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Recipes for Low-Sodium Diets

Dishes that skip the salt, not the flavor

If you're on a low-sodium diet, you may need to limit some of your favorite foods, but there are still so many ways to prepare meals with less salt that are just as flavorful.

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Herb Crusted Fish, Cookstr Low Sodium Recipes

Rosemary pairs well with fish, but too much can cancel out all of the other flavors. — Gordana Jovanovic/Getty Images

These tasty recipes are all low-sodium — and can be made more so, obviously, by omitting the suggested salt. (As a guideline, the Centers for Disease Control and Prevention suggests that people who are 51 and older consume no more than 1,500 mg of sodium a day.)

Orange-Herb Fish by Terry Golson

The fish is marinated in lemon and orange juices and white wine to become deliciously citrus-infused. Serve it with greens or rice for a satisfying low-salt meal.

Per serving: 156 calories, 0g saturated fat, 4g carbohydrates, 29g protein, 0g fiber, 105mg sodium

Spinach, Pear and Endive Salad by Victoria Blashford-Snell and Brigitte Hafner

Simply leave the extra dash of salt out of this dish for the perfect salad to serve with grilled meat.

Per serving: 210 calories, 14g fat, 21g carbohydrates, 4g protein, 8g fiber, 367mg sodium

Whole Wheat Noodles With Rocket, Garlic and Chili by Deborah Madison

Try this spicy Italian recipe for a quick and healthy weeknight dish. It requires just pasta, olive oil, garlic, red pepper flakes, grated cheese and arugula (sometimes called rocket). Eliminating the cheese will cut out much of the salt.

Per serving: 342 calories, 2g saturated fat, 41g carbohydrates, 9g protein, 4g fiber, 336mg sodium

Coconut-Spiked Pork With Quinoa and Peanuts by Judith Finlayson

This Asian-inspired dish brings in many wonderful summer flavors. You might include red quinoa for a more colorful dish, and opt out of adding the 1/2 teaspoon of salt.

Per serving: 314 calories, 5g saturated fat, 28g carbohydrates, 21g protein, 4g fiber, 245mg sodium

Acorn Squash With Porcini Mushroom Filling by Jennifer Katzinger

This is the kind of impressive side you'll want to save for company (they don't need to know how incredibly healthy it is). You can follow the recipe exactly, or stuff different colored peppers if you'd prefer them to squash.

Per serving: 318 calories, 4g saturated fat, 62g carbohydrates, 9g protein, 9g fiber, 87mg sodium

Turkey Cutlets With Artichokes by Victoria Blashford-Snell and Brigitte Hafner

This is an easy version of the traditional veal recipe. It's also low-fat, high-protein and — if you don't add the salt and use no-salt-added tomatoes — low-sodium.

Per serving: 201 calories, 2g saturated fat, 15g carbohydrates, 10g protein, 5g fiber, 417mg sodium

Gingered Rice and Edamame by Domenica Catelli

Edamame beans make this vegetarian dish high in protein. Japanese tamari is richer, thicker and less salty than the soy sauce you may be more familiar with (some stores sell gluten-free tamari).

Per serving: 295 calories, 5g fat, 53g carbohydrates, 11g protein, 4g fiber, 229mg sodium

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Video Extra

How to Make a Gluten-Free Pie Crust: Living Without magazine food editor Beth Hillson provides step-by-step instructions for making delicious desserts with gluten-free pie crust.

 

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