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Textbook Low So Good A Guide To Real Food Big Flavor and Less Sodium With 70 Amazing Recipes 1St Edition Jessica Goldman Foung Ebook All Chapter PDF
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“An apple a day keeps the doctor away.”
seconds.
Text copyright © 2016 by Jessica Goldman Foung.
Photographs copyright © 2016 by John Lee.
All rights reserved. No part of this book may be reproduced in any form without written
permission from the publisher.
To the team, Uncle Rondo, Sarah, Aba, Tia, Tim, Mo Mo, Yeh Yeh, Ya
Ya, Andrea, Cara, Samara, and Ale, for helping keep the house clean,
the baby entertained, and the date nights on the calendar.
To my friends, all of you; you and you and you, too—who accepted my
low-sodium food and lifestyle from the very beginning. Who tested
recipes. Ate recipes. Created recipes. And continually inspire new
recipes.
1 Transform
let’s go low-so 12
Understanding Salt and Sodium 14
TABLE SALT AND SOURCES OF SODIUM 14
bread 16
cold cuts 16
pizza 16
poultry 16
sandwiches 16
soup 16
SALT SUBSTITUTES 17
protein 28
vegetables 28
fruit 29
dairy 29
miscellaneous sundries 29
ADDITIONAL WAYS TO TASTE MORE WITH YOUR TASTE BUDS
29
mental game 34
routine switch 34
take note 34
extra-credit activities 34
WEEK 2 34
mental game 35
routine switch 35
take note 35
extra-credit activities 35
WEEK 3 35
mental game 35
routine switch 36
take note 36
extra-credit activities 36
WEEK 4 36
mental game 36
routine switch 36
take note 37
extra-credit activities 37
2 Learn
becoming an expert 38
Where to Start: Fears and Fundamentals 40
BIG FEARS 40
cleanup 40
smelly ingredients 40
undercooking and overcooking ingredients 40
timing multiple dishes 40
random ingredients 41
missing ingredients 41
BASIC SAFETY AND EFFICIENCY RULES 41
cooking competitions 44
cooking shows 44
ON THE WEB 44
butternut squash 45
corn kernels 45
jicama 46
watermelon 46
other oddly shaped produce 46
Building a Low-Sodium Plan 49
Continued Education 49
3 Prep
setting up your kitchen and pantry 50
Kitchen Essentials 52
Utensil Essentials 54
THE ABSOLUTES 54
apron 59
cherry pitter 59
food scale 59
grill pan 59
hand mixer 59
julienne peeler or spiral slicer 59
mandoline 59
pasta maker 60
radio or portable speakers 60
smoking chips 60
waffle maker, springform cake pan, and ice-cream
maker 60
Pantry Essentials 61
Spice Essentials 63
STRETCHING YOUR SPICES 65
allspice (ground) 65
caraway seeds 65
celery seeds 65
chili powder 65
cinnamon (ground) 65
cloves 65
cocoa powder 65
coffee grounds 65
curry powder 65
shichimi (japanese seven-spice) 65
star anise (ground) 65
za’atar 65
Refrigerator Essentials 68
Freezer Essentials 68
frozen doughs and crusts 68
frozen meat 69
frozen vegetables and fruit 71
leftovers 71
sauces, stock, coconut milk 71
Emergency Essentials 71
4 Shop
getting more from shopping at the market 72
Lesson One: Read the Labels 74
PACKAGED STUFF 74
FRESH STUFF 75
5 DIY
finding lower-sodium solutions 82
Finding Low-So Substitutes 84
anchovies 84
bacon 84
bacon, canadian 84
bagels 84
bread and buns 85
bread crumbs 85
broth 85
crab dip, crab cakes, and lobster rolls 86
crackers 86
creamy cheese 86
creamy sauces 86
dine-out dressing 86
hot dogs 86
instant pizza dough 86
mayonnaise 87
milk 87
olives 87
parmesan cheese 87
pickles 87
