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The Easy Low Sodium Diet Plan and Cookbook: Quick-Fix and Slow Cooker Meals to Start (and Stick to) a Low Salt Diet Paperback – July 18 2017

by Christopher Lower (Author)
4.3 4.3 out of 5 stars 949 ratings
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Low sodium, low stress, and highly tasty—a complete plan.

Here's a low sodium cookbook that actually helps you plan out your whole day's meals. The Easy Low Sodium Diet Plan and Cookbook is a must-have for anyone looking for a simple and straightforward way to manage a low sodium diet.

Start things off with two complete, 14-day meal plans that make changing your diet as easy as possible. Keep things easy with a heaping helping of quick-fix recipes, as well as tons of slow cooker-friendly options. New to diets and meal planning? Let this low sodium cookbook help you out with handy advice for managing your salt intake, tips for effective shopping, and helpful cooking hacks.

This low sodium cookbook includes:
  • Two 14-day meal plans—You'll discover that this low sodium cookbook makes starting your new diet simple with a pair of meal plans—one for hypertension and one for congestive heart failure.
  • Over 95 recipes—Sample Slow-Cooker French Toast, Kale Chips, Cauliflower Fried Rice, Slow-Cooker Seafood Stew, Chimichurri Skirt Steak, Easy Peach Crumble, and more.
  • Healthy food, made fast—Whether it's a slow-cooked meal or a quick-made snack, every recipe in this low sodium cookbook takes 30 minutes or less to prepare.

It's easy to stick to a heart healthy plan with this low sodium cookbook.
Previous page
  1. Print length
    232 pages
  2. Language
    English
  3. Publisher
    Rockridge Press
  4. Publication date
    July 18 2017
  5. Dimensions
    19.05 x 1.78 x 23.5 cm
  6. ISBN-10
    1623159067
  7. ISBN-13
    978-1623159061
  8. See all details
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Sample Recipe: Oven-Roasted Vegetables with Rosemary

Serves 8 / Prep time: 20 minutes / Cook time: 45 minutes

1. Preheat the oven to 400 F, with oven racks placed in the two bottom positions. Lightly coat two baking sheets with the cooking spray.

2. In a large bowl, stir together the potatoes, carrots, zucchini, bell pepper, onion, and garlic. Drizzle 2 tablespoons of the olive oil and season with the ¼ teaspoon of the black pepper, and 1½ tablespoons of the chopped rosemary. Stir to combine.

3. Place beets in a medium bowl. Drizzle the remaining 1 tablespoon olive oil over the beets and season with the remaining ¼ teaspoon black pepper and ½ tablespoon chopped rosemary. Stir to combine.

4. Divide the vegetables evenly between the two prepared baking sheets. Roast for 20 minutes, then gently stir the vegetables and rotate the baking sheets from rack to rack and front to back. Roast until the vegetables are tender when pierced with a fork and golden brown in some spots, 20 to 25 minutes more.

5. Serve garnished with the rosemary sprigs (if using).

Nutritional Info Per Serving:

Calories: 135; Total Fat 6g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 29mg; Potassium: 707mg; Total Carbohydrate: 22g; Fiber: 4g; Protein: 3g.

Ingredients:

  • 1 pound Yukon gold potatoes, cut into 1-inch pieces, 4 carrots, peeled and cut into 1-inch pieces
  • 4 medium zucchini, cut into 1-inch pieces, 1 red bell pepper, cut into 1-inch pieces
  • 1 large Vidalia onion, cut into 1-inch pieces, 6 to 8 cloves garlic
  • 3 tablespoons extra virgin olive oil, divided, ½ teaspoon freshly ground black pepper, divided
  • 2 tablespoons chopped fresh rosemary, divided, 2 medium beets, peeled and cut into 1-inch pieces
  • 2 sprigs fresh rosemary, for garnish (optional)

Product description

Review

"Maintaining a low sodium diet can be difficult. But, with The Easy Low-Sodium Diet Plan and Cookbook, Christopher Lower offers a perfect balance of firsthand knowledge, personal perspective, and meal planning methods that make maintaining a low sodium diet simple. This is a fabulous resource, perfect?for novice cooks who are new to a low sodium lifestyle, and a must have for anyone with health issues that require a low sodium diet."-Karen Clark, Owner, Dak's Spices,?www.daksspices.com

