The Low Sodium Cookbook (7 page)

MID-MORNING SNACK (99 MG SODIUM)

1 apple-cinnamon rice cake (29 mg sodium) with

• 1 tablespoon light cream cheese (70 mg sodium)
  

LUNCH (438 MG SODIUM)

Roasted Beet Salad with Goat Cheese
*
(286 mg sodium)

1 medium pear (2 mg sodium)

½ whole-wheat roll (75 mg sodium)

MID-AFTERNOON SNACK (142 MG SODIUM)

6 ounces low-fat fruit-flavored yogurt (130 mg sodium)

1 tablespoon toasted rice cereal (12 mg sodium)

DINNER (573 MG SODIUM)

White Chicken Chili
*
(302 mg sodium)

• 1 ounce low-fat cheddar cheese, shredded (171 mg sodium)
  
• 1 green onion, thinly sliced (17 mg sodium)
  

1 tablespoon fresh salsa (75 mg sodium)

1 ounce unsalted baked tortilla chips (4 mg sodium)

½ cup grilled zucchini (4 mg sodium)

DESSERT (2 MG SODIUM)

1 cup mixed diced fruit: bananas, peaches, nectarines, pineapple, melon, berries (2 mg sodium)

Day 14 (1,115 mg sodium)

BREAKFAST (176 MG SODIUM)

1 whole-wheat English muffin (103 mg sodium)

1 egg, poached (70 mg sodium)

1 cup fresh orange juice (2 mg sodium)

1 medium banana (1 mg sodium)

MID-MORNING SNACK (3 MG SODIUM)

1 medium apple (2 mg sodium)

1 tablespoon no-salt-added almond butter (1 mg sodium)

LUNCH (454 MG SODIUM)

Greek salad with chickpeas

• 2 cups chopped romaine lettuce (8 mg sodium)
  
• ¼ cup canned chickpeas, drained and rinsed (156 mg sodium)
  
• 1 medium tomato, diced (6 mg sodium)
  
• ½ medium cucumber, diced (3 mg sodium)
  
• ¼ small red onion, thinly sliced (3 mg sodium)
  
• 2 tablespoons crumbled feta cheese (97 mg sodium)
  
• 1 tablespoon red wine vinegar mixed with 1 tablespoon olive oil (1 mg sodium)
  

1 ounce reduced-sodium pita chips (180 mg sodium)

MID-AFTERNOON SNACK (10 MG SODIUM)

1 ounce unsalted baked tortilla chips (4 mg sodium) with

• Fresh and Zingy Salsa Verde
  *
  (6 mg sodium)
  

DINNER (455 MG SODIUM)

Chinese-Style Beef and Vegetable Hot Pot
*
(445 mg sodium)

1 cup steamed brown rice, cooked without salt (10 mg sodium)

DESSERT (17 MG SODIUM)

1 Best Oatmeal-Chocolate Chip Cookie
*
(17 mg sodium)

PART TWO

Low-Sodium Recipes

Chapter Six
Breakfasts

Chapter Seven
Snacks and Appetizers

Chapter Eight
Condiments and Sauces

Chapter Nine
Salads and Dressings

Chapter Ten
Soups, Chilies, and Stews

Chapter Eleven
Side Dishes

Chapter Twelve
Fish and Seafood Entrées

Chapter Thirteen
Poultry, Pork, and Beef Entrées

Chapter Fourteen
Desserts

CHAPTER SIX

Breakfasts

E
veryone knows that breakfast is the most important meal of the day. It’s too bad that so many breakfast foods—bacon, sausage, omelets, and more—are so often loaded with sodium. Not to worry, though. You can still enjoy your favorite breakfast foods even while you avoid excess sodium.

Here we’ve focused on breakfast recipes that are not only extremely nutritious but also filling, satisfying, and loaded with important nutrients instead of salt.

Rise and Shine Fruit Smoothie

SERVES 1

SODIUM //
25 MG

BUDGET-FRIENDLY // COOKING FOR ONE // LOW-FAT // QUICK

Fruit smoothies are the perfect grab-and-go breakfasts. They’re delicious, packed with vitamins and antioxidants, and can be whipped up in just a couple of minutes. This one has creamy silken tofu for added protein to keep you going all morning. Drink it before you dash out the door, or take it along in a travel cup and drink it on the go.

1 cup frozen mixed berries

½ banana

½ cup fresh orange juice

¼ cup silken tofu

1. Combine all of the ingredients in a blender and process until smooth.

2. Pour the smoothie into a glass and serve immediately or transfer it to an insulated travel cup. Drink it within an hour.

Very Berry Breakfast Parfait

SERVES 4

SODIUM //
82 MG

BUDGET-FRIENDLY // LOW-FAT // QUICK

Low in sodium, fat, and cholesterol and packed with vitamin C and calcium, these gorgeous parfaits are a perfect start to the day. They’re so pretty and flavorful that you could even serve them as a healthful dessert.

1½ cups low-fat plain yogurt

3 tablespoons honey

1½ cups muesli breakfast cereal or low-sodium, low-fat granola

1½ cups mixed fresh berries (blackberries, raspberries, blueberries, or sliced strawberries, in any combination)

1. Set out 4 parfait glasses, 8-ounce mason jars, or other 8-ounce glasses.

2. In a small mixing bowl, combine the yogurt and honey and stir to mix well.

3. Spoon 2 tablespoons of the yogurt mixture into the bottom of each glass or jar. Top with 2 tablespoons of the cereal, and then 2 tablespoons of the fruit. Repeat until all of the ingredients have been used.

4. Serve immediately or cover and refrigerate the parfaits for up to 2 hours.

Cherry-Almond Granola

SERVES 8

SODIUM //
81 MG

MAKE AHEAD

Homemade granola is always a crowd-pleaser, and it’s so easy to make. This version is sweetened with a combination of apple juice and maple syrup and gets an extra boost of fiber from wheat germ and flaxseed. Cherries, almonds, and coconut give it plenty of flavor.