Low salt diet means eating low salt food. Cooking low salt cuisine is prepared using low salt recipes. Low salt food simply means lower salt content in the food. Due to health reason, people now go for low salt diet. A no salt diet is not recommended because all of us need salt to allow our body to function properly but too much salt can bring health problems. What is the correct daily salt intake? Nutrition experts suggest a 1.5g salt intake a day. Use these famous low salt recipes to cook low salt cuisine for a healthy low salt diet that will still retain the great taste of the cooking.
1. Low Salt Beef Bourguignon Recipe
This low salt beef recipe teaches you to cook a delicious low sodium stew for someone with a low salt diet. This low salt recipe can serve 4 person.
Ingredients:
2 3/4 teaspoon goose fat
95g smoked streaky bacon, sliced
590g beef shin, cut into large chunks
240g chestnut mushrooms
345g shallots or pearl onions, peeled
755ml bottle red wine, Burgundy is recommended
1 bouquet garni
1 tablespoon tomato puree
2 garlic clove, sliced
For the celeriac mash
600g (about 1) celeriac
2 tablespoon olive oil
rosemary and thyme sprigs
3 cardamom pod
3 bay leaves
Preparation and cooking times:
Preparation 30 minutes
Cooking 3 hours 25 minutes
Method:
Heat a large casserole pan and add 1 tablespoon of goose fat. Season the beef and fry until the color changes to golden brown, about 5 minutes, then turn over and fry the other side until the meat is browned all over, put in more fat should the needs arise. Do this in 2 batches, transferring the meat to a colander set over a bowl when browned.
In the same pan, fry the bacon, shallots or pearl onions, mushrooms, garlic and bouquet garni until the mixture becomes lightly browned. Put in the tomato purée and cook for 4 minutes, stirring into the mixture.
This enriches the bourguignon and makes an excellent base for the stew. Then put back the beef and any drained juices to the pan and stir through.
Pour over the wine and about 110ml water so the meat bobs up from the liquid, but is not completely covered. Bring to the boil and use a spoon to scrape the caramelized cooking juices from the bottom of the pan in which this will give the stew more flavor.
Heat oven to 150C/fan 130C/gas 2. Make a cartouche: first, tear off a square of foil slightly larger than the casserole, then arrange it in the pan so it covers the top of the stew and trim away any excess foil. Then cook for 3 hours and 10 minutes. If the sauce looks watery, remove the beef and vegetable with a slotted spoon, and put aside. Cook the sauce over a high heat for a few minutes until the sauce has thickened a little, then return the beef and vegetables to the pan.
To make the celeriac mash, peel the celeriac and cut them into cubes. Heat the olive oil in a large sized frying pan. Tip in the celeriac and fry for 5 minutes until it turns golden. You must season well with salt and pepper. Put in the rosemary, thyme, bay and cardamom pods, then pour over 210ml water, enough to nearly cover the celeriac. Change the heat to low, partially cover the pan and leave to simmer for 25 minutes.
After 25 minutes, the celeriac should be soft and most of the water will have been evaporated. Drain away any remaining water, then remove the herb sprigs, bay and cardamom pods. Lightly crush with a potato masher, then finish with a glug of olive oil and season to taste. Transfer the beef bourguignon into serving bowls and place a large spoonful of the celeriac mash on top. You may garnish with one of the bay leaves.
Nutrition per serving:
570 kcalories, protein 41g, carbohydrate 17g, fat 35g, saturated fat 12.3g, fibre 7.2g, sugar 15g, salt 1.43g
2. Low Salt Chicken Cacciatore Recipe
This healthy low salt chicken and tomato dish is perfect for a low salt diet person. This low sodium chicken recipe is sufficient to feed 6 people.
Ingredients:
olive oil
6 chicken breasts with skin
1 onion, finely chopped
2 1/4 garlic cloves, crushed
2 x 400g tins cherry tomatoes
4 tablespoons mascarpone
a handful basil
Preparation and cooking times:
Preparation 30 minutes
Cooking 30 minutes
Method:
Standby the oven first. Heat the oven to 190C/fan 170C/gas 5. Fry the onion and garlic in 3 1/2 tablespoons oil until softened but not colored. Put in the tomatoes, season, then simmer for 12 minutes or until thick and glossy. Take off the heat and stir in the mascarpone and half the basil, roughly torn.
Heat 2 tablespoons of oil in a pan and fry the chicken on both sides until golden. Move to a baking dish and pour over the sauce. Cook for 30 minutes or until the chicken is cooked through. Scatter over the rest of the basil.
Nutrition per serving:
310 kcalories, protein 35.2g, carbohydrate 6.8g, fat 16.1g, saturated fat 5.28g, fibre 2g, salt 0.86g
3. Low Salt Courgette Lasagna Recipe
This creamy low salt lasagna dish is a delicious low salt cooking loved by all who is following a low salt diet. This low salt vegetarian meal can serve 4 person.
Ingredients:
9 dried lasagna sheets
700g courgettes (about 6), coarsely grated
345g jar tomato sauce for pasta
5 teaspoons sunflower oil
1 onion, finely chopped
45g cheddar
2 garlic cloves, crushed
250g tub ricotta
Preparation and cooking times
Preparation 10 minutes
Cooking 10 minutes
Method:
Get the oven ready. Heat the oven to 220C/fan 200C/gas 7. Allow a pan of water on to boil, then cook the lasagna sheets for about 6 minutes until softened, but not cooked through. Wash in cold water, then drizzle with a few drops of oil to prevent them from sticking together.
