Easy but Super Tasty Low-Sodium Recipes

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Easy but Super Tasty Low-Sodium Recipes Low-Sodium Yet Flavorful Heart-Friendly Meals

by Noah Wood

Copyright © 2022 by Noah Wood. All Rights Reserved.

Copyright License Stop. What. You’re. Doing. This isn’t going to be a tiny fine print you’ll never see because I’d much rather be honest and open with you about how much I value mine and my team’s work. To be honest, I don’t know if you will ever intend to reproduce, copy, distribute (etc.). This book with anyone, but just so we’re on the same page, here goes: You aren’t allowed to make any print or electronic reproductions, sell, republish, or distribute this book in parts or as a whole unless you have express written consent from me or my team. We have worked extremely hard on all of the content you’ll find here, so please help us maintain it by not sharing it with other people. Other than that, please be careful when making our recipes! If you aren’t sure how to carry out some steps, do some research before going any further, especially if it involves using a knife or an open flame. My team nor I take any responsibility for any of the interpretations given to our recipes. See you in the kitchen!

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Table of Contents Introduction How Much Sodium Should You Consume? 1. Cinnamon Carrot Cake Smoothie 2. Strawberry Apple Smoothie 3. Banana Kale Protein Smoothie 4. Sausage Egg Muffins 5. Delicious Morning Granola 6. Morning Hash Browns 7. Caprese Avocado Toast 8. Cream Cheese Strawberry Sandwich 9. Low-Sodium Egg Salad 10. Roast Pork with Apples & Onions 11. Beef Chili 12. Beef, Mushroom, And Spinach Skillet 13. Lamb Chops with Balsamic Reduction 14. Grilled Pork Chops with Fresh Nectarine Salsa 15. Bell Peppers Stuffed with Quinoa, Chicken Parmesan 16. Maple Glazed Salmon 17. Lemon Garlic Salmon Pasta 18. Asparagus Turkey Stir-Fry 19. Chipotle Shredded Beef 20. Trout in Lemon Butter Sauce 21. Tofu in Peanut Sauce 22. Baked Fish with Potatoes Mushrooms

23. Shrimp Boil 24. Lemon Pepper Salmon 25. Tuna Kabobs 26. Dijon-Honey Pork Chops 27. Stuffed Zucchini 28. Delicious Meatloaf 29. American Goulash 30. Grilled Lemon-Rosemary Chicken Conclusion Afterthought Biography

Introduction

We all know that overeating salt is bad for us but what’s the problem, exactly? First and foremost, salt raises our bodies’ blood pressure, which has various effects and manifestations on our health. When your blood pressure is raised, this puts a strain on our arteries. And it’s harder to pump the blood around our bodies. As a result, if you have had raised blood pressure for some time, your arteries will have to adapt to the job they need to do. They become stronger and thicker. But this is not a good thing because the space in the arteries becomes narrower. Thus, it just increases your blood pressure as blood is pumped through a smaller space. Eventually, the arteries either burst or clog – and then you have a big problem. The organs don’t acquire the nutrients they need; they become damaged, and often the result is fatal. If the artery in question that bursts or becomes clogs is in the heart, the

result is a heart attack. A reduction in the blood reaching the heart results in frightening and painful angina. If the artery in question is in your brain, then a reduction in blood supply can lead to dementia, while a clot or blockage leads to a stroke. I think it’s fair to say that many of us will have witnessed the devastation of such conditions first-hand, possibly with grandparents. And obviously, everyone wants to avoid these life-changing, dangerous, and fatal health implications for themselves. The great news is you can! And you can still eat great, tasty food.

How Much Sodium Should You Consume? Current recommendations are that Americans should eat around 15002300mg of sodium per day. But you can easily exceed your daily recommended amount just by having breakfast cereal and lunch at a fastfood restaurant. The problem with salt is that it makes things taste great and cheap. Manufacturers and fast-food giants literally lace food with cheap salt. Sadly, they clearly care more about fat profits than their customers’ health. However, with the recipes in this book, you’ll find it easy to stick to these recommendations. And by aiming for a lower daily amount of sodium in your diet, you can expect to see results fast. In fact, your blood pressure can reduce in just two weeks. 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 lets you 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. 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. Begin 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 effortless 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 tsp. of dried herbs in place of 1 tbsp. 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 astounding 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.

1. Cinnamon Carrot Cake Smoothie

This would be one of the best smoothies that you can try with your loved ones. This smoothie is low in both sugar and calories but would surely help you boost your immune. Serving Size: 2 Cooking Time: 10 minutes Ingredients: 1 teaspoon cinnamon 3 tablespoons walnuts 1 banana, medium-sized, peeled 5 ounces carrot, scrubbed, chopped 1 cup ice 1 cup water Instructions: Place all ingredients in your blender; blend ‘til blended well, for a minute.

