Here are some of the fast and easy low sodium recipe with low sodium dinner ideas, low sodium breakfast ideas, low sodium chicken recipes and low sodium soup recipes.
Need Of Fast and Easy Low Sodium Recipes
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| 10 Fast and Easy low sodium recipes For You |
We need fast and easy low sodium recipes because vast majority of Americans today, including about 97 percent of our children, consume an unhealthy amount of sodium - and as a result, we have seen cases of high blood pressure rise across the country
Sodium is an important part of our diet, but we only need only 1500 milligrams a day under normal circumstances. The average American, however, currently consumes more 3,400 milligrams - twice as much as the average person recommends. (There are some exceptions to the 1,500-milligram limit, however.
For example, people who lose sodium due to natural conditions, such as working in hot factories or hiking in the desert, and people with medical conditions that make the body need more Sodium should not prevent their entry into sodium at that level.
So we are giving you some fast and easy low sodium recipes, low sodium chicken recipes, easy low sodium recipes for heart patients so just use them for your benefit but first understand the corealtion between sodium and your health.
So we will discuss some low sodium recipe with low sodium dinner ideas, low sodium breakfast ideas, low sodium chicken recipes and low sodium soup recipes in depth.
Fast and Easy low sodium recipes and Your Heart Health
Why has sodium in salt, a simple and very easily available ingredient found on everyone’s table, become such a hot topic in the fields of nutrition and health?
The explanation is actually very simple, yet the facts established after years of research and debate will further leave little doubt that we are all eating far more of the required sodium in the form of salt than is actually healthy.
Below are some facts that will prove the need of the low sodium recipe with low sodium dinner ideas, low sodium breakfast ideas, low sodium chicken recipes and low sodium soup recipes.
Facts proving the need of fast and easy low sodium recipes
FACT: If you take extra sodium, your blood pressure is likely to increase. We know that the link between sodium and blood pressure is straightforward and continuous and unlimited.
FACT: You have a 90 percent chance of having high blood pressure at some point in your life. More than 75 million people over the age of 20 have high blood pressure today, and that number is growing daily.
FACT: If you have high blood pressure, you are at a higher risk of developing heart disease, stroke and other heart diseases. The effects of high blood pressure can have serious consequences, especially if left untreated.
FACT: Americans consume more sodium in the form of processed foods than ever before. Most of us eat about seven times what our bodies need and double what the American Heart Association says about good heart health.
As a nation, this level of sodium overdose has put our collective health at risk. Too much sodium means high blood pressure, leading to a higher risk of disease and disability
Importance of Salt in Fast and Easy Low Sodium Recipes
Many people think that salt and sodium are the same, but they are not. Sodium is a mineral that occurs throughout the world in more than 80 species.
It is the sixth most natural occurrence in the world, and it is essential for many life activities.
In the human body, in particular, sodium is essential for maintaining the complex balance of fluid within and within the body's cells, and we cannot live without it.
Ninety percent of the sodium we eat comes in the form of salt. Salt is a naturally occurring compound of 40 percent sodium and 60 percent chloride.
It is found in the sea and in salt marshes and on deposits that are remnants of ancient dry seas.
Differences in the techniques used to collect and process salt have created the various salts that exist today. In a store, most of the salt you will find is well digested, like ordinary table salt.
(Most of the salt in the table is made up of iodised, which means that iodine is added to prevent deficiency in that mineral.)
Coarser grains include kosher salt, made up of large, unusual crystals that have a surface layer. Sea salt can be sweet or creamy, and its taste and color vary depending on its mineral content.
When it comes to your health, however, the fact is that salt is salt. One teaspoon of table salt contains about 2,300 milligrams (mg) of sodium, and allsts contain about the same amount no matter where they come from. The amount of salt you eat is important - not the type.
Why We Need Fast and Easy low Sodium Recipes to complete the need of sodium in body
Our body systems - circulation, respiration, excretion, and communication between the brain and nervous system - depend on a weak balance between sodium and other chemicals in the body.
