{"product_id":"low-sodium-big-flavor-isbn-9781632172860","title":"Low Sodium, Big Flavor","description":"\"Cooks who are watching their sodium but looking to spice up their lives should give this book a look. Recommended to readers of all cooking levels who are looking to bring healthy but delicious foods into their lives.\"\u003cbr\u003e\u003ci\u003e—Booklist\u003c\/i\u003e\u003cbr\u003e\u003cbr\u003eThese low-sodium but flavor-packed 115 recipes plus daily meal plans will improve cardiac health without sacrificing taste. A lack of salt often means that food tastes ho-hum, which can ruin your appetite and adversely affect your quality of life. Yet the reality is that sodium levels in packaged and processed foods--such as ketchup, canned broths, and soups, to name just a few--are shockingly high. To stick with a low-sodium diet long-term you want to savor the food you're eating (so important!), which means finding new ways to replace the flavors that salt naturally highlights. \u003cbr\u003e\u003cbr\u003eAuthor Lara Ferroni, who adheres to a low-sodium diet herself, has spent years creating naturally flavorful recipes everyone will love. In this book, you will find 115 recipes for homemade condiments, spice blends, dressings, cheeses, breads, prepared meats, and other foods. In addition, she offers daily meal plans--breakfast, lunch, dinner, and even dessert!--which contain less than a total of 2,000 mg of sodium, typically the daily amount allowed on a low-sodium diet. Ferroni, who is also a food photographer, has filled the book with enticing photos and shares her experiences of maintaining (and making peace with) a low-sodium diet. There is no need to feel deprived on a low-sodium diet. These recipes will help you love the food you eat while at the same time feel good about taking care of your health.\"Cooks who are watching their sodium but looking to spice up their lives should give this book a look. Recommended to readers of all cooking levels who are looking to bring healthy but delicious foods into their lives.\"\u003cbr\u003e\u003cb\u003e\u003ci\u003e—Booklist\u003c\/i\u003e\u003c\/b\u003eLARA FERRONI is a tech geek turned food geek who spends her days exploring food and cocktail culture. As a writer and photographer, she can be found learning to make kimchi in the back room of a local church, foraging for wild berries or snapping away in some of the finest kitchens and bars. She is the author of five cookbooks, including \u003ci\u003eDoughnuts, An Avocado a Day, Real Snacks\u003c\/i\u003e and \u003ci\u003ePut an Egg on It. \u003c\/i\u003eSeveral years ago, I was diagnosed with M.ni.re’s disease, a syndrome\u003cbr\u003emost known for a combination of hearing loss and drop attacks (sudden\u003cbr\u003evertigo where the world goes topsy-turvy). My diagnosis came after\u003cbr\u003etwo years of intermittent hearing loss and tinnitus in one ear. So far,\u003cbr\u003eI’m one of the lucky ones who hasn’t had any drop attacks (yes, that’s\u003cbr\u003ewood you hear me knocking on). Still, my balance is not what it used to\u003cbr\u003ebe, and I have associated BPPV (benign paroxysmal positional vertigo)\u003cbr\u003eattacks, along with some serious brain fog during my episodes.\u003cbr\u003eThe good news is that, while it can be incredibly debilitating,\u003cbr\u003eM.ni.re’s isn’t fatal. Many sufferers can control it with diet and lifestyle\u003cbr\u003echanges: eliminating caffeine, cutting back significantly on alcohol, and\u003cbr\u003ekeeping daily sodium to 1,500 milligrams or less.\u003cbr\u003eI’m a food writer, recipe developer, and photographer, and I really\u003cbr\u003elove to eat good food. Until my diagnosis, I always had the luxury of\u003cbr\u003econsuming what I wanted without having to think about it. Now I had\u003cbr\u003eto make changes, and my first thought was, What the @#!%$ am I\u003cbr\u003egoing to eat?\u003cbr\u003eI realized I had no idea how much sodium was in my food, so I did\u003cbr\u003ewhat most people do: I googled. My first question was, How much\u003cbr\u003esodium is in a teaspoon of salt? Google’s answer didn’t make me\u003cbr\u003ehappy. In turns out that a single teaspoon of table salt contains 2,325\u003cbr\u003emilligrams of sodium—30 percent more than I was aiming to consume\u003cbr\u003ein a day! Doesn’t every recipe call for about a teaspoon of salt? OK, I\u003cbr\u003ereasoned, I can just cut way down on the salt in recipes. That should\u003cbr\u003edo it, right?\u003cbr\u003eUnfortunately, there are all sorts of sneaky sodium sources that I\u003cbr\u003enever even realized. While the recommended daily sodium allowance\u003cbr\u003efor a healthy person is 2,500 milligrams, I’ve come to seriously doubt\u003cbr\u003ethat most people consume anywhere near that number. Just one slice\u003cbr\u003eof cheese pizza contains about 1,500 milligrams. A plain bagel has\u003cbr\u003e400. That blueberry muffin that doesn’t taste salty at all? It probably\u003cbr\u003ehas about 500 milligrams, thanks to the baking powder in it. Heck, a\u003cbr\u003efew cups of kale contains 50 milligrams, and even celery, which is like\u003cbr\u003eeating crunchy air, has 32 milligrams per stalk. My guess is that I was\u003cbr\u003epreviously consuming 4,000 to 6,000 milligrams a day.