The Complete Idiot's Guide to Low Sodium Meals

by McIndoo R.M.S.,L.D.N., Heidi Reichenberger; James, Shelly Vaughan

• ISBN13: 9781592574674
• ISBN10: 159257467X
• Edition: 1st
• Format: Paperback
• Copyright: 2006-04-04
• Publisher: DK Publishing, Inc.

Summary

You're no idiot, of course. But your quest for great-tasting, low-sodium meals has really tested your culinary creativity-and your family's patience. You've got to spice things up-fast ...

Author Biography

Shelly Vaughan James is publisher of House of White Birches, editor of Home Cooking magazine, and former editor of Recipe Digest magazine. She writes a food column for The Food Syndicate.
Heidi McIndoo, R.D., operates Apple a Day Nutrition, a company that provides a wide range of nutritional services?from nutritional counseling and meal planning to nutrient analysis of recipes and menus. She served as National Media Spokesperson for the American Dietetic Association and has written health and nutrition articles for numerous publications.

Table of Contents

Part 1: In the Lo-So Know	1	(22)
1 The Shakedown on Salt	3	(8)
What's Shakin'?	3	(1)
Salt at Work	4	(1)
Retraining Your Taste Buds	4	(1)
It's Something in the Water	5	(1)
Navigating the Nutrition Analysis	6	(1)
Reading Food Labels	7	(4)
Understanding FDA Guidelines	8	(1)
Salt by Any Other Name	9	(2)
2 Kitchen Salternatives	11	(12)
Close Encounters of the Three Kindas	12	(1)
Worth Half Its Salt	12	(1)
Potassium Imposters	12	(1)
Herb and Spice Blends	12	(1)
Flavor Savers	13	(6)
Herb Insight	13	(2)
Spice It Up	15	(2)
Good Ol' Fruits and Veggies	17	(1)
Making a Splash	18	(1)
The Better Butter	19	(1)
Leavening Agent Awareness	20	(3)
Part 2: For Starters, Snacks, and Sippers	23	(42)
3 All-Occasion Appetizers	25	(10)
Entertaining Ideas	26	(1)
Eyer Beware	26	(1)
To Snack or Not to Snack?	26	(9)
Flaming Pineapple Shrimp Skewers	27	(1)
Ricotta-Stuffed Cherry Tomatoes	28	(1)
Sweet and Creamy Strawberry Swoops	29	(1)
Creamy Mustard Deviled Eggs	30	(1)
Icy Avocado Sorbet	31	(1)
Easy Cheddar Melt Potato Skins	32	(1)
Cheddar Rice–Stuffed Mushrooms	33	(1)
Grilled Pizza-Parlor Quesadillas	34	(1)
4 Dips and Scoops	35	(8)
Throwing a "Scooper" Party	35	(1)
Smart Dipping	36	(1)
The High Price of Convenience	36	(7)
Lemon Lover's Poppy Seed Dip	37	(1)
Creamy Strawberry Fruit Dip	38	(1)
Crisp and Creamy Waldorf Dip	38	(1)
Favorite Fiesta Black Bean Dip	39	(1)
Mediterranean Roasted Eggplant Dip	40	(1)
Green Herbed Veggie Dip	41	(1)
Great Guacamole	41	(1)
Zippy Jalapeno Hummus	42	(1)
5 Snack Time Finger Foods	43	(10)
Snack Attack Flak	43	(10)
Sugar-and-Spice Pecans	45	(1)
