Low Sodium Recipes


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When you're on a low salt diet or just trying to eat healthier, check out our extensive library of low sodium recipes that are still high in flavor.


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Low Sodium Recipes

  1. 1. Low Sodium“Pass the salt” is a common thing being heard in the food table. We all need oursalt one way or the other. Aside from providing flavor in food, table salt is themost common source of sodium. Sodium is a nutrient that is needed by the bodyto regulate blood pressure, blood volume, and osmotic equilibrium. Aside fromthe white substance found in your condiment stand, sodium can be found in beefjerky, pickles, and processed meat, as salt is a main ingredient in foodpreservation.Too much sodium could be a bad thing. An example of this could be the bloatingfrom eating too much junk food or chips. Bloating is just a tip of the iceberg.Long-term diseases as a result of too much sodium could be hypertension, heartdisease, high blood pressure, and kidney complications. Today’s fast-paced liferesulting in a diet consisting mostly of preserved foods could be the cause of this.Those suffering from hypertension and high blood pressure are advised to have alow-sodium diet, which limits sodium intake to 1500-2400 mgs of sodium per day(approximately less than a teaspoon). This isn’t as boring as totally removing saltfrom food and eating bland and tasteless food. Just like creating art, it’s time tobring out creativity in tickling the taste buds. How about using apples andcinnamon, commonly found in popular dessert to flavor prawns in olive oil?Substitute candied citrus peels for a TV snack instead of a bowl of chips. If butter
  2. 2. and toast is a staple in your breakfast meals, then try unsalted butter instead(available also at the grocery section).In these recipes, most of the meats used are fresh meats found in the meatsection of the market or grocery instead of them being in canned or smokedforms, eliminating the need of excess salt. Flavorings such as sugar, herbs, honey,and pepper can be used. For a fresher, sharper peppery taste, crack thepeppercorn with a mortar and pestle. A bit of tang? Use some lime or lemonjuice or freshly-pressed garlic.A low-sodium diet can be fun. It’s all a matter of exploring the spice rack ortravelling to the meat section. There are interesting flavors to be tasted and newdishes created. Having fun creating these delicious meals can save you moneyfrom eating out, and your heart health will thank you for it.10 Minute GuacamoleFresh guacamole is easy and quick to make, and tastes better than store bought.Try it not only for chips, but for raw vegetables or as a “sauce” for steak.
  3. 3. Servings: 4Cooking Time: 10 minutesDifficulty Level: EasyIngredients:3 ripe avocados, 2 tablespoons freshly squeezed lime juice, 1 tablespoon sourcream, 1 tablespoon olive oil, ½ teaspoon cayenne pepper, 3 green onions,chopped fine2 cloves garlic, chopped finePreparation Instructions:Cut one avocado in half lengthwise. Stick the point of a knife in the pit and pull upto remove the pit completely. Use a spoon to scoop out the flesh of the avocadoand put it in a bowl. Repeat with the remaining avocados. Add the lime juice tothe removed avocado flesh. Mash the mixture with the back of a fork. Stir in thesour cream, oil, cayenne pepper, green onions, and garlic. Season with salt. Mashagain with the back of a fork; the mixture should not be perfectly smooth. Serveimmediately or cover with plastic wrap, refrigerate and serve within 2 hours.
  4. 4. Chicken Fruit SaladMake this delicious and nutritious salad with fruits, vegetables, nuts, and asprinkling of lemon juice and olive oil. Serve as is or with your favorite dressing.Servings: 6-10Preparation Time: 20 minutesCooking Time: 20 minutesRecommended Wine: WhiteDifficulty Level: EasyIngredients:4 grilled chicken breasts (season as you prefer), cooled and cut into cubes, 1 lb. ofmixed leafy greens such as Spring Mix or any lettuce type you prefer, 1 cup eachblackberries; raspberries; dried cranberries (unsweetened); and mango (cubed), 2cup each mandarin (or tangerine) oranges (peeled and sectioned); cantaloupe(cubed); sliced strawberries; watermelon (cubed), 1 cup each cucumbers(chopped); radishes (diced); celery (sliced), Lemon Juice (to taste), Olive oil (totaste), Salt and Pepper (to taste), 1 cup pecans, cashews, or almonds or a mix(optional)
  5. 5. Preparation Instructions:In a large bowl, mix together all the fruits and vegetables. Add the cubed chicken(can be added cold but is really flavorful added warm) to the fruit and vegetablemixture. Add the greens and gently turn to mix the ingredients. Drizzle preferredamounts of lemon juice and olive oil over the salad. Add salt and pepper to tasteto the salad. Again, gently turn the salad to blend all ingredients. Garnish withnuts. Serve as is or with your favorite dressing.Baked Tomatoes with Mushrooms andBasilThis quick, simple dish makes an excellent side dish. Or accompany it with salad orsoup for a light meal.Servings: 4Cooking Time: 30 minutesDifficulty Level: EasyIngredients:
  6. 6. 1 tablespoon + 2 tablespoons olive oil, 2 garlic clove (minced), 1 teaspoon mincedfresh basil, 1 tablespoon butter, ½ lb. mushrooms (chopped), Pepper (freshlyground), 4 large tomatoes (cut in half), ½ cup fine bread crumbsPreparation Instructions:Preheat the oven to 425 degrees F. In a skillet, heat 1 tablespoon of oil overmedium high. Add the garlic and basil, sautéing until the garlic is lightly golden.Add the butter. Once the butter is melted, add the mushrooms. Cook and stirconstantly for 2 minutes. Remove the skillet from the stove. Season with salt andpepper. Season the tomato halves with pepper. In a mixing bowl, blend the breadcrumbs with 2 tablespoons of oil. Spoon this mixture into the tomato halves. Bakefor 20 minutes. Pour the mushroom mixture over the tomato halves and serve.OTHER LINKS:pollo campero recipecake varietiesbaking with sour milkrum and tonicmake wasabi peas