Editors of Adams Media - The 50 Best Low-Salt Recipes. Tasty, Fresh, and Easy to Make!

The 50 Best
Low-Salt Recipes

Tasty, fresh, and easy to make!

Adams Media, a division of F+W Media, Inc.

Avon, Massachusetts

Contents

Introduction

Salt is an essential part of our diets. In fact, human blood is 0.9 percent sodium chloride (salt)! That salt in the blood helps maintain the electrolyte balance inside and outside of cells. While individual needs can vary, most studies indicate that the human body needs only around 500 milligrams of salt a day to maintain that healthy balance but that 500 milligrams is a fraction of what many Americans consume in a day.

To give you an idea of how much salt constitutes the recommended target milligrams a day, consider these straight from the salt shaker statistics:

teaspoon salt = 500 milligrams sodium

teaspoon salt = 1,000 milligrams sodium

teaspoon salt = 1,500 milligrams sodium

1 teaspoon salt = 2,000 milligrams sodium

1 teaspoon baking soda = 1,000 milligrams sodium

Most people are aware that too much salt in the diet can cause an increase in blood pressure in salt-sensitive individuals. An elevation in blood pressure increases the risk of stroke. In addition to blood pressure and the risk of cardiac health concerns, too much sodium can cause other problems as well.

Chances are that reducing the salt in your diet wont be the only lifestyle change suggestion your doctor or dietician makes, but, for some, it can be the most intimidating one. Increasing the amount of daily exercise can be as simple as climbing some stairs instead of taking the elevator or parking the car a little further from your destination and walking the additional distance.

But a low-salt diet doesnt have to be bland and boring weve pulled together fifty of the most delicious, tantalizing, and most importantly, healthy recipes that are high in tastiness and low in salt. Enjoy!

Onion Dip

This is a healthier version of the classic onion-soup mix and sour cream dip. Try it with fresh, crisp vegetables or toasted pita chips.

Serves 16

Ingredients

2 teaspoons onion powder

teaspoon dried green onion flakes

teaspoon dried granulated roasted garlic

teaspoon dried or freeze-dried chopped chives

teaspoon dried parsley

teaspoon celery seed

teaspoon dry mustard

cup plain nonfat yogurt

4 ounces cream cheese, at room temperature

1 tablespoon mayonnaise

1 teaspoon Worcestershire sauce

1. Add all ingredients to a small bowl and mix to combine.

2. Cover and refrigerate until needed.

Garlic Toast

Garlic will become your best friend when youre trying to minimize your sodium intake. Its strong taste can become a replacement for the saltiness you crave.

Serves 4

Ingredients

Olive oil spray

4 (1-ounce) slices French bread

1 clove garlic, cut in half lengthwise

1. Preheat oven to 350.

2. Using the spray oil (or an oil mister filled with extra-virgin olive oil), lightly spray both sides of each slice of bread. Arrange the bread slices on a baking sheet. Bake for 6 to 8 minutes.

3. Remove from oven. Handle the toasted bread slices carefully so that you dont burn your fingers, and rub the cut side of the garlic clove across the top of each slice. Serve warm.

Sweet Pea Guacamole

Heres an easy twist on guacamole you can whip up in the food processor for when you are looking for a dip with kick. Turn up the heat by adding a dash of cayenne pepper to the mix.

Serves 8

Ingredients

3 tablespoons extra-virgin olive oil

2 tablespoons fresh lime juice

2 tablespoons fresh cilantro, minced

2 jalapeo peppers, seeded and minced

teaspoon ground cumin

teaspoon ground coriander

teaspoon ground black pepper

1 (16-ounce) package frozen peas, cooked without salt and drained

2 plum tomatoes, peeled, seeded, and diced

1 small red onion, finely diced

Optional: Honey or jalapeo jelly, to taste

1. In the bowl of a food processor, combine the oil, lime juice, coriander leaves, peppers, spices, and black pepper; process until smooth.

2. Add the peas. Pulse a few times to chop the peas and combine with the other ingredients.

3. Use a spatula to scrape the mixture into a serving bowl. Stir in the tomatoes and onion. Check seasoning and adjust if necessary, adding some honey or jalapeo jelly if a touch of sweetness is necessary to mellow the hotness of the peppers.

Hidden Sodium

Frozen peas are sorted by size in saltwater baths. As a result, theyll already have a higher sodium content than fresh ones. If you use frozen peas, make sure you use a no additional salt added variety. Using the worst-case scenario formula, the nutritional analysis for the Sweet Pea Guacamole recipe was calculated using the named brand frozen peas that have 95 milligrams of sodium per cup serving; other brands may vary.

Stuffed Mushrooms

Low in sodium, calories, fat, and cholesterol, this classic Italian appetizer can be enjoyed guilt-free!

Serves 24

Ingredients

24 large button mushrooms

Olive oil spray

1 large sweet onion, chopped

1 large tomato, peeled, seeded, and chopped

1 green bell pepper, seeded and minced

2 teaspoons fresh lemon juice

1 tablespoon extra-virgin olive oil

teaspoon freshly ground black pepper

teaspoon mustard powder

1 teaspoon Italian seasoning

cup shredded provolone cheese

cup shredded whole-milk mozzarella cheese

cup grated Parmesan cheese

cup bread crumbs

1. Preheat oven to 400.

2. Remove and chop the stems from the mushrooms; set aside. Lightly mist the tops and bottoms of the mushroom caps with the spray oil. Arrange in an oven-safe casserole dish or roasting pan, stem-side up.

3. Put the chopped mushroom stems, onion, tomato, green pepper, and lemon juice in a microwave-safe bowl. Cover and microwave on high for 3 to 5 minutes or until the onion is tender and transparent. Set aside to cool.

4. Stir the olive oil, pepper, mustard powder, Italian Blend, cheeses, and bread crumbs into the onion mixture. Evenly divide the mixture between the mushroom caps. Lightly mist the stuffed mushroom caps with the spray oil. Bake for 20 to 25 minutes or until the mushrooms are tender and the cheese is melted and bubbling.