30-Minute Low-Sodium Cookbook: Easy, Flavorful Recipes for a Healthy Lifestyle 9781638077466, 9781638072928, 1638077460

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No book, including this one, can ever replace the services of a doctor in providing information about your health. You should check with your doctor before using the information in this or any health-related book. Copyright © 2022 by Rockridge Press, Oakland, California All rights reserved. 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 without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 1955 Broadway, Suite 400, Oakland, CA 94612. First Rockridge Press trade paperback edition 2022 Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates in the United States and other countries and may not be used without written permission. For general information on our other products and services, please contact our Customer Care Department within the United States at (866) 7442665, or outside the United States at (510) 253-0500.

Paperback ISBN: 978-1-63807-746-6 | eBook ISBN: 978-1-63807-292-8 Manufactured in the United States of America Interior and Cover Designer: Lindsey Dekker Art Producer: Janice Ackerman Editor: Anna Pulley Production Manager: David Zapanta Photography © 2022 Laura Flippen, cover; ii: © Darren Muir; vi-vii: © Nadine Greeff; x-1: © Darren Muir; 2021: © Ivan Solis; 34-35: © Nadine Greeff; 50-51: © Evi Abeler; 66-67: © Darren Muir; 78: © Hélène Dujardin. 10 9 8 7 6 5 4 3 2 1 0

To King and Zane for giving me so much to cook for, and to my partner in life, Tony, who always encourages me to reach for it all.

Contents INTRODUCTION

1 The Low-Sodium Life 2 Beef and Pork Spaghetti with Meat Sauce Beef Chili Beef, Mushroom, and Spinach Skillet Beef Stroganoff Marinated Flank Steak Steak Tacos Whole-Grain Mustard Pork Tenderloin Herbed Pork Ribs Cottage Pie Mini Meatloaves

Pork Chops with Curried Applesauce Lentil and Sausage Skillet

3 Poultry and Seafood Chicken Vegetable Soup Turkey Sausage Patties Curried Chicken Kebabs Apricot Chicken Chicken and Veggie Pasta Spicy Chicken Stew Parmesan-Crusted Lemon Chicken Mediterranean Fish Cajun Pan-Seared Fish Roasted Herbed Salmon Pesto-Crusted Sole Teriyaki Fish Shrimp Scampi Pasta Shrimp and Couscous

4 Vegetarian and Sides Simple Chopped Green Salad Balsamic-Marinated Vegetables Black Bean Soup Minestrone Soup Black-Eyed Pea Salad Curried Lentil Soup Veggie Frittata Fettuccine Alfredo Barbecue Tofu Deconstructed Veggie Enchiladas Oven Fries Quick-Bread Biscuits Couscous Salad Quick Vegetable Fried Rice

5 Low-Sodium Basics Seasoned Breadcrumbs

Taco Seasoning Cajun Seasoning Low-Sodium Pesto Low-Sodium Umami Sauce Low-Sodium Teriyaki-Style Sauce Barbecue Sauce Edamame Hummus Ranch Dressing Italian Dressing MEASUREMENT CONVERSIONS REFERENCES ABOUT THE AUTHOR

Introduction

I

f you are like most Americans, you consume way too much sodium. According to the American Heart Association (AHA), Americans consume, on average, more than 3,400 mg of sodium per day—more than double the 1,500 mg daily recommended by the AHA, and quite a bit more than the generous 2,300 mg per day set by the U.S. Department of Health and Human Services Dietary Guidelines for Americans. Unless you are already on a lowsodium diet, you probably don’t know how much sodium you consume daily. That’s because sodium is found not only in the foods you think of as salty but also

in most processed foods—sometimes at staggering levels. In fact, most Americans consume up to nearly three-quarters of the sodium they eat daily in the form of processed foods and restaurant meals. Learning how to prepare quick and easy meals at home is an excellent way to transition to a low-sodium diet; however, it involves more than just removing the saltshaker from the table. Preparing healthy meals at home and removing processed foods from your diet is critical to your success, because eating made-from-scratch meals is the best way to control what you eat. But the good news is, it doesn’t have to be difficult! This book is designed with busy, working people in mind, because I know that if something new doesn’t work for your schedule, it won’t work for you in

the long run. In my years as a recipe developer for special diets, I’ve found that people always want simple and quick meals that taste great. I can relate —even though I spend a lot of time testing recipes, I, too, have a busy life and want to be able to prepare quick, healthy meals on a regular basis. That’s why all the recipes in this book are designed with time in mind. No recipe in this book takes longer than 30 minutes to prep and cook, meaning that low-sodium cooking can easily become your new lifestyle. Whether you have come to a lowsodium diet because of a health scare or you are just looking for a way to improve your diet and cardiovascular health, you are in the right place. I will show you how to greatly reduce sodium in your diet while creating delicious meals that keep you satisfied and aligned with your

health goals. The recipes in this book don’t require carving out a huge chunk of your day. Getting rid of processed foods and relying instead on the natural flavors of herbs and spices may be challenging at first, but once your palate adjusts, you will be able to taste flavors that were previously masked by salt. I will give you tips to help amp up flavors and make your low-sodium diet delicious and enjoyable, so it is sustainable for the long term. If you are eating more than double the amount of recommended daily sodium, reducing your sodium makes sense even if you have not been directed by a doctor to do so. If you follow the tips laid out in chapter 1 for stocking your pantry and refrigerator, the transition to a low-sodium diet will be easy and

painless. I’ll also show you some fresh takes on recipes that you can personalize to nourish yourself and your family in a heart-healthy way for years to come.