Maintaining sodium levels in the body fluids around the body cells, kidneys, endocrine glands, and brain constantly collaborates to test and correct where needed.
This balance is very important because any disturbance affects the health of all cells, and it is estimated that 20 to 40 percent of the adult's resting energy is used to maintain it.
Sodium is essential for the complex processes that create electrical signals throughout the nervous system, and it controls how body fluids are distributed and stored - in particular, blood volume and blood pressure.
These vital functions are not possible without adequate sodium intake; however, too much will cause more harm than good.
As the American Heart Association recommends no more than 1,500 mg of sodium a day, yet the current national average daily intake is about 3,400 mg so this is why we need the fast and easy low sodium recipes and low sodium chicken recipes.
Fast and Easy low sodium recipes for your favorite high sodium food.
1. Breads and rolls
2. Cold cuts and cured meats, such as deli or packaged ham and turkey
3. Pizza
4. Fresh and processed chicken and turkey
5. Soups
6. Sandwiches, including burgers
7. Cheese
8. Pasta dishes with sauce
9. Mixed meat dishes, such as meat loaf with sauce
10. Snacks, such as chips, pretzels, and popcorn
The type of processed food is important, too, because the more often it is part of your diet, the more sodium it contributes. According to data from the Centers for Disease Control and Prevention (CDC), more than 40 percent of the sodium in the average American diet comes from only 10 types of food.
So just replace the above high sodium foods with their counterparts of fast and easy low sodium recipes
1. Super Onion and Kale Pasta Fast and Easy low sodium recipe
Kale is a food that is loaded with fiber, vitamin A, vitamin C, and B vitamins. It has a very sour and bitter taste and can be tough, but when cooked in chicken broth, it becomes very highly smooth and rich. When combined with the overall cut caramelized onions and pasta, along with just a bit of your favorite cheese, it makes an elegant Fast and Easy low sodium recipes main course served with a glass of healthy red wine.
Note down the below Fast and Easy low sodium recipes which is an easy low sodium recipe for heart patient.
This Fast and Easy low sodium recipe of pasta recipe Serves 3
Ingredients needed for this Fast and Easy low sodium recipe
1 big and large bunch kale
2 kitchen tablespoons olive oil
1 kitchen tablespoon unsalted butter
1 veg medium onion, chopped
4 veg cloves garlic, sliced
1 cup healthy Chicken Stock
1 healthy (16-ounce) linguine pasta
1 kitchen teaspoon dried marjoram leaves
1⁄8 teaspoon pepper
2 and a half tablespoons grated Romano cheese
Process to make this Super Onion and Kale Pasta low sodium recipe for heart patient
- Bring a very big large pot of water to a boil. Meanwhile, rinse the kitchen kale well, trim off the harsh and tough center ribs, and chop.
- Heat the overall olive oil and butter in a very large skillet over a medium heat. Add some kitchen onion; cook, stirring frequently, until the healthy onion is deep gold, about 9–11 minutes. Add garlic and stock; bring to a simmer.
- Add the kitchen kale to the skillet and cook until almost tender, about 3–4 minutes.
- Meanwhile, add the needed pasta to the pot of water and cook 2 minutes fewer than package directs. Drain pasta and add to skillet along with marjoram and pepper.
- Simmer for 2 minutes or until pasta is al dente. Serve immediately with some cheese.
Nutritional facts of Fast and easy low sodium recipe of Super Onion and Kale Pasta Per Serving
Calories: 249
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 4 mg
Protein: 9 g
Sodium: 38 mg
Potassium: 207 mg
Fiber: 3 g
Carbohydrates: 40 g
Sugar: 1 g
2. Microwave Air-Popped Popcorn Fast and Easy low sodium recipe
You will loose the purpose of healthful, air-popped popcorn if you drown these popcorn in butter and smother it with salt. Instead, squirt these popcorn a little with the amazing natural butter-flavored spray oil over it and sprinkle on these popcorn your favorite herb seasoning.
