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Americans love their salt, and most of us get way more than the recommend 2,300 mg of sodium per day. Unfortunately our salt habit can have negative side effects on our health, including an increased risk for high blood pressure and even obesity. Even knowing this, we keep a steady grip on the salt shaker for fear that a low-sodium recipe will taste bland and boring. So how do you balance your health concerns with your taste buds? Simple! Using the right herbs, spices, vinegars, and citrus flavors can turn a low-salt dish into a mouthwatering meal. Try our 8 low-sodium recipes that are packed with so much flavor you'll never miss the salt. Eggs Benedict [sidebar]Prep time: 15 minutes Cook time: 15 minutes Total time: 30 minutes Makes 4 servings 1 tablespoon unsalted butter or margarine 1 tablespoon unbleached all-purpose flour 1/2 cup low-fat (1%) milk 1/2 teaspoon grated lemon zest 1 tablespoon fresh lemon juice 1/8 teaspoon ground black pepper 2 tablespoons olive oil 1 ounce slice low-sodium ham, cut into 4 pieces 1 bag (6 ounces) baby spinach 4 large eggs 2 light multigrain English muffins, split and toasted Fill a large, deep skillet with water and bring to a simmer. Melt the butter in a small saucepan over low heat. Stir in the flour and cook for 1 minute. Whisk in the milk. Cook, stirring, until the sauce comes to a simmer and thickens. Simmer, stirring, for 4 minutes. Remove the pan from the heat; stir in the lemon zest, lemon juice, and pepper. Cover to keep warm. Heat the oil in a large skillet over medium-high heat. Cook the ham for 1 minute, turning, or until hot and lightly browned. Remove to a plate. Add the spinach and cook for 3 minutes, stirring, or until wilted. Set aside. Crack the eggs, one at a time, into the simmering water. Cook for 4 minutes, or until the whites are set but the yolks are still runny. Divide the muffins among 4 plates. Top each muffin half with a piece of ham, one-fourth of the spinach, 1 egg, and 2 tablespoons of the sauce. Per serving: 253 calories, 16 g fat, 4 g saturated fat, 13 g protein, 20 g carbohydrates, 6 g fiber, 300 mg sodium Excerpted from The Salt Solution Cookbook by Heather K. Jones, RD, with the editors of Prevention. [pagebreak] Waffle Sandwich with Banana and Strawberries Prep time: 5 minutes Cook time: 5 minutes Total time: 10 minutes Makes 1 serving 1 frozen whole grain waffle, toasted 1 teaspoon unsalted natural peanut butter 2 tablespoons part-skim ricotta cheese 1/2 small banana, sliced 3 strawberries, sliced (about 1/3 cup) 1/2 teaspoon honey Spread the waffle with the peanut butter and then the ricotta. Top with the banana and strawberry slices. Drizzle with the honey. Per serving: 270 calories, 10 g fat, 3 g saturated fat, 8 g protein, 37 g carbohydrates, 4 g fiber, 260 mg sodium [pagebreak] Grilled Steak and Peach SaladPrep time: 10 minutes Cook time: 10 minutes Total time: 20 minutes Makes 4 servings 1 1/2 tablespoons white wine vinegar 1 tablespoon olive oil 1 tablespoon orange juice 1/2 teaspoon grated fresh ginger 1/4 teaspoon salt 2 large peaches, halved 1 small sirloin steak (8 ounces), trimmed of external fat 1/4 teaspoon ground black pepper 1 red bell pepper, cut into thin, short strips 1 bag (5 ounces) baby spinach 3 tablespoons toasted sliced almonds 1/4 cup fresh basil leaves, torn 4 slices sodium-free sprouted wheat bread, toasted Heat a grill or grill pan to medium. Whisk together the vinegar, oil, orange juice, ginger, and salt in a medium bowl. Set the dressing aside. Coat the cut surfaces of the peaches with olive oil cooking spray. Season the steak with the black pepper. Place the steak and peaches (cut side down) on the grill or grill pan. Grill the peaches for 6 minutes, or until soft. Grill the steak for 8 