1 The Low-Sodium Life

A

djusting to a low-sodium diet will be a new adventure, but it doesn’t have to be a difficult one. Once you know what you should avoid and what you can enjoy, you can make the transition with ease and grace. As you will see, an overconsumption of salt can have many negative effects on the body, but it can also mask the true flavor of the foods you are eating. Once you minimize salt in your diet, you

will begin to really taste food again, and you may find you don’t miss salt much at all.

Sodium and Your Body Salt, or sodium chloride, has many purposes in the diet beyond just adding its distinctive flavor. Salt is used as a food preservative, binder, and stabilizer in a variety of foods, from savory to sweet. Most sodium present in the body is ingested through food and beverages and is excreted through sweating and urination. Inside the body, most of the sodium shows up in the fluid around cells and blood. Sodium is one of the body’s electrolytes, meaning it is a mineral that is needed in relatively small amounts. It is

present in the cells of most living things and is a necessary component for human life. It helps the body perform vital functions such as:

Control Fluid Balance The concentration of sodium in the blood acts as a signal to the body for whether the amount of fluid in the blood is normal. If the blood volume is too high or too low, the kidneys retain or excrete sodium to bring the fluid levels back into balance.

Maintain Regular Blood Pressure Although excess dietary sodium can cause high blood pressure, the body actually needs some sodium to maintain normal blood pressure.

Regulate Muscles and Nerves

Sodium is an important component of nerve and muscle function. It assists in the contractions of our muscles and heart. It also allows the body’s nerve cells to carry messages, or nerve impulses, from the brain to the body.

Sodium and Your Health You are likely coming to a low-sodium diet because of a recent medical event or health diagnosis. This is how most people begin a low-sodium diet. Consuming excess salt can increase your blood pressure, put you at greater risk of cardiovascular disease, and make your kidneys work harder. A diet high in sodium may have many negative results.

High Blood Pressure

Consuming too much sodium results in an accumulation of that mineral in the body, which leads to the body holding on to extra fluid to dilute the excess sodium. When the body contains excess fluid, hypertension (high blood pressure) can develop because the heart is forced to work harder to pump the extra volume of blood. Eating a diet low in sodium can allow you to control fluid retention and lower your blood pressure. Chronic hypertension causes damage to the blood vessels, heart, and kidneys, which increases the risk of stroke and heart disease.

Heart Disease High blood pressure is a leading cause of heart disease. It accounts for two-thirds of all strokes and half the incidences of heart disease. Although the effect of

consuming a low-sodium diet is inconclusive in regard to lowering the risk of heart disease, research shows that such a diet does reduce blood pressure, and high blood pressure, if uncontrolled, can lead to heart disease.

Kidney Disease Chronic kidney disease results in the body’s reduced ability to excrete sodium, which may increase blood pressure and salt sensitivity. Chronic hypertension as well as various other factors can lead to kidney disease.

Meniere’s Disease Meniere’s is a disease of the inner ear that causes dizziness, hearing loss, and ringing in the ears. Meniere’s is caused by the buildup of fluid in the labyrinth of the inner ear, so doctors usually prescribe medication such as diuretics, and they

may suggest limiting salt intake as well. Reducing the amount of fluid in the body and subsequently the volume of fluid in the inner ear can be helpful for some patients.

Osteoporosis Nutrition can play a role in the development of osteoporosis, a skeletal disorder that occurs due to calcium loss and which can lead to an increased risk of bone fracture. Dietary sodium plays a large role in determining how much calcium is excreted from the body through urination, and a high-sodium diet leads to a greater loss of calcium. Multiple studies have concluded that a high-sodium diet is harmful for bone health, especially for older women.

SODIUM AND THE AMERICAN ADULT It is estimated that the body needs a minimum of about 500 mg of sodium per day to function, but consuming substantially more sodium on a daily basis can lead to a number of problems, such as heart disease, high blood pressure, and stroke. The United States Department of Agriculture (USDA) recommends that adults consume a maximum of 2,300 mg of sodium daily, whereas the American Heart Association recommends just 1,500 mg of sodium daily. However, the average American adult consumes about 3,400 mg of sodium daily. According to the AHA, nine out of ten

Americans overconsume sodium from three main sources: packaged processed foods (65 percent), food from restaurants (25 percent), and food cooked in the home (10 percent). A lot of foods that don’t taste salty are actually loaded with sodium, including bread, canned goods, and cereals. Preparing your own meals is a great way to decrease your sodium intake

Living with Less Salt Living with less salt can be challenging at first, but once you adjust to the new lifestyle, you will find that you actually taste more flavors in foods when they are not masked by excess salt. I have

designed the recipes in this book to be flavorful without the use of added salt, but if you find yourself needing a pinch of salt, adding a bit here and there is better than continuing to eat processed foods loaded with excess sodium. As you become accustomed to using less salt, you will learn to cook and enjoy food in a new way. Try the following strategies to keep your diet low in sodium.

