500 Low Sodium Recipes (55 page)

Slicer

This was a closeout floor model that I bought years ago. Before going on the low sodium diet I used to buy deli meat in bulk and slice it
myself. Now it’s most often used to slice a roast or smoked piece of meat for sandwiches.

Slow Cooker

I’ve tried to avoid calling it a Crock-Pot, which is a trademark of Rival. Anyway, whatever the brand, no kitchen should be without one.

Smoker

This was another pre-diet purchase that has been used even more since. The one I have is a Brinkman that originally used charcoal. I bought an add-on electric heat source for it that works a lot better in cold weather. Not only do I like the way it does ribs and other traditional smoked foods, but we also use it fairly regularly to smoke a beef or pork roast or turkey breast to use for sandwiches.

Springform Pan

A round, straight-sided pan. The sides are formed into a hoop that can be unclasped and detached from its base.

Steamer (Rice Cooker)

I use this primarily for cooking rice, but it’s really a Black and Decker Handy Steamer Plus that does a good job steaming vegetables too. It does make excellent rice, perfect every time. So I guess the bottom line is that those of you who have trouble making rice like me (probably because like me you can’t follow the instructions not to peek) should consider getting one of these or one of the Japanese-style rice cookers.

Stockpot

The key here is to spend the extra money to get a heavy-gauge one (another thing I eventually learned from personal experience). The lighter-weight ones not only will dent and not sit level on the stove, but will burn just about everything you put in them. Mine also has a heavy glass lid that seals the moisture in well.

Turbocooker

Another infomercial sale. It is a large, dome-lidded fry pan with racks that fit inside it. You can buy them at many stores too, but mine is the “Plus” model that has two steamer racks and a timer. It really will cook a whole dinner quickly, “steam frying” the main course and steaming one or two more items. The only bad news is most of the recipes involve additions and changes every few minutes, so even if you only take a half hour to make dinner, you spend that whole time at the stove.

Turkey Fryer

Mine is a KingCooker. These have gotten really popular in recent years. The upside is that you can cook a turkey quickly (about an hour for a bird less than 20 pounds) and that the result is juicy and crispy skinned. The down side, of course, is the extra fat that gets absorbed.

Waffle maker

We don’t use this often, but it makes a nice change of pace for breakfast or dinner.

Wok

A round-bottomed pan popular in Asian cooking.

U.S. Food and Drug Administration (FDA)
www.fda.gov

U.S. Department of Agriculture (USDA)
www.usda.gov

National Academy of Sciences, Institute of Medicine (IOM)
www.iom.edu

United Kingdom Department of Health
www.dh.gov.uk

National Research Council of the National Academies
www.nationalacademies.org

Low Sodium Cooking (my website)
www.lowsodiumcooking.com

Both of these stores specialize in organic and gourmet foods and offer a great selection of low sodium foods.

Whole Foods
www.wholefoodsmarket.com

Trader Joe’s
www.traderjoes.com

AccuChef
www.accuchef.com
Sells software for calculating nutritional information for recipes.

Healthy Heart Market
www.healthyheartmarket.com
Specializes in low sodium items and carries some things that you probably didn’t even know came in low sodium versions. Healthy Heart Market ships to the United States and Canada.

Salt Watcher
www.saltwatcher.com
Carries a large variety of all low sodium items, including some deli items and cheeses, as well as other hard to find items. Only ships to the United States.

Putting together a book like this requires a lot of help. It would be impossible to list everyone by name, but I’d like to recognize the following people. My wife, Ginger, and children, Tori, Ted, and Ben have spent the last seven years “testing” these and many other low sodium recipes. Over this time they’ve learned that low sodium food can taste good, but they’ve also shared in the failures. Often it takes several tries to get a recipe that you are happy with. Some of the early versions are less of a pleasure to eat, but eat them they did.

All of the people in the Quayside Publishing Group at Fair Winds Press have been great. Their expertise at editing and producing great books shows in the final product. I’d like to mention specifically, Aimee Chase, who first believed in the idea that became this book, and John Gettings, who shepherded this neophyte author through the process of creating and publishing in book form.

Pete Eiden, the founder of
HealthyHeartMarket.com
, was the person who actually got me started down the path that eventually became this book when he published one of my recipes in his newsletter.

The subscribers of my own
LowSodiumCooking.com
newsletter have inspired me to keep doing this for more than six years, many silently by continuing to subscribe, but many others in a more active manner. Their comments, recipe submissions, and the heartwarming stories about how the recipes have made a difference in their lives are what continue to make it worth doing.

Dick Logue
had a low sodium lifestyle forced upon him when he was diagnosed with congestive heart failure. He decided to use his love of cooking to help him create low sodium versions of the foods he loved. He lives on a little farm in the woods of southern Maryland with his wife Ginger, two of their three children, and an assortment of animals.

