Cover -- Title -- Copyright -- ACKNOWLEDGMENTS -- CONTENTS -- INTRODUCTION -- 1 TRANSFORM: LET'S GO LOW-SO -- Understanding Salt and Sodium -- TABLE SALT AND SOURCES OF SODIUM -- WHY WE NEED SODIUM AND WHY SOME OF US NEED LESS -- TOP SOURCES OF SECRET SODIUM -- BREAD -- COLD CUTS -- PIZZA -- POULTRY -- SANDWICHES -- SOUP -- SALT SUBSTITUTES -- Exploring the Five Tastes -- SWEET -- SOUR -- BITTER -- UMAMI -- SALTY -- Mimicking Salt: Anything Salt Can Do, You Can Do Better -- Finding Flavor -- REDISCOVER: ALTERNATIVE FLAVOR BOOSTERS -- SPICES, HERBS, VINEGARS, OILS, CITRUS -- UNCOMMON PAIRINGS -- COLOR AND FEEL -- OVENS, GRILLS, AND SLOW COOKERS -- REBEL: LESSONS FROM JAMES DEAN AND LADY GAGA -- RELATE: TOP CHEFS AND OTHER SPECIAL DIETS -- REFOCUS: GAINS VERSUS LOSSES -- 7-Day Taste Bud Reboot -- SHOPPING LIST -- PROTEIN -- VEGETABLES -- FRUIT -- DAIRY -- MISCELLANEOUS SUNDRIES -- ADDITIONAL WAYS TO TASTE MORE WITH YOUR TASTE BUDS -- SUNDAY PREP ORDER OF OPERATIONS -- Take the Leap: One Month to Low-So Success -- WEEK 1 -- MENTAL GAME -- ROUTINE SWITCH -- TAKE NOTE -- EXTRA-CREDIT ACTIVITIES -- WEEK 2 -- MENTAL GAME -- ROUTINE SWITCH -- TAKE NOTE -- EXTRA-CREDIT ACTIVITIES -- WEEK 3 -- MENTAL GAME -- ROUTINE SWITCH -- TAKE NOTE -- EXTRA-CREDIT ACTIVITIES -- WEEK 4 -- MENTAL GAME -- ROUTINE SWITCH -- TAKE NOTE -- EXTRA-CREDIT ACTIVITIES -- 2 LEARN: BECOMING AN EXPERT -- Where to Start: Fears and Fundamentals -- BIG FEARS -- CLEANUP -- SMELLY INGREDIENTS -- UNDERCOOKING AND OVERCOOKING INGREDIENTS -- TIMING MULTIPLE DISHES -- RANDOM INGREDIENTS -- MISSING INGREDIENTS -- BASIC SAFETY AND EFFICIENCY RULES -- AVOIDING COMMON MISTAKES -- BLENDERS, FOOD PROCESSORS, AND MISSING TOPS -- COOKIES, CAKES, AND UNFOLLOWED DIRECTIONS -- DISHES AND OVENS -- FOIL AND MICROWAVES -- FISH EN PAPILLOTE AND UNPLEASANT TASTES -- PARCHMENT PAPER AND OVEN TEMPERATURE.

POTATOES AND DISH DISPOSAL -- Building Your Library -- ON THE SHELF -- CLASSICS AND COOKING SKILLS -- LOW-SODIUM GUIDES -- SPECIAL-DIET INSPIRATION -- WORLD CUISINES AND OTHER SPECIALTY SUBJECTS -- ON TV -- COOKING COMPETITIONS -- COOKING SHOWS -- ON THE WEB -- Building Your Skills -- CHEAT SHEET: HOW TO CUT STRANGE FRUITS AND VEGETABLES -- BUTTERNUT SQUASH -- CORN KERNELS -- JICAMA -- WATERMELON -- OTHER ODDLY SHAPED PRODUCE -- Building a Low-Sodium Plan -- Continued Education -- 3 PREP: SETTING UP YOUR KITCHEN AND PANTRY -- Kitchen Essentials -- Utensil Essentials -- THE ABSOLUTES -- BAKING PANS AND COOKIE SHEETS -- BLENDERS -- BOX GRATER AND MICROPLANE -- CANNING JARS -- COOLING RACKS -- CUTTING BOARDS -- COFFEE/SPICE GRINDER -- DUTCH OVEN -- FIRE EXTINGUISHER -- FOOD PROCESSORS-LARGE AND SMALL -- KNIVES -- LOAF PAN -- MEASURING CUPS-LIQUID AND DRY -- MEASURING SPOONS -- MUFFIN TINS -- NONCHEMICAL CLEANERS AND SMALL VACUUM -- NONREACTIVE BOWLS -- OVEN MITTS -- OVENPROOF BAKING DISHES -- PARCHMENT PAPER AND ALUMINUM FOIL -- PASTRY BRUSHES -- RAMEKINS -- REUSABLE STORAGE CONTAINERS -- RICE COOKER AND SLOW COOKER -- ROASTING PAN WITH RACK -- ROLLING PIN -- SALAD SPINNER -- SALT AND PEPPER GRINDERS -- SAUCEPAN -- SKILLET -- SPATULAS -- STEAMER BASKET -- STOCKPOT -- THERMOMETERS -- TIMER -- TONGS -- VEGETABLE PEELER -- WOODEN SPOONS -- FOR LOOKS, FOR EASE, FOR FUN -- APRON -- CHERRY PITTER -- FOOD SCALE -- GRILL PAN -- HAND MIXER -- JULIENNE PEELER OR SPIRAL SLICER -- MANDOLINE -- PASTA MAKER -- RADIO OR PORTABLE SPEAKERS -- SMOKING CHIPS -- WAFFLE MAKER, SPRINGFORM CAKE PAN, AND ICE-CREAM MAKER -- Pantry Essentials -- Spice Essentials -- STRETCHING YOUR SPICES -- ALLSPICE (GROUND) -- CARAWAY SEEDS -- CELERY SEEDS -- CHILI POWDER -- CINNAMON (GROUND) -- CLOVES -- COCOA POWDER -- COFFEE GROUNDS -- CURRY POWDER -- SHICHIMI (JAPANESE SEVEN-SPICE).