Say No to Processed Foods Processed foods are often loaded with sodium; even items that you wouldn’t think of as salty. By eliminating processed foods from your diet (or, at least, greatly reducing them), you can lower overall sodium intake almost instantly. Foods such as breads, canned goods, cereals, cheese, crackers, and prepared sauces can be very high in

sodium. When you do use processed foods, be very discerning about your choices; read labels and select the lowest-sodium options.

Cook at Home When you cook at home using fresh ingredients, you know exactly what goes into your food, which allows you to control how much sodium you eat. You can reach for fresh and dried herbs, citrus juices, garlic, ginger, and dried spices to create tons of flavor in foods. You won’t miss out on flavor, variety, and interest, which can help you maintain a low-sodium diet for the long term.

HOW LOW SHOULD YOU GO? A low-sodium diet is not a one-sizefits-all approach to eating, as your

target sodium consumption can vary, depending on your health and goals. Although the body is thought to need just 500 mg of sodium per day for essential body functions, most healthy people should aim for 1,500 mg to 2,300 mg of sodium per day. However, always speak with your physician before beginning any new diet to ensure it is right for you. Some people also may have low blood pressure and should therefore not limit salt consumption. For these reasons and more, it is important to discuss your personal goals and metrics with your physician. Try tracking the foods you eat for a few days to calculate how much sodium you consume daily. It can be eye-opening when you add it

all up. If you, like many Americans, are eating well over the recommended amounts, consider cutting back and aiming for the USDA recommendation of 2,300 mg of sodium per day to begin with. Adjust gradually until your sodium intake is about 1,500 mg per day and your palate has adapted to less salt.

Adjust Your Taste Buds It may take some time to retrain your taste buds, but it is possible. You have likely been overconsuming salt since childhood, so it may take a while to break the habit. Unless instructed by your physician to adhere to a low-sodium diet immediately, it is best to give your body time to adjust. Start by cutting out

processed foods and replacing them with homemade options or healthier alternatives.

Season with Fresh and Dried Herbs Using fresh herbs is an easy way to add loads of flavor to your meals, as well as additional vitamins. Plant leaves contain phytonutrients and antioxidants, which work to protect the body from inflammation. Consider growing your favorite herbs in a pot by a sunny window to have a continuous supply year-round. Dried herbs are inexpensive and can be substituted for fresh in most cases; use 1 teaspoon of dried herbs in place of 1 tablespoon of fresh herbs.

Sprinkle with Seeds and Spices Ground and whole spices can add intense flavor or—in the case of chia and

flaxseed—powerful nutrition to foods. Toasting whole spices helps release their aromatic oils, which can add even more flavor intensity. Ground spices do lose flavor over time, so check your spices by smelling them before use. They should smell strong; if not, discard them and buy a new bottle. Try to buy small quantities to eliminate waste. Whole spices contain more oil and can become rancid easily, so buy these in small amounts as well.

Don’t Forget the Citrus When you eliminate salt from your diet, you need something to step in and bring the flavor. Enter citrus juices. Lemon, lime, and orange juices are all used to add flavor throughout this book, and you should consider keeping these fresh fruits on hand. It’s amazing what a squeeze of lemon juice will do to add a

slightly salty flavor, and a bit of lime juice can perk up a sauce. Don’t stop at just the juice—the zest can be grated or minced to brighten the flavors of your food even more.

Learning to Shop for a Low-Sodium Diet Shopping for a low-sodium diet is not difficult, but it does mean you will primarily shop the perimeter of the store, where all the produce, meats, dairy, and other fresh items are located. Avoiding the center area of the grocery store, where all the processed foods are located, is an easy strategy to keep you on the right track. Along with reducing

the use of processed foods, use the following strategies to stay on target.

Read the Labels

When you cook with fresh vegetables, fruits, and meat, you control how much salt you put into your meals, but when buying store-bought products, the only way to know how much sodium is included is to read the nutritional facts panels. To be successful on a low-sodium diet, reading the labels of all products you purchase is key. You will notice there are a lot of terms on labels: low sodium, reduced sodium, sodium-free, and more. Each term has a different, specific meaning defined by the USDA and the Food and Drug Administration (FDA). Be aware of and keep an eye out for these terms when looking at labels. Low Sodium: These foods contain 140 mg or less of sodium per serving. Reduced Sodium: This means that the food has at least 25 percent less sodium than the original version. Keep in mind

that these foods can still have high sodium levels. Sodium-Free: These foods contain 5 mg or fewer of sodium per serving. Unsalted or No Salt Added: These foods have had no salt added during processing; however, this label does not necessarily mean the food is sodiumfree. Very Low Sodium: These foods contain 35 mg or fewer of sodium per serving. Also, be sure to look on the label to note the serving size of a product. Often, packaged items will look as if they contain one serving, but actually contain several, which can mean that the sodium level listed on the label should be multiplied by the number of servings to determine the total amount of sodium in the package. If you intend to eat several

servings of a food, be sure to calculate those numbers to make an informed choice. Sodium comes in many forms, and it is important to know the various terms to determine how much sodium a product contains. In addition to table salt (sodium chloride), the following terms on labels indicate the presence of sodium: • Baking powder • Disodium guanylate (GMP) • Disodium inosinate (IMP) • Monosodium glutamate (MSG) • Sodium alginate • Sodium ascorbate • Sodium benzoate • Sodium bicarbonate (baking soda) • Sodium caseinate

