As you go in

≫ Basics of a Delicious Low-Salt Meal
Yoon Hye-shin's Basic Principles of Low-Salt Meals
How to cook low-salt meals
How to get used to a low-salt diet
Yoon Hye-shin's Secret to Savoring Low-Salt Food
Must-Have Cooking Utensils
Note

≫ Chapter 1.

A refreshing, low-salt spring meal

01.
A meal I want to share with you
Grilled deodeok and perilla leaves + seasoned wild chives + bamboo shoot rice + spring vegetable salad

02.
A table full of spring
Water parsley and green onion salad + stir-fried baby octopus and garlic chives + steamed mugwort and croaker + burdock rice

03.
A table prepared after waiting a year
Bamboo shoot seafood salad + chive and clam pancake + spring vegetable porridge + braised burdock

04.
Birthday party for those born in spring
Burdock sushi + barley sprout pancake + conch salad + grilled burdock with seasoning

05.
An ordinary spring evening dinner
Spring dongmuchim + clam and seaweed soup + lotus root pancake + anchovy rice

06.
A perfect lunch for a sunny afternoon
Clam and potato soup + steamed cabbage rice + shrimp and seaweed salad

07.
A perfect lunchbox for a spring outing
Shrimp paste fried rice + fish salad + garlic chive salad

08.
A simple yet memorable guest table
Steamed lotus root + kale wrap + seasoned bellflower root and pine nut salad

09.
A sweet and refreshing spring brunch
Mugwort Soybean Tea + Fermented Liquid Tea

10.
A morning table with the scent of spring in the air
Grilled mackerel and honey + mugwort powder

11.
Tea time at 4 o'clock on a lazy spring afternoon
Banana Cake + Pineapple Smuggling

≫ Chapter 2.

A refreshing, low-salt summer meal

01.
Super-easy summer meal, fresh every day
Soybean paste vegetable bibimbap + cold tomato tofu salad + lettuce salad

02.
The heat is gone, special dish
Frosted soybean noodles + cucumber soup

03.
A table full of cheering from fighting vegetables
Green chili japchae + seaweed and soybean paste cold soup + vegetable pancake + carrot salad

04.
A snack that whets your appetite on a dull day
Zucchini, turnip bibim noodles, and carrot salad

05.
A nutritious meal that doesn't require you to sweat
Chicken and mustard salad + eggplant rice

06.
A very simple midsummer dinner
Stir-fried wild chives, chicken with bell peppers, barley rice, stir-fried mugwort and perilla leaves, and onion kimchi

07.
A weekend lunch you'll want to invite a friend to
Cold buckwheat noodles + fried green peppers + pickled turnips + low-sodium vegetable pickles

08.
A vegetarian meal that fills you with freshness
Potato rice + pickled cabbage + cucumber and tomato salad

09.
A table that makes you want to hold on to summer
Pumpkin dumplings + seaweed sesame seed soup

10.
Healthy food that the whole family can enjoy together
Spicy sea bass stew + watermelon greens + stir-fried anchovies with chili peppers + stir-fried mugwort and tofu

11.
Round and refreshing detox snack
Potato dumplings + cucumber baeksobagi

≫ Chapter 3.

A generous, low-salt autumn meal with Dalgom Samsam

01.
A gentle home-cooked meal that will soften your heart
Toran konjac stew + sweet potato sprout salad + oyster mushroom salad + five-grain porridge

02.
A table filled with autumn's representative ingredients
Steamed shiitake mushrooms + buckwheat noodle soup + raw radish greens + steamed sweet pumpkin

03.
A sweet and refreshing weekday meal
Steamed cabbage + steamed bulbs + soybean paste

04.
Lunch with longing and memories
Braised mackerel with dried pollack + perilla leaves + radish + perilla seed soup

05.
A healthy diet loved by both children and adults
Chicken breast curry stew + cabbage salad + bean sprout rice + cucumber salad

