Too much sodium in your diet encourages destructive side effects, like an increase in blood pressure, fluid retention that can cause puffiness and/or kidney disease. But sometimes it seems nearly impossible to avoid high sodium foods, because everything at your disposal looks to have such high amounts. Don't worry though; we've got you covered. We've pulled together 10 tasty and low-sodium recipes that'll provide you effective alternatives to an otherwise risky high-sodium diet.
1. Banana Nut Oatmeal
Link: Banana Nut Oatmeal
If you’re like me, you just can’t seem to get enough of breakfast. Well, add this tasty fruity oatmeal into your rotation! The prep time’s a mere five minutes, there’s no trace of sodium, and you get a whole 8 grams of protein per serving. Plus, bananas kind of rule the potassium kingdom as they deliver your body 450 mg per serving!
2. Sunrise Smoothie Parfait
Link: Sunrise Smoothie Parfait
Smile at that morning sunrise with this tasty and tropical inspired smoothie parfait. There’s minimal amounts of sodium in this dish that tastes more like a post-meal treat, and also up to 5 grams of protein!
3. Scallop Ceviche
Link: Scallop Ceviche Recipe
The scallops in this recipe are extremely rich in vitamin B12, which your body needs to convert homocysteine—a threat to your blood vessel walls—into harmless chemicals. What happens without enough B12 you might wonder? Well, your body runs a much greater risk at developing heart disease, heart attack and stroke. Outside the scallops' health benefits, note this dish is high in protein and packs much as 14 grams per serving!
4. Sausage Corn Chowder
Sometimes the skies will gray and we’ll need a little comfort food to lift the spirits. Well, look no further; this corn chowder soup is plenty hearty with a generous amount of low fat chicken sausage, well complimented by the spicy flavors of pepper, marjoram and onion! The recipe calls for low fat milk and low fat chicken sausage so that you can keep that cholesterol lower!
5. Tomato Stacks
Link: Tomato Stacks
Snacks are notoriously unhealthy, and oftentimes when we forfeit our rational healthy-minded senses it involves an oversized bag of chips or a towering stack of deep fried onion rings. No more; turn instead to these healthy panko crusted tomatoes, and enjoy a guilt-free healthy snack! Tomatoes are a great way to get your Vitamin A, C and folic acid!
6. Herb Roasted Turkey
Link: Herb Roasted Turkey
Who doesn’t love a little turkey, no matter the time of year? Plus this recipe yields up to 18 servings, so that you can feed the entire table upon completion. Don’t forget about the tremendous amount of protein in the herb roasted turkey—51 grams per serving!
7. Coconut Shrimp
Link: Coconut Shrimp I
We take to the sea for our inspiration on this recipe: coconut shrimp! These little guys come lathered in a tasty batter, and have a mere 241 mg of sodium per serving, plus up to 2.9 grams of fiber per serving. Also, shrimp contains a carotenoid that acts as a powerful antioxidant that fights against premature aging!
8. Fruit Curry Chicken Salad
Sweeten up that chicken with a little fruity sidekick in this salad! Of course, the chicken in itself has 15.1 grams of protein per serving and a mere 188 mg of sodium, making this a healthy low sodium option for you!
9. Mom’s Carne Guisada
Link: Mom’s Carne Guisada
This dish packs a tremendous variety of spices with its well-spiced steak tossed in with garlic powder and ground cumin–it’s fair to say this one will be a crowd pleaser. On top of that, the dish contains a mere 2% of your RDA sodium and a sturdy 45% of your recommended daily intake of protein.
10. Shredded Beef for Tacos
Link: Shredded Beef for Tacos
This recipe’s claim to fame is its ease and accessibility. A meal often put together by busy parents in bustling kitchens; it’s fair to say the combined prep/cook time comes through in a big way. Plus, the shredded beef is low in both carbs and sodium while rich in protein, at 20.1 grams per serving.