Pour the mixture into two glasses and serve.

2. Strawberry Apple Smoothie

This high-protein smoothie is full of antioxidants and has plenty of protein to help you feel full until lunch. If you are in search of an immuneboosting smoothie, then you must try this one before you have anything in the morning. Serving Size: 2 Cooking Time: 10 minutes Ingredients: 1 granny smith apple, chopped 1 large zucchini, chopped 3 ounces fresh strawberries 1 teaspoon maqui berry powder Juice of ½ lime, freshly squeezed 1 cup ice, crushed 1 cup water

Instructions: Put all ingredients in your blender, blend ‘til completely smooth & creamy, for a couple of minutes. Fill two glasses with the prepared mixture. Serve immediately; garnish each glass with a slice of zucchini & enjoy.

3. Banana Kale Protein Smoothie

This smoothie would help you build lean muscles. It really tastes great and packed with essential nutrients that you need. You would fall in love with it and would make it often for your loved ones. Garnish your drink with a fresh kale leave, if desired. Serving Size: 2 Cooking Time: 10 minutes Ingredients: 1 medium-sized banana, peeled 1 and ½ ounces red Russian kale 1 nectarine, pitted 1 tablespoon pea protein 1 cup ice, crushed 1 tablespoon hemp seeds 1 cup water

Instructions: Add all ingredients to your blender, blend ‘til completely smooth, on high power. Fill the glasses with the prepared mixture. Serve immediately & enjoy.

4. Sausage Egg Muffins

The best part about this recipe is that it requires much less effort and tastes absolutely delicious. To give this recipe a fluffier consistency, feel free to add some milk. Serving Size: 12 Cooking Time: 50 minutes Ingredients: ½ can (4 ounces) green chili peppers, chopped & drained ½ pound ground pork sausage 1 teaspoon garlic powder Pepper & salt to taste 12 beaten eggs, large-sized 1 small onion, chopped Instructions: Lightly grease a standard-sized muffin tin with 12 cups, and then preheat your oven to 350 degrees F in advance.

Next, over moderate heat in a deep, large skillet, cook the sausage until evenly brown. Place it on paper towels to drain & set aside. Combine eggs with sausage, garlic powder, onion, chilies, pepper, and salt in a large-sized mixing bowl; mix well. Fill each prepared muffin cup with approximately ¼ cup of the prepared sausage mixture. Bake until the egg has just set, for 15 to 20 minutes.

5. Delicious Morning Granola

You would fall in love with this breakfast recipe. A quick breakfast recipe with loaded protein to keep you satisfied till the next meal. You can skip using almonds and can use unsweetened coconut to its place. You can even use ½ of applesauce and ½ of canola oil. Serving Size: 30 Cooking Time: 40 minutes Ingredients: 1 and ½ cups wheat germ 8 cups rolled oats 1 cup sunflower seeds 1 ½ cups oat bran 1 tablespoon ground cinnamon ½ cup brown sugar 1 cup each of finely chopped almonds, pecans & walnuts ¼ cup maple syrup

1 tablespoon vanilla extract ¾ cup honey 2 cups sweetened dried cranberries or raisins 1 cup vegetable oil 1 and ½ teaspoons salt Instructions: Line 2 large-sized baking sheets with aluminum foil or parchment and then preheat your oven to 325 degrees F in advance. Next, combine wheat germ with oats, almonds, sunflower seeds, oat bran, walnuts, and pecans in a large-sized mixing bowl. Stir the oil with honey, maple syrup, brown sugar, cinnamon, vanilla, and salt over moderate heat in a large saucepan. Bring the mixture to a boil and pour the prepared mixture on top of dry Ingredients; give it a good stir until nicely coated. Evenly spread out the mixture over the baking sheets. Bake for 15 to 20 minutes, ‘til toasted and crispy; don’t forget to stir the ingredients once during the baking process. Allow to cool then stir in your cranberries or raisins. Store the prepared granola in an airtight container.

6. Morning Hash Browns

Absolutely delicious and mouth-watering! Rather than use the russet, you can even use sweet potatoes and flavor them with ground cloves, allspice, cinnamon, pepper, nutmeg, and salt. You can even shred the potato in a food processor and keep them in a freezer until required. Serving Size: 4 Cooking Time: 40 minutes Ingredients: 2 russet potatoes, medium-sized, shredded ¼ cup all-purpose flour 1 organic egg ½ onion, medium-sized, finely chopped 1 cup oil, as required, for frying A pinch each of pepper & salt or to taste Instructions:

Rinse the shredded potatoes until cold, running tap water, and then drain & squeeze them dry. Place the shreds in a large-sized mixing bowl & mix in the flour, egg, and onion until distributed evenly. Next, fill a large, heavy skillet with approximately ¼” of oil and heat it over medium-high heat until sizzling hot. Once done, carefully place potatoes into the hot pan in a ½” thick layer. Prepare separate piles like pancakes or cover the bottom of your pan completely. Cook until the bottom is nicely browned; carefully flip them over & cook the other side until they turn brown as well. Remove from the pan & place them on paper towels to drain. Season with pepper and salt; then serve immediately & enjoy.