06.
A table setting as good as a course meal
Cold sliced ​​meat and fruit salad + vegetarian beef soup + candy

07.
Sweet in taste and sweet in heart, autumn tea time
Nightshade + Jujube Tea

08.
Plain ingredients, unpredictable presentation
Grilled squid + braised anchovies + lotus root rice

09.
Dinner with hot soup
Dried pollack and tofu stew + grilled mackerel and green onion salad + red pepper leaf salad + anchovy salad

10.
A table of guests that is not envious of the table of Sura
Chicken stew + soy sauce bibimbap noodles + old pumpkin pancake + lotus root and burdock salad

11.
A delightful snack on a late autumn day
Green tea recipe + modified fruit

≫ Chapter 4.

A low-salt meal for a warm and cozy winter

01.
A meal for long, deep winter nights
Red bean porridge + buckwheat pancake + pickled kimchi + spinach kimchi

02.
A unique table setting for the New Year
Cold water parsley sliced ​​meat + squid dumplings + spicy oyster rice cake soup

03.
An elegant and clean set menu
Mussel and mushroom porridge + seasoned grilled codfish + stir-fried tofu + raw seaweed rolls

04.
A table where you can show off your skills
Oyster rice + jokpyeon + tofu salad with seaweed + oyster mushroom pancake

05.
A table setting that will be praised on the day the elderly visit
Grilled Seopsanjeok (Korean beef brisket) + bean curd soup + fermented soybean paste stew + pickled green garlic

06.
A Western-style dinner enjoyed by people of all ages
Beef vegetable soup + spinach lasagna + roasted vegetable salad + carrot cake

07.
A treat for those days when you crave food outside
Pumpkin Ogari Tteokbokki + Doenjang Jjajangmyeon + Grilled Chicken Breast + Steamed Tofu

08.
A table set at the end of winter
Pumpkin porridge + shrimp pancake with barley + steamed radish greens and perilla seeds + steamed eggs in a clay pot

≫ Chapter 5.

A delicious, low-salt meal for all four seasons, every day

01.
Four Seasons Side Dishes
Peanut stew + raw seaweed salad
Mak kimchi + kohlrabi radish kimchi
Egg roll + braised tofu
braised fish
Mushroom bulgogi + pork stew
Beef radish soup + kimchi stew + cabbage soybean paste soup
Spicy fish stew + clam stew

02.
spring greens
Sedum + bean sprouts + water parsley + crown daisy

03.
summer vegetables
Cucumber salad + water parsley salad + eggplant salad + zucchini salad

04.
Autumn vegetables
Radish greens + oyster mushroom greens + bean sprouts + bellflower greens

05.
winter greens
Pumpkin and wild chives + dried radish greens + bracken fern + spinach greens

204 Easy, Healthy, Low-Sodium Recipes Made with Seasonal Ingredients
- The secret to making low-salt sauce, low-salt kimchi, low-salt pickled vegetables, and low-salt dressing
- 2020 revised edition with new cooking tips added to existing recipes!

- Low-sodium cooking seems easy but is difficult. Try it this way!
Excessive sodium intake is one of the biggest concerns for Koreans.
We all know that a low-salt diet is good for our health, but maybe it's not that we don't eat it, but rather that we can't eat it.
Making low-sodium dishes is not as easy as you think.
This is because a low-salt meal is not something that can be achieved simply by reducing the amount of salt.

The difference between ‘a light and delicious taste’ and ‘a bland taste with little seasoning’ is as vast as heaven and earth.
I said I would season it lightly, but it's become commonplace to make 'high-salt dishes' in no time.
Why is it so difficult to get over the salty taste?
There are many cases where the stew broth is too salty, so you end up adding water and before you know it, the whole pot becomes a soup.
And, crucially, if it doesn't taste good, no matter how healthy the food is, it's hard to reach for it.
Ultimately, the important thing is not to simply have a low-salt recipe that 'reduces the amount of salt', but to have a recipe that is low in salt, yet still tasty and easy for anyone to make.
This means that it can be a sustainable low-salt diet every day, rather than just a low-salt diet for yesterday or today.

