American Heart Association Low-Salt Cookbook, 4th Edition: A Complete Guide to Reducing Sodium and Fat in Your Diet

by American Heart Association

Overview

Whether you have heart-health problems now or want to avoid having them in the future, keeping your sodium intake low is one of the best ways to help your heart. In this revised and expanded fourth edition of the American Heart Association Low-Salt Cookbook, the association shows that a low-sodium diet can be not only good for your health but also full of flavor.

Including everything from appetizers and soups to entrées and desserts, American Heart Association Low-Salt Cookbook, 4th Edition, offers more than 200 delicious low-sodium recipes—more than 50 of them brand-new to this edition. Whether you are in the mood for a beloved classic or a new favorite, you will find just the dish to please your palate.

Looking for a less salty snack? Try Baked Veggie Chips served with Hot and Smoky Chipotle-Garlic Dip. Craving something hearty and full of flavor? Slow-Cooker Moroccan Chicken with Orange Couscous is an ideal low-sodium fix-it-and-forget-it meal. For a Sunday-night family dinner, try Three-Cheese Lasagna with Swiss Chard. And for your sweet tooth? Whip up Peach and Blueberry Cobbler or Rice Pudding with Caramelized Bananas for a special treat.

With this book in hand, you’ll be armed with nutrition numbers for every recipe and the latest American Heart Association dietary information, as well as the how-tos for avoiding hidden sodium, shopping smart, and using healthy cooking techniques. You’ll also find useful resources such as a sodium tracker, a no-sodium seasoning guide, a list of common high-sodium foods, ingredient substitutions, and serving suggestions for each of the food groups.

Product Details

ISBN-13:	9780307589781
Publisher:	Potter/Ten Speed/Harmony/Rodale
Publication date:	03/05/2013
Series:	American Heart Association Series
Edition description:	Reprint
Pages:	352
Sales rank:	40,572
Product dimensions:	6.00(w) x 9.10(h) x 1.20(d)

About the Author

The AMERICAN HEART ASSOCIATION is the nation’s premier authority on heart health. Its bestselling library of cookbooks and guides includes: American Heart Association No-Fad Diet, 2nd Edition; The New American Heart Association Cookbook, 8th Edition; American Heart Association Quick & Easy Meals; American Heart Association Complete Guide to Women's Heart Health; American Heart Association Healthy Family Meals; American Heart Association Low-Fat, Low-Cholesterol Cookbook, 4th Edition; and American Heart Association Quick & Easy Cookbook. For more information, please visit AmericanHeart.org or call 1-800-AHA-USA1 (1-800-242-8721).

Read an Excerpt

Corn and Green Chile Soup Serves 4; heaping 3/4 cup per serving
 
Ready in no time, this chunky and spicy soup requires very little cleanup.
 
16 ounces frozen whole-kernel corn, thawed
12 ounces fat-free evaporated milk
2 ounces chopped green chiles, drained
1/4 to 1/2 teaspoon ground cumin
1/4 teaspoon pepper
1/8 teaspoon cayenne (optional)
1/2 medium red bell pepper, finely chopped (optional)
3 medium green onions, finely chopped
2 teaspoons light tub margarine
1/4 cup shredded fat-free sharp Cheddar cheese
 
In a medium saucepan, stir together the corn, milk, green chiles, cumin, pepper, and cayenne. Bring just to a simmer over medium heat, stirring frequently. Remove from the heat.
 
Stir in the bell pepper, green onions, and margarine. Serve sprinkled with the Cheddar.
 
Cook’s Tip on Thawing Frozen Vegetables: To thaw frozen vegetables quickly, put them in a colander and run them under cold water until thawed. Shake off the excess water and drain well.
 
Nutrition Analysis (per serving)
Calories                               208
Total Fat                            2.0 g
   Saturated                        0.5 g
   Trans                              0.0 g
   Polyunsaturated              0.5 g
   Monounsaturated             0.5 g
Cholesterol                         5 mg
Sodium                          265 mg
Carbohydrates                     38 g
   Fiber                                 4 g
   Sugars                             15 g
Protein                                13 g
Calcium                          358 mg
Potassium                      658 mg
 
Dietary Exchanges
1 1/2 starch
1 fat-free milk
 
 

Table of Contents

Preface viii

Introduction: Welcome to a Low-Salt Diet x

Taking Heart: Understanding How Sodium Affects Your Health 4

Eating Well: Following the American Heart Association Dietary Recommendations 6

Shopping Savvy: Knowing What to Look for in the Grocery Store 14

Cooking Smart: Preparing Healthy Meals 23

Living Healthy: Following the American Heart Association Lifestyle Recommendations 30

Recipes

About the Nutrition Analyses 34

Appetizers & Snacks 37

Soups 49

Salads & Salad Dressings 73

Seafood 101

Poultry 133

Meats 169

Vegetarian Entrées 199

Vegetables & Side Dishes 231

Sauces, Condiments & Seasonings 259

Breads & Breakfast Dishes 279

Desserts 297

Resources

My Sodium Tracker 320

No-Sodium Seasoning Guide 321

Food Groups & Suggested Servings 322

Common High-Sodium Foods 324

Good Sources of Potassium 326

Ingredient Equivalents 328

Ingredient Substitutions 329

Emergency Substitutions 330

Index 332

Recipe

Corn and Green Chile Soup
Serves 4; heaping 3/4 cup per serving

Ready in no time, this chunky and spicy soup requires very little cleanup.

16 ounces frozen whole-kernel corn, thawed
12 ounces fat-free evaporated milk
2 ounces chopped green chiles, drained
1/4 to 1/2 teaspoon ground cumin
1/4 teaspoon pepper
1/8 teaspoon cayenne (optional)
1/2 medium red bell pepper, finely chopped (optional)
3 medium green onions, finely chopped
2 teaspoons light tub margarine
1/4 cup shredded fat-free sharp Cheddar cheese

In a medium saucepan, stir together the corn, milk, green chiles, cumin, pepper, and cayenne. Bring just to a simmer over medium heat, stirring frequently. Remove from the heat.

Stir in the bell pepper, green onions, and margarine. Serve sprinkled with the Cheddar.

Cook’s Tip on Thawing Frozen Vegetables: To thaw frozen vegetables quickly, put them in a colander and run them under cold water until thawed. Shake off the excess water and drain well.

Nutrition Analysis (per serving)
Calories 208
Total Fat 2.0 g
Saturated 0.5 g
Trans 0.0 g
Polyunsaturated 0.5 g
Monounsaturated 0.5 g
Cholesterol 5 mg
Sodium 265 mg
Carbohydrates 38 g
Fiber 4 g
Sugars 15 g
Protein 13 g
Calcium 358 mg
Potassium 658 mg

Dietary Exchanges
1 1/2 starch
1 fat-free milk


This recipe is reprinted with permission from American Heart Association Low-Salt Cookbook, Fourth Edition, Copyright © 2011 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.