7. Caprese Avocado Toast

You can also add fresh lettuce pieces to this recipe. This recipe is quite easy to prepare. This toast is high in fiber and calcium, which is good for your overall gut health. Serving Size: 2 Cooking Time: 20 minutes Ingredients: 4 tomato slices 1 ripe avocado 2 slices of fresh mozzarella cheese, sliced 1 tablespoon lemon juice, fresh 2 slices of bread, preferably whole-wheat ¼ teaspoon ground pepper 2 teaspoons balsamic vinegar 4 leaves basil, torn

Instructions: Toast the bread for a few minutes, ‘til browned lightly. Mash the avocado in a small-sized mixing bowl. Stir in the freshly squeezed lemon juice & pepper. Once done, evenly spread the prepared avocado mixture over the toast. Top with tomato, mozzarella & basil then, drizzle with the vinegar. Serve immediately & enjoy.

8. Cream Cheese Strawberry Sandwich

This recipe is easy to digest and packed with essential nutrients and vitamins. For a sweet flavor, feel free to sprinkle some brown sugar on top of everything. My family just loved the taste and enjoyed it a lot. Serving Size: 1 Cooking Time: 20 minutes Ingredients: 2 medium strawberries, sliced 2 thin slices of whole-wheat sandwich bread ⅛ teaspoon orange zest, grated 1 tablespoon cream cheese, low-fat ¼ teaspoon honey Instructions: Combine the orange zest, honey, and cream cheese in a medium-sized mixing bowl. Spread the cheese mixture evenly over the bread. Place strawberries on a bread piece & top with a piece of bread.

9. Low-Sodium Egg Salad

I served this egg salad in a sandwich, and my guests loved it. Feel free to cut the crust away from the sandwich bread and then cut it further into squares or triangles. Serving Size: 4 Cooking Time: 30 minutes Ingredients: 8 organic eggs, hard-boiled, chopped ½ teaspoon onion powder 2 tablespoon mayonnaise ⅓ cup light sour cream 1 teaspoon red wine vinegar ½ teaspoon ground mustard 2 bunches of green onion, chopped ⅛ teaspoon each of black pepper & paprika Instructions: Combine the mayonnaise with red wine vinegar, sour cream, ground

mustard, onion powder, paprika, and black pepper in a large mixing bowl. Give the ingredients a good stir ‘til combined well. Add in the green onion and hard-boiled eggs; stir the ingredients until blended well. Feel free to sprinkle more of paprika on top. Serve immediately & enjoy.

10. Roast Pork with Apples & Onions

The onions and apples complement the roast pork. The meat would melt in your mouth, and your family would love the taste. I served mine with some green beans and cilantro rice. Serving Size: 8 Cooking Time: 1 hour and 25 minutes Ingredients: 3 Golden Delicious apples, large, cut into 1” wedges 1 tablespoon olive oil 1 boneless pork loin roast (2 pounds) 2 large onions, cut into ¾” wedges 1 teaspoon dried rosemary, crushed or 1 tablespoon fresh rosemary, minced 5 garlic cloves, peeled ¼ teaspoon each of pepper & salt Instructions:

Preheat your oven to 350 degrees F in advance. Sprinkle the roast with pepper and salt. Next, heat up the oil over medium heat in a large, nonstick skillet until hot. Once done, cook the roast until all sides turn brown. Immediately transfer to a lightly coated roasting pan. Place onions, garlic, and apples around the roast, then sprinkle with the rosemary. Roast in your preheated oven for 45 to 55 minutes; during the cooking process, don’t forget to turn the garlic, onion, and apples once. Remove from the oven & loosely tent with aluminum foil. Let stand for 8 to 10 minutes. Then slice the roast. Serve warm with the apple mixture. Enjoy.

11. Beef Chili

Chili is classic comfort food and 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. If desired, you can substitute 2 tablespoons of a no-salt-added chili powder for the spices listed here. Serving Size: 6 Cooking Time: 30 minutes Ingredients: 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 kidney beans, rinsed and drained, no-salt-added 1 (15-ounce) can crushed tomatoes, no-salt-added 1 cup water ¼ cup shredded Monterey Jack cheese ¼ cup chopped onion Instructions: In a huge saucepan over medium heat, cook the ground beef for about 5 minutes, breaking it up with the back part of a spoon, ‘til browned. Meanwhile, in a small bowl, stir together the oregano, paprika, cumin, garlic powder, onion powder, and cayenne. Add the kidney beans and 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 and cook for about 15 minutes to enhance the flavors and finish cooking the meat. 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.

