Shannon Epstein - Low Sodium Slow Cooker Cookbook: Over 100 Heart Healthy Recipes that Prep Fast and Cook Slow

Copyright 2018 by Shannon Epstein

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Photography Marija Vidal, 2018

ISBN: Print 978-1-93975-448-6 | eBook 978-1-93975-449-3

For my parents.

Thank you for your unconditional love and support.

Contents

I HOPE YOURE READY FOR SOME DELICIOUS RECIPES THAT YOU NEVER would have thought were low-sodium. Whatever your reason for wanting to cut down on salt in your dietwhether its for you or someone in your family, whether youre addressing a health issue or just trying to eat a bit healthieryoull find easy recipes here that prep quickly, cook slowly, and are full of flavor.

A little bit about me: I have inadvertently been on a low-sodium diet for years now. I got my first slow cooker as a wedding gift back in 2011. Six months later I found myself at my all-time highest weight... with high blood pressure. High blood pressure and heart disease are prevalent on the paternal side of my family. My father has been on high blood pressure medicine for more than 30 years, and my younger brother was hospitalized due to congestive heart failure at the age of 25. When I heard that I, too, had high blood pressure, I knew I needed to make a change. I also knew my future was within my own control.

Follow a low-sodium diet was one of the recommendations my brother received when he left the hospital, and it always stuck with me. At the time I was working strict corporate hours, which meant I was eating out at least once a day. And to be honest, when I did cook, it was often some sort of processed food combined with what I thought was something healthy, such as store-bought salad dressing or brown rice that had been preseasoned or covered in a sauce. After a bit of research, though, I realized I needed to start cooking my own meals to be able to control what was in my food.

Then I remembered the slow cooker on the top shelf of my kitchen cabinet. I got it down and started experimenting. Eventually, I started a blog, Fit Slow Cooker Queen, to share my unique approach to slow cooking. The majority of the recipes on my blog (including some of the most popular, like my gumbo and steak fajitas) are low-sodiumpeople just dont realize it. Thats because eating low-sodium doesnt mean you have to compromise on flavor; the flavors just come from ingredients other than salt. Cooking this way will improve your health, and without any compromises.

To me, the art of slow cooking is really about minimal prep. Personally, I (generally) dont think its necessary to take the time to saut or brown ingredients before you toss them into the slow cooker. I also make every effort to use ingredients that are lean, low-fat, and whole-grain. You can use your slow cooker to create easy, healthy recipes that youll actually enjoy; Ill show you how.

Were a household of two (these days I cook for my husband and myself almost every day of the week), and obviously I love slow cooking. If youre familiar with the slow cooker, you may be aware that portion control can be a bit tricky to master. Many of the recipes here have four servings, which in my home means they are meant for two meals. That could mean dinner tomorrow or the night after, the next days lunch, or popping two portions into the freezer. Less work, more flavor!

The slow cooker is the perfect tool for low-sodium recipes. Cooking food all in one pot using the low and slow method enhances the natural flavors, so a lot of salt is not needed. But this is a cookbook, not a diet book, and Ill be focusing on how to get the most flavor from your ingredients and make meals your family will love. Ill also give you a rundown of essential tools and some shopping guidelines, including how to choose a slow cooker if you dont already have one. And Ill talk about managing a low-sodium diet.

Why Worry About Salt?

We need salt for achieving a normal fluid balance in the body and maintaining normal nerve and muscle functions. But too much salt can be a bad thing. It causes the body to retain too much water. And when that happens, the heart must work harder and blood pressure may increase.

High blood pressure can cause:

Chest pain

Damaged/narrowed arteries Damaged/narrowed arteries Damaged/narrowed arteries Damaged/narrowed arteries Damaged/narrowed arteries Damaged/narrowed arteries

Coronary artery disease

Kidney failure

Heart failure

Stroke

Scary, right? The good news is that in many cases, blood pressure can be controlled with lifestyle changes, including changing your diet to one thats lower in sodium.