STAR ANISE (GROUND) -- ZA'ATAR -- Refrigerator Essentials -- Freezer Essentials -- FROZEN DOUGHS AND CRUSTS -- FROZEN MEAT -- FROZEN VEGETABLES AND FRUIT -- LEFTOVERS -- SAUCES, STOCK, COCONUT MILK -- Emergency Essentials -- 4 SHOP: GETTING MORE FROM SHOPPING AT THE MARKET -- Lesson One: Read the Labels -- PACKAGED STUFF -- FRESH STUFF -- Lesson Two: Walk the Aisles -- CANNED GOODS -- DAIRY AND DELI MEAT -- FREEZER -- INTERNATIONAL FOODS -- MEAT COUNTER -- PREPARED FOODS -- PRODUCE -- SNACKS AND CEREALS -- Lesson Three: Make Friends -- Lesson Four: Where to Shop -- BUTCHER SHOPS -- FARMERS' MARKETS -- HEALTH FOOD STORES -- INTERNATIONAL MARKETS -- SPICE STORES -- THE WORLD WIDE WEB -- 5 DIY: FINDING LOWER-SODIUM SOLUTIONS -- Finding Low-So Substitutes -- ANCHOVIES -- BACON -- BACON, CANADIAN -- BAGELS -- BREAD AND BUNS -- BREAD CRUMBS -- BROTH -- CRAB DIP, CRAB CAKES, AND LOBSTER ROLLS -- CRACKERS -- CREAMY CHEESE -- CREAMY SAUCES -- DINE-OUT DRESSING -- HOT DOGS -- INSTANT PIZZA DOUGH -- MAYONNAISE -- MILK -- OLIVES -- PARMESAN CHEESE -- PICKLES -- QUICK PIE CRUSTS -- SAUSAGE -- SHREDDED CHEESE -- SOUR CREAM AND CREAM CHEESE -- SOY, MISO, AND TERIYAKI SAUCES -- STEAK SAUCE -- TOMATO SAUCES -- SALT-FREE BACON -- CHICKPEA-FLOUR PIZZA -- Gardening: The Ultimate DIY -- 6 DINE: EATING WELL BEYOND YOUR STOVE -- Restaurant Rules + Tools -- CARRY YOUR CARD -- USE OPENTABLE.COM -- BE DARING -- FRESH IS BEST -- CHECK YELP -- TAKE OVER THE KITCHEN -- TRAVEL SPICE -- PULL THE ALARM -- BEYOND THE TABLE -- MENU IQ -- Special-Diet Dating -- PICK THE RESTAURANT -- ORDER SMART -- SPILL THE BEANS -- MAKE A DATE -- PLAY CHEF -- Guest Best Practices -- TIPS APPRECIATED -- SPECIAL DELIVERY -- TAKE A COURSE -- FILL YOUR PLATE -- GIVE A GIFT -- 7 GO: MAKING MEALS WORK WHEN AT WORK -- Morning Meals -- YOGURT -- MATZO AND RICE CRACKERS -- BREAKFAST TORTILLAS -- OATMEAL.

