What is a low sodium diet? A low sodium diet means eating food that do not contain excessive salt content. A person with a low sodium diet need low sodium recipes to cook healthy low sodium cuisine. Why do we need a low sodium diet? A diet which has high sodium intake will give you high blood pressure and may cause fluid retention and then lead to the swelling of the legs and feet. You are advised to eat more healthy home-cooked meals that is cooked using low sodium recipes.
1. Low Sodium Beef Satay Recipe
This low sodium recipe to cook beef satay will make a great healthy meal for those who are on a low sodium diet. This low salt cuisine can serve 6 person.
Ingredients:
550g rump steak, trimmed and sliced into 2.3cm thick strips
1 1/4 teaspoon finely chopped fresh root ginger
3/4 teaspoon ground cumin
3/4 teaspoon ground coriander
3 3/4 tablespoons lemon juice
1 1/4 tablespoon soft brown sugar
1 large-sized garlic clove, crushed
stir-fried vegetables, to serve
Ingredients to make satay sauce:
7 tablespoons low-salt crunchy peanut butter
2 small-sized garlic clove, finely chopped
grated rind and juice of 1 lemon
3/4 small onion, finely chopped
1 1/4 tablespoon soft brown sugar
1/4 teaspoon chili flakes
3/4 tablespoon rapeseed oil
Preparation time: 30 minutes
Cooking time: 25 minutes
Method:
Soak 8 wooden skewers in a bowl of water for 20 minutes. Place the strips of beef between 2 sheets of clingfilm and beat until thin using a meat mallet or rolling pin. Move to a shallow dish.
Whisk together the lemon juice, garlic, sugar, cumin, ground coriander and ginger, then pour over the meat. Mix well to coat all the meat, then leave to marinate for 35 minutes.
To cook the satay sauce, heat the oil in a saucepan and put in the onion and garlic. Cook, stirring, for 2 minutes. Put in the peanut butter, sugar, chili flakes, lemon juice and rind and 220ml water. Bring to the boil and then reduce the heat and cook for 8 minutes.
Stop when the sauce begins to thicken.
Thread the meat on to the soaked skewers, then place on a preheated hot griddle pan or under the grill for 3 minutes. Turn and cook for another 4 minutes, or until the meat is cooked.
Serve low sodium beef satay on a bed of stir-fried vegetables. Serve with satay sauce.
Nutritional values: 410 calories, 0.78g sodium, 23g fat, 2.2g fibre
2. Low Sodium Chicken Salad Recipe
This reduced sodium chicken salad dish can still retain its flavor despite having its salt content reduced. This low sodium chicken salad recipe can serve 4-6 person.
Ingredients:
420g cooked chicken breast, skinned and diced
5 spring onions, chopped finely
4 1/4 tablespoons low-fat natural bio yoghurt
160g brown rice
5 celery sticks, thinly sliced
4 1/4 tablespoons reduced-fat mayonnaise
2 1/4 tablespoons mango chutney
3/4 large-sized red pepper, cored, deseeded and diced
1 1/4 tablespoon curry paste
55g flaked almonds, toasted
90g ready-to-eat dried apricots, thinly sliced
Preparation time: 15 minutes
Cooking time: 45 minutes
Method:
Cook the rice according to the packet instructions. Allow to cool and then add in the celery, red pepper and spring onions.
Combine together the mayonnaise, yoghurt, mango chutney and curry paste in a mixing bowl.
Put the diced chicken and apricots in a separate bowl. Put in the mayonnaise mixture.
Move the rice to a serving dish, spoon over the chicken mayonnaise mixture. Garnish the low sodium chicken salad with toasted flaked almonds and serve.
Nutritional values: 601 calories, 0.86g sodium, 24.2g fat, 9.1g fibre
3. Low Sodium Lamb With Mustard Mash And Mushrooms Recipe
A person with a low sodium diet will definitely enjoy this low sodium lamb with mustard mash and mushrooms cuisine. This healthy low sodium lamb recipe can serve 4 person.