"This cookbook is a rare find. Everything is presented clearly with lots of great tips; and the recipes - as the title suggests - are EASY! So many great ideas for weeknight meals that don't break the bank or require a lot of fuss. With everything from meal plans to suggestions for creating more variety and flavor, I give this book my highest recommendation!"-Michelle Phillips, Chef & Owner - www.Baconfatte.com

"As a catering professional and private chef, I often work with clients who are on sodium-restricted diets and seeking flavorful menu choices. This book is a valuable and informative resource offering culinary inspiration. The recipes are well written, easy to follow and delicious. It's a must-have for anyone seeking to reduce their sodium intake without sacrificing flavor or fun.”-Chef Eric Olson, Owner, Chow Catering, www.chowcolorado.com

"As a board certified Advanced Heart Failure and Transplant Cardiologist, I care for patients with heart failure. It can be difficult for those in my care to minimize their sodium intake. Finding low sodium foods can be frustrating, and those who have become accustomed to high sodium content struggle to adapt to a lower sodium diet. Christopher Lower’s book is a welcome resource and I am particularly happy to see his approach offering practical ideas on how to eat well without added sodium. He provides easy techniques to help you replace high-sodium content foods without too much hassle."-Dr. Peter Eckman, MD, FACC, Heart Failure Section Head, Minneapolis Heart Institute® at Abbott Northwestern Hospital

About the Author

CHRISTOPHER LOWER has been living salt-free since 2002. He shares guidance from his personal journey to a sodium-free life in his blog Hacking Salt. Christopher believes that maintaining a healthy way of eating shouldn't also mean sacrificing satisfying meals that you truly enjoy-and he knows it doesn't have to. Learn more at HackingSalt.com.

Product details

  • Publisher ‏ : ‎ Rockridge Press (July 18 2017)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 232 pages
  • ISBN-10 ‏ : ‎ 1623159067
  • ISBN-13 ‏ : ‎ 978-1623159061
  • Item weight ‏ : ‎ 550 g
  • Dimensions ‏ : ‎ 19.05 x 1.78 x 23.5 cm
  • Customer Reviews:
    4.3 4.3 out of 5 stars 949 ratings

About the author

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Christopher Lower

Christopher Lower

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In 2002, I caught a virus while travelling for business and wound up with an infection that settled into the enzymes in the fluid that surrounds my heart, causing the heart muscle tissue to inflame and enlarge.

That began my heart health journey, which included; tons of medications, a pacemaker, defibrillator, an LVAD (Left Ventricular Assist Device), the transplant list, & in May of 2014 a heart transplant.

As a 6’2″ former football player I hated diets. To go on one, meant to come off of it someday. To have success I had to change my lifestyle. I hated the denial aspect of diets I needed to be able to eat the foods I wanted but find a way to make them healthy. I needed to lose the salt without sacrificing taste.

I have an incredible wife and three great children that have been my reason for being and fighting through all of these health challenges. They have also been my co-conspirators, sous chefs, tasters and critics in my efforts to make our family’s meals healthier and tastier too.