12. Beef, Mushroom, And Spinach Skillet

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. Serving Size: 4 Cooking Time: 30 minutes Ingredients: 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 Instructions:

In your skillet over medium-high heat, cook the ground beef for about 5 minutes, breaking it up with the back part of a spoon, until browned. Remove from the skillet and set aside. 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, occasionally stirring, until browned. Add the garlic, then cook for 30 seconds until fragrant. Add the noodles and stock to the skillet. Cover the skillet, then cook for 10 minutes, ‘til 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. 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.

13. Lamb Chops with Balsamic Reduction

You get plenty of protein with this recipe. You can even replace the herbs with Herbes de Provence. Just serve this recipe over some steamed cooked rice and enjoy the taste. Serving Size: 4 Cooking Time: 35 minutes Ingredients: ½ teaspoon dried thyme 4 lamb chops (4-ounce each) (approximately ¾” thick) ¾ teaspoon dried rosemary 1 tablespoon butter ¾ cup chicken broth ¼ cup shallots, minced 1 tablespoon olive oil ¼ teaspoon dried basil

A pinch each of pepper and salt or to taste ⅓ cup aged balsamic vinegar Instructions: Combine the rosemary with thyme, basil, pepper, and salt in a small cup or bowl. Coat both sides of the lamb chops with this prepared mixture. Arrange them on a large plate; cover & let rest until the chops absorb the flavors, for 12 to 15 minutes. Next, over medium-high heat in a huge skillet, heat up the olive oil until hot. Once done, carefully place the chops into the hot skillet and then cook until you get your desired doneness, for 3 to 5 minutes on each side. Remove to a large serving platter & keep the pieces warm. Add shallots to the hot skillet & cook until just browned, for a couple of minutes. Stir in the vinegar; as you cook, don’t forget to scrape any lamb bits from the bottom of your skillet and then, stir in the broth. Continue cooking & stirring until the sauce has decreased by half, for 5 minutes, over medium-high heat. Remove from heat & stir in the butter. Pour mixture on top of your lamb chops; serve hot & enjoy.

14. Grilled Pork Chops with Fresh Nectarine Salsa

The combination of salsa and pork chops makes this recipe a hit. Not only has it tasted so great, but it’s also packed with essential nutrients as well. Rather than using the nectarines, feel free to use peaches. Serving Size: 4 Cooking Time: 40 minutes Ingredients: 8 boneless pork loin chops (4-ounce each) 1 ripe tomato, seeded and diced 2 tablespoons fresh cilantro, chopped ¼ cup onion, diced 2 peaches nectarines, pitted & diced 1 teaspoon ground cumin 2 tablespoons lime juice, fresh 1 teaspoon chili powder 2 tablespoons olive oil ¼ teaspoon red pepper flakes, crushed or to taste

A pinch of ground black pepper & salt Instructions: Preheat an outdoor grill over medium-high heat in advance. Lightly oil the grate & set approximately 4” from heat. For Salsa: Combine nectarines with cilantro, onion, tomato, red pepper flakes, and lime juice in a large-sized mixing bowl; gently toss to blend and then season with salt. Cover & refrigerate until the flavors blend together, for half an hour. Stir the chili powder, cumin, pepper, and salt in a small-sized mixing bowl. Place olive oil in a small bowl. Next, brush the chops with olive oil & then, evenly season with the prepared cumin mixture on both sides. Place the coated pork loin chops over the hot grill. Cook for 3 to 5 minutes per side, ‘til juices run clear and lightly browned. Place the pork chops on large serving plates; top each plate with a generous spoonful of prepared salsa. Serve and enjoy.

15. Bell Peppers Stuffed with Quinoa, Chicken Parmesan

If you love chicken parmesan, for sure, you’ll also be delighted with this recipe in which the bell peppers are stuffed with chicken, Parmesan cheese, and quinoa. Serving Size: 4 Cooking Time: 1 hour Ingredients: 1 tablespoon olive oil 2 cups onion, chopped 4 cloves garlic, crushed and minced 1 cup quinoa, rinsed and drained 1 and ¼ cups water 2 cups reduced-sodium marinara sauce 3 cups chicken breast, cooked and shredded ½ cup Parmesan cheese, grated 1 cup fresh basil, chopped and divided

4 large bell peppers, tops trimmed ½ cup mozzarella cheese Instructions: Preheat your oven to 350 degrees F. Pour the oil into a pan over medium heat. Cook the onion and garlic for 5 minutes. Stir in the quinoa and cook for 30 seconds. Pour in the water. Increase the heat to medium-high and bring it to a boil. Slightly reduce the heat and simmer while covered for 15 minutes. Remove from the stove. Let sit for 5 minutes. Add the marinara sauce, chicken, Parmesan cheese and half of the basil leaves. Place the bell peppers on a baking pan. Stuff each bell pepper with the chicken and quinoa mixture. Roast in the oven for 15 minutes. Sprinkle the top with the mozzarella cheese. Roast for another 5 minutes. Garnish with the remaining basil leaves.