¡Ole! Taco Popcorn	46	(1)
Italian-Seasoned Popcorn	47	(1)
Ants on a Log	47	(1)
Sweet Crunch Trail Mix	48	(1)
Pan-Fried Zucchini Rounds	49	(1)
Peanut-Butter-Banana Swirls	50	(1)
Vinegared Cucumbers	50	(1)
Cheddar and Jalapeño Nachos	51	(2)
6 Wetting Your Whistle	53	(12)
Punch Bowl Pleasers	54	(1)
Front-Porch Sippers and Cozy Slurps	54	(13)
Splash of Sunshine Punch	55	(1)
Warm Orange Blossom Tea Punch	56	(1)
Mocha Latte Punch	57	(1)
Old-World Christmas Wassail	58	(1)
Coffee-Laced Eggnog Punch	59	(1)
Old-Time Lemonade	60	(1)
Tropical Breeze Smoothie	60	(1)
Spiced Peach Smoothie	61	(1)
Banana Bread Smoothie	62	(1)
Frosty Chocolate Raspberry Float	62	(1)
A Cup of Hot Cocoa	63	(1)
Hot Mulled Cider	63	(1)
Autumn Spiced Coffee	64	(1)
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare	65	(58)
7 Fast-Fix Breakfasts	67	(10)
Getting a Breakfast Plan	68	(9)
Crunch Berry Parfait	69	(1)
Maple Syrup and Brown Sugar Oatmeal	70	(1)
Peach Melba Oatmeal	71	(1)
Honey Nut Multi-Grain Cereal	72	(1)
Sugar and Spice Rice	73	(1)
Wild Rice and Berries	74	(1)
Breakfast Stir-Fry Scramble Pita	74	(1)
Peanut Butter and Pineapple Burrito	75	(1)
Peanut Butter Stacked Apple	75	(1)
Very Berry Tofu Breakfast Smoothie	76	(1)
8 Weekend Morning Indulgences	77	(10)
Breakfast: Good Any Time	78	(9)
Good Start Sausage Patties	79	(1)
Veggie Confetti Frittata	80	(1)
Crisp Home Fries	81	(1)
Lemon Raspberry Crepes	82	(1)
Homemaker's Holiday Cranberry Coffeecake	83	(1)
Cinnamon Morning Apples	84	(1)
Sweet Curried Eggs	84	(1)
Golden-Baked Pancake	85	(1)
Hearty Buckwheat Pancakes	86	(1)
9 Fill-'Er-Up Salads	87	(12)
Healthful Fixings	88	(1)
Smart Salad Strategies	88	(11)
Lightly Curried Fruit and Chicken Salad	89	(1)
Wild Turkey Salad	90	(1)
Hearty Grilled Veggie Salad	91	(1)
Lemon-Kissed Tuna Stuffed Tomatoes	92	(1)
Golden Chicken Tenders Salad	93	(1)
Spring Salmon Salad	94	(1)
Veggie-Packed Pasta Salad	95	(1)
Mexican Night Taco Salad	96	(1)
Pittsburgh Steak Salad	97	(1)
Tex-Mex Chicken Fajita Salad	98	(1)
10 Soups and Stews to Savor	99	(12)
The Pros of Soups and Stews	99	(1)
Soup Notes	100	(11)
Split-Pea Soup with Mini Meatballs	101	(1)
Summer Garden Cream of Tomato Soup	102	(1)
Slow-Simmered Minestrone	103	(1)
Down-Home Veggie Soup	104	(1)
Honey-Kissed Strawberry Soup	105	(1)
Tri-Colored Melon Soup	106	(1)
Two-Bean Turkey Chili	107	(1)
One-Pot Cajun Shrimp Stew	108	(1)
Farmhouse Oven Beef Stew	109	(2)
11 Assorted Sandwiches	111	(12)
It's All About the Bread	112	(1)
Sandwich Snafus—Avoided	112	(13)
Turkey and Swiss in a Green Blanket	113	(1)
Honey-Barbecue Chicken Breast on Toast	114	(1)
Quick and Easy Beefy Tacos	115	(1)