Servings of these popcorn Fast and Easy low sodium recipe 4–16 cups and requires Ingredients
1⁄4–1 cup popcorn kernels
Process to make Microwave Air-Popped Popcorn Fast and Easy low sodium recipe
To carry out the over all process of air-popping these popcorn in the microwave, add the base required popcorn kernels to a brown paper bag found in your home kitchen large enough to hold the basic overall yield. Fold down the upmost top. Spray the use in bag with kitchen tap water (or just simply wet your both hand and tap water onto the sides and bottom of the bag). Microwave on high for at least a count of 3 minutes, or use the popcorn setting if your microwave has it.
If you are in general popping a smaller (1⁄4-cup popcorn) batch, listen very closely. Once you no longer hear the sound of popcorn popping every 2 seconds, stop the functioning of microwave; otherwise, the already-popped popcorn may badly burn. (There are almost always some unpopped kernels in each batch.)
Nutritional facts of these Fast and Easy low sodium popcorn recipe Per Serving (1 cup)
Calories: 30
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Protein: 0 g
Sodium: 0 mg
Potassium: 24 mg
Fiber: 1 g
Carbohydrates: 6 g
Sugar: 0 g
3. Fast and Easy low sodium recipe of Bake Awesome Cranberry Orange Oatmeal with Orange Sauce
Baked oatmeal tastes like an oatmeal cookie, but it’s much better for you. This simple recipe has a lot of flavor and is delicious, too. Serve a Christmas breakfast with warm maple syrup, your home-made sausages, orange juice, fresh fruit and coffee. The remnants are fine, too; eat in the cold, or refresh the squares in the toaster oven.
Ingredients needed in Fast and Easy low sodium recipe of Bake Awesome Cranberry Orange Oatmeal with Orange Sauce
Fast and Easy low sodium recipe of Bake Awesome Cranberry Orange Oatmeal with Orange Sauce can be eaten by 8 people
21⁄2 cups wrapped in oats
1⁄2 cup chopped
1⁄2 cup brown sugar
1⁄2 teaspoon cinnamon
1⁄8 teaspoon of calcium
1 teaspoon crushed orange rind
2⁄3 cup dried cranberries
1 cup whole milk
1 cup light cream
11⁄3 cups orange juice, separated
2 large eggs
1⁄4 cup butter unsalted butter, melted, separated
1 teaspoon of sorghum
1⁄4 cup of caster sugar
1 teaspoon of unsalted butter
Process to make Fast and Easy low sodium recipe of Bake Awesome Cranberry Orange Oatmeal with Orange Sauce
- Preheat the oven to 375 ° F. Grease a 13 "× 9" pan with unsalted butter and set aside.
- In a large bowl, combine the oats, pecans, brown sugar, cinnamon, cardamom, orange rind and cranberries, and mix well.
- In a medium saucepan, mix the milk, cream, 1⁄3 cup orange juice, eggs, and half of the melted butter and whisk well.
- Add the milk mixture to the oats. Spread in a prepared pan and fill with remaining melted butter.
- Bake for 35-45 minutes or until golden brown and the mixture is set.
- Meanwhile, combine 1 cup of orange juice, cornstarch, granulated sugar, and 1 tablespoon unsalted butter in a small saucepan and bring to a boil. Reduce heat to low and simmer for 3-4 minutes until firm.
- Cut the oatmeal baked into squares and serve smeared with orange sauce.
Fast and Easy low sodium recipe of Bake Awesome Cranberry Orange Oatmeal with Orange Sauce nutrition per serving
Calories: 430
Total fat: 21 g
Full fat: 9 g
Cholesterol: 94 mg
Protein: 7 g
Sodium: 48 mg
Potassium: 324 mg
Thread: 4 g
Carbohydrates: 53 g
Sugar: 31 g
4. Fast and Easy low sodium recipe of Sausages and Veggies crack eggs
Eggs full of sausage and vegetables make a delicious and tasty breakfast that will start your day well. If you order this recipe at the restaurant it will be loaded with sodium from the sorghum and cheese. Make yourself a better, more delicious version that is healthier. Serve with coffee, orange juice and milk.
