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The No-Salt, Lowest-Sodium Light Meals Book [Paperback]

Donald A. Gazzaniga , Maureen A. Gazzaniga , Michael B. Fowler

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Book Description

July 25 2006
In 1997, Don Gazzaniga was diagnosed with congestive heart failure. His doctor was ready to sign him up for a heart transplant. Don responded by creating a large selection of recipes that never went above five hundred milligrams of sodium a day. That’s all! And the recipes were delicious.
The No-Salt, Lowest Sodium Light Meals Book contains Don’s and Maureen’s recipes for lighter fare: soups, salads and dressings, and sandwiches. It provides a wide array of choices for those who want to dramatically lower their sodium intake without losing taste.

Frequently Bought Together

The No-Salt, Lowest-Sodium Light Meals Book + The No-Salt Cookbook: Reduce or Eliminate Salt Without Sacrificing Flavor + The No-Salt, Lowest-Sodium Cookbook: Hundreds of Favorite Recipes Created to Combat Congestive Heart Failure and Dangerous Hypertension
Price For All Three: CDN$ 34.55

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About the Author

Donald A. Gazzaniga is retired from the communications industry. Since he changed his diet, he is again able to pursue his hobby of fishing. Maureen A. Gazzaniga, his wife, is a retired elementary school teacher. They live in Auburn, California.

Excerpt. © Reprinted by permission. All rights reserved.