Turkey and Pinto Bean Soft Tacos	116	(1)
Chunky Tuna Salad Pita Pockets	117	(1)
Salmon Swiss Melts with Avocado	118	(1)
Big Beefy Burgers	119	(1)
Open-Face Cheese Steak Sandwiches	120	(1)
Broiled Cheese-Capped Salad Sandwiches	121	(1)
Classic Tomato Sandwich	122	(1)
Part 4: The Meat of the Matter...or Not	123	(52)
12 Awash in Fish and Seafood	125	(10)
Buying the Best Catch	125	(1)
Preparation Pointers	126	(1)
Fishing for Good Health	126	(9)
Tilapia Florentine	128	(1)
Family-Pleasing Paprika-Tinged Grouper	129	(1)
Lemon Cod Pockets	130	(1)
Skillet-Sizzled Sea Scallops	130	(1)
Hot and Sweet Mustard-Crusted Salmon	131	(1)
Chinese-Style Shrimp Pasta Primavera	132	(1)
Italian Shrimp Fettuccini	133	(1)
Veggie-Lover's Crunchy Tuna Noodle Casserole	134	(1)
13 Pick of the Poultry	135	(14)
All Parts Are Not Created Equal	136	(1)
Better Safe Than Sorry	136	(13)
Saucy Orange Chicken over Angel Hair	138	(1)
Stovetop Cranberry Chicken	139	(1)
Plum Delicious Chicken	140	(1)
Tropical Chicken for Two	141	(1)
Savory Chicken with Green Beans and Mushrooms	142	(1)
Family-Pleasing Oven-Fried Chicken	143	(1)
Grilled Asian-Spiced Chicken Thighs	144	(1)
Turkey Medallions with Sun-Dried Tomatoes and Green Onions	145	(1)
Creamy Dilled Turkey Cutlets with Vegetables	146	(1)
Tasty Turkey-Stuffed Peppers	147	(2)
14 Big Beef and Prime Pork	149	(14)
Safe at Home	149	(2)
Pitching the Fat	151	(1)
Pinch Hitters	151	(12)
Fiery Steak with Southwestern Relish	152	(1)
Grilled T-Bones with Charred Peppers	153	(1)
Steak and Veggie Shish Kebabs	154	(1)
Just-Like-Mom's Meat Loaf	155	(1)
Spaghetti and Meatballs in Marinara Sauce	156	(1)
After-Work Chili Mac	157	(1)
Cincinnati-Chili-Style Dinners	158	(1)
Rosemary-Crusted Pork Tenderloin	159	(1)
Onion-Smothered Pork Chops	160	(1)
Indian Nectar Pork Chops	161	(1)
Maple-Barbecue Country-Style Pork Ribs	162	(1)
15 Meatless Meals	163	(12)
Fresh Food for Less	164	(1)
Here's to Your Health!	164	(13)
Fresh Tomato and Mozzarella Ziti	165	(1)
Herbed Red Bell Pepper Sauce over Vermicelli	166	(1)
Bell Pepper Pasta Sauce over Capellini	167	(1)
Winter Vegetable Spaghetti	168	(1)
Garden-Fresh Balsamic Tomato Sauce over Angel Hair	169	(1)
Individual Lasagna Casseroles	170	(1)
Grilled Veggie Pasta Toss	171	(1)
Tofu and Veggie Stir-Fry	172	(1)
Moroccan Couscous-Stuffed Peppers	173	(1)
Veggie-Topped Polenta Pizza Squares	174	(1)
Part 5: Side by Side	175	(48)
16 The Bread Basket	177	(12)
Sodium Switcheroo	177	(1)
The Yeast You Knead to Know	178	(1)
The Quick and the Bread	179	(10)
Classic Cornmeal Biscuits	180	(1)
Basic Yeast Rolls	181	(1)
Fresh Tortillas	182	(1)
