Low Sodium Recipes

Low Sodium Recipes

The Benefits of Reducing your Daily Sodium intake

One step to healthy living is healthy eating which includes maintaining a low-

sodium diet. Salt- sodium chloride-is a major contributor to high blood pressure.

High blood pressure, also called hypertension, is a leading cause of heart disease.

Hypertension affects approximately one in three Americans. When blood pressure

gets too high, damage occurs in many organs such as the heart, kidneys, brain and

eyes. By implementing a low-sodium diet, you should see your blood pressure

levels decrease. A low-sodium diet The DASH Diet) can also reduce damage to

internal organ.

Daily Salt Recommendation

The American Heart Association recommends no more than 2,300 milligrams (mgs)

a day and an ideal limit of no more than 1,500 mg per day for most adults.

Here are the approximate amounts of sodium in a given amount of table salt:

1/4 teaspoon salt = 575 mg sodium

1/2 teaspoon salt = 1,150 mg sodium

3/4 teaspoon salt = 1,725 mg sodium

1 teaspoon salt = 2,300 mg sodium

Tips on how to reduce salt in your diet.

Compare labels and choose the product with the lowest amount of sodium (per

serving) you can find in your store.

Check the fine print on the packaging for terms like “broth,” “saline” or “sodium

solution.” Sodium levels in unseasoned fresh meats are around 100 milligrams (mg)

or less per 4-ounce serving.

Look for reduced sodium foods Choose canned vegetables labeled “no salt added”

and frozen vegetables without salty sauces.

Low Sodium Recipes

LOW SODIUM SOUPS

It’s so nice to find a good low sodium homemade soup recipe, here are some of my

favorites.

LoSo Squash Soup

Makes 4 - 1 cup servings: 36 mg sodium per cup

Ingredients

1 Tbsps olive oil

1 medium onion, chopped

3 large carrots, peeled and grated

4 cups Butternut squash,

3 cups Noso Chicken Broth (I used SF Herb-ox

Chicken)

1/8 tsp Cinnamon

1/8 tsp nutmeg

Directions

Peel the squash, cut and remove the seeds, chop into cubes. Then peel and grate

carrots. Put both aside.

Sauté onions in the oil, when they are translucent add the cinnamon and nutmeg.

Stir well; add the broth, carrots and squash.

Bring to a boil, and boil until veggies are soft.

Remove from heat, and puree. Cool a bit and serve.

Low Sodium Recipes

Very Loso Tomato Soup

This makes a delicious soup; you can vary the consistency by changing the amount

of water, or leave it out for condensed tomato soup.

This recipe makes enough soup for 4 people.

Ingredients

1/2 cup chopped onion

1/2 tsp minced garlic

1/2 cup chopped

celery

2 Tablespoons olive

oil

1/4 teaspoon red

pepper flakes

4 cups fresh cut up

tomatoes or can use

No Salt Added Tomatoes

1/2 cup water

Directions

Sauté the onion, garlic, celery and pepper flakes in the oil until softened. Add the

tomatoes and water.

Bring to a boil and reduce heat to simmer until tomatoes are soft, about 20

minutes.

Puree, (I use a hand held blender, but you can use a blender or food processor as

well.)

43 mg sodium per serving

Low Sodium Recipes

Zucchini Soup

6 servings PER SERVING: Calories = 136 Fat (g) = 5 Sodium (mg) = 55

Carbohydrates (g) = 21 Protein (g) = 3

Ingredients

2 Tbsp extra-virgin olive oil

1 onion, chopped

2 cloves garlic, crushed

2 potatoes, cubed

2 carrots, sliced

4 zucchini, sliced

1 tsp dried basil

Black pepper, to taste

4 c vegetable broth

Directions

In the Instant Pot, on Sauté, heat the oil.

Sauté the onion and garlic for about a minute until onions is translucent.

Add the potatoes and sauté 1 to 2 minutes.

Add the remaining ingredients. Stir to blend.

Lock the lid in place. Using high pressure, cook 5 minutes. Let the pressure release

naturally or use the quick-release valve.

Remove the lid.

Season to your taste.

NOTES: You can use homemade vegetable broth that has zero salt in it.

Low Sodium Recipes

Baked Sweet and Sour Chicken

This is such a flavorful recipe that has approximately 180 mg sodium for a 4 ounce

serving.

Ingredients

4 Chicken breasts (boneless skinless breasts)

Pepper

1 cup corn starch

2 eggs beaten

1/4 C cooking oil

Sauce:

¾ cup sugar

4 Tbsp No sodium Ketchup

1/ 2 C. Distilled white vinegar

1 Tbsp Low Sodium Soy Sauce

1 tsp garlic powder- chopped

Directions

Preheat oven to 325

Cut chicken breast into cubes, coat with cornstarch and dip in egg and cook in oil

until lightly browned but not cooked all the way through.

Place in a 9x13 greased baking dish.

Mix sauce ingredients and pour over chicken.

Bake uncovered for 1 hour turning chicken over every 15 minutes

Low Sodium Recipes

Ketchup

This homemade Ketchup has 32 servings which has approximately 3 mg sodium per

serving 4 g carbohydrates per serving.

Ingredients

1 15-oz can low sodium tomato

sauce

2 tsp water

½ tsp onion powder

1/4 c sugar

1/3 c cider vinegar

¼ tsp ground cinnamon

¼ tsp ground cloves

1 pinch ground allspice

1 pinch ground nutmeg

Black pepper to taste

2/3 tsp paprika

Directions

Add all the ingredients, except the

paprika, to a saucepan. Simmer

over low heat 15 to 30, or until the mixture reduces to the desired consistency.

