Why do you need a low sodium diet? Is it easy to follow a low sodium diet? Why is a low sodium diet important? A low sodium diet is a very healthy way of eating because you can lower your blood pressure and improve your health at the same time. The amount of sodium chloride that we consumed has a direct effect on our blood pressure. Our blood pressure becomes higher when we eat a lot of salt. Consuming too much sodium can lead to other health problems such as greater retention of water in our body which will lead to the swelling of the ankles and weight gain. Eating too much salt will also worsen the thinning of the bones (osteoporosis), asthma and kidney disease and is closely related to cancer of the stomach and this is why we need to follow a low sodium diet. With these easy low sodium recipes, following a healthy low sodium diet will no longer be a problem.
1. Low Sodium Apple Crumble Recipe
This easy to prepare apple crumble recipe is perfect for those who are on a low sodium diet.
Ingredients for the crumble:
130g plain flour
55g caster sugar
45g rolled oats
70g low-fat spread
Ingredients for the fruit:
740g Bramley apples
2 1/4 teaspoon low-fat spread
1 orange, grated rind and juice
3/4 tablespoon caster sugar
Method:
First, heat the oven to 200°C/gas 6.
Sieve the flour into a mixing bowl and rub the spread in with your fingertips until it resembles breadcrumbs. Put in the sugar and the oats and mix well.
Peel and thickly slice the apples and toss with the sugar and grated orange rind and juice.
Move the fruit to an ovenproof dish or divide between 6 individual ramekins.
Cover the fruit with the crumble mixture and dot with spread.
Bake for 25 minutes. Make sure the crumble is golden and crisp. Serve this warm and delicious low sodium apple crumble with reduced-fat custard.
Nutritional information (per 100g): energy 128 kcal, protein 2.2g, carbohydrate 23.1g, fat 3.6g, fibre 1.4g, sodium 0.1g, salt 0.1g
2. Low Sodium Couscous With Gravy Recipe
This easy to cook healthy meal is just right for those who are on a low sodium diet. This couscous recipe can serve 6 person.
Ingredients:
520g couscous
280g shrimps, peeled
a handful coriander, chopped finely
a handful parsley, chopped finely
4 cloves garlic, chopped finely
a drizzle olive oil
2 shallots, chopped finely
3/4 large-sized carrot, chopped finely
3/4 reduced sodium chicken stock cube
1/2 large-sized red pepper, chopped finely
770ml boiling water
Ingredients for gravy:
2 1/2 reduced sodium chicken stock cube
3/4 tablespoon white wine vinegar, or to taste
4 1/4 tablespoons extra virgin olive oil
3/4 teaspoon English mustard
1 tablespoon ketchup
3/4 teaspoon Dijon mustard
1/2 teaspoon honey
2 small-sized hot chilies, de-seeded and finely chopped
3 sprigs thyme, leaves only
a handful basil leaves, roughly torn
black pepper
580ml boiling water
Method:
To cook the gravy, crumble the stock cubes into a saucepan, add in the water and stir in all the remaining gravy ingredients.
Bring to a boil then reduce the heat and simmer for 25 minutes.
To cook the couscous, transfer the couscous into a large bowl, crumble over the stock cube then add in the boiling water.
Stir, cover the bowl with a plate and set aside for 10 minutes to allow the couscous to absorb the water and swell up.
Heat the olive oil in a large frying pan over a high temperature and put in all of the remaining ingredients.
Fry for 5 minutes then stir in the couscous and cook for a further 4 minutes until heated through and well-combined.
Drizzle the couscous with olive oil and serve this low sodium couscous dish with the gravy.
Nutritional information (per 100g): energy 67 kcal, protein 3.45g, carbohydrate 11.9g, fat 1.04g, fibre 0.32g, sodium 0.05g, salt 0.11g
Tags: healthy food, low sodium diet, sodium