\u003cbr\u003eThe first time I went grocery shopping after committing to a\u003cbr\u003ereduced-sodium diet, I found myself standing in the aisle, in shock,\u003cbr\u003ethinking I’d never be able to eat anything good again. Everything I\u003cbr\u003epicked up seemed to have more sodium than I expected. Trying to\u003cbr\u003efigure out what I could eat was overwhelming. I managed to pick up a\u003cbr\u003efew random things and made myself a dinner that tasted like . . . well,\u003cbr\u003elike it needed salt.\u003cbr\u003eI spent about a week wallowing in self-pity, painstakingly monitoring\u003cbr\u003emy sodium intake. On most days I kept it to under 1,000 milligrams\u003cbr\u003eby mostly eating super-plain food. I ate a lot of oatmeal that first\u003cbr\u003eweek. Lots and lots of oatmeal.\u003cbr\u003eBut it got better. Slowly, as I learned how to amp up flavor with\u003cbr\u003espices and acids, and my palate adjusted, eating started to become a\u003cbr\u003ejoy again and not (for the most part) a stress-induced nightmare.\u003cbr\u003eIn this book I share my low-sodium cooking techniques, tips, and\u003cbr\u003erecipes for anyone who needs to manage their sodium. News flash:\u003cbr\u003eI’m not a doctor, and I’m not a nutritionist. Be sure to consult your\u003cbr\u003edoctor regarding recommended nutritional requirements.\u003cbr\u003eEach recipe in this book provides a total sodium count and, where\u003cbr\u003eit makes sense, a per-serving sodium amount. Note that optional ingredients\u003cbr\u003eare factored into the total. To calculate the sodium in a recipe,\u003cbr\u003eI used information from ingredient labels or reliable sources that I\u003cbr\u003etrust, such as the Food and Drug Administration, the US Department\u003cbr\u003eof Agriculture, and the UK Department of Health and Social Care. For\u003cbr\u003erecipes such as the fresh cheeses (pages 105 to 109), where sodium\u003cbr\u003ecan’t accurately be calculated from the ingredients, I used a sodium\u003cbr\u003eion meter to measure the sodium count. That said, the ingredients you\u003cbr\u003epurchase may have different sodium levels than mine. Where it makes\u003cbr\u003esense, I list specific brands, or alert you to brands that contain less\u003cbr\u003esodium. I urge you to read labels carefully for sodium levels.\u003cbr\u003eIn the first section, I include recipes for low-sodium versions of\u003cbr\u003epantry staples that you probably currently buy premade, such as condiments,\u003cbr\u003esoup stocks, and breads. These recipes may take a bit more\u003cbr\u003etime and energy, but the effort is well worth it because they save you\u003cbr\u003eboth sodium and money.\u003cbr\u003eIn the second section, you’ll find recipes for daily dishes, so you\u003cbr\u003ehave lots of options for breakfast, lunch, and dinner. They are easily\u003cbr\u003epaired with other recipes for complete low-sodium meals, and most\u003cbr\u003emake use of the low-sodium sauces, condiments, and spice mixes in\u003cbr\u003ethe book as well. Because having time to cook—especially if you are\u003cbr\u003ealso making your own pantry staples—is a luxury, most of the recipes\u003cbr\u003eare designed to come together quickly, with options for one-pot\u003cbr\u003emains and yields that give you leftovers for even quicker serving later.\u003cbr\u003eYou can also visit my website LowSodiumBigFlavor.com for more\u003cbr\u003etools to help you manage your daily intake. There you’ll find mealplan\u003cbr\u003esuggestions that make it easy to keep within a 1,200 to 1,800\u003cbr\u003emilligram daily range. I also provide a searchable database of approximate\u003cbr\u003esodium counts for common foods that goes beyond the Sodium\u003cbr\u003eCounts for Common Ingredients table on page 243. Knowing your\u003cbr\u003eingredients will help you make smart substitutions in the recipes you\u003cbr\u003ealready love to cook, or those you want to try.\u003cbr\u003eI hope you enjoy the recipes in this book as much as I do, and that\u003cbr\u003ethey bring a new variety of meals to your dinner table. Most importantly,\u003cbr\u003emy goal is that once you’ve gotten the hang of how and when\u003cbr\u003eto substitute ingredients and enhance flavor without salt, you’ll be\u003cbr\u003ecomfortable adapting recipes from any cookbook or website.","brand":"Sasquatch Books","offers":[{"title":"Default Title","offer_id":46302408048869,"sku":"NP9781632172860","price":22.95,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9781632172860.jpg?v=1767731939","url":"https:\/\/k12savings.com\/es\/products\/low-sodium-big-flavor-isbn-9781632172860","provider":"K12savings","version":"1.0","type":"link"}