Customer reviews

4.3 out of 5 stars
4.3 out of 5
949 global ratings

Top reviews from Canada

Curtis & Victoria Smith
5.0 out of 5 stars Most useful low sodium cookbook
Reviewed in Canada on March 20, 2018
Verified Purchase
I love the mix of slow cooker and fast recipes, meat and vegetarian options and snack recipes like chickpeas! Love that there’s a breakdown of what low sodium looks like day to day. This book is probably the most useful low sodium books I’ve purchased.
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Bev
4.0 out of 5 stars Good buy
Reviewed in Canada on February 25, 2021
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Good information.
Nice recipes. Easy to do and modify according to your own dietary needs.
2 people found this helpful
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Brenda-Lee
5.0 out of 5 stars excellent book
Reviewed in Canada on June 12, 2019
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This book was full of great information and the recipes I have tried all have worked out
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Rebecca Anne Lawton
5.0 out of 5 stars As described.
Reviewed in Canada on December 30, 2018
Verified Purchase
Satisfied. Book was a gift. Recipient very pleased.
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Paul
4.0 out of 5 stars Good book to use with tablet
Reviewed in Canada on January 9, 2019
Verified Purchase
good recipes, just what I need.
One person found this helpful
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Artful dodger
5.0 out of 5 stars Awesone book
Reviewed in Canada on April 8, 2018
Verified Purchase
Great book. I use pressure cooker more than slow cooker but I can adapt
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Matthew Jack
5.0 out of 5 stars My mom is happy
Reviewed in Canada on August 9, 2018
Verified Purchase
Great book
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Amazon Customer
5.0 out of 5 stars Five Stars
Reviewed in Canada on October 14, 2017
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Very helpful & good recipes
One person found this helpful
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Top reviews from other countries

Natalie
1.0 out of 5 stars Very disappointing
Reviewed in the United Kingdom on May 23, 2021
Verified Purchase
I bought this because I wanted some inspiration for low sodium meals…I didn’t want low fat, low carb, low everything else! Sent it back.
One person found this helpful
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Garden Gal
5.0 out of 5 stars Wow! Wow! Wow!
Reviewed in the United States on May 31, 2018
Verified Purchase
Wow! I bought 3 low sodium cookbooks on Amazon and Lower's is by far the best.The first thing i noticed was that every recipe is coded for Low, Lower or Lowest in sodium. There's also a per serving amount at the bottom of each, making it easy to maintain the 1,500 mg. per day limit for someone like my husband with CHF (congestive heart failure). Lower also gives 2 meal plans, one for hypertensive folks and one for those with CHF. The beginning chapters are important as they warn against potassium chloride, explain blood pressure, risk factors, tests and symtoms of heart disease, updating your pantry and kitchen equipment (nothing fancy!) While meat menus are included (we do not eat meat), I'm pleased there are 31 main dish vegetarian and 20 seafood entrees and 4 vegetarian soups. All the breakfasts (except one), the sauces & spice mixes, and the snacks/sides are vegetarian. The desserts are not sugary sweet and rely quite a bit on fruit. So far I've made the Chickpea Burgers with Tahini ,the Black Bean Croquettes with Fresh Salsa, and the Cauliflower Fried Rice. They are very good. While I'm not going to lie and say I don't miss the salt, these recipes come as close as possible to being as tasty as one could imagine. It will take a while to adjust to this new heart-healthy diet. To help add additional flavor, I recommend Dak's Sodium-free spices, The Gourmet Collection (Smoked Paprika, Garlic, Chili & Chives, Garlic Bread Spice Blend) Paul Prudhomme's Magic salt-free blends, Mrs. Dash's Southwest Chipotle and Taco Seasoning blends and Mrs. Dash's teriyaki marinade, Mr. Spice sauces: Sweet & Sour sauce and Honey BBQ and Westbrae organic stoneground no salt mustard. Francesco Rinaldi no-salt pasta sauce, and TorchBearer Tarnation hot sauce. All of these can be found on Amazon, but you may be able to purchase them locally.
73 people found this helpful
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heather
4.0 out of 5 stars Good and easy low sodium recipes
Reviewed in the United States on March 24, 2020
Verified Purchase
Have high blood pressure and ordered this as I started out on the low sodium journey. Most of the recipes are quite good and easily tweakable. I would recommend this to the beginner. Try the shrimp jambalaya first! Yum!
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Brock
5.0 out of 5 stars Excellent recipe book
Reviewed in the United States on January 21, 2024
Verified Purchase
Everything I’ve tried out of this book so far is excellent. The turkey chili is my favorite, add a couple hot peppers to give it some heat though.
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Sue
5.0 out of 5 stars Easy to make
Reviewed in the United States on January 6, 2024
Verified Purchase
I bought this for my son in law after he was put on a los sodium diet after a stroke. Since they’re foodies, they were very pleased with the choices.
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