Low-So Good: A Guide to Real Food, Big Flavor, and Less Sodium with 70 Amazing Recipes

Low-So Good: A Guide to Real Food, Big Flavor, and Less Sodium with 70 Amazing Recipes

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Overview

Hundreds of millions of people live with medical conditions that require lowering sodium intake—heart disease, hypertension, kidney disease, and diabetes, to name a few—and research shows most of us would be healthier if we consumed less salt. What could be a challenge becomes an opportunity in Low-So Good, a beautifully photographed guide about living a rich life with a low-sodium diet. Featuring signature swaps, a seven-day Taste Bud Reboot, a transformation workbook, 70+ recipes for much-loved food (including fries, cake, and dips), and chapters filled with advice for every part of life, Low-So Good, is an indispensable tool for living well with less sodium. And with a focus on fresh ingredients and creative cooking, Low-So Good will empower anyone with any special diet to live well beyond their restrictions.

Product Details

ISBN-13: 9781452135083
Publisher: Chronicle Books LLC
Publication date: 06/14/2016
Pages: 272
Sales rank: 466,395
Product dimensions: 7.60(w) x 9.10(h) x 1.00(d)

About the Author

Jessica Goldman Foung is a food writer, blogger, and spokesperson for the National Kidney Foundation. She lives in San Francisco.

Table of Contents

Introduction 10

1 Transform: Let's Go Low-So 12

Understanding Salt and Sodium 14

Exploring the Five Tastes 18

Mimicking Salt: Anything Salt Can Do, You Can Do Better 20

Finding Flavor 21

7-Day Taste Bud Reboot 28

Take the Leap: One Month to Low-So Success 33

2 Learn: Becoming an Expert 38

Where to Start: Fears and Fundamentals 40

Building Your Library 43

Building Your Skills 45

Building a Low-Sodium Plan 49

Continued Education 49

3 Prep: Setting Up Your Kitchen and Pantry 50

Kitchen Essentials 52

Utensil Essentials 54

Pantry Essentials 61

Spice Essentials 63

Refrigerator Essentials 68

Freezer Essentials 68

Emergency Essentials 71

4 Shop: Getting More from Shopping at the Market 72

Lesson One: Read the Labels 74

Lesson Two: Walk the Aisles 76

Lesson Three: Make Friends 80

Lesson Four: Where to Shop 81

5 Diy: Finding Lower-Sodium Solutions 82

Finding Low-So Substitutes 84

Salt-Free Bacon 93

Chickpea-Flour Pizza 94

Gardening: The Ultimate DIY 97

6 Dine: Eating Well Beyond Your Stove 98

Restaurant Rules + Tools 100

Special-Diet Dating 103

Guest Best Practices 105

7 Go: Making Meals Work When At Work 106

Morning Meals 108

DIY Oatmeal 111

Banana Chai-Chia Pudding 112

Mint Chip-Chia Pudding 112

Microwave Tostada 113

Microwave Banana Bread 114

Work Lunch 115

Quickie Shredded Chicken 117

Speedy Five-Spice Pulled Pork 118

Genmaicha Microwave Soup 122

In the Drawer 123

8 Entertain: Hosting and Holiday Tips 124

Throwing a Party Without Losing Your Mind 126

The Holiday Table 130

9 Connect: Make your low-So World Better, Easier, and Bigger 134

Dot-Coms and Community 136

Immediate Access 137

Diets and Departures 138

10 Share: Culinary Karma and Getting other Involved 140

A Lesson in Culinary Karma 142

The Hands that Feed You 143

Firefly Falafel with Herb Yogurt 147

Super-Simple Sandwich Bread 149

Visra's Comfort Soup 150

Mei Mei's Green Onion Pancakes 151

Duck à la Foung 152

Gifts of Health 154

11 Taste: The Six Low-So Cokking Commandments and Recipes 156

Thou Shalt Use Natural Flavor

Roasted Fig and Tomato Slow Jam 162

Dilly Chimichurri 163

Harissa Hot Sauce 164

Sauce Gribiche 166

Avocado Green Goddess Dressing 168

Carrot-Sweet Onion Dressing 169

Lemon Tahini Dressing 170

Grilled Lettuce Salad 171

Lemon Chicken Orzo 172

Lemon Zinger Bars 175

Thou Shalt Use Color and Texture

Toasted Pepita Mix 176

Raw Bites 177

Nectarine Guacamole 177

Lime-Chili Street Carrots 179

Radish-and-Onion Yogurt Spread 179

Toasted Rice Patties 180

Kale Salads for Different Seasons 182

Roasted Squash and Kale Salad 183

Kale Cobb Salad 184

Dukka-Spiced Salmon Patties 187

Roast Beef and Mustard Seed Carrots 189

Cardamom Cake with Coconut Whipped Cream 193

Thou Shalt Steal

Maharaja-Style Curry Powder 195

Cauliflower-Nut "Ricotta" 196

Cauliflower Rice, Pea, and Edamame Salad 197

Carrot Vegetable Noodle Salad with Spicy Shrimp 199

Corn-Broccoli Burgers 201

Cauliflower Steaks with

Curry Mushroom Gravy 203

Date Caramels with Crunchy Chocolate Coating 205

Thou Shalt Reinvent

Mini Hash Brown Quiches 208

Banana-Zucchini Pancakes 210

Everything Waffles 211

Four Fries 215

Crunchy Parsnip Fries 215

Chili Polenta Fries 216

Curry Tofu Fries 217

Dill Oil Jicama "Fries" 217

Coconut "Panko" Pork Tonkatsu with Orange-Ginger Sauce and Sugar Snap Pea Slaw 218

Coconut "Panko" Fish 221

Sunday Chicken with Roasted Roots and Fruits 223

Macaroon Custard Tarts 225

Thou Shalt Be Brave

Hickory-Smoked Fish Spread 228

Baked Dim Sum Dumplings 231

Broccoli Gnocchi with Lemon Cream Sauce 235

Easy Focaccia 238

Soup to Sauce 239

Green Pea Posole 239

Green Chilaquiles 241

Roasted Pepper and Butternut Squash Soup 243

Stuffed Shells with Butternut Sauce 244

Coconut-Cinnamon Ice Cream 247

Thou Shalt Wow

Pickled Cherries 249

The Dinner Party: Polenta with Lamb Chops, Harissa, and Lemon Fennel 252

The Casual Fiesta: Jerk-ish Fish Tacos with Sauce, Slaw, and Salsa 255

The Group Effort: Flatbread with Four Mix-and-Match Spreads 257

Broccoli and Basil Spread 259

Cauliflower and Mushroom Spread 259

Butternut Squash-Dukka Spice Spread 260

Cilantro-Pea Spread 260

Pavlova Whoopie Pies with Mint Whipped Cream 261

Recipes Grouped by Type 266

Index 268

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