CHIA SEEDS -- MUFFIN TINS -- MUGS AND MICROWAVES -- DIY OATMEAL -- BANANA CHAI-CHIA PUDDING -- MINT CHIP-CHIA PUDDING -- MICROWAVE TOSTADA -- MICROWAVE BANANA BREAD -- Work Lunch -- REFRIGERATOR SALAD BAR -- Quickie Shredded Chicken -- Speedy Five-Spice Pulled Pork -- SIX LOW-SO WAYS TO SANDWICH -- CUCUMBER BAGUETTES -- COLLARD LEAF LAVASH -- NORI WRAP -- LETTUCE SPRING ROLLS -- JICAMA BUNS -- HOMEMADE LOW-SODIUM BREAD -- Genmaicha Microwave Soup -- In the Drawer -- 8 ENTERTAIN: HOSTING AND HOLIDAY TIPS -- Throwing a Party Without Losing Your Mind -- ONE POT, INDIVIDUAL PORTIONS, EARLY PREP -- DON'T MAKE EVERYTHING -- DO MAKE A SHOPPING LIST -- BRING IN THE NOISE, BRING ON THE FUN -- GIVE YOUR GUESTS SOMETHING TO DO -- KEEP DESSERT SIMPLE -- MAKE FEASTS FLEXIBLE -- The Holiday Table -- HOSTING THE HOLIDAYS -- BRISKET -- CASSEROLES -- GRAVY -- HAM -- MASHED POTATOES -- PIE -- SMOKED FISH -- STUFFING -- TURKEY -- DINING AT SOMEONE ELSE'S TABLE -- FIND INTERNATIONAL INSPIRATION -- AUSTRALIA AND NEW ZEALAND -- GREECE -- ITALY -- JAPAN -- MEXICO -- 9 CONNECT: MAKE YOUR LOW-SO WORLD BETTER, EASIER, AND BIGGER -- Dot-Coms and Community -- INTERNET ACCEPTANCE -- NEED HELP? TRY TWITTER, FACEBOOK, AND YELP -- Immediate Access -- BUY ONLINE -- GET IT DELIVERED -- SAVE MINUTES AND MONEY -- Diets and Departures -- PLAN SMART -- RESEARCH -- SHOP AHEAD -- SNACK HACK -- FORGET THE VIEW, GET A KITCHEN -- USE FRIENDS, REAL AND VIRTUAL -- EXPLORE -- NO ENGLISH, NO PROBLEM -- PACK SMART -- EMERGENCY BITES -- CARRY ON -- MAKE A TRAVEL TOOL KIT -- GO RAW -- KIDDIE MENU -- 10 SHARE: CULINARY KARMA AND GETTING OTHERS INVOLVED -- A Lesson in Culinary Karma -- The Hands that Feed You -- FIND THE OWNER -- TEACH FRIENDS TO COOK -- MAKE FRIENDS WHO MAKE FOOD -- FRIENDS WHO MAKE FALAFEL -- FRIENDS WHO MAKE BREAD -- FRIENDS WHO MAKE SOUP -- FRIENDS WHO MAKE PANCAKES.

FRIENDS WHO MAKE DUCK -- Firefly Falafel with Herb Yogurt -- Super-Simple Sandwich Bread -- Visra's Comfort Soup -- Mei Mei's Green Onion Pancakes -- Duck à la Foung -- Gifts of Health -- FOR THE BEGINNER -- FOR THE ARTISAN -- FOR THE HOME COOK -- FOR THE BOOKWORM -- FOR THE SHOPPER -- FOR THE TIME-SAVER -- FOR THE ENTERTAINER -- FOR THE MOVER AND SHAKER -- FOR THE EXPERIMENTER -- FOR THE KIDS -- 11 TASTE: THE SIX LOW-SO COOKING COMMANDMENTS AND RECIPES -- COOKING TIME -- MIX AND MATCH -- STARTING FROM ZERO -- SODIUM COUNTS -- Thou Shalt Use Natural Flavor -- Roasted Fig and Tomato Slow Jam -- Dilly Chimichurri -- Harissa Hot Sauce -- Sauce Gribiche -- Avocado Green Goddess Dressing -- Carrot-Sweet Onion Dressing -- Lemon Tahini Dressing -- Grilled Lettuce Salad -- Lemon Chicken Orzo -- Lemon Zinger Bars -- Thou Shalt Use Color and Texture -- Toasted Pepita Mix -- Raw Bites -- NECTARINE GUACAMOLE -- LIME-CHILI STREET CARROTS -- RADISH-AND-ONION YOGURT SPREAD -- Toasted Rice Patties -- Kale Salads for Different Seasons -- ROASTED SQUASH AND KALE SALAD -- KALE COBB SALAD -- Dukka-Spiced Salmon Patties -- Roast Beef and Mustard Seed Carrots -- Cardamom Cake with Coconut Whipped Cream -- Thou Shalt Steal -- Maharaja-Style Curry Powder -- Cauliflower-Nut "Ricotta" -- Cauliflower Rice, Pea, and Edamame Salad -- Carrot Vegetable Noodle Salad with Spicy Shrimp -- Corn-Broccoli Burgers -- Cauliflower Steaks with Curry Mushroom Gravy -- Date Caramels with Crunchy Chocolate Coating -- Thou Shalt Reinvent -- Mini Hash Brown Quiches -- Banana-Zucchini Pancakes -- Everything Waffles -- Four Fries -- CRUNCHY PARSNIP FRIES -- CHILI POLENTA FRIES -- CURRY TOFU FRIES -- DILL OIL JICAMA "FRIES" -- Coconut "Panko" Pork Tonkatsu with Orange-Ginger Sauce and Sugar Snap Pea Slaw -- Coconut "Panko" Fish -- Sunday Chicken with Roasted Roots and Fruits.

Macaroon Custard Tarts.