16. Maple Glazed Salmon

Among the many ways to cook salmon, this one is something that would forever stick in your memory because it packs in so much flavor and healthy goodness. Serving Size: 4 Cooking Time: 15 minutes Ingredients: 1 tablespoon olive oil 1/8 cup white miso 1 tablespoon lemon juice 1 tablespoon lime juice Pepper to taste Pinch cayenne pepper 1 tablespoon maple syrup 4 salmon fillets Lemon slices (qty. as desired)

Instructions: Cover your baking pan with foil. In a bowl, mix the oil, miso, lemon juice, lime juice, cayenne, pepper, and maple syrup. Brush both sides of the salmon with the miso mixture. Place on the baking pan. Top with the lemon slices. Broil for 12 minutes.

17. Lemon Garlic Salmon Pasta

Try this recipe if you’re craving pasta but bored with the usual carbonara or Bolognese that you always eat. This one infused linguine with lemon garlic flavors and umami from salmon. Serving Size: 4 Cooking Time: 20 minutes Ingredients: 5 tablespoons olive oil 5 cloves garlic, crushed and minced ¼ teaspoon crushed red pepper 1 tablespoon lemon juice 1 teaspoon lemon zest 1 teaspoon anchovy paste 1 cup salmon, cooked and flaked 3 tablespoons parsley, chopped Salt to taste

4 cups cooked whole wheat linguine Instructions: In a pan over medium heat, pour the oil and stir in the garlic, red pepper, lemon juice, lemon zest, and anchovy paste. Cook for 3 minutes. Add ½ cup water, parsley, and salt. Cook while stirring for 2 minutes. Pour the sauce onto the cooked pasta. Top with the salmon flakes.

18. Asparagus Turkey Stir-Fry

This asparagus turkey stir-fry is a speedy and effortless dinner alternative that is superb to prepare on one of your busy days. You can also prepare it when you want to make something quick but still tasty and healthy. The turkey stir-fry gets ready to eat within just 20 minutes. You can experiment with various combinations; the feature makes the dish multifaceted. The match of turkey with the earthy green asparagus, pimientos, and savory soy sauce is out of this world. Do try the recipe! Serving Size: 4 Cooking Time: 20 minutes Ingredients: 1 pound turkey breast tenderloins (sliced) 1 pound asparagus (trimmed and sliced) 2 ounces pimientos (sliced and drained) ¼ cup chicken broth 2 tablespoons canola oil 1 tablespoon lemon juice 2 teaspoons cornstarch

1 teaspoon soy sauce 1 garlic clove Instructions: In a bowl, mix lemon juice, cornstarch, soy sauce, and broth well. Keep it aside. Heat the oil in a pan. Once the oil is heated up, stir fry the turkey with garlic until the pink color of the meat disappears. Remove the turkey from the pan and keep it warm. Add another tablespoon of oil and heat it. Stir fry the asparagus and let it cook until it becomes crispy and softened. Then, add pimientos and broth mixture. Stir for a minute. Add the cooked turkey into the pan and cook it through. Serve immediately.

19. Chipotle Shredded Beef

This delectable and tender recipe of shredded chipotle beef is cooked within a slow cooker, and it has the correct amount of spices which is perfect for burritos as well as tacos; eat it with any of them. But you can definitely beat the cooking time. Must try the recipe right away! Serving Size: 10 Cooking Time: 8 hours Ingredients: 2 and ½ cups beef chuck roast (boneless) 5 cups brown rice (cooked) 28 ounces tomato (diced) 1 onion (chopped) 6 garlic cloves (diced) ¼ cup chipotle peppers in adobo sauce ¼ cup cider vinegar 2 bay leaves

2 tablespoons brown sugar 1 teaspoon canola oil ½ teaspoon cumin (grounded) ½ teaspoon pepper ½ teaspoon paprika ¼ teaspoon cinnamon (grounded) Cheddar cheese (shredded), qty. as desired Sour cream (reduced), qty. as desired Instructions: Spray cooking oil in a pan over medium-high flame. Add onion and stir for 2-3 minutes. Then add tomatoes, garlic, vinegar, peppers with sauce, spices, sugar, and bay leaves. Let it boil while reducing the flame to simmer for 4-6 minutes. Place the beef chuck roast in your slow cooker and also add the tomato mixture. Cover it and cook for 8 hours. Remove the bay leaves and roast. Let the roast get cool a little bit. Take off the fat from cooking juices. Scrap the roast with the help of a fork. Add cooking juices with the roast back into the slow cooker. Heat through. Garnish it with cheese and sour cream. Serve with rice.