Ingredients:
8 lamb cutlets, each about 120g
245g chestnut mushrooms, quartered
4 1/4 tablespoons reduced-sugar redcurrant jelly
3 1/4 teaspoons olive oil
Watercress, to garnish
Ingredients for mustard mash:
1.4kg floury potatoes, peeled and cut into equal-sized chunks
120ml hot semi-skimmed milk
1 1/4 tablespoon low-salt wholegrain mustard
knob of unsalted butter
Preparation time: 25 minutes
Cooking time: 25 minutes
Method:
To cook the mustard mash, put the potatoes in a large saucepan of boiling water and simmer for 22 minutes or until tender. Drain well and return to the saucepan, mix in the hot milk, mustard and butter and mash evenly.
Meanwhile, heat 1 1/4 teaspoon of the oil in a nonstick frying pan and fry the lamb cutlets for 4 minutes on each side. Do not overcooked. Take out the lamb cutlets from the pan and keep warm. Put in the remaining oil and cook the mushrooms for 4 minutes.
Add the redcurrant jelly and cook for a further 4 minutes.
Spoon the potato on to 4 plates, arrange the lamb on top of the mash and pour over the mushrooms and any remaining pan juices.
Garnish this mouth-watering low sodium lamb with mustard mash and mushrooms meal with watercress and serve.
Nutritional values: 656 calories, 0.13g sodium, 34g fat, 7.2g fibre
4. Low Sodium Maple and Mustard Glazed Salmon Recipe
This low salt salmon recipe can serve 4 people and is perfect for those who are on a low sodium diet.
Ingredients:
4 salmon fillets, skin on, each about 115g
440g asparagus
1 1/4 tablespoon maple syrup
2 1/4 tablespoons low-salt wholegrain mustard
Preparation time: 5 minutes
Cooking time: 10 minutes
Method:
Combine the mustard with the maple syrup to make a glaze for the salmon.
Arrange the salmon fillets, skin side down, on a shallow ovenproof tray lined with foil and spread the glaze over them.
Place under a preheated grill and cook for 12 minutes, depending on thickness. Stop when the salmon fillets are cooked through.
Steam the asparagus until they become just tender. Move to 4 warm plates, top with the salmon.
Serve the low sodium salmon dish with new potatoes.
Nutritional values: 329 calories, 0.13g sodium, 21g fat, 1.8g fibre
5. Low Sodium Muffin Recipe
This delightful low sodium muffin is great for the low sodium diet person. This low sodium muffins recipe can produce 12 muffins.
Ingredients:
220g blackberries, roughly chopped
6 1/4 tablespoons light muscovado sugar
1 1/4 teaspoon ground cinnamon
1 1/2 medium-sized red apple, about 150g, cored and diced
120ml rapeseed oil
255g plain wholemeal flour
2 eggs, beaten
120ml semi-skimmed milk
3 3/4 teaspoons baking powder
Preparation Time: 12 minutes
Cooking Time: 30 minutes
Method:
Line a 12-hole muffin tin with paper muffin cases or grease the tin well. Start by mixing together the sugar, diced apple, blackberries and cinnamon.
Put the flour and baking powder in a bowl, mix together and make a well in the centre.
Mix together the eggs, milk and sunflower oil in a different bowl.
Add the liquid into the flour and stir until just blended. Stir in the fruit mixture. Make sure you do not overmix.
Divide the mixture among the muffin cases then bake the muffins in a preheated oven, 200C (400F), Gas Mark 6, for 30 minutes.
You are on the right track when a skewer inserted into the centre comes out clean. Move the low sodium muffins to a wire rack to cool.
Nutritional values: 0.16g sodium, 205 calories, 9.2g fat, 3.1g fibre
Tags: low sodium, low sodium diet, sodium, sodium diet