minutes, turning once, or until a thermometer inserted in the center registers 145°F for medium-rare/160°F for medium/165°F for well-done. Let stand for 5 minutes before thinly slicing. Slice the peaches into wedges. Add the bell pepper and spinach to the bowl of dressing and toss to coat. Transfer to 4 plates. Top with sliced steak and peaches. Sprinkle with the almonds and basil leaves. Serve with the toast. Per serving: 274 calories, 9 g fat, 2 g saturated fat, 19 g protein, 30 g carbohydrates, 7 g fiber, 235 mg sodium [pagebreak] Veggie Sandwich with Edamame HummusPrep time: 20 minutes Total time: 20 minutes Makes 2 servings 3/4 cup frozen shelled edamame 1/3 cup 0% plain Greek yogurt 1 tablespoon fresh lemon juice 3 tablespoons chopped fresh parsley 2 tablespoons chopped fresh chives 1 teaspoon honey mustard Generous pinch of salt 4 slices thin-sliced whole wheat bread, toasted 3/4 cup baby spinach 1 tomato, sliced 1 Kirby cucumber, sliced Bring a small saucepan of water to a boil. Add the edamame and cook for 5 minutes, or until tender. Drain well. Place in a mini-processor and blend until finely chopped. Add the yogurt, lemon juice, parsley, chives, mustard, and salt. Process until smooth. Spread 2 tablespoons of the edamame hummus on each slice of bread. Top with the spinach. Spoon on ½ tablespoon of the hummus on top. Top with the sliced tomato and cucumber and a final dollop of hummus. Serve 2 open-face sandwiches per person. Per serving: 224 calories, 4 g fat, 0 g saturated fat, 15 g protein, 36 g carbohydrates, 11 g fiber, 380 mg sodium [pagebreak] Salt Solution BurgerPrep time: 10 minutes Cook time: 30 minutes Total time: 40 minutes Makes 4 servings 2 medium red onions, sliced 2 tablespoons low-sodium beef broth 2 teaspoons balsamic vinegar 1 pound extra-lean ground beef 2 cloves garlic, minced 1 teaspoon steak sauce 1/2 teaspoon onion powder 1/2 teaspoon cracked black pepper 4 thin slices (1/2 ounce each) reduced-sodium cheese, such as Cheddar, American, or Swiss 4 bagel "thins" Lettuce leaves (optional) Tomato slices (optional) Heat a medium nonstick skillet coated with cooking spray over medium-high heat. Cook the onions for 5 minutes, or until lightly browned. Add the broth and vinegar and cook, stirring, for 1 minute. Reduce the heat to low, cover, and simmer for 15 minutes, or until browned and tender. Preheat the broiler or grill. Combine the beef, garlic, steak sauce, onion powder, and cracked pepper in a large bowl. Form the mixture into 4 patties. Broil or grill for 7 minutes, turning once, or until a thermometer inserted in the center registers 160°F. During the last minute of cooking, top each burger with a slice of cheese. Divide the bagel thins among 4 plates. Place the lettuce and tomato (if using) on the bagel and top with a burger and onions. Per serving: 338 calories, 11 g fat, 5 g saturated fat, 34 g protein, 28 g carbohydrates, 6 g fiber, 99 mg sodium [pagebreak] Rosemary Roasted Chicken and VegetablesPrep time: 15 minutes Cook time: 45 minutes Total time: 1 hour Makes 4 servings 2 small sweet potatoes (3/4 pound), peeled and cut into 1" chunks 2 red bell peppers, cut into 3/4" chunks 1 sweet onion, cut into 3/4" chunks, layers separated 1 package (10 ounces) frozen artichoke hearts 1/8 teaspoon salt 1/4 teaspoon ground black pepper 1/2 teaspoon olive oil 2 teaspoons chopped fresh rosemary 2 boneless, skinless chicken breast halves (5 ounces each), cut in half crosswise 1 teaspoon grated lemon zest Lemon wedges, for serving Preheat the oven to 425°F. Place the sweet potatoes in a shallow microwaveable bowl and microwave on high power for 2 minutes. Coat a roasting pan or large baking dish with cooking spray. Combine the sweet potatoes, bell peppers, onion, and artichoke hearts in the pan. Sprinkle with the salt, black pepper, 