20. Trout in Lemon Butter Sauce

For something quick and easy, try this fish fillet recipe. In this recipe, you’ll be coating the fish fillet with lemon glaze and serve it with leafy greens. Serving Size: 4 Cooking Time: 25 minutes Ingredients: 4 ounces fish fillets Salt and pepper to taste ¼ cup low-fat milk ¼ cup whole-wheat flour 1 tablespoon olive oil 1 tablespoon shallot, chopped 2 tablespoons low-sodium chicken broth 1 tablespoon freshly squeezed lemon juice 1 tablespoon butter 1 tablespoon fresh parsley

Instructions: Season the fish with salt and pepper. Pour the milk into a dish. Put the flour in another. Dip each fish fillet into the milk and coat it with flour. Pour the oil into a pan over medium heat. Cook the fish for 3 to 4 minutes per side. Transfer to a plate. Add the rest of the ingredients to the pan. Serve the fish with the wilted greens and pour the sauce on top.

21. Tofu in Peanut Sauce

If you have your leftover rice from last night’s dinner, this is one way to make good use of it. This stir-fried tofu with snow peas is also a good option when you’re busy on a weeknight but want something delicious and filling. Serving Size: 4 Cooking Time: 30 minutes Ingredients: 3 tablespoons rice vinegar ¼ cup peanut butter 2 teaspoons brown sugar 2 tablespoons reduced-sodium soy sauce 1 teaspoon hot sauce 14 ounces firm tofu, sliced into cubes 4 teaspoons vegetable oil, divided 3 cloves garlic, crushed and minced

2 tablespoons ginger, grated 2 cups snow peas 14 ounces frozen stir-fry veggies 4 tablespoons peanuts (unsalted), toasted 2 cups cooked rice Instructions: Prepare the peanut sauce by mixing the vinegar, peanut butter, brown sugar, soy sauce, and hot sauce. Set aside. Pour half of the oil into your pan over medium heat. Cook the tofu until golden. Drain on your plate lined with a paper towel. Pour the remaining oil into the pan. Add the garlic, ginger, snow peas, and frozen vegetables. Stir fry for 4 minutes. Stir in the sauce. Put the tofu back into the pan. Cook for 30 seconds, stirring frequently. Serve on top of the rice, then sprinkle with the peanuts.

22. Baked Fish with Potatoes Mushrooms

Only 15 active preparation time is needed to whip up this outstanding meal that’s inspired by southern French cuisine. If you don’t have cod, you can also make use of other fish fillets like grouper or halibut. Serving Size: 4 Cooking Time: 1 hour Ingredients: 1 pound mushrooms, sliced 1 pound potatoes, sliced into cubes 2 tablespoons olive oil, divided Salt and pepper to taste 2 cloves garlic, sliced 4 cod fillets (4-ounce each) 4 tablespoons freshly squeezed lemon juice 1 teaspoon Herbes de Provence Instructions:

Preheat your oven to 425 degrees F. In a baking pan, toss the mushrooms and potatoes in half of the oil and season with salt and pepper. Bake in the oven for 40 minutes. Stir and add the garlic. Put the fish fillets on top. Drizzle with the remaining oil and lemon juice. Season with the Herbes de Provence. Bake for 15 minutes.

23. Shrimp Boil

Here’s an irresistible dish that you’d want to serve when you have friends over. Your friends will adore the combination of corn, shrimp, and sausages. Serving Size: 4 Cooking Time: 40 minutes Ingredients: 3 tablespoons freshly squeezed lemon juice ¼ cup Old Bay seasoning 12 cups water 8 ounces baby potatoes, sliced in half 8 ounces shrimp 2 ears corn, cut in half 1 leek, chopped 5 ounces chicken sausage, sliced

Instructions: Stir the lemon juice and Old Bay seasoning into the water in a pot. Bring to a boil. Add the baby potatoes and cook for 15 minutes. Stir in the shrimp, corn, leek, and sausage. Cook for 6 minutes. Pour the sauce over the shrimp mixture and serve.

24. Lemon Pepper Salmon

This dish is too easy to cook that there’s a good chance that you’re going to regularly include this in your menu. You’d love how wrapping the fish seals in all the flavors and moisture and makes cleanup simpler. Serving Size: 4 Cooking Time: 25 minutes Ingredients: 4 salmon fillets (4-ounce each) Salt to taste 2 tablespoons butter (unsalted) 1 lemon, sliced thinly 1 teaspoon lemon pepper Parsley, chopped (qty. as desired) Instructions: Preheat your grill.

Place the salmon fillets on top of the foil sheet. Top each fillet with salt, butter, lemon slice, lemon pepper, and parsley. Wrap the fish with foil. Place on the grill, then cook for 10 minutes. Flip and cook for another 5 minutes.