• Sodium nitrite • Sodium propionate • Sodium stearoyl lactylate • Sodium sulfite • Trisodium phosphate

Hidden Sources of Sodium There are many hidden sources of sodium in the standard American diet. For example, did you know that 1 teaspoon of baking powder contains 488 mg of sodium and 1 teaspoon of baking soda contains 1,259 mg of sodium? Add this to the salt already present in most baked goods, and your sodium intake adds up quickly. People are often surprised to learn that many baked goods and sweet foods are high in sodium. Both fresh and frozen meats are often injected with a salt

solution to improve flavor and texture; this is yet another reason to read labels. Some common items containing hidden sodium are: • Bacon and other cured meats • Barbecue sauce • Bread and rolls • Canned/packaged soups • Canned vegetables • Cheese • Cold cuts • Fast foods • Flour tortillas • Ketchup • Olives • Pickles • Pizza

• Poultry (read the labels to check for the use of salt solution) • Salad dressings • Snack foods (chips, crackers, popcorn, pretzels)

Know Your Brands Once you start looking, you will find there are many options available for lowsodium products, but it is important to know your brands, as not all are created equal. Although Mrs. Dash is well-known for its salt-free seasoning blends, many other national brands offer low-sodium or even salt-free options for many of their products. It may take some searching, or even online shopping, as not all products are stocked in all grocery stores. For salt-free bouillon, Herb-Ox has several options, and national brands

including Heinz, Ro-Tel, and others offer no-salt-added tomato products and more. The key is to check the labels on whatever product you purchase, especially if it says “reduced sodium” instead of one of the other low-sodium labels (see here). Many national and store brands of beans and other canned vegetables offer no-salt-added varieties that are a good choice as well. Oftentimes, organic versions of products will have less sodium than the reduced-sodium version, so be sure to read labels to ensure you get the product you want. Amy’s Kitchen is one organic brand that offers “light in sodium” alternatives to their other canned soups and frozen meals. These products contain 50 percent less sodium than the original items. Other brands with significant low-sodium offerings include:

• 365 Everyday Value • Eden Foods • Ezekiel 4:9 Bread • Organic Valley • Westbrae Natural • Wild Planet

POTASSIUM CHLORIDE Potassium has several important roles in the body. A type of electrolyte, it helps your nerves function and your muscles contract. It also helps move waste products in and out of cells. For those who need to control their sodium intake, it’s important to know that a diet rich in potassium helps reduce the effects of sodium on blood pressure. Most whole, unprocessed foods contain

potassium. Some good sources of potassium from dietary sources include beans, dairy products, fish, fruits, lean meats, and whole grains. However, salt substitutes, which use potassium chloride, can be particularly problematic for people with kidney disease, heart disease, or diabetes. Potassium chloride can cause your body to retain water, which can be dangerous when you have any of the aforementioned conditions. Many of these products have a warning label for this reason. If your doctor approves the use of one of the salt substitute products on the market, use it sparingly; it is better for your health to learn to enjoy foods for their natural flavors, without added salt or salt substitutes.

Cooking for Flavor When you eliminate salt, you begin to notice the real taste of the foods you eat. Use the following enhancers to bring out the natural flavor of your food.

Chiles Using fresh chiles to season foods is a wonderful way to add flavor without reaching for salt. Use spicy chiles, such as fresh cayenne peppers or dried red pepper flakes, to heat things up, or milder chiles such as Fresno chiles or shishito peppers for a more muted flavor.

Citrus Juice Fresh lemon, lime, and orange juices add great flavor and a tangy note to dishes. Freshly squeezed juice is best, so aim to

keep a couple of these fruits on hand for regular use. Often, grated or minced citrus zest is included in recipes to add even more bright flavor.

Fresh Herbs Fresh herbs such as basil, cilantro, dill, parsley, rosemary, and thyme are important for adding flavor to foods. Help fresh herbs last longer by putting the cut ends in a glass filled about halfway with fresh water—like a bouquet —and covering the leaves loosely with a plastic bag, then refrigerating. Leafy herbs such as basil, cilantro, and parsley can stay fresh for up to two weeks using this simple method.

Vinegar Apple cider, balsamic, red and white wine, and rice vinegars are great for seasoning a variety of salads, meats, and grains.

They all taste different, with rice wine being the mildest.

STOCKING YOUR LOWSODIUM PANTRY Now, let’s stock your kitchen with the supplies you need to get started.

PANTRY Beans (black, black-eyed peas, kidney, white): Canned beans are great for healthy, quick, and easy meals. Look for low-sodium or, preferably, no-salt-added versions. For the lowest-sodium option, drain and rinse canned beans before using. Stock your pantry with quickcooking legumes as well, such as lentils.