Ingredients in Fast and Easy low sodium recipe of Sausages and Veggies crack eggs
Fast and Easy low sodium recipe of Sausages and Veggies crack eggs can be eaten by 6 people
1 cup Maple Turkey Sausage (see recipe in this chapter)
2 tablespoons unsalted butter
1 medium onion, chopped onion
1⁄2 cup chopped mushrooms
1 medium red pepper, chopped
6 large eggs, beaten
1⁄4 cup sour cream
2 tablespoons milk
1⁄2 teaspoon dried thyme leaves
1⁄8 teaspoon white pepper
1⁄3 cup shredded mozzarella cheese
Process to make Fast and Easy low sodium recipe of Sausages and Veggies crack eggs
- In a large skillet over medium heat, cook the sausage, stirring to break the meat, until brown and cooked through. Remove the sausage from the skillet. Drain the oil from the skillet, but do not wipe the pan.
- Return the skillet to the heat and add the butter. Add the onions, mushrooms and peppers and cook until tender vegetables, about 4-5 minutes.
- Meanwhile, in a medium bowl whisk the eggs, sour cream, milk, thyme and white pepper until smooth. Pour the skillet over the vegetables.
- Cook, stirring occasionally, and stir in the egg mixture to allow the uncooked egg to flow to the bottom, until the eggs are laid but wet.
- Add the sausage and add the cheese. Cover and leave to simmer for 4 minutes, then serve.
Fast and Easy low sodium recipe of Sausages and Veggies crack eggs nutrition per serving
Calories: 21
Fat content: 15 g
Full fat: 7 g
Cholesterol: 248 mg
Protein: 16 g
Sodium: 140 mg
Potassium: 166 mg
Thread: 0 g
Carbohydrates: 4 g
Sugar: 3 g
5. Fast and Easy low sodium recipe of Bread Machine White Bread
Easy but still oh so much fun. This Fast and Easy low sodium recipe creates a soft loaf of bread with a nice brown crust. It is perfect for sandwiches and can be used to make homemade bread crumbs.
Fast and Easy low sodium recipe yields 1 loaf; 12 servings with ingridients
11⁄4 cups liquid milk
1 tablespoon light olive oil, canola, or other cold pressed vegetable oil
1⁄2 teaspoon of salt
2 tablespoons nonfat powdered milk
4 cups not included for all purpose or bread flour
1 teaspoon caster sugar
21⁄2 teaspoons dry yeast
Process of making white bread Fast and Easy low sodium recipe
Put the ingredients in your bread machine in the order recommended by the manufacturer (which is usually the order given here), making sure that the yeast does not mix with salt. Bake in a light-crust setting.
White bread Fast and Easy low sodium recipe nutrition per serving
Calories: 176
Fat content: 0 g
Full fat: 0 g
Cholesterol: 0 mg
Protein: 4 g
Sodium: 114 mg
Potassium: 122 mg
Thread: 0 g
Carbohydrates: 34 g
Sugar: 2 g
Potassium: 130 mg
Thread: 2 g
Carbohydrates: 32 g
Sugar: 2 g
6. Fast and Easy low sodium recipe of Lemon Chicken Avocado Salad
Chicken salad is an old, comforting and delicious recipe. It is best made with fried chicken so that the meat is soft and moist. This recipe can be worn in many ways, but sometimes the simplest is the best. Add avocado and chicken lemon to get a delicious salad that everyone will love.
Fast and Easy low sodium recipe of lemon chicken avocado can be eaten by 4 people
1⁄4 cup mayonnaise
1⁄4 cup sour cream
3 tablespoons lemon juice
2 teaspoons honey
1 teaspoon minced lemon
1 tablespoon crushed thyme leaves
1 tablespoon crushed with parsley leaf
4 Binded Chicken Breasts (Chapter 8), cubed
2 avocados are medium sliced, peeled, sown, and sliced
Process of making Fast and Easy low sodium recipe avocado salad
In the middle, combine mayonnaise, sour cream, lemon juice, honey, lemon zest, thyme and parsley.