25. Tuna Kabobs

These kabobs are very soft and delicious. The best part about this recipe is that you can serve these kabobs as a snack as well. Serving Size: 4 Cooking Time: 40 minutes Ingredients: 1 pound tuna steaks, cut into 1” cubes ½ cup corn, frozen & thawed 2 tablespoons fresh parsley, coarsely chopped 1 jalapeno pepper, seeded & chopped 4 green onions, chopped 1 medium mango, peeled & cut into 1” cubes 2 sweet red peppers, large, cut into 2x1” pieces 1 teaspoon coarsely ground pepper 2 tablespoons lime juice, freshly squeezed Instructions:

For salsa: combine corn with green onions, jalapeno pepper, parsley & lime juice in a tiny mixing bowl; set aside. Rub the tuna with some pepper. Thread red peppers alternately with mango and tuna on four soaked wooden or metal skewers. Place the prepared skewers on a grill rack, preferably greased. Cover & cook over medium heat for 10 to 12 minutes, until peppers are tender & the middle of tuna is slightly pink, turning occasionally. Serve with the prepared salsa and enjoy.

26. Dijon-Honey Pork Chops

If you are searching for something nice and crispy for your guests, then you must try this one. Absolutely delicious and easy to prepare! You can double the sauce per your requirements and can also grill the chops before adding them to the hot sauce. Serving Size: 4 Cooking Time: 40 minutes Ingredients: 4 pork loin chops, boneless (5 ounces each) 1 tablespoon Dijon mustard 2 teaspoons canola oil 1 tablespoon honey ½ cup orange juice 1 teaspoon lemon-pepper seasoning, salt-free Instructions:

Sprinkle the pork chops with salt-free seasoning. Next, over medium heat in a large, nonstick skillet, heat up the oil until hot. Cook the chops until both sides turn brown. Whisk orange juice with honey and mustard in a small-sized mixing bowl until blended well; pour this mixture on top of the chops. Bring to a boil over moderate heat. Decrease the heat; cover & let simmer for 5 to 8 minutes. Remove the chops from the pan & keep them warm. Bring sauce to a boil; continue to cook the mixture until reduced to approximately ¼ cup, stirring the ingredients every now and then. Serve the hot cooked chops & enjoy.

27. Stuffed Zucchini

People often grow zucchini in their gardens and end up with a huge surplus. Stuffing zucchini with tender ground chicken, quinoa, vegetables, and herbs is a magnificent use for this mild, nutritious vegetable. Zucchini is rich in vitamin A, antioxidants, and fiber, so it can help lower blood sugar, promote healthy digestion, and reduce the risk of heart disease. Serving Size: 4 Cooking Time: 1 hour Ingredients: 2 teaspoons olive oil, and more for greasing the baking dish 4 medium zucchinis, halved lengthwise and scooped out, leaving a shell 1 pound extra-lean ground chicken 1 green bell pepper, chopped ½ sweet onion, chopped

2 teaspoons minced garlic 1 cup cooked quinoa 1 teaspoon fresh thyme, chopped 1 teaspoon fresh basil, chopped Black pepper, freshly ground 1 cup shredded cheddar cheese Instructions: Preheat your oven to 350 degrees F. Lightly oil a 9-by-13-inch baking dish and place the zucchini in, hollow-side up. Set aside. Heat the oil in a skillet over medium-high heat. Add the chicken and cook completely, about 10 minutes. Stir in the bell pepper, onion, and garlic and sauté until the vegetables are softened, about 4 minutes. Stir in the quinoa, basil, and thyme. Season the filling with pepper and remove from the heat. Spoon the filling evenly between the zucchini and sprinkle with the cheddar. Bake ‘til the zucchini is tender, and the filling is heated through, about 25 minutes. Serve warm. Store any leftover stuffed zucchini in a covered container in the refrigerator for up to 2 days.

28. Delicious Meatloaf

This recipe has amazing taste and quite easy to prepare. You can even use 1 pound ground pork and 1 pound ground beef and add some thyme to the spice and some red pepper, preferably diced to the veggies. Serving Size: 8 Cooking Time: 1 hour and 25 minutes Ingredients: 2 pounds lean ground beef ½ cup onion, finely chopped 1 teaspoon garlic, minced 1/3 cup carrot, finely chopped 1 organic egg 2 teaspoons sodium-free herbs of your choice 1 cup rolled oats 1/3 cup celery, finely chopped 1 tablespoon Worcestershire sauce

½ cup milk 1 tablespoon olive oil ½ teaspoon ground pepper For Sauce: 1 tablespoon yellow mustard 8 ounces tomato sauce, without added salt 1 tablespoon cider vinegar ¼ cup brown sugar Instructions: Preheat your oven to 350 degrees F in advance. Over moderate heat in a large saucepan; heat up the olive oil until hot, and then sauté the onion with carrot and celery until tender; let slightly cool. Next, using hands, combine the entire meatloaf ingredients together in a large-sized mixing bowl. Prepare a loaf from the mixture and place it in the baking pan. Combine the entire sauce ingredients in a small-sized mixing bowl; evenly spread on top of the meatloaf. Bake for an hour.