No-Salt, Lowest-Sodium Light Meals Book
My favorite explorer is Captain Cook, who, in the mid-to-later 1770s, drew maps of the world that even satellite imaging haven't changed much. He was a genius at sailing, navigation, and using a sextant. I would like to attribute the first soups to him, but in fact his contribution was the "stock cubes" he took on his voyages to make soup. His sailors referred to that soup as a portable soup. It was made by evaporating clarified broth until it reached the consistency of glue. It could be stored for a very long time. Cook was also knowledgeable enough to take along citrus fruit to help prevent scurvy, something no other sailor had done before him.
What most likely happened was that primitive humans, given much more credit for intelligence today after years of research, invented soup. What they probably did was drop a heated stone into a bladder of liquid containing whatever their diet held back then and then added nuts and bugs to flowers and wild roots.
The containers for primitive humans were crude at best, most likely animal bladders.
Thus, when the "bronze age" arrived, soup makers probably blossomed. A bronze kettle or pot was made available to them and cooking over an open flame did become popular. (There were iron kettles, too.) It is known that migrants from northern France arrived in Great Britain in the fourth millennium B.C. with farming skills and apparently soup-making skills. Historians and archaeologists tell us that these same migrants brought cultivated wheat and barley as well as sheep and goats. They also brought along their knowledge of making pottery bowls, which some declare, put an end to the dropping of stones into containers of gruel. Instead, the new pots and bowls made cooking possible and provided starch from farmed cereals, which gave them their new "soup" texture.
Archaeologists have found pottery and old pots as well as old stomachs (hope you have the stomach for that), with signs ofberries, wheat, nuts, and fish in them. These from Switzerland and Denmark. Two TV on camera types in a 1954 documentary tried the soup recipes that were estimated by archaeologists. They very nearly did a dive in front of the cameras, representing the soup after swallowing a few bites. Our ancestors must have been "tough old birds."
It was a long haul between those first "soups" and recording newer, probably more flavorful versions. We know for instance that the Romans brought across the seas--when they visited their neighbors in England--a variety of new ingredients, from leeks, onions, carrots, herbs, and spices such as coriander, parsley, thyme, and fennel. The Romans weren't using The Joy of Cooking, however. Their recipes were very complicated.
I found this old Roman recipe on a Web site, one of those listed in the References at the end of this section. I thought it interesting because it shows signs of linkage to Southeast Asia. The recipe is from the writings of Apicus's fourth-century A.D. cookbook. The recipe was created three centuries earlier.
First prepare a wheat gruel by boiling up some presoaked wheat with water and a little olive oil, and stir vigorously to thicken. Then pound up half a pound of minced meat in a mortar, with two brains, some pepper, lovage and fennel seed, and add wine and liquamen [fermented fish sauce, a little like modern Southeast Asian versions]. Cook the mixture in a metal vessel, add some stock, and add the result to the wheat gruel. [Voilà!]
As early as the 1500s we have a record of that era's soup from Andrew Boorde, whose first book (1542) was titled: The Fyrste Boke of the Introduction of Knowledge. Boorde was a physician and a traveler who was concerned about human health during the midand later-1500s. In his last treatise he wrote about a soup that began to take the form that we may recognize today in some older recipes: "A new, thinner type of pottage becomes fashionable. The French call it "soupe" from the practice of placing a "sop" of bread at the bottom of pottage bowls to soak up the juices." Tell me you haven't done that!
During the 1700s, a Frenchman named Monsieur Boulanger opened a soup shop, in Paris in 1765. His small shop was the world's first restaurant, and it sold only soup. (There are manyBoulanger restaurants today, most likely named after this man. There are also restaurants named Boulangerie that sell soups and other luncheon meals.) The name derived from a sign hanging above the door, which read, Boulanger vends les restaurants magiques or BOULANGER SELLS MAGIC RESTORATIVES.
Soup history began to move along much more quickly at the beginning of the 1800s. Peter Durand invented the "tin canister" for food storage and preservation. Twenty years later the first canned goods went public, available for sale to anyone.
Opening those cans was not an easy task however. One had to use a hammer and chisel and all without available bandages, which were often needed.
So in 1858, a (most likely frustrated man named Ezra Warner) patented his new can opener. Things were moving along for soups and other canned goods rather quickly.
Fourteen years later a woman named Amanda Theodosia Jones invented the vacuum-packing procedure, which changed the world of processed and preserved foods and soups. The manufacturing of canned foods took off.
Twenty-five years after that momentous event, Joseph Campbell Soup Company developed a formula for condensed soups. Five new soups hit the market with a "bang." Tomato, Consommé, Vegetable, Chicken, and Oxtail.
It wasn't until 1928 that we saw the first wheel can openers advertised in a Sears Roebuck catalog.
From 1934 until now, we've seen a stream of new soups, new recipes, and new marketing approaches. Dried soups, wet soups, condensed soups, low-fat soups, low-sodium soups, and then, of course, the famous Seinfeld show titled: "The Soup Nazi." Think that's nuts. Well, immediately after that show, soup cafes began opening in cities all over the United States. That was when soup became known as a hearty, satisfying full meal.
And now, in 2004 we have no-salt and lowest-sodium soups. No chemicals, no additives, no crutches. And particularly, no salt. They taste absolutely wonderful and were created by Maureen Gazzaniga. Read on, you'll want to make every one of them.
A few of the resources used to write this history of soup:
Rinse, peel, and core the apples. Chop the apple coarsely and set aside in a bowl with 1/2 cup of the no-sodium bottled water (to keep the apples from browning).
Over low to medium heat, in a medium-size (4-quart) saucepan, saute the onions and garlic in the olive oil until translucent, then add the curry powder, stir for another minute.
Add the cauliflower, the remaining bottled water, and the chopped apples with their soaking water to the pan and simmer, covered, until the cauliflower is soft or tender. This will take between 15 and 20 minutes.
Using a handheld mixer, puree the mixture in the pan. (You can also use a blender or a food processor.) Cook the pureed mixture over medium heat until hot.
Serve hot. Stir in the white pepper before serving.
Nutrient Values per Serving:
Calories: 64. Protein: 1.868 g. Carbohydrate: 13.5g. Dietary Fiber: 3.516 g.
Total Sugars: 0 g. Total Fat: 1.146 g. Saturated Fat: .164 g. Monounsaturated Fat: .589 g.
Polyunsaturated Fat: .206 g. Cholesterol: 0 mg. Calcium: 28.2 mg. Iron: .57 mg.
Potassium: 307.5 mg. Sodium: 21.3 mg. Vitamin K: 4.197 mcg. Folate: 44.7 mcg.
While stationed in the Far East I ate a great deal of rice. Rice with fish heads, rice soup, fried rice, steamed rice. Rice in any shape or form you could imagine. What I missed was my "steak and potato" diet, although I think I may have been a bit healthier eating rice and raw vegetables.Beef was missing, always. Back then the Japanese just didn't have it in their diet. So, as soon I returned to the States, I pulled my hot plate out of my duffel bag and after returning from the commissary, whipped up my own rice and mushroom and beef soup. I hope you like it.
Heat the olive oil and brown the meat over medium heat in a large nonstick saucepan, or in a heavy stainless steel pan. When browned, add the onion and garlic; cook until softened. Add Don's Herbes de Provence Spice Mix, then the bottled water, and bring to a boil. Add the rice, reduce the heat to a simmer, and cook for about an hour or until the meat is tender.
Add the thinly sliced carrot, celery, and mushrooms to the soup. Simmer, covered, for another 15 to 20 minutes. If, after cooking, the rice absorbs too much liquid, add more water, 1/2 cup at a time, until the texture is the way you like it.
Nutrient Values per Serving
Calories: 257.7. Protein: 15.2 g. Carbobydrate: 28.2 g. Dietary Fiber: 2. 731 g. Total Sugars: 0 g. Total Fat: 9.324 g. Saturated Fax: .445 g. Monounsaturated Fat: .065 g. Polyunsaturated Fat: .164 g. Cholesterol: 4.08 mg. Calcium: 50.1 mg. Iron: 3.839 mg. Potassium: 536. 7 mg. Sodium: 45.2 mg. Vitamin K: 2.172 mcg. Folate: 80.4 mcg.
Maureen's mushroom barley soup is hearty, tasty, and wholesome, so why add anything...

