Saturday, April 6, 2013

Healthy Recipe: 7 Easy Tips for Low Sodium Cooking

Did you know that the recommended daily sodium intake for a healthy American is 2,300 mg, which equals 1 teaspoon of salt?

90 percent of adults consume almost double that recommended amount on a daily basis! So if you are looking to reduce the amount of sodium in your diet, here are a few very easy ideas you can use when cooking your favorite foods and recipes. From using smart citrus to adding spices and fresh herbs, these seven tips will have you loving your food all while pushing aside that salt shaker

Tip 1: Add Fresh Herbs

Fresh herbs like basil, parsley, dill and cilantro add flowery, bright flavor accents, intensifying the flavor of your food without the use of salt.

Tip 2: Use Lemon

Lemon juice provides an acidic burst of bright flavor that brings the natural flavors of foods like beans, veggies and greens to life!

Tip 3: Add Sweetness

Adding a touch of sugar instead of salt is another way to bring out the natural flavor in your foods. Spices that accent sugar, such as cinnamon and vanilla, may also be appropriate for certain recipes.

Tip 4: Add Heat and Spices

JalapeƱo, chili powder, cayenne pepper and more! Add a burst of heat to give your food a bold flavor. The warmth of spicy accents lessens the need for salt.

Black pepper is a super easy spice to use for quick, sodium-free flavor. Pass the pepper shaker and scoot the salt to the side.

Tip 5: Try Fresh Zingy Fruit

Zingy fresh fruits like kiwi, tangerine, grapefruit, and pineapple offer up a way to brighten your recipe flavors without adding salt.

Tip 6: Use Vinegar

Apple cider vinegar and balsamic vinegar are two of my favorite flavors to add to foods in place of salt. Vinegar is bursting with bright flavor, even though it is free of sodium. Just be sure to check your vinegar label to make sure that no extra sodium has been added.


Tip 7: Try Nutritional Yeast

If you're looking for some cheesy, salty flavor without adding cheese (which is rich in salt and dairy), try vegan nutritional yeast! This flaky yellow substance has delicious savory flavor and is packed with nutrients. Plus, nutritional yeast is a very low sodium food.

 Lemon Avocado Toast + Nutty Basil Pesto

1/4 cup raw walnuts (or try almonds or pine nuts)
1 lemon, squeezed
2 pinches fine black pepper
1 pinch cayenne
2 Tbsp extra virgin olive oil
1 Tbsp hot water
1/3 cup fresh basil leaves, loosely packed
1 tsp nutritional yeast (optional for cheezy accent)

3 slices spelt toast (or another variety of crusty sliced bread)
1 avocado, sliced
micro greens as garnish
black pepper
extra virgin olive oil (optional)


1. Add all pesto ingredients to a blender or food processor, blend until smoothed, but still a bit nutty. Like a thick hummus, but with texture.

2. Slice your avocado and toast your bread.

3. Assemble! Add the avocado to your toast - add some EVOO over top and extra lemon if desired. Then drizzle .. No wait, DROWN your avocado in delicious pesto dressing. Add micro greens and pepper over top. Serve and enjoy this LOW sodium avocado toast.


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