Pita Pockets	183	(1)
Sweet Wheat Buns	184	(1)
Easy Spoon Bread	185	(1)
Tangy Glazed Lemon Bread	186	(1)
Sweet Strawberry Bread	187	(1)
Apple Raisin Bread	188	(1)
17 The Salad Bar	189	(18)
Greens and Beans	190	(1)
Pasta-bilities	190	(1)
Fruit-astic	191	(16)
Crimson-Jeweled Baby Spinach Salad	192	(1)
Grape and Walnut Spinach Salad	193	(1)
Creamy Avocado and Pink Grapefruit Toss	194	(1)
Spring Mix with Sun-Dried Tomatoes and Fresh Mozzarella	195	(1)
Crunchy Cucumber Salad	195	(1)
Cowboy Rice and Black Bean Salad	196	(1)
Basic Three-Bean Salad	197	(1)
Pearly Fruit Salad	198	(1)
Tropical White Tie Salad	199	(1)
Homey Macaroni Salad	200	(1)
Crunchy Apple Coleslaw	201	(1)
Tangy Lemon Waldorf Salad	202	(1)
Layered Sweet Banana Salad	203	(1)
Frosty Apricot Salad	204	(1)
Busy-Day Ambrosia	205	(1)
Melon Berry Cups	205	(2)
18 À la Carte Items	207	(16)
Veggie Venue	208	(1)
Noodles and Grains	208	(17)
Splash of Lemon Asparagus	209	(1)
Basil-Tarragon Sautéed Mushrooms	209	(1)
Tomato-Studded Sugar Snap Peas	210	(1)
Indian-Curried Cauliflower	210	(1)
Dilly Carrots Almondine	211	(1)
Green Beans Almondine	211	(1)
Roasted Potatoes with Basil	212	(1)
Oven-Crisped Fries	213	(1)
Quick Cowboy Corn Fritters	214	(1)
Simple Caraway Noodles,	214	(1)
Fettuccini with Basil-Almond Pesto	215	(1)
Classic Spaghetti with Garlic and Olive Oil	216	(1)
Lo Mein Noodles with Stir-Fried Vegetables	217	(1)
Tex-Mex Rice	218	(1)
Mediterranean Millet	219	(1)
Fruited Couscous	220	(1)
Walnut-Apricot Dressing	221	(2)
Part 6: The Sweet Spot	223	(56)
19 The Cookie Jar	225	(12)
Aisle Have to Pass	225	(1)
A Batch of Solutions	226	(11)
Shortbread Jam Thumbprints	227	(1)
Russian Tea Cakes	228	(1)
Sweet Maple Cookies	229	(1)
Golden Lemon Ribbons	230	(1)
Peppermint Candy–Sprinkled Cookies	231	(2)
Classic No-Bake Cookies	233	(1)
Pistachio-Studded Lime Cookies	234	(1)
Almond Macaroons	235	(1)
Sugared Cinnamon Sticks	235	(2)
20 Brownies, Bars, and Fudges	237	(12)
Thinking Outside the Box	237	(1)
Itty, Bitty Bites	238	(11)
Chocolate-Chocolate-Chip Brownies	239	(1)
Bleached Blondies	240	(1)
Walnut-Studded Chocolate Sponge Bars	241	(1)
Chocolate-Crusted Pecan Bars	242	(1)
Golden Sunshine Bars	243	(1)
Lemony Cloud Bars	244	(1)
Toasted Fruity Granola Bars	245	(1)
Micro-Quick Chocolate Fudge	246	(1)
Super-Easy Peanut Butter Marble Fudge	247	(2)
21 Ooey-Gooey Sauces and Puddings	249	(10)
Ingredient Safeguards	250	(1)
Watching the Big Dipper	250	(9)
Nutty Chocolate Velvet Sauce	251	(1)
Maple-Walnut Topping	251	(1)
Fudge Crackle Coating	252	(1)
Sweet Caramel Sauce	253	(1)
Creamy Breakfast Syrup	253	(1)
Simply Vanilla Pudding	254	(1)
