a low-sodium diet, including meal plans and recipes.
www.webmd.com

Dr. Weil

This website provides extensive information on dietary and lifestyle changes that may significantly reduce blood pressure and the risk of heart disease, stroke, and other diseases.
www.drweil.com

References

Esselstyn, Caldwell B., Jr.
Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure
. New York: Avery, 2007.

Gillinov, Marc, and Steven Nissen.
Heart 411: The Only Guide to Heart Health You’ll Ever Need.
New York: Three Rivers Press, 2012.

Heller, Marla.
The DASH Diet Action Plan: Proven to Boost Weight Loss and Improve Health
. Northbrook, IL : Amidon Press, 2007.

Kowalski, Robert E.
The Blood Pressure Cure: 8 Weeks to Lower Blood Pressure without Prescription Drugs.
New Jersey: Wiley, 2007.

Mateljan, George.
The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating.
Seattle: George Mateljan Foundation, 2005.

Moore, Thomas, Laura Svetkey, Pao-Hwa Lin, Njeri Karanja, and Mark Jenkins.
The DASH Diet for Hypertension: Lower Your Blood Pressure in 14 Days—without Drugs
. New York: Pocket Books, 2003.

Nestle, Marion.
What to Eat
. New York: North Point Press, 2006.