Stir in the chicken and avocados and mix gently. Serve immediately on plates with lettuce.
Fast and Easy low sodium recipe of Avocado salad nutrition per serving
Calories: 597
Total fat: 36 g
Full fat: 7 g
Cholesterol: 171 mg
Protein: 57 g
Sodium: 139 mg
Potassium: 829 mg
Thread: 7 g
Carbohydrates: 10 g
Sugar: 1 g
7. Wheat Berry Veggie Salad Fast and Easy low sodium recipe
Wheat berries are actually the whole grain of wheat that removes the boat. They are rich and chewy and delicious when cooked and combined with many vegetables in a hearty salad. You can find wheat berries at supermarkets, or at co-ops or health food stores. They last longer if you clean them into glass jars and store them in a dark, cool place.
Fast and Easy low sodium recipe can be eaten by 4 people and needs ingredients
11⁄2 cups wheat berries, cleaned
4 cups water
1 medium red pepper, chopped
3 he pulls out the sticks of the edible plant with the branches of water, engraved
1 cup chopped mushrooms
1⁄2 cup extracted carrot
1⁄4 cup chopped green onions
2 tablespoons lemon juice
1⁄2 cup French dressing
Process of making Wheat Berry Veggie Salad Fast and Easy low sodium recipe
- Mix the wheat berries with water in a large pan; bring to a boil over high heat. Reduce heat to low, slightly simmer, and simmer until tender, about 50-60 minutes. Wash the wheat berries and set aside.
- In a large bowl, combine bell pepper, edible vegetable with succulent branches, mushrooms, carrot and green onions, and stir to combine. Add the wheat berries, lemon juice, and French dressing and mix well.
- Cover and refrigerate for a few hours to combine flavors.
Wheat Berry Veggie Salad Fast and Easy low sodium recipe nutrition per serving
Calories: 367
Total Fat: 12 g
Full fat: 1 g
Cholesterol: 0 mg
Protein: 10 g
Sodium: 54 mg
Potassium: 362 mg
Thread: 11 g
Carbohydrates: 56 g
Sugar: 6 g
8. Cool Cucumber Soup Fast and Easy low sodium recipe
Take a small break from the traditional cold soup, gazpacho, and try this cool and refreshing cucumber soup. Its beautiful green hue will remind you of summer!
This Fast and Easy low sodium recipe Serves 4 and needs
2 large cucumbers, peeled, seeded, and chopped
1 tablespoon frozen apple juice concentrate
1 tablespoon red wine vinegar
11⁄2 cups cold, cultured low-fat buttermilk
Optional: Lemon zest
Cool Cucumber Soup Fast and Easy low sodium recipe Making process
- Place your kitchen cut cucumbers, apple juice concentrate, and the wal-mart vinegar in a kitchen food processor. Process briefly, then add the healthy homemade buttermilk and process again until smooth.
- Cover and refrigerate this Fast and Easy low sodium recipe until ready to serve. Serve it chilled.
Cool Cucumber Soup Fast and Easy low sodium recipe Nutrition Per Serving
Calories: 74
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 7 mg
Protein: 4 g
Sodium: 82 mg
Potassium: 372 mg
Fiber: 0 g
Carbohydrates: 9 g
Sugar: 8 g
9. Fast and Easy low sodium recipe of Super Mincemeat-Style Chutney
This Fast and Easy low sodium recipe chutney is also good if made with curry powder instead of the typical cinnamon and Pumpkin Pie Spice. Or, for a zesty change of pace, you can substitute chili powder for the Pumpkin Pie Spice.