alcohol and wine, cooking with,
21
–22

Amish Chicken Corn Soup,
226

Amish-Style Potato Salad Dressing,
249

Amish White Bread,
433

Andouille sausage

Andouille Sausage,
412

Jambalaya,
401
–402

Shrimp and Sausage Creole,
404

Slow-Cooker Jambalaya,
403

appetizers, snacks, and party foods

Baked Tortilla Chips,
94
–95

Brie Crisps,
102

Bruschetta,
104

Buffalo Wings,
92

Crab-Stuffed Mushrooms,
101

Honey Mustard Pretzels,
98
–99

Hummus,
103

Mexican Layered Dip,
95

Microwave Popcorn,
99

Microwave Potato Chips,
100

Sesame Chicken Wings,
97

Snack Mix,
96

Spicy Chili Nuts,
98

Spicy Potato Skins,
93

Spinach Dip,
94

Apple Butter Ribs,
186
–187

apple cider

Apple Cider Cupcakes,
467

Apple Cider Frosting,
468

Baked Apples with Walnuts,
471

Cider Stew,
234

apple juice

Apple-Smoked Turkey Breast,
126

Beef Goulash,
169

Tofu Smoothies,
483

apples

Apple-Cabbage Slaw,
254

Apple Cake,
465

Apple Pie Muffins,
420

Apple Rolls,
427

Apple Strata,
113

Baked Apples with Walnuts,
471

Chicken Fruit Salad,
257

Christmas Rice,
283

Cider Stew,
234

Easy No-Crust Apple Pie,
474
–475

Ginger-Apple Braised Pork Chops,
189
–190

Johnny Appleseed Bread,
462

Morning Glory Muffins,
424

Pineapple Coleslaw,
253

Pork Chop and Stuffing Bake,
191

Pork Chops with Sweet-and-Sour Red Cabbage,
192

Sweet and Sour Red Cabbage,
303

Sweet Potato and Pork Chop Skillet Bake,
193

Sweet Potatoes, Squash, and Apples,
312

applesauce

Apple Pancakes,
107
–108

Cranberry Upside-Down Cake,
466

Devil’s Food Cake,
464

Johnny Appleseed Bread,
462

Power Bars,
119

Asian dishes

about,
375

Asian Barbecue Sauce,
46
–47

Asian Beef Salad,
389

Asian Burgers,
160

Asian Chicken and Rice Soup,
396

Asian Pot Roast,
390

Cantonese Chicken,
385

Chicken Chow Mein,
376

Chicken Pasta Stir-Fry,
384

Chinese Baked Chicken,
377

Egg Drop Soup,
397

Egg Foo Young,
392

Garlic Chicken,
379

General Tso’s Chicken,
380

Hot and Sour Soup,
398

Kung Pao Chicken,
381

Lemon Chicken,
383

Moo Goo Gai Pan,
393

Oriental Meatballs,
387

Oriental Salad,
259

Oriental Seasoning,
30

Oriental Vegetable Toss,
298
–299

Pepper Steak,
386

Salmon and Vegetables Teriyaki,
395

Sesame Beef,
388

Sesame Chicken,
382

Sesame Shrimp Noodles,
391

Shredded Pork and Cabbage,
394

Sweet and Sour Chicken,
378

asparagus

Grilled Asparagus,
296
–297

avocado

Guacamole,
50
–51

bacon

Pasta Carbonara,
332

Slow-Cooker Beef Burgundy,
170

Bagels,
448

Baja Bean Salad,
262

Baked Apples with Walnuts,
471

Baked Beans,
306

Baked French Toast,
108
–109

Baked Sweet Potatoes,
310

Baked Tortilla Chips,
94
–95

baking powder/baking soda, about,
20

Balsamic and Maple Salmon,
205

Balsamic Grilled Tuna Steaks,
202
–203

bananas

Banana Fritters,
109

Banana Nut Bread,
428

Cranberry-Orange Smoothie,
482

Monkey Tail Bread,
430

Tofu Smoothies,
483

barbecued dishes.
See also
grilled dishes

Beef Brisket,
157

Chicken Sandwiches,
151

Salmon,
206

Spareribs,
184

Steak,
156

Barbecue Sauce,
42

barley

Beef Barley Soup,
216

Chicken and Barley Chili,
237

basic ingredients

about,
19
–23

Beef Stock,
73

Brown Gravy Mix,
79

Buttermilk Baking Mix,
84

Chicken Coating Mix,
76

Chicken Stock,
72

Condensed Cream of Mushroom Soup,
70

Cream Soup Mix,
71

Croutons,
82

Fish Stock,
75

Granola,
85

Italian Salad Dressing Mix,
80
–81

Mayonnaise,
86

Mixed Pickles,
87

Onion Soup Mix,
78

Oven-Fried Fish Coating,
77

Ranch Dressing Mix,
79
–80

Refrigerator Dill Pickles,
88
–89

Refrigerator Sweet Pickles,
88

Rotisserie Chicken Glaze,
82
–83

Seasoned Bread Crumbs,
81

Self-Rising Cornmeal,
83

Self-Rising Flour,
84

Tahini,
90

Tempura Batter,
77

Vegetable Stock,
74

Zucchini Chutney,
89
–90

Basic White Bread,
434

Basil Pesto,
66
–67

beans. See also specific beans

about canned,
21

16-Bean Soup,
224

beef

about,
155

Asian Beef Salad,
389

Asian Burgers,
160

Asian Pot Roast,
390

Barbecued Beef Brisket,
157

Barbecued Steak,
156

Beef and Cabbage Stew,
167

Beef and Mushroom Soup,
231

Beef Barley Soup,
216

Beef Goulash,
169

Beef Pot Roast,
166

Beef Ribs with Barbecue Sauce,
158
–159

Beef Stock,
73

Beef Stroganoff,
174

Beef Vegetable Soup,
217

Burritos,
352

Carne Asada,
364

Chili con Carne,
235

Chili Cornbread Casserole,
176
–177

Cider Stew,
234

Cincinnati Chili,
238
–239