quick pie crusts 87
sausage 87
shredded cheese 88
sour cream and cream cheese 88
soy, miso, and teriyaki sauces 88
steak sauce 88
tomato sauces 88
Salt-Free Bacon 93
Chickpea-Flour Pizza 94
6 Dine
eating well beyond your stove 98
Restaurant Rules + Tools 100
carry your card 100
use opentable.com 100
be daring 100
fresh is best 100
check yelp 101
take over the kitchen 101
travel spice 101
pull the alarm 101
beyond the table 101
menu iq 102
Special-Diet Dating 103
pick the restaurant 103
order smart 103
spill the beans 103
make a date 103
play chef 103
Guest Best Practices 105
tips appreciated 105
special delivery 105
take a course 105
fill your plate 105
give a gift 105
7 Go
making meals work when at work 106
Morning Meals 108
yogurt 108
matzo and rice crackers 108
breakfast tortillas 109
oatmeal 109
chia seeds 109
muffin tins 110
mugs and microwaves 110
DIY Oatmeal 111
8 Entertain
hosting and holiday tips 124
Throwing a Party Without Losing Your Mind 126
one pot, individual portions, early prep 126
don’t make everything 126
do make a shopping list 126
bring in the noise, bring on the fun 126
give your guests something to do 127
keep dessert simple 127
make feasts flexible 129
The Holiday Table 130
HOSTING THE HOLIDAYS 130
brisket 130
casseroles 130
gravy 131
ham 131
mashed potatoes 131
pie 131
smoked fish 131
stuffing 131
turkey 131
DINING AT SOMEONE ELSE’S TABLE 133
9 Connect
make your low-so world better, easier, and bigger 134
Dot-Coms and Community 136
internet acceptance 136
need help? try twitter, facebook, and yelp 136
Immediate Access 137
buy online 137
get it delivered 137
save minutes and money 137
Diets and Departures 138
PLAN SMART 138
research 138
shop ahead 138
snack hack 138
forget the view, get a kitchen 138
use friends, real and virtual 139
explore 138
no english, no problem 139
PACK SMART 139
emergency bites 139
carry on 139
make a travel tool kit 139
go raw 139
kiddie menu 139
10 Share
culinary karma and getting others involved 140
A Lesson in Culinary Karma 142
The Hands that Feed You 143
FIND THE OWNER 143
11 Taste
the six low-so cooking commandments and recipes 156
cooking time 158
mix and match 158
starting from zero 158
sodium counts 158
Thou Shalt Use Natural Flavor
Roasted Fig and Tomato Slow Jam 162
Dilly Chimichurri 163
The Dinner Party: Polenta with Lamb Chops, Harissa, and Lemon
Fennel 252
The Casual Fiesta: Jerk-ish Fish Tacos with Sauce, Slaw, and Salsa
255
BREADS 266
LUNCHES 266
SOUPS 267
DINNERS 267
DESSERTS 267
Index 268
About the Author 273
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Me tahdomme tajuta
vain oman Sielumme tuosta joukosta.
PHANTASIA
VANHA SATU
Jessica,
sattuuko tämä vanha satu sinuun?
Eikö liene jokaisella meistä oma kyttyrämme,
jonka huomaa juuri hän,
jonka tulisi katsoa vain sielumme enkelisilmiin?
DRYADI
***
***
***
VINETAN KELLOT
II
Mun sydämeni, ystävä, lie meri äärtä vailla, et sinä enkä minä
rantaa nähdä voi, ja syvyydessä uponneitten kirkonkelloin
lailla, ah, vanhat laulut malmisoinnun soi.
MELANKOLIA
LEHMUSSATU
———
NUORET KOTKAT
SIIPIRIKKO
Jo lentoon ovat toiset lähteneet.
Se suurin, surullisin silmin yksinänsä
on pesään jäänyt kera ikävänsä,
vain vaivoin liikkuu siivet katkenneet.
RUKOUS
KELTAISIA LEHTIÄ
II
III
KIRJOITTAMATON LAULU
— Kirjoitin lauluni.
Ystäväni luki sen ja — itki.
KAUNEIN LAULU