Condiments: There are many condiments available for those following a low-sodium diet; however, the quantity of sodium in these condiments can vary considerably. Read both the label and the ingredient list. One condiment used in this book is whole-grain mustard, which is naturally low in sodium. Nevertheless, it is still important to check labels. Dried herbs: A dried-herb arsenal can add complex flavors to a myriad of dishes. Some of my favorite dried herbs to keep on hand include dried basil, oregano, rosemary, and thyme. Dried spices: Like herbs, spices can add intense flavor, and often a little goes a long way. Buy spices in small quantities so you can use them

before they lose their aroma, and store spices in a cool, dark place for their longest shelf life. Some of my favorites are black pepper, cayenne pepper, chili powder, cinnamon, coriander, cumin, garlic powder, onion powder, and turmeric. Fats and oils: Choose heart-healthy unsaturated fats, such as avocado, canola, or olive oil. Oils contain no sodium and are low in saturated fat. Fresh aromatics: Along with spices and herbs, aromatics such as garlic, ginger, onions, and shallots bring life to dishes and provide the base flavoring for a wide variety of foods. Yellow onions, red onions, and shallots appear in many recipes, so keep these on hand.

Maple syrup and honey: These natural sweeteners are perfect for adding a bit of sweet without using refined sugar. Purchase pure maple syrup and honey, not a blend of other sweeteners and flavorings. Nuts and seeds: Unsalted nuts and seeds, such as cashews, pumpkin seeds, sunflower seeds, and walnuts, add texture and crunch to dishes, and they are a great source of protein, potassium, and magnesium. Use nuts and seeds as snacks, in moderation, or add them to salads and baked goods. Panko breadcrumbs: These Japanese-style breadcrumbs are coarser than the Italian-style variety and the plain variety is low in sodium. Look for Kikkoman brand, which has just 35 mg sodium per ½-

cup serving. Avoid all flavored varieties and look for unseasoned options. Stock: Look for unsalted broths or stocks in beef, chicken, or vegetable varieties for the lowest-sodium option. Although water can always be substituted for broth in a pinch, using broth adds depth of flavor with little effort. Tomatoes: Fresh tomatoes are wonderful when they’re in season, but for the rest of the year, use canned tomatoes, which have been packaged at their peak of freshness. Look for no-salt-added varieties of all canned tomato products. Vinegar: Keep a few different vinegars in your pantry. The vinegars used in this book are apple

cider vinegar, balsamic vinegar, red wine vinegar, unseasoned rice vinegar, and white vinegar. Avoid seasoned rice vinegar, which is loaded with sodium. Whole grains: For optimal nutrition, select products such as pasta, cereals, and breads that list a whole grain as the first ingredient on the label. Bread can vary widely by manufacturer; many choices are high in sodium, so check the nutrition label before you buy. Use brown rice instead of white, and try some different whole grains, including barley, farro, and quinoa.

REFRIGERATOR Colorful fruits and vegetables: Select both fruits and vegetables in a range of colors. Fruits and

vegetables get their color from phytonutrients. By eating a range of colors, you ensure you’re getting a wide variety of nutrients. Apples, bananas, berries of all kinds, broccoli, carrots, eggplant, melons, red and yellow bell peppers, squash, sweet potatoes, and tomatoes are all great choices. Dairy products: Low-fat dairy products are a heart-healthy choice, so if you use full-fat milk, slowly work your way down to fat-free milk, starting first with reduced fat. Use fat-free versions of other dairy products such as sour cream and cream cheese. Choose lowersodium cheeses such as Monterey Jack, Parmesan, and Swiss, and use them sparingly. Fresh herbs: Basil, cilantro, and

parsley are three versatile herbs. Dill, mint, and oregano are also some of my favorites. Leafy green vegetables: You can eat leafy green vegetables fresh, or you can cook them quickly for an easy side dish. Some of my favorites include bok choy, collard greens, mustard greens, and spinach. Lean meats: Look for lean cuts of beef such as round steak, sirloin tip, tenderloin, and extra-lean ground beef, as well as lean pork cuts such as the tenderloin and loin chops. Trim and discard any visible fat from meats that you choose. Lean poultry: Quick-cooking lean poultry products include skinless chicken breasts and thighs and ground chicken and turkey. Look at

labels, especially if purchasing frozen poultry, to ensure that sodium has not been added during processing.

FREEZER Fish: Select fish high in omega-3s, such as mackerel, salmon, trout, and tuna. Other options, including cod, mahi-mahi, shrimp, and tilapia, are not as high in omega-3s. Choose frozen for longer shelf life, or buy fresh, if possible. Shrimp are naturally higher in sodium, so factor that into your recipes and eat them in moderation within the recommended guidelines. Frozen fruits and vegetables: Having a few bags of fruit and vegetables in the freezer is a great idea. Choose your favorites to

complete a meal, or for making smoothies, desserts, or baked goods. Check the labels to ensure no sodium or sweetener has been added during processing.

