Are you on a low-sodium diet? Whether it’s doctor-prescribed or a personal choice, don’t sweat it. While salt is essential for health, too much is harmful. Excess sodium ups the risk of stroke, heart and kidney disease, stomach cancer, and osteoporosis. Don’t wait for any of these to happen to you before you change your lifestyle. A low-sodium diet ensures a healthy body and peace of mind. Don’t worry, this doesn’t mean your meals will be bland and boring going forward. You’ll be surprised at how flavorful these recipes are! With tasty dishes such as fluffy pancakes, hearty, ramen, and beef stew, going on a low-sodium diet has never been easier.
Healthy Low Sodium Recipes From Breakfast to Dinner
1. Spiced Oatmeal
Gone are the days when oatmeal is seen as tasteless goo. We have whoever invented overnight oats to thank for that. The fact that this breakfast dish is prepared and served in a mason jar alone already makes it a huge hit, especially with the younger generation. Given this brand new packaging, the once plain-looking breakfast has instantly become Insta-worthy. The preparation is much easier as well. Instead of standing in front of the hot stove and stirring oats for minutes, they’re simply popped in the fridge. Come morning, they’ll have softened wonderfully with no cooking necessary! But it’s the flavor that makes overnight oats a huge success. Flavored with milk, cranberries, chia seeds, and aromatic spices, this dish is tasty and hearty, to say the least.
2. Low-Sodium Chicken Noodle Soup
When it comes to low-sodium dishes, it’s the salty and savory entrees that can be a bit of a challenge. Thankfully, recipes such as this make it easy. Delicious chicken noodle soup that’s low in sodium? It doesn’t sound possible, but it is, just as long as you don’t rely on soup in a can. The key is to make everything from scratch. Full disclosure, though: if you’re new to the low-sodium diet, you may find this recipe a little bland. But once your brain has gotten used to the regimen, you won’t be able to live without it.
3. Low-Sodium Tomato Sauce
In the mood for spaghetti? Let’s make a delicious sauce, shall we? Pasta dishes are undoubtedly delicious, but they’re typically loaded with salt. Because of this recipe, even low-sodium dieters can enjoy a good plate of spaghetti. Thanks to oregano, basil, red pepper flakes, onions, and sugar, this spaghetti sauce is scrumptious even without the salt. Pro-tip: add more flavor to the sauce by using wine or low-sodium broth instead of water.
4. Low-Sodium Beef Stew
Normally, beef stew is easy to make. You’ll just throw in all the ingredients in the crockpot, and it’ll come out delicious, no matter what. It’s that fool-proof. The only problem is, most beef stew recipes require a ton of sodium. Fortunately, there are a few out there that fit the low-sodium diet. This one is the best. In lieu of salt, the recipe slow cooks the meat with celery, onions, carrots, garlic, thyme, bay leaf, wine, mustard, and tomato paste. With this flavorful combination, who needs salt?
5. Low-Sodium Black Bean Soup
Black bean soup is classic comfort food that warms you through on a rainy day. Loaded with beans and vegetables, the soup is hearty and packed with vitamins. And yes, even if you’re on a low-sodium diet, you can still enjoy a bowl. Black bean soup only becomes a problem if you use heavily salted canned beans. As long as you stick to dried beans, you’re good. It’ll take longer because you’ll need to soak the beans in water overnight. But with a bit of time management and planning, it won’t really be an issue.
6. No-Salt White Bread
While bread has a pretty neutral flavor, did you know that 100 grams of it contain 491 milligrams of sodium? Considering that low sodium dieters can only consume up to 2,000 milligrams a day, that’s a lot! How very unfortunate for bread lovers, am I right? Don’t worry, though, because this no-salt white bread recipe is here to save the day. It’s just as soft, pillowy, and delicious as classic white bread, but it doesn’t contain salt whatsoever.
7. Low-Sodium Blueberry Pancakes
Besides no-salt bread, here’s another fantastic breakfast option for you. These pancakes are just as light and fluffy as the regular kind. Aside from the pretty blue blots, the blueberries add a sweet, tart, and refreshing flavor, as well. Most pancake mixes are high in sodium, but it’s okay, making a batter from scratch is super easy. With this recipe, you’ll have something more to look forward to in the morning.
8. Low-Sodium Meatloaf
This low-sodium meatloaf is just as moist and tasty as any! Combining ground turkey, low-sodium Ritz crackers, vegetables, and seasonings creates a mouthwatering meatloaf that even non-dieters will appreciate. You can enjoy it on its own, or serve it with salad for a light meal. You can also turn it into a sandwich using no-salt bread. It’s delicious, no matter what.
9. Low-Sodium Ramen
Even though instant ramen is notoriously bad for you, it’s hard to resist. There’s something about these dehydrated noodles that makes them so delicious. If you badly need to scratch that itch, you can always turn to this low-sodium version. Just like instant ramen, it also only takes just 5 minutes to make. The difference is, it has a lot less sodium and a lot more vegetables. You’ll only need 3 ingredients: chow mein noodles, dehydrated veggies, and low-sodium chicken bouillon. It’s easy-peasy!
10. Low-Sodium Apple Cinnamon Muffins
How about some hearty dessert for breakfast? Store-bought muffins aren’t only high in sodium but preservatives as well. The solution is to make them at home! These apple cinnamon muffins will sure hit the spot. They’re low in sodium but high in flavor. The combo of apples and cinnamon never disappoints. The texture is on points as well. It’s perfectly moist and tender. They’re so good, you won’t even notice they’re healthy.
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