Then, the kind chef Yoon Hye-shin stepped forward.
He is the owner chef of Midang, a good restaurant that uses only eco-friendly ingredients and no chemical seasonings, and is renowned as a health cooking expert. He asserts that “anyone can easily make delicious, low-sodium dishes if they know just a few principles and know-how.”
Those who actually tasted his low-sodium dishes were captivated by the mild yet delicious taste and kept asking for the recipe.
『Yoon Hye-shin's Delicious Low-Salt Table』 is a book that reveals in detail the secrets of low-salt food that author Yoon Hye-shin taught to her family and friends.


- Reduce saltiness and bring out the ‘other flavors’!
『Yoon Hye-shin's Delicious Low-Salt Table』 is based on reducing the amount of salt in dishes by half compared to regular dishes.
Sodium is also an essential nutrient for our body, and salt is an important factor that affects the taste of food, so it is important not to ‘abstain from adding it at all costs’ but to ‘add less to prevent it from becoming excessive.’

So, instead of reducing the saltiness by lowering the saltiness, the author suggests a way to bring out the ‘delicious tastes other than saltiness’ such as sweet, sour, spicy, and savory tastes.
To prevent the taste from becoming monotonous, a minimal amount of salt is added, and a variety of low-sodium seasonings are mixed that do not obscure the original taste of the ingredients to create an 'exquisite seasoning'.
This is Yoon Hye-shin's unique know-how, praised by numerous gourmets.
So, Yoon Hye-shin's low-salt dishes are surprisingly delicious even though they are not salty.
No, you can enjoy a richer meal because it highlights the various flavors.

In addition, it breaks the stereotype that low-salt dishes are bland and presents spicy and stimulating recipes such as maeuntang, yukgaejang, jjajangmyeon, tteokbokki, and stir-fried octopus.
Even low-salt dishes can be quite stimulating, and you need to eat spicy and stimulating foods from time to time to maintain a low-salt diet.
The secret to the pleasant stimulation of spicy, refreshing, low-sodium dishes made with natural ingredients is hidden in this book.


Perfect match! Four-season set menu
Because low-sodium dishes tend to be a bit less salty than regular dishes, balance with other foods is especially important.
If you prepare the food incorrectly, your carefully prepared low-sodium dish will be overshadowed by the flavors of other dishes.
So, in 『Yoon Hye-shin's Delicious Low-Salt Table』, we suggest a set menu using seasonal ingredients for spring, summer, fall, and winter.

We've created set menus for every occasion, including everyday cooking, guest meals, meals for the elderly, children's snacks, brunch, tea time desserts, and family meals enjoyed by all ages, using seasonal ingredients that complement each other well, so you can follow along without much thought.
It is also noteworthy that the effect of low-salt diets is further enhanced by using ingredients with sodium excretion effects as main and secondary ingredients.


- Quick and easy low-salt kimchi at home!
Another point that sets 『Yoon Hye-shin's Delicious Low-Salt Table』 apart is its low-salt sauce.
We'll show you how to easily make low-sodium sauce at home that reduces the salt content of food and enhances its savory flavor.
You can easily make low-sodium soy sauce, low-sodium gochujang, low-sodium doenjang, and low-sodium ssamjang by simply combining a few ingredients in commercially available products without having to make your own sauce.

Kimchi and pickled vegetables are essential to the Korean diet, but they are also a chronic cause of excessive sodium intake, so don't miss out on recipes for making them into low-sodium foods.
You can also find various preserved dishes that are flavored through pickling, vinegar pickling, and drying instead of salting.

In addition, it contains various advices to help you naturally adapt to a low-salt diet, such as how to get used to a low-salt diet, know-how to check your liver, and how to get used to salty tastes.
The author's warm gaze, which tells the story of life through food, remains the same.
The author's short notes scattered throughout the book add to the enjoyment of the book.

Let's start eating low-salt foods, which we thought were difficult, through "Yoon Hye-shin's Delicious Low-Salt Table."
A life that is even more simple and delicious than now will unfold.