The 50 Best Low-Salt Recipes: Tasty, fresh, and easy to make!

By Adams Media

They’re healthy. They’re tasty. And they’re right at your fingertips. The 50 Best Low-Fat Recipes is an appetizing selection of delicious dishes that pack in the flavor without packing on the pounds. From Crispy Tortilla Chips to Sweet Citrus Cheesecake, there’s plenty included so you can whip up satisfying and easy snacks and meals. Enjoy!

• Language: English
• Publisher: Simon & Schuster
• Release date: Oct 3, 2011
• ISBN: 9781440534348

Adams Media

At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.

Book preview

The 50 Best Low-Salt Recipes Cover

The 50 Best

Low-Salt Recipes

Tasty, fresh, and easy to make!

Adams Media, an imprint of Simon & Schuster, Inc.

Avon, Massachusetts

Contents

Introduction

Onion Dip

Garlic Toast

Sweet Pea Guacamole

Stuffed Mushrooms

Tuna-Mushroom Soup

Pumpkin Soup with Minced Ginger

Peanut Butter Soup

Anytime Butternut Soup

Chill-Out Cucumber Soup

Buttermilk Pancakes

Sausage and Egg Breakfast Casserole

Turkey Sausage Strata

Spicy Turkey Sausage

Just Peachy Tofu Smoothie

Straight from the Oven Chicken Thighs

Red-Hot Peppery Chicken

Herbed Chicken Paprikash

Sautéed Chicken with Curry

Baked Orange Roughy

Easy-and-Quick Poached Salmon

Chive Buttered Shrimp

Quick-and-Easy Baked Cod

Roasted Salmon Steaks

Braised Pork Chops with Herbs

Classic Pot Roast

Garlic Pepper Kielbasa

Grilled Lamb Steaks

Big Ol’ Burgers

Baked Pork Casserole

Easy Slow-Cooked Roast Beef

Easy Slow-Cooked Chicken

Simple Sweet-and-Sour Pork

Baked Cauliflower

Meatless Meat Loaf

Make Room for Mushrooms Veggie Medley

Curry Couscous with Almonds

Baked Potato Fries

Honey-Glazed Root Vegetables

Mashed Sweet Potatoes

Stuffed Tomatoes

Baked Potato Latkes

Walnut Pesto with Egg Noodles

Bleu Cheese Sauce over Whole-Wheat Pasta

Buttermilk Biscuits

Pear Scones

Roasted Soy Nuts

Cinnamon Popcorn

Apple Cheddar Muffins

Baked Apples

Apple and Apricot Frozen Yogurt

Also Available

Copyright Page

Introduction

Salt is an essential part of our diets. In fact, human blood is 0.9 percent sodium chloride (salt)! That salt in the blood helps maintain the electrolyte balance inside and outside of cells. While individual needs can vary, most studies indicate that the human body needs only around 500 milligrams of salt a day to maintain that healthy balance — but that 500 milligrams is a fraction of what many Americans consume in a day.

To give you an idea of how much salt constitutes the recommended target milligrams a day, consider these straight from the salt shaker statistics:

¹⁄4 teaspoon salt = 500 milligrams sodium

¹⁄2 teaspoon salt = 1,000 milligrams sodium

³⁄4 teaspoon salt = 1,500 milligrams sodium

1 teaspoon salt = 2,000 milligrams sodium

1 teaspoon baking soda = 1,000 milligrams sodium

Most people are aware that too much salt in the diet can cause an increase in blood pressure in salt-sensitive individuals. An elevation in blood pressure increases the risk of stroke. In addition to blood pressure and the risk of cardiac health concerns, too much sodium can cause other problems as well.

Chances are that reducing the salt in your diet won’t be the only lifestyle change suggestion your doctor or dietician makes, but, for some, it can be the most intimidating one. Increasing the amount of daily exercise can be as simple as climbing some stairs instead of taking the elevator or parking the car a little further from your destination and walking the additional distance.

But a low-salt diet doesn’t have to be bland and boring — we’ve pulled together fifty of the most delicious, tantalizing, and most importantly, healthy recipes that are high in tastiness and low in salt. Enjoy!

Onion Dip

This is a healthier version of the classic onion-soup mix and sour cream dip. Try it with fresh, crisp vegetables or toasted pita chips.

Serves 16

Ingredients

2 teaspoons onion powder

¹⁄2 teaspoon dried green onion flakes

¹⁄8 teaspoon dried granulated roasted garlic

¹⁄8 teaspoon dried or freeze-dried chopped chives

¹⁄8 teaspoon dried parsley

¹⁄8 teaspoon celery seed

¹⁄8 teaspoon dry mustard

¹⁄2 cup plain nonfat yogurt

4 ounces cream cheese, at room temperature

1 tablespoon mayonnaise

1 teaspoon Worcestershire sauce

Add all ingredients to a small bowl and mix to combine.

Cover and refrigerate until needed.