Introduction | p. 10 |
1 Transform: Let's Go Low-So | p. 12 |
Understanding Salt and Sodium | p. 14 |
Exploring the Five Tastes | p. 18 |
Mimicking Salt: Anything Salt Can Do, You Can Do Better | p. 20 |
Finding Flavor | p. 21 |
7-Day Taste Bud Reboot | p. 28 |
Take the Leap: One Month to Low-So Success | p. 33 |
2 Learn: Becoming an Expert | p. 38 |
Where to Start: Fears and Fundamentals | p. 40 |
Building Your Library | p. 43 |
Building Your Skills | p. 45 |
Building a Low-Sodium Plan | p. 49 |
Continued Education | p. 49 |
3 Prep: Setting Up Your Kitchen and Pantry | p. 50 |
Kitchen Essentials | p. 52 |
Utensil Essentials | p. 54 |
Pantry Essentials | p. 61 |
Spice Essentials | p. 63 |
Refrigerator Essentials | p. 68 |
Freezer Essentials | p. 68 |
Emergency Essentials | p. 71 |
4 Shop: Getting More from Shopping at the Market | p. 72 |
Lesson One: Read the Labels | p. 74 |
Lesson Two: Walk the Aisles | p. 76 |
Lesson Three: Make Friends | p. 80 |
Lesson Four: Where to Shop | p. 81 |
5 Diy: Finding Lower-Sodium Solutions | p. 82 |
Finding Low-So Substitutes | p. 84 |
Salt-Free Bacon | p. 93 |
Chickpea-Flour Pizza | p. 94 |
Gardening: The Ultimate DIY | p. 97 |
6 Dine: Eating Well Beyond Your Stove | p. 98 |
Restaurant Rules + Tools | p. 100 |
Special-Diet Dating | p. 103 |
Guest Best Practices | p. 105 |
7 Go: Making Meals Work When At Work | p. 106 |
Morning Meals | p. 108 |
DIY Oatmeal | p. 111 |
Banana Chai-Chia Pudding | p. 112 |
Mint Chip-Chia Pudding | p. 112 |
Microwave Tostada | p. 113 |
Microwave Banana Bread | p. 114 |
Work Lunch | p. 115 |
Quickie Shredded Chicken | p. 117 |
Speedy Five-Spice Pulled Pork | p. 118 |
Genmaicha Microwave Soup | p. 122 |
In the Drawer | p. 123 |
8 Entertain: Hosting and Holiday Tips | p. 124 |
Throwing a Party Without Losing Your Mind | p. 126 |
The Holiday Table | p. 130 |
9 Connect: Make your low-So World Better, Easier, and Bigger | p. 134 |
Dot-Coms and Community | p. 136 |
Immediate Access | p. 137 |
Diets and Departures | p. 138 |
10 Share: Culinary Karma and Getting other Involved | p. 140 |
A Lesson in Culinary Karma | p. 142 |
The Hands that Feed You | p. 143 |
Firefly Falafel with Herb Yogurt | p. 147 |
Super-Simple Sandwich Bread | p. 149 |
Visra's Comfort Soup | p. 150 |
Mei Mei's Green Onion Pancakes | p. 151 |
Duck à la Foung | p. 152 |
Gifts of Health | p. 154 |
11 Taste: The Six Low-So Cokking Commandments and Recipes | p. 156 |
Thou Shalt Use Natural Flavor |
Roasted Fig and Tomato Slow Jam | p. 162 |
Dilly Chimichurri | p. 163 |
Harissa Hot Sauce | p. 164 |
Sauce Gribiche | p. 166 |
Avocado Green Goddess Dressing | p. 168 |
Carrot-Sweet Onion Dressing | p. 169 |
Lemon Tahini Dressing | p. 170 |
Grilled Lettuce Salad | p. 171 |
Lemon Chicken Orzo | p. 172 |
Lemon Zinger Bars | p. 175 |
Thou Shalt Use Color and Texture |
Toasted Pepita Mix | p. 176 |
Raw Bites | p. 177 |
Nectarine Guacamole | p. 177 |
Lime-Chili Street Carrots | p. 179 |
Radish-and-Onion Yogurt Spread | p. 179 |
Toasted Rice Patties | p. 180 |
Kale Salads for Different Seasons | p. 182 |
Roasted Squash and Kale Salad | p. 183 |
Kale Cobb Salad | p. 184 |
Dukka-Spiced Salmon Patties | p. 187 |
Roast Beef and Mustard Seed Carrots | p. 189 |
Cardamom Cake with Coconut Whipped Cream | p. 193 |
Thou Shalt Steal |
Maharaja-Style Curry Powder | p. 195 |
Cauliflower-Nut "Ricotta" | p. 196 |
Cauliflower Rice, Pea, and Edamame Salad | p. 197 |
Carrot Vegetable Noodle Salad with Spicy Shrimp | p. 199 |
Corn-Broccoli Burgers | p. 201 |
Cauliflower Steaks with |
Curry Mushroom Gravy | p. 203 |
Date Caramels with Crunchy Chocolate Coating | p. 205 |
Thou Shalt Reinvent |
Mini Hash Brown Quiches | p. 208 |
Banana-Zucchini Pancakes | p. 210 |
Everything Waffles | p. 211 |
Four Fries | p. 215 |
Crunchy Parsnip Fries | p. 215 |
Chili Polenta Fries | p. 216 |
Curry Tofu Fries | p. 217 |
Dill Oil Jicama "Fries" | p. 217 |
Coconut "Panko" Pork Tonkatsu with Orange-Ginger Sauce and Sugar Snap Pea Slaw | p. 218 |
Coconut "Panko" Fish | p. 221 |
Sunday Chicken with Roasted Roots and Fruits | p. 223 |
Macaroon Custard Tarts | p. 225 |
Thou Shalt Be Brave |
Hickory-Smoked Fish Spread | p. 228 |
Baked Dim Sum Dumplings | p. 231 |
Broccoli Gnocchi with Lemon Cream Sauce | p. 235 |
Easy Focaccia | p. 238 |
Soup to Sauce | p. 239 |
Green Pea Posole | p. 239 |
Green Chilaquiles | p. 241 |
Roasted Pepper and Butternut Squash Soup | p. 243 |
Stuffed Shells with Butternut Sauce | p. 244 |
Coconut-Cinnamon Ice Cream | p. 247 |
Thou Shalt Wow |
Pickled Cherries | p. 249 |
The Dinner Party: Polenta with Lamb Chops, Harissa, and Lemon Fennel | p. 252 |
The Casual Fiesta: Jerk-ish Fish Tacos with Sauce, Slaw, and Salsa | p. 255 |
The Group Effort: Flatbread with Four Mix-and-Match Spreads | p. 257 |
Broccoli and Basil Spread | p. 259 |
Cauliflower and Mushroom Spread | p. 259 |
Butternut Squash-Dukka Spice Spread | p. 260 |
Cilantro-Pea Spread | p. 260 |
Pavlova Whoopie Pies with Mint Whipped Cream | p. 261 |
Recipes Grouped by Type | p. 266 |
Index | p. 268 |