Smooth Chocolate Pudding	255	(1)
Creamy Raisin Rice Pudding	256	(1)
Cake-Crusted Lemon Pudding	257	(2)
22 Sweet Endings	259	(20)
A Piece of Cake	259	(1)
Say "Cheesecake!"	260	(1)
My Sweetie Pie (or Sweet Tart)	260	(1)
Crisps and Cobblers	260	(21)
Golden Lemon Pound Cake	261	(1)
Decadent Chocolate-Orange Cake	262	(1)
Lightweight Carrot Cake	263	(1)
Yogurt-Baked Cheesecake	264	(1)
Silky Tofu Cheesecake	265	(1)
Perfect Pie Crust	266	(1)
Crunchy Oat Crust	267	(1)
No-Bake Cherry Vanilla Pie	268	(1)
Cake-Crusted Lemon Custard Pie	269	(1)
Harvest Pumpkin Pie	270	(1)
Rainbow Fruit Tart	271	(1)
Merry Berry Tart	272	(1)
Pilgrim's Cranberry-Apple Crisp	273	(1)
Strawberry Double Crisp	274	(1)
Bubbly Blueberry Crisp	275	(1)
Topsy-Turvy Peach Cobbler	276	(1)
Spiced Zucchini Cobbler	277	(2)
Part 7: 'Tis the Seasoning	279	(42)
23 Classic Condiments	281	(8)
Homespun Yum	282	(1)
Using a Light Hand	282	(7)
Home-Style Mustard	283	(1)
Make-Your-Own Mustard	284	(1)
Kitchen Ketchup	285	(1)
Sun-Up Tomato Gravy	286	(1)
Homemade Horseradish	287	(1)
Like-So for Mayo	287	(1)
Easy BBQ Sauce	288	(1)
Dilly Tartar Sauce	288	(1)
24 That's Salada Dressings!	289	(12)
Fast, Fresh, and Fabulous	290	(1)
A Note on Oil	290	(1)
Getting Caught in a Downpour	291	(10)
Balsamic Vinaigrette	292	(1)
Italian Dressing	293	(1)
Golden Garlic Dressing	294	(1)
Vinegar-and-Oil French Dressing	294	(1)
Citrus-Kissed Dressing	295	(1)
Sweet Onion Dressing	296	(1)
Red Wine Ginger Dressing	296	(1)
Creamy Herb Dressing	297	(1)
Hint of Lime Cucumber Dressing	297	(1)
Creamy Avocado Dressing	298	(1)
Lemon-Pepper Balsamic Dressing	298	(1)
Honey Mustard Dressing	299	(1)
Raspberry Fruit Salad Dressing	299	(1)
Classic Potato Salad Dressing	300	(1)
25 Salsas and Relishes	301	(10)
Singing the Praises of Medleys	301	(1)
Relishing Accompaniments	302	(9)
Fresh-Taste Tomato Salsa	303	(1)
Asian-Flavored Carrot Crunch Salsa	304	(1)
Flaming Watermelon Salsa	305	(1)
Caribbean Beach Fruit Salsa	305	(1)
Tropical Breeze Pineapple-Orange Salsa	306	(1)
Blushing Pear Salsa	307	(1)
Cranberry-Apple Relish	308	(1)
Southwestern Relish	309	(1)
Caraway-Beet Relish	310	(1)
26 Slathers, Spreads, and Seasoning Blends	311	(10)
Wait 'Til You Smear!	312	(1)
Shake It Up, Baby	312
Overnight Spiced Pumpkin Butter	313	(1)
Sweet Strawberry Butter	313	(1)
Herb-Flecked Butter	314	(1)
Lemon-Bright Cilantro Butter	314	(1)
Festive Green Pistachio Butter	315	(1)
Salt-Shaker Substitute	316	(1)
Firehouse Chili Powder	317	(1)
Taco Seasoning Mix	318	(1)
Asian-Inspired Spice Blend	319	(1)
Fast Fish Seasoning Blend	320
Appendixes
A Glossary	321	(12)
B Resources	333	(2)
Index	335