There are many diets out there that tell you to eat this and not that and then the next day you can eat that but not this! It can all be a little confusing, but what's most important is to stay healthy, exercise, and eat things that are good for your heart and body. Low sodium recipes are great for those with high blood pressure or for anyone trying to stay heart healthy. Don't worry though, with these 7 Extremely Delicious Low Sodium Recipes you won't even miss your salt...
1. Breakfast Wrap Low Sodium Recipe...
Breakfast is the most important meal of the day, it wakes you up and gets you motivated. However, you don't want a meal first thing in the morning that is going to leave you feeling bloated or heavy. That's why you should choose a low sodium recipe like this egg and cheese breakfast wrap that will help get your day started on a heart healthy note.
• 1 Tbsp. Mrs. Dash® Original Blend
• 2 teaspoons olive or vegetable oil
• 4 extra large eggs, slightly beaten
• 1/4 cup shredded reduced-fat cheddar cheese
• 4 small, taco size, salt-free tortillas
• "Heat oil in a medium skillet over medium-high heat. Add eggs and Mrs. Dash® Original Blend; cook 2 to 3 minutes, until almost cooked through, stirring frequently.
• Add cheese and cook 30 seconds to 1 minute, until cheese melts.
• Spoon egg mixture onto tortillas, roll up halfway, fold in the ends and roll up completely."
2. Chicken and Mint Coleslaw Wrap Low Sodium Recipe...
I love finding new and interesting recipes like this chicken and mint coleslaw wrap low sodium recipe. I'm not a big coleslaw fan, but when I tried it on a sandwich, it was the best thing I had ever eaten! I bet with mint mixed in, this coleslaw wrap is pretty refreshing and perfect for summer.
• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/8 teaspoon salt
• Cooking spray
• 1/3 cup fresh lemon juice
• 1 tablespoon bottled ground fresh ginger (such as Spice World)
• 2 teaspoons sugar
• 1/4 teaspoon crushed red pepper
• 3 cups angel hair coleslaw
• 1/2 cup chopped fresh mint
• 1 poblano chile, halved lengthwise, seeded, and thinly sliced
• 6 (8-inch) flour tortillas
• "Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle chicken with salt. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; sauté 4 1/2 minutes on each side or until done. Remove chicken to a cutting board, and cut into thin strips.
• Combine juice, ginger, sugar, and red pepper in a large bowl. Add chicken strips, coleslaw, mint, and chile, tossing well to coat. Warm tortillas according to package directions. Divide chicken mixture evenly among tortillas; roll up. Cut each rolled tortilla in half crosswise."
3. Chicken and Apple Salad Low Sodium Recipe...
You might be thinking, "Well of course a salad is going to be healthy for me", but many salad recipes out there are loaded with calories and ingredients that just don't make it a "salad" any more! With this low sodium recipe you can enjoy a satisfying salad and still feel that you have eaten a healthy meal. There is also a delicious dressing recipe that will help keep you on track that you can use on this and other salad recipes you enjoy.
• 2 tsp. (10mL) Mrs. Dash® Lemon Pepper Seasoning Blend
• 1 cup (240mL) fat-free sour cream
• 1/4 cup (60mL) honey
• 1 tsp. (5mL) poppy seeds
• 1 tsp. (5mL) red wine vinegar
• 2 green apples
• 2 red apples
• 1 Tbsp. (15mL) fresh lemon juice
• 3 cups (720mL) chopped cooked chicken breast
• 1 cup (240mL) diced celery
• 1/2 cup (120mL) diced red onion
• 1/2 cup (120mL) chopped pecans
• 1/2 cup (120mL) raisins
• "Mix together dressing ingredients in a small bowl; cover and refrigerate until ready to use.
• Core and chop apples into 1-inch pieces. Place in a large mixing bowl and toss with lemon juice.
• Add remaining ingredients. Toss with dressing before serving.
• Tip: Prepare cooked chicken by sprinkling 3 boneless, skinless, chicken breast halves with Mrs. Dash® Chicken Grilling Blend. Grill until cooked through; Cool and chop into 2-inch pieces."
4. Bowtie Pasta Low Sodium Recipe...
You can do so many different things when cooking pasta; there's stir-fry, stuffing it, cooking it in a red or white sauce, and even making it a vegan dish. Before you prepare it, be sure to check the nutritional information of the ingredients included in the recipe, especially white sauces, they are very high in sodium. With this low sodium recipe that features chicken and broccoli, you can be sure to enjoy tasty pasta while not worrying about your salt intake.
• 1 lb. (454g) boneless, skinless chicken breast halves, cut into 1 inch (2.5cm) pieces
• 2 Tbsp. (30mL) Mrs. Dash® Garlic & Herb Seasoning Blend, divided
• 2 cups (480mL) fresh broccoli florets
• 1 small red pepper, seeded and thinly sliced
• 1 cup (240mL) reduced sodium fat free chicken broth
• 4 Oz. (115g) reduced fat cream cheese, room temperature, cut into small pieces
• 1/4 cup (60mL) reduced fat milk
• 2 cups cooked (225g) bowtie pasta
• "Sprinkle chicken with 1 Tbsp.(15mL) Mrs. Dash® Garlic & Herb Seasoning Blend, and cook for 10 minutes in a nonstick skillet with no-stick cooking spray, or until chicken is browned and cooked through.
