Low-So Good by Foung, Jessica Goldman -- Read -- Imperial Library of Trantor

Index

Cover Title Copyright Acknowledgments Contents Introduction 1 Transform Let’s Go Low-so

Understanding Salt and Sodium

Table Salt and Sources of Sodium Why We Need Sodium and Why some of us Need Less Top Sources of Secret Sodium

Bread Cold Cuts Pizza Poultry Sandwiches Soup

Salt Substitutes

Exploring the Five Tastes

Sweet Sour Bitter Umami Salty

Mimicking Salt: Anything Salt Can Do, You Can Do Better Finding Flavor

Rediscover: Alternative Flavor Boosters

Spices, Herbs, Vinegars, Oils, Citrus Uncommon Pairings Color and Feel Ovens, Grills, and Slow Cookers

Rebel: Lessons from James Dean and Lady Gaga Relate: Top Chefs and Other Special Diets Refocus: Gains Versus Losses

7-Day Taste Bud Reboot

Shopping List

Protein Vegetables Fruit Dairy Miscellaneous Sundries

Additional Ways to Taste more with your Taste Buds Sunday Prep order of Operations

Take the Leap: One Month to Low-So Success

Week 1

Mental Game Routine Switch Take Note Extra-Credit Activities

Week 2

Mental Game Routine Switch Take Note Extra-Credit Activities

Week 3

Mental Game Routine Switch Take Note Extra-Credit Activities

Week 4

Mental Game Routine Switch Take Note Extra-Credit Activities

2 Learn Becoming an Expert

Where to Start: Fears and Fundamentals

Big Fears

Cleanup Smelly Ingredients Undercooking and Overcooking Timing Multiple Dishes Random Ingredients Missing Ingredients

Basic Safety and Efficiency Rules Avoiding Common Mistakes

Blenders, Food Processors, and Missing Tops Cookies, Cakes, and Unfollowed Directions Dishes and Ovens; Foil and Microwaves Fish en Papillote and Unpleasant Tastes Parchment Paper and Oven Temperature Potatoes and Dish Disposal

Building Your Library

On the Shelf

Classics and Cooking Skills Low-Sodium Guides Special-Diet Inspiration World Cuisines and Other Specialty Subjects

On TV

Cooking Competitions Cooking Shows

On The Web

Building Your Skills

Cheat Sheet: How to Cut Strange Fruits and Vegetables

Butternut Squash Corn Kernels Jicama Watermelon Other Oddly Shaped Produce

Building a Low-Sodium Plan Continued Education

3 Prep Setting up your Kitchen and Pantry

Kitchen Essentials Utensil Essentials

The Absolutes

Baking Pans and Cookie Sheets Blenders Box Grater and Microplane Canning Jars Cooling Racks Cutting Boards Coffee/Spice Grinder Dutch Oven Fire Extinguisher Food Processors—Large and Small Knives Loaf Pan Measuring Cups—Liquid and Dry Measuring Spoons Muffin Tins Nonchemical Cleaners and Small Vacuum Nonreactive Bowls Oven Mitts Ovenproof Baking Dishes Parchment Paper and Aluminum Foil Pastry Brushes Ramekins Reusable Storage Containers Rice Cooker and Slow Cooker Roasting Pan with Rack Rolling Pin Salad Spinner Salt and Pepper Grinders Saucepan Skillet Spatulas Steamer Basket Stockpot Thermometers Timer Tongs Vegetable Peeler Wooden Spoons

For Looks, For Ease, For Fun

Apron Cherry Pitter Food Scale Grill Pan Hand Mixer Julienne Peeler or Spiral Slicer Mandoline Pasta Maker Radio or Portable Speakers Smoking Chips Waffle Maker, Springform Cake Pan, and Ice-Cream Maker

Pantry Essentials Spice Essentials

Stretching your Spices

Allspice (Ground) Caraway Seeds Celery Seeds Chili Powder Cinnamon (Ground) Cloves Cocoa Powder Coffee Grounds Curry Powder Shichimi (Japanese Seven-Spice) Star Anise (Ground) Za’atar

Refrigerator Essentials Freezer Essentials

Frozen Doughs and Crusts Frozen Meat Frozen Vegetables and Fruit Leftovers Sauces, Stock, Coconut Milk

Emergency Essentials

4 Shop Getting more from Shopping at the Market

Lesson One: Read the Labels

Packaged Stuff Fresh Stuff

Lesson Two: Walk the Aisles

Canned Goods Dairy and Deli Meat Freezer International Foods Meat Counter Prepared Foods Produce Snacks and Cereals

Lesson Three: Make Friends Lesson Four: Where to Shop

Butcher Shops Farmers’ Markets Health Food Stores International Markets Spice Stores The World Wide Web

5 DIY Finding Lower-Sodium Solutions

Finding Low-So Substitutes

Anchovies Bacon Bacon, Canadian Bagels Bread and Buns Bread Crumbs Broth Crab Dip, Crab Cakes, and Lobster Rolls Crackers Creamy Cheese Creamy Sauces Dine-Out Dressing Hot Dogs Instant Pizza Dough Mayonnaise Milk Olives Parmesan Cheese Pickles Quick Pie Crusts Sausage Shredded Cheese Sour Cream and Cream Cheese Soy, Miso, and Teriyaki Sauces Steak Sauce Tomato Sauces Salt-Free Bacon Chickpea-Flour Pizza

Gardening: The Ultimate DIY

6 Dine Eating Well beyond your Stove

Restaurant Rules + Tools

Carry Your Card Use Opentable.com Be Daring Fresh is Best Check Yelp Take Over the Kitchen Travel Spice Pull the Alarm Beyond the Table Menu IQ