Meanwhile, heat the oil in a large frying pan, then fry the onion. After 2 minutes, put in the courgettes and garlic and continue to fry until the courgette becomes soft and changes to a bright green color. Stir in 2/3 of both the ricotta and the cheddar, then season to taste. Warm up the tomato sauce in the microwave for 1 1/2 minutes on high temperature until hot.
Using a large baking dish, layer up the lasagna, starting with half the courgette mix, then pasta, then tomato sauce. Doing the same thing, top with blobs of the remaining ricotta, then scatter with the rest of the cheddar. Bake on the top shelf for about 8-12 minutes until the pasta is tender and the cheese becomes golden in color.
Nutrition per serving:
403 kcalories, protein 18g, carbohydrate 39g, fat 21g, saturated fat 7.8g, fibre 3.2g, sugar 13.4g, salt 1.36g
4. Low Salt Paella Recipe
This is one of the best low sodium diet recipes for a healthy lifestyle that is sufficient for 4 people.
Ingredients:
1 tablespoon olive oil
1 leek, sliced
290g long grain rice
110g pack chorizo sausage, chopped
1 1/4 teaspoon turmeric
1l hot chicken stock
400g frozen seafood mix, defrosted
185g frozen peas
Preparation and cooking times:
Preparation 5 minutes
Cooking 25 minutes
Method:
Heat the oil in a deep frying pan, cook the leek for 6 minutes to make it soft without browning. Put in the chorizo and fry until its oils come out. Put in the turmeric and rice until coated by the oils, then pour in the stock. Bring to the boil, then simmer for 16 minutes. You must stir frequently.
Drop in the peas and cook for 7 minutes, then add in the seafood to heat through for a final 1 minute cooking or until the rice is cooked. Check for seasoning and serve immediately with fresh lemon wedges.
Nutrition per serving:
516 kcalories, protein 31g, carbohydrate 79g, fat 11g, saturated fat 0.49g, fibre 5.1g, sugar 5.2g, salt 1.22g
5. Low Salt Spiced Haddock Fillets
This low salt fish recipe produces a very healthy meal for the whole family.
Ingredients:
4×175-200g/6-7oz haddock fillets
30g unsalted butter
55g sultanas
410g couscous
2 tablespoon Ras-El-Hanout spice blend
2 small sized onion, finely chopped
55g pine nuts
small handful flatleaf parsley, chopped
finely grated zest and juice 1 large orange
Preparation and cooking times:
Preparation 25 minutes
Method:
First, preheat the oven to fan 170C/ conventional 190C/ gas 5. Rub the haddock fillets with the spice blend evenly and put aside. Put the couscous into a large heatproof bowl. Pour over 500ml/18fl oz of boiling water and leave to soak for 10 minutes.
Meanwhile, melt the butter in a frying pan and cook the onion gently for 5 minutes, only stop they become soft and golden. Take out from the heat and stir in the pine nuts and sultanas.
Fluff up the couscous with a fork, then put in the onion mixture, orange zest and juice, and half the parsley. Mix together thoroughly and season with black pepper. Tip into a roasting tray and level the surface.
Position the fish fillets on top of the couscous. Use a large piece of foil to cover them loosely. Bake for 18 minutes, by which time the fish should be cooked and this process also depends on the thickness of the fillets. To check, the flesh should look opaque and flake easily when prodded with a fork. Serve at once, sprinkled with the balance of the parsley.
Nutrition per serving:
566 kcalories, protein 41g, carbohydrate 65g, fat 15g, saturated fat 6g, fibre 1.4g, salt 0.33g
6. Low Salt Tomato Soup Recipe
If you are on a low salt diet, then you must certainly learn how to cook this low salt tomato soup. This low salt recipe to cook tomato soup can serve 4 person.
Ingredients:
3 tablespoons olive oil
2 small sized onion, chopped
1 garlic clove, finely chopped
385g can chopped tomatoes
1 tablespoon tomato puree
595ml milk
a handful basil leaf
a pinch baking soda
Preparation and cooking times:
Preparation 7 minutes
Cooking 28 minutes
Method:
Heat the olive oil in a big-sized pan, then put in the onion and garlic. Cook over a moderate heat until the onion becomes soft, about 6 minutes. Put in the tomato puree, then pour in the chopped tomatoes and basil leaves, and bring up to the boil. Lower the heat and leave to simmer for about 13 minutes until thick and full of flavor. If you prefer a smooth soup, you can now whizz the mixture to obtain a smooth sauce. Can now be cooled and frozen for up to 1 month.
To finish the soup, put the tomato mixture into a pan. Spoon the baking soda into a small bowl and put in 1 tablespoon of the milk. Mix together until there are no lumps, then tip into the tomato mix and pour over the milk. Bring up to a boil. You will initially see froth. Gently simmer for about 5 minutes until ready to serve.
Nutrition per serving:
148 kcalories, protein 7g, carbohydrate 12g, fat 2g, saturated fat 2g, fibre 11g, sugar 11g, salt 0.5g
Tags: low salt, low salt cooking, low salt diet