• Add broccoli, red pepper, remaining Mrs. Dash® Garlic & Herb Seasoning Blend and broth to skillet. Cook, covered over medium heat for 4 to 5 minutes or until broccoli is crisp-tender, stirring occasionally.
• Add cream cheese and milk to chicken mixture, and stir until creamy. Remove from heat. Add pasta to chicken mixture and toss to serve."
5. Appetizer Meatball Low Sodium Recipe...
How adorable are these little appetizer meatballs. These would be great for a graduation or birthday party this summer; who needs a meatball sandwich when you can eat meatballs on a stick! I love the unexpected ingredients in the dipping sauce, would you have thought to mix grape jelly with barbeque sauce? Feed the kids something fun and healthy with this low sodium recipe that adults will love too.
• 2 Tbsp. (30mL) Mrs. Dash® Extra Spicy Seasoning Blend
• 1 lb. (454g) lean ground turkey breast
• 2 egg whites
• 1/3 cup (80mL) unseasoned bread crumbs
• 1 Tbsp. (15mL) Mrs. Dash® Extra Spicy Seasoning Blend
• 1/2 cup (120mL) grape jelly
• 1/2 tsp (2.5mL) Dijon mustard
• 1/2 cup (120mL) BBQ Sauce
• "Preheat oven to 350°F (177°C).Combine ground turkey, Mrs Dash® Extra Spicy Seasoning Blend, egg whites and bread crumbs in a large bowl. Shape into 20 1 inch meatballs.
• Place meatballs on a baking sheet sprayed with no-stick cooking spray heat in the oven for 20 minutes, or until cooked through.
• For the Sauce**: **Combine Mrs. Dash® Extra Spicy Seasoning Blend, grape jelly, Dijon mustard and BBQ sauce in a small, heavy saucepan. Heat until jelly melts. Serve with meatballs."
6. Irish Stew Low Sodium Recipe...
Canned soups and stews are very high in sodium, so the trick to enjoying a low sodium recipe is to make your own soup or stew with fresh ingredients and by using low sodium broth. You can also find many salt alternatives like the Mrs. Dash seasoning that is used in this recipe. This Irish stew will not only keep you warm on those cold nights but it will keep your heart healthy as well.
• 1 heaping capful Mrs. Dash® Garlic and Herb Seasoning Blend
• 2 Tbsp. (30mL) vegetable oil
• 2 lbs. (908g) stewing beef, cut into 1" (2.5cm) cubes
• 1 14 1/2 Oz. (392g) low sodium beef broth
• 1 bay leaf
• 4 medium onions, cut into quarters
• 6 medium carrots, cut into thirds
• 2 large potatoes, peeled and cut into small pieces
• 1 cup (240mL) frozen peas
• "Heat oil in large saucepan and add beef, brown on all sides. Add beef broth, bay leaf and Mrs. Dash® Garlic and Herb Seasoning Blend. Cover and simmer for 1 hour, stirring occasionally.
• Add onions, carrots and potatoes, simmer for another 30 minutes or until beef and vegetables are tender. Add peas to beef, continue cooking for another 10 minutes.
• Remove bay leaf, serve hot."
7. Roasted Pork Chops Low Sodium Recipe...
We make plenty of pork chop recipes in our house, but this is the first time I've read to put the chops and vegetables in a baking dish to cook together. With summer just around the corner, this would make an easy way to cook when it's too hot outside and you just don't feel like being in front of the stove. We can all eat a little healthier at times, so try low sodium recipes like this one even if you think you're doing enough.
• 2 teaspoons parsley flakes
• 1/2 teaspoon dried marjoram leaves
• 1/2 teaspoon dried thyme leaves
• 1/2 teaspoon garlic salt
• 1/4 teaspoon coarse ground pepper
• 4 pork rib chops, 1/2 inch thick (1 pound)
• Olive oil-flavored cooking spray
• 6 new potatoes, cut into fourths (3 cups)
• 4 ounces mushrooms, cut in half (1 1/2 cups)
• 1 medium green bell pepper, cut into 1-inch pieces
• 1 medium onion, cut into thin wedges
• 1 medium tomato, cut into 8 wedges
• "Heat oven to 425ºF. Spray jelly roll pan, 15 1/2x10 1/2x1 inch, with cooking spray. Mix parsley, marjoram, thyme, garlic salt and pepper. Spray both sides of pork chops with cooking spray. Sprinkle with 1 to 1 1/2 teaspoons herb mixture. Place in corners of pan.
• Mix potatoes, mushrooms, bell pepper and onion in large bowl. Spray vegetables 2 or 3 times with cooking spray; stir. Sprinkle with remaining herb mixture; toss to coat. Spread evenly in center of pan between pork chops.
• Bake uncovered 45 minutes. Turn pork; stir vegetables. Place tomato wedges over vegetables. Bake uncovered 10 to 15 minutes or until pork is slightly pink when cut near bone and vegetables are tender."
Take care of yourself by exercising, eating healthy with these low sodium recipes, and choosing healthy lifestyle habits. Everything in life should be done in moderation and the same goes with putting salt in your recipes! Too much of anything can't be a good thing, so that's why I like these low sodium recipes instead of no sodium ones. Unless you have serious health or heart problems, there is no reason why you can't have a little bit of salt in your meal. Try these low sodium recipes and share with us what you loved best about them.