Strategies for Cooking Quickly and Efficiently Just as with anything in life, being properly prepared for your low-sodium diet is key to success. Having your pantry and refrigerator already stocked will allow you to prepare meals quickly and easily as you embark on this new way of eating.

Stock Your Pantry

Keeping pantry staples on hand is important to make cooking quick and seamless. You don’t want to have to run out to the store daily to prepare meals, so take a list with you to the grocery store and make sure you have all the basics on hand. Then, trips to the store will just involve picking up lean meats and fish, vegetables, and fruits, which form the cornerstone of your meals, and you can replace the pantry basics as you use them up.

Have the Right Tools for Quick Prep You don’t need a lot of fancy tools to cook a low-sodium diet, but there are a few that make things quicker, especially when it comes to prep. Food processor: This appliance lets you make sauces and spreads, such as

hummus and pesto, quickly and easily. You can also use it to perform tasks such as chopping vegetables and grating cheese. Hand juicer: A simple hand juicer makes extracting juices from citrus quick and simple. Immersion blender: Allowing you to blend soups right in the pot, the immersion or hand blender quickly purees soups for easy cleanup. Zester: This handy tool makes it easy to grate the zest from fresh citrus fruits for an extra pop of flavor. Be sure to remove the zest before juicing, as it is much easier to do when the fruits are firm.

Take Advantage of Healthy Convenience Foods Some convenience foods can be healthy, such as slightly processed foods that do

not contain additives. Because the focus of this book is on meals that can be made in 30 minutes, convenience foods enable you to shorten prep time and get a meal on the table quickly. Anyone who has spent time in the kitchen knows how time-consuming it can be to clean and cut fresh produce. Here are some healthy convenience foods that are usually available in the grocery store. • Fresh and frozen cubed squash • Fresh packaged broccoli florets • Frozen fruit without added sugar • Frozen vegetables (broccoli, carrots, cauliflower, corn, peas) • Shredded cabbage • Sliced and shredded carrots • Sliced mushrooms • Trimmed, packaged green beans

• Washed arugula • Washed baby spinach

Lean on Quick-Cooking Methods When you need dinner on the table fast, use these quick-cooking methods to pull everything together. Broiling: Cooking under the direct heat of a broiler is a quick-cooking method that works well for foods including seafood, steaks, and some vegetables. For the most flavor, marinate the foods before broiling and baste during the cooking process. Poaching: This cooking method involves submerging a food, typically chicken or fish, into a barely simmering liquid in a pan on the stovetop. Wine, water, and stock are all common poaching liquids, and the poaching liquid, except when

just water is used, often reduces to a flavorful sauce that enhances the taste of a dish. Roasting/baking: This hands-off cooking method requires a slight reworking of traditional recipes to clock in at just 30 minutes. By using small cuts of meat and quick preparation techniques, however, roasting allows you to get food in the oven quickly, leaving you time to prepare the rest of the meal. Or, better yet, prepare the whole meal in the oven as a sheet pan meal. Steaming: This simple method of cooking food in a steamer basket over simmering water in a tightly closed saucepan or skillet is a great way to prepare vegetables. Steamed vegetables keep their natural color, flavor, and nutritional value. The foods’ vitamins and

minerals don’t leach into the water as they do when vegetables are boiled. Stir-frying: Cooking over high heat while constantly stirring helps preserve the color and crispness of vegetables and leaves meats, poultry, and shrimp juicy and flavorful. Stir-frying is a great method for quick cooking, and although traditionally done in a wok, any large skillet can serve the purpose. Using a small amount of cooking oil, selecting lean meats, and trimming excess fat from the meat all contribute to making this a heart-healthy way of cooking.

About the Recipes The recipes in this book offer maximum flavor as you transition to a sodiumcontrolled diet. The last chapter contains pantry basics to replace some of the

processed, high-sodium foods typically found in your pantry. Along with being low in sodium, all recipes in this book were developed to support good health. Some ways in which they do that include: Emphasis on whole foods and fiber: Eating a diet rich in whole foods and fiber is key for gut health and weight maintenance. These recipes support your health by emphasizing whole foods with little use of prepared and processed products. Low in saturated fats: These recipes were developed to be low in saturated fats to support heart health. Along with using skinless poultry, lean cuts of beef, and extra-lean ground meats, the recipes use low-fat cooking methods and unsaturated oils.

No added sugar: Excess sugar in the diet can lead to weight gain and diabetes. All recipes in this book are made without the use of refined sugars, and when sugar is added, it is in the form of natural sources such as honey and maple syrup.

Recipe Labels The labels on each recipe allow you to quickly determine if a recipe is right for you. Dairy-Free recipes contain no dairy or dairy products. Gluten-Free recipes contain no wheat or wheat products. Low-Potassium recipes have fewer than 550 mg of potassium. Potassium is vital to regulating heartbeat and the functioning of our muscles. However, people with unhealthy kidneys must limit potassium to avoid creating dangerous

levels of potassium in the blood. See your doctor or dietitian to determine how much potassium is right for you, based on your individual needs and blood work results. Vegan recipes contain no poultry, meat, or fish, nor products that originate with animals, such as butter, honey, and milk. Vegetarian recipes contain no poultry, meat, or fish.