29. American Goulash

A perfect weekend lunch recipe for your loved ones! Once you prepared this recipe, you would definitely be making it again. Serving Size: 6 Cooking Time: 30 minutes Ingredients: 1 pound ground beef 1 pound medium shells or elbow macaroni, low sodium 16 ounces tomato sauce, without added salt 1 medium onion, chopped 1 cup Swiss cheese, shredded 4 garlic cloves, diced 1 tablespoon red wine vinegar 1 teaspoon ground black pepper 2 cups tomatoes, diced 1 tablespoon olive oil

1 bell pepper, chopped 1 tablespoon paprika Instructions: Over moderate heat in a large pot or sauté pan; heat up the oil until hot. Once done, add the onion, garlic, peppers, and ground beef; cook until the peppers and onions turn translucent, and the beef is browned. Next, add the black pepper, paprika, tomatoes, red wine vinegar, and sauce; let the ingredients simmer for 8 to 10 minutes, stirring every now and then. In the meantime, prepare the pasta until al dente; drain well & add to the sauce and meat; cook for 5 minutes more. Serve in individual bowls; top each bowl with some shredded cheese. Enjoy.

30. Grilled Lemon-Rosemary Chicken

This light, scrumptious, speedy, and easy-to-make recipe is loaded with an exceptional flavor. The role played by rosemary perfectly complements the strong flavor of garlic and the very mild sour and refreshing flavor of lemon. The recipe is a must-try for this summer, and you will keep making it for sure as your family will beg for it repeatedly. Serving Size: 6 Cooking Time: 15 minutes Ingredients: 6 ounces chicken breasts (skinless, boneless, and halved) ¼ cup lemon juice 3 tablespoons honey 2 teaspoons canola oil 1 teaspoon rosemary (dried, crushed) ½ teaspoon salt ⅛ teaspoon black pepper powder Instructions:

Add canola oil, salt, pepper, rosemary, lemon juice, and honey in a large zip lock bag. Mix well. Then add chicken also, lock the bag and shake it up to coat the chicken. Refrigerate this for 2 hours. Strain and decant the marinade. Spray the cooking oil on a paper towel and coat the grill rack by using tongs. Grill the chicken for 6-8 minutes from both sides over medium flame. Keep it covered. Serve hot!

Conclusion So, here you have all of the recipes with you. I hope you have enjoyed the time reading this cookbook. You might be quite familiar with the recipes by now. It is your turn now to head to the kitchen and let your friends and family know that low sodium or low salt can be as tasty as it is healthy. And astonish them with your out-of-this-world cooking skills. Experiment with the recipes, and you might come up with your own new dishes. You can also share the recipes with your friends as well as with your relatives, especially those who need them. Have a great time cooking food, eating it, and spending quality time with your precious family members. Eat healthy food and live a healthy lifestyle. Happy cooking!

Afterthought

What a year, huh? Life is always full of ups and downs, but let’s just say the virus took us all by surprise. Fortunately, some of us found a new sense of comfort in-home cooking, which helped us keep our sanity—if only a little longer. All I wanted to say is thank you. Thank you for letting me enter your kitchen and fill your days with tasty recipes, even if life is a little crazy right now. No matter what you’re going through, things will be okay. Just remember to take life one recipe at a time. Even the worst of days can be turned around with a nice meal, as I’m sure you’ve come to find with my cookbooks. I know because cooking certainly helped me push through some of the hardest moments of my life. Thus, I wanted to give back to you by asking what kind of content you’d like to see more of from me. Would you like to see a comfort food book? What about a quick dinner on a budget? Being on the other end of this book only means that it’s important for me to continue connecting with you through the recipes I make, so this is me asking… What would you like to cook next? Your ideas could inspire my upcoming books!

Thanks, Noah W.

Biography Noah was always the one assaulting the cookie jar throughout the day for a quick snack from an early age. Over the years, his love of cookies turned into an unparalleled curiosity that led him to the kitchen in search of the best recipes. As he got older, he wasn’t the one emptying the cookie jar as much as he was the one filling it with different cookies every week! His friends and family loved all of his recipes so much that, soon, the whole neighborhood was placing orders for Noah’s baked goods. It was a lot of hard work, but it helped him grow enough confidence to start his own baking business and pursue a degree in Pastry Arts! When he’s not making cookies, he’s sharing them with all of his loved ones because “you can’t deal with life when you’re low on cookies.” Still, he likes to keep his personal cookie jar well-stocked and enjoys an occasional cup of coffee with cookies with his fiancé and two dogs, Figaro and Oreo.