Ten Low-Sodium Recipes

Salt image via shutterstock

Sodium intake can get out of control quickly, but with a couple of changes in your diet you can cut out the unnecessary salt. The current daily recommendations are a maximum of one teaspoon (2,300 milligrams) a day. For the 70 percent of the country that is at risk for developing high blood pressure, the recommended maximum drops to 2/3 teaspoon a day (1,500 milligrams). The easiest way to reduce sodium intake is to eliminate processed, prepackaged, and fast foods. Salt is used as a preservative in prepackaged food to make it last longer on the shelves, so marinated meats and dried food (like ramen) contain an exorbitant amount of sodium.

By using fresh vegetables and meat and watching your hand with the salt, it’s easy to make your favorite dishes without the extra sodium. The recipes below are divided into low sodium meat recipes and low sodium side dishes so you can mix and match to fit your specific tastes.

Low Sodium Meat Dishes

1. Persian Kabob
via All Recipes

Marinating meat in yogurt is common in Middle Eastern cooking, and using lean meats like top round or skirt steak make this a light and low sodium meal. Try adding cumin or ground coriander to the yogurt marinade for an added spiced kick.

2. Asian Pork Tenderloin
via Mayo Clinic

An easy way of cutting down sodium is to use a dry rub instead of a sauce, especially in Asian cooking. Soy sauce is packed with sodium so this recipe uses a variety of spices to add flavor. Serve this with steamed broccoli tossed with almonds or brown rice with dried cranberries.

3. Caribbean Tofu Skewers
via Better Homes and Gardens

Tofu is a terrific and light way to pack protein into a meal. If you’ve never used it, it’s important to allow the tofu to drain slightly after cutting it to make sure the tofu browns properly. After cutting the tofu into one inch pieces set them on a paper towel for about five minutes, turning once. This step will also help the marinade to be absorbed.

4. Tilapia and Summer Vegetables Packets
via Eating Well

Cooking fish in foil packets ensures that the meat stays moist and the flavors meld together quickly. Rinsing the capers and olives will clean off the salty brine they sit in, but if you’re going for very low sodium, then omit one or both. If you want to omit capers, try substituting kalamata olives.

5. Chili-Rubbed Steak Tacos
via Food Network

This taco recipe uses corn tortillas, but the meat and toppings would be great as a lettuce wrap. You could even use chicken instead of steak.

Low Sodium Sides

6. Creole Style Black Eyed Peas
via Mayo Clinic

The key to making this dish low sodium is finding broth with no salt added or a low sodium version. This recipe calls for boullion granules but you can use broth instead. Before cooking the beans, rinse them off and pick through them in case there are any pebbles are in the bag.

7. Chipotle Coleslaw
via Better Homes and Gardens

This recipe calls for fat-free mayonnaise, but it would be just as delicious with non-fat Greek yogurt. Chipotle peppers aren’t hot; they add a smoky flavor that is great for a late summer side dish. For an added fresh kick, try adding diced radish or cucumber.

8. Grilled Lemons, Baby Artichokes, and Eggplant
via Bon Appetit

When cleaning baby artichokes, you’ll need to peel the stem of the fibrous outer layer and then peel off the outside layers of leaves. This is a good side dish for fish since grilled lemons have a smoky tartness that pairs well with seafood.

9. Watermelon and Feta Salad with Serrano Chili Peppers
via Epicurious

Sweet watermelon, creamy low fat feta and the heat from the chili make this salad unique. Feta has a salty quality, but isn’t high in sodium so sticking to the low fat crumbles will be just enough to add great flavor. You might even try leaving out the peppers and using low fat blue cheese instead.

10. Massaged Kale Salad
via Food Network

The bitterness of the greens combines beautifully with the sweet mango and pumpkin seeds. It is important to buy unsalted pumpkin seeds (or pine nuts or slivered almonds) or else the sodium content will go through the roof.