Sodium Content Because there is no one-size-fits-all lowsodium diet, the recipes in this book have a range of sodium levels to support different needs. No recipe in this book has more than 500 mg, and most are quite a bit lower than that. All recipes include an icon that indicates the amount of sodium they contain.

LOW SODIUM: 250 mg to 500 mg per serving LOWER SODIUM: 50 mg to 249 mg per serving LOWEST SODIUM: 0 mg to 49 mg per serving

Tips and Nutritional Information Each recipe includes nutritional information, which includes the sodium content, macronutrients, and potassium in all recipes, and many recipes include tips to give you even more assistance. Prep tips offer additional information about how to prepare the dish for maximum efficiency. Variation tips suggest a different way to make the dish or what to substitute for an ingredient.

Steak Tacos

2 Beef and Pork Spaghetti with Meat Sauce Beef Chili Beef, Mushroom, and Spinach Skillet Beef Stroganoff Marinated Flank Steak Steak Tacos Whole-Grain Mustard Pork Tenderloin Herbed Pork Ribs Cottage Pie Mini Meatloaves Pork Chops with Curried Applesauce Lentil and Sausage Skillet

SPAGHETTI WITH MEAT SAUCE DAIRY-FREE Prep time: 5 minutes | Cook time: 25 minutes | Serves 6

Store-bought canned and bottled pasta sauces are loaded with sodium, so being able to make a simple sauce is the perfect solution to satisfy this classic craving. Look for no-salt-added tomatoes and tomato paste to keep the sodium low. Fresh basil and oregano work well here to add nuance to a delicious sauce for coating your noodles. LOWER SODIUM 8 ounces whole-grain spaghetti 1 pound extra-lean ground beef ½ yellow onion, diced

1 (28-ounce) can no-salt-added crushed tomatoes ½ cup water 2 tablespoons tomato paste 1 tablespoon honey 1 tablespoon dried parsley 1 teaspoon garlic powder 2 tablespoons chopped fresh basil 1 tablespoon minced fresh oregano ¼ teaspoon freshly ground black pepper ¼ cup grated Parmesan cheese (optional)

1. Bring a large pot of water to a boil over high heat. Cook the spaghetti according to the package directions, drain, and set aside. 2. Meanwhile, in a large pot over medium-high heat, cook the ground beef and onion for 5 to 6 minutes, stirring occasionally to break up the beef, until browned. Drain any fat from the pot.

3. Stir in the tomatoes with their juices, water, tomato paste, honey, parsley, and garlic powder. Simmer for 15 minutes to meld the flavors. 4. Add the basil, oregano, and pepper and stir to combine. Serve the sauce over the spaghetti, sprinkled with Parmesan cheese (if using). Variation tip: Make the dish lower in carbohydrates by substituting spaghetti squash for the whole-grain pasta. To do this, halve the spaghetti squash lengthwise and scoop out the pulp and seeds with a spoon. Place the halves, cut-side down, in a baking dish with a little water. Roast in a 400°F oven for 30 to 40 minutes, depending on the size of the squash, until tender. Using a fork, scrape the “noodles” from the squash and serve them with the tomato sauce. PER SERVING: Calories: 277; Total fat: 4g; Saturated fat: 1g; Sodium: 68mg; Carbohydrates: 42g; Fiber: 5g; Protein: 23g; Calcium: 28mg; Potassium: 851mg

BEEF CHILI GLUTEN-FREE Prep time: 10 minutes | Cook time: 20 minutes | Serves 6

Chili is a classic comfort food and an easy addition to your regular diet. Because commercial brands of chili powder can contain up to 300 mg of sodium per tablespoon, a simple, homemade blend of spices enhances the dish. You can also substitute 2 tablespoons of a no-saltadded chili powder for the spices listed here, if desired. LOWER SODIUM 1 pound extra-lean ground beef 2 teaspoons dried oregano 2 teaspoons paprika 1 teaspoon ground cumin ½ teaspoon garlic powder

½ teaspoon onion powder ¼ teaspoon cayenne pepper 1 (15-ounce) can no-salt-added or low-sodium kidney beans, drained and rinsed 1 (15-ounce) can no-salt-added crushed tomatoes 1 cup water ¼ cup shredded Monterey Jack cheese ¼ cup chopped onion

1. In a large saucepan over medium heat, cook the ground beef for about 5 minutes, breaking it up with the back of a spoon, until browned. 2. Meanwhile, in a small bowl, stir together the oregano, paprika, cumin, garlic powder, onion powder, and cayenne. 3. Add the kidney beans, tomatoes with their juices, water, and spice mixture to the beef. Mix well, cover the saucepan, and bring the contents to a simmer.

