Easy low-sodium dinner recipes
Dr. Shweta U. Shah

Dr. Shweta U. Shah
03 March 2020

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

Are you a slave to the salt shaker? Are you worried that you’re consuming too much sodium every day? Add another healthy twist to your style of cooking by going low-sodium! Healthy, wholesome recipes can help you reduce your sodium intake by integrating loads of vegetables and spices, as well as changing your cooking methods.

Practically, all healthcare providers advise their patients to cut back on excessive sodium. It is sensible to switch to lower sodium options if you have been given this advice.

Low sodium recipes that are kind to your heart!

Reducing sodium doesn’t have to mean losing flavour. Here are healthy meal ideas, which can be dished up quickly, are exceedingly flavourful and are interesting as well!

Mexican salad tortilla

Mexican salad tortilla: A vibrant Mexican salad bowl comprising of tortilla, bell peppers, kidney beans, tomatoes, and jalapenos, this one sure is a champion. Quick and easy, this recipe is fresh, delicious and has the right amount of colour and zing. Use generous amounts of oregano, thyme, garlic powder and paprika and you have yourself a full-bodied dish. Add a small dash of Tata Rock Salt to highlight the taste of these spices. As jalapenos and shredded cheddar have their own salt, make sure you add just a pinch and not more.

Spinach biriyani

Spinach Biryani: Here’s a lighter version of the classic, it is packed with oodles of flavour and lots of spices, but is low on added sodium and oil. The tomato and yogurt based gravy contains plenty of vegetables - potatoes, carrots, green peas, cauliflower and spinach. Spinach provides ample amounts of sodium, which is naturally found in its leaves and consequently, you need to add hardly any salt – in fact for this recipe you need to add ¼th the amount of salt that you normally add! This recipe is low fat, low sodium and nourishing.

Penne Florentine: A delicious pasta, this recipe is sure to be a huge hit! Wilt down a whole bunch of spinach for healthy nutrients and sodium. This recipe uses very little salt, as most of the flavour comes from the spinach and cheese! Fresh, green and exciting, Penne Florentine uses vegetables such as olives, capsicum, corn and French beans to create a well-balanced dish.

Sizzlers: Really appetising with plenty vegetables and a generous serving of garlic sauce, this plate of food is colourful, flavoursome and surprisingly uncomplicated. Packed with fresh vegetables – bell peppers, zucchini, carrots, peas, and cabbage, this stir fry recipe is nutritious and mouth-wateringly good! A liberal amount of the garlic sauce is poured over the vegetables which are then simmered for a few minutes. Serve hot over rice. Stir frying keeps the vegetables tender-crisp and they retain more nutrients as well. Stir-frying also uses very little oil; hence the fat content is low. The recipe uses a mere smidge of table salt, which can be replaced with Tata Salt Lite to make it a heart-happy recipe too!

Vegetable pie: Effortlessly yummy, vegetable-packed with a gorgeous brown crust, a vegetable pie is cheesy and deliciously savoury and well-loved by children and adults! The perfect blend of vegetables and sauce with the right topping - and you have a fabulous main. Baked potatoes, carrots, broccoli, celery and beans with generous amounts of garlic and herbs! Potatoes are a fantastic source of potassium, vitamin C, and vitamin B6. Celery and carrot gives the dish a savoury flavour as both contain substantial amounts of natural sodium. Use low-sodium salt to reduce the amount of sodium in the dish further.

Do you have a favourite low-sodium recipe? Share your comments with us below!


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