Inside This Book (Learn More)
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Front Cover | Copyright | Table of Contents | Excerpt | Index | Back Cover
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Most Helpful Customer Reviews on (beta) 4.2 out of 5 stars  21 reviews
34 of 37 people found the following review helpful
4.0 out of 5 stars good Feb. 24 2006
By Martha Stewart - Published on
Good info about coooking a whole meal. Frustrated that it was referring to pages/recipes in prior book. If it was important to mention I WANTED RECIPE REPEATED IN THIS BOOK. I was grateful I had the book prior.
15 of 15 people found the following review helpful
5.0 out of 5 stars Wonderful Life Saver! Feb. 23 2007
By Sharon Gray Fitterer - Published on
Excellent, tasty recipes and great tips and information for those needing a no salt or lowest sodium alternative to regular recipes. My husband was diagnosed with Meneire's disease and needs to stay around 300 mg or less of sodium a day. I was having a difficult time finding recipes to suit this need until I found Don Gazzaniga's books and website. The soups and salads in this particular cookbook are even easy enough for my husband (a non cook) to handle.
14 of 14 people found the following review helpful
5.0 out of 5 stars Good recipes; good ideas Nov. 28 2007
By Hazelnut - Published on
Format:Paperback|Verified Purchase
The No-Salt, Lowest-Sodium Cookbook has some really good recipes, but it's just as important that you read the Introductory information;"Straight Talk from A Cardiologist", "The importance of good nutrition for a Healthy Heart", and all the other pages of information. You may learn something you didn't know, or just be reminded of something you did know but hadn't thought about recently.

The recipes tell you how much sodium you're actually adding with each ingredient by showing the information in parenthesis. Example: '1 cup fresh basil leaves (1.696 mg)'or '1/3 cup extra-virgin olive oil (trace)'

At the end of each recipe, the calories, sodium, fiber, etc., are all listed per serving.

The authors use brand names, not for advertising, but to make it easier to find appropriately low-sodium ingredients. One drawback: in some cases, the brand named ingredient is no longer available

I am what some people call a "scratch" cook, meaning (I hope) that I rarely purchase prepared foods, and so, although the recipes are excellent, sometimes I just like to scan through the book to get ideas for preparing the winter squash I found on sale, or what to do with all those walnuts I still have in the freezer.

All in all, I would recommend the book to everyone, but especially to those with health problems
3 of 3 people found the following review helpful
5.0 out of 5 stars taste great Oct. 25 2010
By Arctic lady - Published on
Format:Hardcover|Verified Purchase
I bought this book to help cook for my father who has congestive heart failure and requires a low sodium diet.
I was surprised how good these recipes are and bought another copy for myself. Very impressed.
3 of 3 people found the following review helpful
5.0 out of 5 stars No Salt no Sodium Recipe Book Feb. 4 2009
By R. Herberholz - Published on
Really enjoy this cook book. Ingredients are at hand in your kitchen. Nothing fancy just plain good food minus the salt. For people looking to reduce sodium content this book is a must. I have tried many of the recipes and none have been a dude so far. My personal favorites to name a few are creamy coleslaw with tangy dressing, Asparagu salad, Don's Philly Steak.