Reduce the heat to medium-low and cook for about 15 minutes to meld the flavors and finish cooking the meat. 4. Serve topped with cheese and onion. Prep tip: Chili tastes even better after the ingredients blend for a day or more, making this a perfect meal prep option for the week. PER SERVING: Calories: 209; Total fat: 5g; Saturated fat: 2g; Sodium: 86mg; Carbohydrates: 19g; Fiber: 6g; Protein: 23g; Calcium: 115mg; Potassium: 920mg

BEEF, MUSHROOM, AND SPINACH SKILLET DAIRY-FREE Prep time: 5 minutes | Cook time: 25 minutes | Serves 4

Skillet dishes are an easy way to get dinner on the table quickly with minimal cleanup afterward. The mushrooms are a great meaty addition that pairs nicely with the beef—plus, mushrooms are rich in B vitamins, copper, and potassium. LOWER SODIUM 1 pound extra-lean ground beef Avocado oil cooking spray 2 cups sliced cremini, portobello, or shiitake mushrooms 2 garlic cloves, minced 1 cup small whole-grain noodles (ditalini, pastina)

2 cups unsalted beef stock 4 cups chopped spinach or baby spinach 4 scallions, white and green parts, sliced

1. In a skillet over medium-high heat, cook the ground beef for about 5 minutes, breaking it up with the back of a spoon, until browned. Remove from the skillet and set aside. 2. Drain any fat from the skillet, then coat the skillet with cooking spray. Add the mushrooms and cook over medium-high heat for 5 minutes, stirring occasionally, until browned. Add the garlic and cook for 30 seconds, until fragrant. 3. Add the noodles and stock to the skillet. Cover the skillet and cook for 10 minutes, until the noodles are tender and most of the liquid is evaporated. Stir in the spinach and cooked beef

and cook for 2 to 3 minutes, until the spinach wilts and the beef is warmed through. 4. Serve topped with scallions. Variation tip: Use any greens you like, such as bok choy, broccoli rabe, cabbage, collards, or kale, in this dish. Adjust the cooking time as needed, adding heartier greens such as broccoli rabe and collards at the beginning of cooking, and quicker-cooking greens, such as bok choy, cabbage, and kale, later on. PER SERVING: Calories: 281; Total fat: 6g; Saturated fat: 2g; Sodium: 166mg; Carbohydrates: 28g; Fiber: 5g; Protein: 31g; Calcium: 53mg; Potassium: 844mg

BEEF STROGANOFF Prep time: 10 minutes | Cook time: 20 minutes | Serves 4

With a few easy tweaks, beef stroganoff can fit into your low-sodium diet. Using low-fat sour cream keeps the fat content low, and a generous dusting of pepper and parsley adds wonderful flavor. Any type of mushroom works here, but I like to use baby portobello mushrooms. LOWER SODIUM 8 ounces (wide) egg noodles 1 pound extra-lean ground beef 1 tablespoon olive oil 1 onion, sliced 8 ounces sliced mushrooms 2 garlic cloves, minced 1 cup unsalted beef stock

½ cup low-fat sour cream ½ teaspoon freshly ground black pepper ¼ cup chopped fresh parsley

1. Bring a large pot of water to a boil over high heat and cook the noodles according to package directions. Drain and set aside. 2. Meanwhile, in a large skillet over medium-high heat, cook the ground beef for 5 minutes, breaking it up with the back of a spoon, until browned. Remove from the skillet and set aside. 3. Drain any fat from the skillet and return it to medium-high heat. Pour in the oil and heat until it shimmers. Add the onion and cook for 3 to 4 minutes, until softened. Add the mushrooms and cook for 5 minutes until the mushrooms are browned. Add the

garlic and cook for 30 seconds until fragrant. 4. Pour in the stock and add the cooked beef. Bring to a simmer. 5. Stir in the sour cream and pepper. Turn the heat to medium and heat gently for 2 minutes. 6. Stir in the noodles. 7. Serve topped with parsley. PER SERVING: Calories: 454; Total fat: 14g; Saturated fat: 5g; Sodium: 139mg; Carbohydrates: 48g; Fiber: 3g; Protein: 37g; Calcium: 57mg; Potassium: 826mg

MARINATED FLANK STEAK DAIRY-FREE | GLUTEN-FREE | LOW-POTASSIUM Prep time: 5 minutes, plus 10 minutes to marinate (optional) Cook time: 15 minutes | Serves 4

I like to serve this steak, thinly sliced, over a simple green salad topped with Italian Dressing. This is an easy meal that satisfies, but it is also delicious served with Oven Fries and steamed vegetables. The combination of lemon juice and balsamic vinegar imparts a lovely flavor without the use of salt. LOWER SODIUM 1 shallot, chopped 2 tablespoons olive oil Juice of 1 lemon 2 tablespoons balsamic vinegar

½ teaspoon dried thyme ½ teaspoon freshly ground black pepper 1 (1-pound) flank steak

1. Preheat the broiler to high. 2. In a large bowl, stir together the shallot, oil, lemon juice, vinegar, thyme, and pepper. Put the flank steak in the bowl, turning to coat. Set aside for 10 minutes to marinate, if desired. 3. Transfer the steak to a baking sheet and brush the top with some of the marinade. Broil for 5 to 7 minutes per side, until cooked to your preferred doneness. 4. Let rest for 5 minutes, then slice thinly and serve. Variation tip: If you can’t find flank steak, use tri-tip steak, top sirloin, or chicken breast instead. PER SERVING: Calories: 274; Total fat: 17g; Saturated fat: 5g; Sodium: 73mg; Carbohydrates: 3g; Fiber: