Low-so good : a guide to real food, big flavor, and less sodium with 70 amazing recipes

439 Pages·2016·32.3 MB·English

by  Foung

“An apple a day keeps the doctor away.”
An apple-five-spice pie keeps guests coming back for
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.
ISBN 978-1-4521-4347-7 (epub, mobi) Library of Congress Cataloging-in-Publication Data available.
ISBN 978-1-4521-3508-3 (hc)
Designed by Emily Dubin
Food styling by Lillian Kang
Typesetting by Hillary Caudle Chronicle Books LLC
680 Second Street
San Francisco, California 94107
www.chroniclebooks.com
Acknowledgments
It seems strange to say, but I am truly thankful that lupus and kidney failure
entered my life. They led me to discover far cooler things about myself and
the world around me, and, above all, they allowed me to grow closer to an
amazing group of humans I get to call family and friends. These people rally
behind me at every step and push me to believe in even the most far-out
miracles. They believed in my strength to survive, they believed in my
mission to heal with food, they even believed I could write a book (or two).
Because of them, kidney failure means having more, not less. So I’d like to
take a moment to say thanks.
To Nomi, my most discerning taste-tester and favorite mayhem-maker. May
you always wear two different-colored shoes. Let your joy and imagination
run wild. And forever draw outside the lines. Also, eat your peas.
To Alejandro, the best half-Chinese, quarter-Mexican, eighth-Irish, eighth-
German husband; cheerleader; and patient partner in crime I could ever
dream of.
To my mom (Smoosh) and my dad (Johnny), for giving me life, not once but
many times over. For encouragement, continually. And for soft shoulders to
land on. As well as a kitchen to cook in when our oven breaks.
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 the food folks, Stephanie Hua, Catherine McCord, Phoebe Lapine,
Andrew Wilder, Stephanie Weaver, Max Falkowitz, Irvin Lin, Tracy
Benjamin, Cheryl Sternman Rule, Jess Thomson, Food52 Crew, Denise
Woodward, Gaby Dalkin, Visra Vichit-Vadakan, Mei Li, Firefly Restaurant,
Haley Sausner, Bruce Cole, Nojo Restaurant, and Greg Dunmore, for being
generous with your wisdom and for welcoming low-sodium so warmly into
the greater culinary world.
To the pros, Jenni Ferrari-Adler, Adelaide Mueller, Rebekah Peppler, Jenais
Zarlin, Sarah Billingsley, Emily Dubin, Hillary Caudle, Doug Ogan, Ellen
Zarlin, Sarah Billingsley, Emily Dubin, Hillary Caudle, Doug Ogan, Ellen
Wheat, Vanessa Dina, John Lee, Lillian Kang, Emma Star Jensen, Veronica
Sjoen, Stephan Lam, Barb Stuckey, Dr. Rachel K. Johnson, Erin McCormick,
Nikki Gepner, Katy Wilkens, Beth Shanaman, Karsha Chang, and Heather
Bandura, for believing in my words, my recipes, and my mission.
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.
To the caffeine providers, the crews at Bernie’s, Philz on 24th, and La
Boulange, for letting me work for endless hours in your establishment while
sipping very small cups of coffee.
To my two kidneys, Frank and Stein, who taught me everything about
perseverance and conquering the impossible. Without you two, none of this
would be possible.
Contents
Introduction 10
1 Transform
let’s go low-so 12
Understanding Salt and Sodium 14
TABLE SALT AND SOURCES OF SODIUM 14
WHY WE NEED SODIUM AND WHY SOME OF US NEED LESS 15
TOP SOURCES OF SECRET SODIUM 15
bread 16
cold cuts 16
pizza 16
poultry 16
sandwiches 16
soup 16
SALT SUBSTITUTES 17
Exploring the Five Tastes 18
sweet 18
sour 18
bitter 19
umami 19
salty 19
Mimicking Salt: Anything Salt Can Do, You Can Do Better 20