Trust Us, These 13 Reduced-Sodium Recipes Don't Sacrifice Flavor (2024)

FAQs

What foods taste good without salt? ›

Salt-free seasoning blends made of herbs and spices can also help, she added. Fat naturally carries flavor, and Knowles suggested adding a small amount of a healthy fat source to your food just before serving, such as a spoonful of nut butter in your oatmeal or a drizzle of olive oil over your chicken.

A: Lean meat options like skinless chicken breast, turkey breast, pork tenderloin, beef sirloin, etc., are the lowest in sodium. But make sure that they are freshly cut and unprocessed. Processed meat varieties like sausage, salami, etc., often contain a lot of sodium.

Salt substitutes made from potassium chloride alone look like regular salt and have a salty flavor, but have zero sodium. “But potassium doesn't activate the same taste cells as sodium,” Breslin says. That's why people complain that these substitutes often leave a bitter or metallic aftertaste.

What are salt substitutes? Most “salt substitutes” are made of potassium chloride, which tastes much like sodium chloride. In fact, for many people they're similar enough in flavor that they find it easy to switch.

At home, this can be overcome by adding more herbs and spices. Another trick is to add foods that contain natural flavour enhancers, such as tomatoes or parmesan cheese, and combine these with low-salt soy sauce or tiny amounts of fish-based sauces, such as Worcester sauce, which contains anchovies.

Can I eat eggs on a low sodium diet? ›

A low sodium diet may benefit people with certain health conditions, including kidney disease. Many foods fit with this diet, including fresh fruit and vegetables and whole eggs.

Replace deli meats with fresh-cooked turkey or chicken breast (90 mg sodium), fresh roasted beef or pork, and avoid ham, hot dogs and sausage products. Go for natural cheeses such as Swiss, cheddar or mozzarella (50-180 mg sodium) instead of processed cheese slices, and limit to 1 ounce.

Both fruits and vegetables contain important nutrients that can help lower cholesterol and blood pressure. Some naturally sodium-free vegetables include asparagus, green beans, cucumbers, eggplant, garlic and squash.

Avoiding these foods as much as possible can help reduce the amount of sodium you ingest significantly. A low-sodium diet requires you to avoid the following high-sodium foods: Canned foods (meats, soups, beef stew, and pasta meals) Frozen meals, entrees, and pizza.

Are hard boiled eggs high in sodium? One boiled egg has about 65 mg of sodium, which accounts for 4-5% of most people's recommended daily sodium intake. As a result, hard-boiled eggs are not considered high in sodium when prepared and eaten plain.

You might try herbs, spices, and seasoning blends when cooking. Here is a list of some options for adding taste and zest to your food without using extra salt. General tips: Fruit juices can be used as marinades or as sauces or glazes thickened with cornstarch.

You can also replace high-sodium, processed snacks with healthier choices. Nutrient-dense foods can often satisfy that "salty tooth," too—think: edamame, guacamole, savory oatmeal, or nuts.

Onion, garlic, soy sauce, various vinegars, herbs, and spices can all add flavor to meat or vegetables, meaning one needs less salt or fat.