Special-Diet Dating

Pick the Restaurant Order Smart Spill the Beans Make a Date Play Chef

Guest Best Practices

Tips Appreciated Special Delivery Take a Course Fill your Plate Give a Gift

7 Go Making Meals Work when at Work

Morning Meals

Yogurt Matzo and Rice Crackers Breakfast Tortillas Oatmeal Chia Seeds Muffin Tins Mugs and Microwaves DIY Oatmeal Banana Chai–Chia Pudding Mint Chip–Chia Pudding Microwave Tostada Microwave Banana Bread

Work Lunch

Refrigerator Salad Bar Quickie Shredded Chicken Speedy Five-Spice Pulled Pork Six Low-So Ways to Sandwich

Cucumber Baguettes Collard Leaf Lavash Nori Wrap Lettuce Spring Rolls Jicama Buns Homemade Low-Sodium Bread

Genmaicha Microwave Soup

In the Drawer

8 Entertain Hosting and Holiday Tips

Throwing a Party Without Losing Your Mind

One Pot, Individual Portions, Early Prep Don’t Make Everything Do Make a Shopping List Bring in the Noise, Bring on the Fun Give Your Guests Something to do Keep Dessert Simple Make Feasts Flexible

The Holiday Table

Hosting the Holidays

Brisket Casseroles Gravy Ham Mashed Potatoes Pie Smoked Fish Stuffing Turkey

Dining at Someone Else’s Table Find International Inspiration

Australia and New Zealand Greece Italy Japan Mexico

9 Connect Make your Low-so World Better, Easier, and Bigger

Dot-Coms and Community

Internet Acceptance Need Help? Try Twitter, Facebook, and Yelp

Immediate Access

Buy Online Get it Delivered Save Minutes and Money

Diets and Departures

Plan Smart

Research Shop Ahead Snack Hack Forget the View, Get a Kitchen Use Friends, Real and Virtual Explore No English, No Problem

Pack Smart

Emergency Bites Carry On Make a Travel Tool Kit Go Raw Kiddie Menu

10 Share Culinary Karma and Getting others Involved

A Lesson in Culinary Karma The Hands that Feed You

Find the Owner Teach Friends to Cook Make Friends Who Make Food

Friends who make Falafel Friends who make Bread Friends who make Soup Friends who make Pancakes Friends who make Duck

Firefly Falafel with Herb Yogurt Super-Simple Sandwich Bread Visra’s Comfort Soup Mei Mei’s Green Onion Pancakes Duck à la Foung

Gifts of Health

For the Beginner For the Artisan For the Home Cook For the Bookworm For the Shopper For the Time-Saver For the Entertainer For the Mover and Shaker For the Experimenter For the Kids

11 Taste The Six Low-so Cooking Commandments and Recipes

Cooking Time Mix and Match Starting from Zero Sodium Counts Thou Shalt Use Natural Flavor

Roasted Fig and Tomato Slow Jam Dilly Chimichurri Harissa Hot Sauce Sauce Gribiche Avocado Green Goddess Dressing Carrot–Sweet Onion Dressing Lemon Tahini Dressing Grilled Lettuce Salad Lemon Chicken Orzo Lemon Zinger Bars

Thou Shalt Use Color and Texture

Toasted Pepita Mix Raw Bites

Nectarine Guacamole Lime-Chili Street Carrots Radish-and-Onion Yogurt Spread

Toasted Rice Patties Kale Salads for Different Seasons

Roasted Squash and Kale Salad Kale Cobb Salad

Dukka-Spiced Salmon Patties Roast Beef and Mustard Seed Carrots Cardamom Cake with Coconut Whipped Cream

Thou Shalt Steal

Maharaja-Style Curry Powder Cauliflower-Nut “Ricotta” Cauliflower Rice, Pea, and Edamame Salad Carrot Vegetable Noodle Salad with Spicy Shrimp Corn-Broccoli Burgers Cauliflower Steaks with Curry Mushroom Gravy Date Caramels with Crunchy Chocolate Coating

Thou Shalt Reinvent

Mini Hash Brown Quiches Banana-Zucchini Pancakes Everything Waffles Four Fries

Crunchy Parsnip Fries Chili Polenta Fries Curry Tofu Fries Dill Oil Jicama “Fries”

Coconut “Panko” Pork Tonkatsu with Orange-Ginger Sauce and Sugar Snap Pea Slaw Coconut “Panko” Fish Sunday Chicken with Roasted Roots and Fruits Macaroon Custard Tarts

Thou Shalt Be Brave

Hickory-Smoked Fish Spread Baked Dim Sum Dumplings Broccoli Gnocchi with Lemon Cream Sauce Easy Focaccia Soup to Sauce

Green Pea Posole Green Chilaquiles Roasted Pepper and Butternut Squash Soup Stuffed Shells with Butternut Sauce

Coconut-Cinnamon Ice Cream

Thou Shalt Wow

Pickled Cherries The Dinner Party: Polenta with Lamb Chops, Harissa, and Lemon Fennel The Casual Fiesta: Jerk-ish Fish Tacos with Sauce, Slaw, and Salsa The Group Effort: Flatbread with Four Mix-and-Match Spreads

Broccoli and Basil Spread Cauliflower and Mushroom Spread Butternut Squash–Dukka Spice Spread Cilantro-Pea Spread

Pavlova Whoopie Pies with Mint Whipped Cream

Recipes Grouped by Type

Staples Bites Breakfasts and Brunches Breads Lunches Soups Dinners Party Meals Desserts

Index About the Author Chronicle Ebooks

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