1/4 teaspoon of the oil, and 1 1/4 teaspoons of the rosemary. Stir together until combined. Move the vegetables to the sides, leaving a 4" path down the center of the pan. Place the chicken down the center of the pan. Brush with the remaining 1/4 teaspoon oil and sprinkle on the remaining 3/4 teaspoon rosemary. Bake for 45 minutes, or until a thermometer inserted into the thickest part of a breast registers 160°F. Transfer the chicken to a plate. Stir the lemon zest into the roasted vegetables to combine and serve with the chicken and lemon wedges. Per serving: 295 calories, 5 g fat, 1 g saturated fat, 19 g protein, 27 g carbohydrates, 8 g fiber, 196 mg sodium [pagebreak] Nachos for OnePrep time: 15 minutes Cook time: 15 minutes Total time: 30 minutes Makes 1 serving 1 tablespoon fat-free plain yogurt 1 teaspoon fresh lime juice 1/4 cup frozen shelled edamame 1 ounce baked tortilla chips 3 tablespoons shredded reduced-fat Cheddar cheese 1 small plum tomato, seeded and chopped 1/8 teaspoon ground cumin 1 teaspoon minced jalapeño chile pepper (wear plastic gloves when handling) 1 tablespoon chopped fresh cilantro Preheat the oven to 375°F. Combine the yogurt and lime juice in a small bowl. Combine the edamame and 2 tablespoons of water in a small microwaveable bowl. Microwave on high power for 2 minutes, or until cooked. Drain. Arrange the tortilla chips in a 5" circle in a 9" pie plate, overlapping and stacking the chips. Top with half of the cheese and the tomato. Sprinkle with the cumin and top with the edamame, the remaining cheese, and the jalapeño. Bake for 10 minutes, or until hot and the cheese melts. Dollop with the yogurt mixture and sprinkle with the cilantro. Serve hot. Per serving: 189 calories, 7 g fat, 3 g saturated fat, 13 g protein, 20 g carbohydrates, 4 g fiber, 268 mg sodium [pagebreak] Fresh and Dried Fruit CrispPrep time: 20 minutes Cook time: 40 minutes Total time: 1 hour Makes 8 servings 1 1/2pounds peaches, sliced 3 cups blueberries 1 cup dried apricots, sliced 1 cup packed light brown sugar 1 tablespoon cornstarch 1 teaspoon vanilla extract 3/4 teaspoon ground ginger 1/2 cup quick-cooking oats 1/2 cup whole grain pastry flour 1/2 cup sliced almonds 3 tablespoons trans-free margarine Preheat the oven to 375°F. Coat a 2-quart baking dish with cooking spray. Toss together the peaches, blueberries, apricots, ½ cup of the brown sugar, the cornstarch, vanilla, and ginger in a large bowl. Pour into the baking dish. Combine the oats, flour, almonds, margarine, and remaining ½ cup brown sugar in a separate bowl. Rub the mixture together with your fingers until it resembles coarse crumbs and begins to form clumps when squeezed. Sprinkle over the peach mixture to cover. Bake for 35 minutes, or until the filling is thick and bubbling and the top is lightly golden. Per serving: 307 calories, 7 g fat, 1 g saturated fat, 5 g protein, 61 g carbohydrates, 5 g fiber, 34 mg sodium Get 200+ more great-tasting, salt-slashing recipes! Order your copy of The Salt Solution Cookbook!
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Nemojte dozvoliti da vas zavaraju svojim ružičastim okusom. Bobice aktiviraju enzime za detoksikaciju, a đumbir stimuliše probavu. Foto: pixabay.com Porcija za dvoje 1 šoljica smrznutih nezaslađenih malina 3/4 šoljice hladnog nezaslađenog bademovog ili rižinog mlijeka 1/4 šoljice smrznutih otkoštenih trešanja ili malina 1 1/2 kašika meda 2 kašike sitno ribanog svježeg đumbira 1 kašika mljevenih sjemenki lana 1-2 kašike svježe cijeđenog soka od limuna Ubacite sve sastojke u blender i dodajte sok od limuna po želji. Blendajte dok ne dobijete glatku kašu. Naspite u 2 hladne čaše. Nutritivna vrijednost (po porciji): 112 kalorija, 1 g proteina, 26 g ugljikohidrata, 3 g vlakana, 1.5 g masti, 0 g zasićenih masti, 56 mg natrija.