Remove from the heat. Stir in the paprika. Allow mixture to cool.

Put in a covered container.

Store in the refrigerator, lasts 6-8 weeks.

TIP:

If you like your ketchup with a little spice try adding a little chili powder or red

pepper flakes as alternatives.

Low Sodium Recipes

Low Sodium Creamed Spinach

Here is a creamed spinach recipe that has a very low sodium content as the sodium

comes of the cream cheese which is about 95 mg for 1 oz. Cream, butter and

onions have none, garlic and spinach has only several mgs.

Ingredients

1 package frozen spinach

1/4 c chopped onion

1 tsp minced garlic

4 T unsalted butter

1 oz cream cheese

2 - 3 T heavy cream

water

dash of nutmeg

Directions

Add butter to frying pan and briefly sauté onions until translucent.

Add garlic and sauté briefly.

Add frozen spinach and stir well.

Add some water to just cover the bottom of the pan and steam the spinach. When

dry, do it one more time.

Once most of the water is gone, push spinach to the side of pan by making a hole

in the center and then add the cream and cream cheese and mix until melted.

Mix into the spinach and combine until creamy.

Remove from heat and add the nutmeg. Stir to blend.

Serve.

Low Sodium Recipes

Avocado Dip

Avocado is one of those fruits you can never have enough recipes for, this dip can

be eaten with some corn chips or add it to your main dish of chicken or fish to spice

it up a little. This recipe has 51 mg of sodium in a ¼ cup of dip.

Ingredients

1/2 cup fat-free sour cream

2 teaspoons chopped onion

1/8 teaspoon hot sauce

1 ripe avocado, peeled, pitted and mashed

Juice of 1 lime

Directions

In a small bowl, combine sour cream, onion, hot sauce, lime juice and avocado.

Mix to blend the ingredients evenly.

Serve with baked tortilla chips or sliced vegetables

Low Sodium Recipes

Homemade Salsa

Salsa is so easy to make and fresh salsa tastes the best, don’t eat those store

bough salsa’s that are so high in

sodium and sugar, try this recipe. If

you don't like spicy salsa, replace the

jalapeno with about 1 tablespoon mild

banana pepper or green bell pepper.

INGREDIENTS

8 or 9 cocktail tomatoes (about 8

ounces), quartered

2 green onions, white and light

green parts only, chopped

1 jalapeño pepper, seeded and

chopped

2 tablespoons chopped fresh

cilantro

1 tablespoon fresh lime juice

INSTRUCTIONS

1. Place tomatoes, onions, jalapeño,

cilantro, and lime juice into food

processor or shop up finely to

your required texture.

2. Pulse until salsa is the

consistency you like.

3. Store in refrigerator for up to three days.

Taste your food before adding salt.

Drain and rinse canned vegetables like chickpeas, kidney beans – this can cut the sodium by up to 40 percent.

Low Sodium Recipes

Turkey Meatloaf

One of my family’s favorite recipes. This recipe is suitable for 4 servings and the

Calories = 208 Fat (g) = 10 Sodium (mg) = 139 Carbohydrates (g) = 4 Protein (g)

= 24

Ingredients

1 lb ground turkey (93% lean)

1/3 c seasoned breadcrumbs or

panko

3 Tbsp Parmesan cheese, grated

1 medium size red onion

1 egg

1 clove garlic, crushed

2 tsp no-salt-added tomato paste

1 Tbsp fresh parsley, minced

½ cup of finely diced bell peppers

Directions

Preheat the oven to 350F. In a

medium bowl, combine the turkey, breadcrumbs, cheese, egg, garlic, tomato paste,

bell peppers, onion and parsley. Gently mix to combine.

Form into an oval loaf using your hands, slightly flattened at the top on a nonstick

baking sheet. Bake uncovered 45 to 50 minutes. Remove from the oven.

TIP

The Private Selection Shredded Parmesan cheese is a good lower sodium choice.

The 3 tablespoons used here came to 129mg sodium.

Low Sodium Recipes

Brownies with Black Beans

Last but not least a LoSo dessert recipe; here is a delicious sweet treat.

Fiber is such an important part of our daily diet and it is suggested we have

25 grams of fiber daily and this Black Bean Brownie recipe is a great way of

getting some of your fiber in with a dessert. One cup of black beans contains

15 grams of your daily requirement.

Ingredients

1 1/2 cups black beans,

drained, rinsed (1 15-ounce

can)

2 tbsp cocoa powder

1/2 cup quick oats

1/3 cup pure maple syrup or

agave ( honey is fine)

2 tbsp sugar

1/4 cup coconut or vegetable oil

2 tsp pure vanilla extract

1/2 tsp baking powder

1/2-2/3 cup chocolate chips

Directions

1. Preheat oven to 350°F.

2. Pulse all ingredients, except chocolate chips, in a food processor until

completely smooth. Really blend well. (For texture, a food processor works

best. A blender is fine if necessary.)

3. Stir in chocolate chips and pour into a greased 8×8 pan. Optional:

sprinkle extra chocolate chips over the top.

4. Cook for 15-18 minutes. Let cool at least 10 minutes before trying to cut

(yields about 9-12 squares). If they look a bit undercooked, you can place

them in the fridge overnight and they will firm up.

Low Sodium Recipes

Well I hope you have enjoyed these few of my favorite Low Sodium recipes, but I

have so much more for you try. Please take into consideration following the No.1

overall diet for the past 7 years –The Dash Diet- it’s a lifestyle choice (not a diet).

Low Sodium Recipes

MORE LOW SODIUM RECIPES

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Here are some more Low Sodium Slow Cooking Recipes