This Fast and Easy low sodium recipe Serves 48 and requires below ingredients
1 cup diced sweet onion
1 cup peeled and diced Granny Smith apples
1 cup peeled and diced bananas
1 cup peeled and diced peaches
1⁄4 cup raisins
1⁄4 cup dried cranberries
1⁄4 cup dry white wine
1⁄4 cup apple cider vinegar
1 teaspoon brown sugar
1⁄2 teaspoon cinnamon
1⁄2 teaspoon Pumpkin Pie Spice(Appendix A)
1⁄8 teaspoon freshly ground black pepper
1⁄8 teaspoon grated lemon zest
Process to make this Fast and Easy low sodium recipe of chutney
In a large saucepan, combine all the ingredients and cook over low heat for about 1 hour, stirring occasionally. Let cool completely. This recipe can be kept in the refrigerator for 1 week or in the freezer for3 months.
Fast and Easy low sodium recipe chutney nutritional facts Per Serving
Calories: 15
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Protein: 0 g
Sodium: 0 mg
Potassium: 43 mg
Fiber: 0 g
Carbohydrates: 3 g
Sugar: 2 g
10. Fast and Easy low sodium recipe of Roast Butternut Squash
In the fall, try to get several scrumptious butternut
squashes from a local organic farmer. Roast extra and freeze any leftovers in
fork-mashed, 1⁄2-cup increments, so they’re ready to add to your favorite
recipes or to be seasoned and heated for a vegetable side dish.
Fast and Easy low sodium recipe of Roast Butternut Squash making process that Serves 4
- Take 1 very kitchen large butternut squash
- Preheat the kitchen oven up to a perfect count of 350°F. Wash the outside skin of the squash.
- Place the overall made and used whole squash on a jellyroll pan or the kitchen baking sheet. Pierce the skin for a general few times with a kitchen knife. Bake for at least 1 hour or until tender.
- Once the squash is cool enough to handle, slice it open, scrape out the seeds, and scrape the squash pulp off of the skin.
Fast and Easy low sodium recipe of Roast Butternut Squash Nutritional facts Per Serving
Calories: 92
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Protein: 2 g
Sodium: 4 mg
Potassium: 319 mg
Fiber: 0 g
Carbohydrates: 24 g
Sugar: 0 g
11. Fast and Easy low sodium recipe Awesome Baked Spaghetti
Serve this awesome hot and wonderful dish with Garlic Bread(Chapter 6), and a fruit salad, with Baked Pears with Rosemary(Chapter 14) for dessert.
Ingredients used to make this Fast and Easy low sodium recipe of baked spaghetti which Serves 6
1 pound ground beef
1 medium onion, chopped
1 (8-ounce) package mushrooms, sliced
4 cloves garlic, minced
1 (14-ounce) can no-salt-added diced tomatoes, undrained
1 (8-ounce) can no-salt-added tomato sauce
11⁄2 cups water
1 teaspoon dried basil leaves
1⁄2 teaspoon dried oregano leaves
1⁄2 teaspoon dried thyme leaves
1⁄8 teaspoon pepper
8 ounces spaghetti pasta, broken in half
1⁄4 cup grated Parmesan cheese
Process of Making this Baked Spaghetti Fast and Easy low sodium recipe
- Preheat the kitchen oven to 350°F. Spray a 13" × 9" glass baking pan with nonstick cooking spray and set aside.
- Use a large skillet to cook the tasty ground beef with onion over medium heat, stirring to break up meat, until beef is browned, about 8–9 minutes.
- Add healthy mushrooms and garlic; continue cooking for almost and without fail 3–4 minutes longer until tender. Drain well.
- Return skillet to heat and add the healthy kitchen tomatoes, tomato sauce, water, basil, oregano, thyme, and pepper and bring to a simmer. Add uncooked pasta.
- Transfer the overall mixture to the sweet and fit baking dish and cover with foil. Bake for 50 minutes, then uncover, sprinkle with cheese, and bake for 10–15 minutes longer or until
- When your pasta is purely and casserole is bubbling. Serve immediately.
Awesome Baked Spaghetti Fast and Easy low sodium recipe Nutrition Per Serving
Calories: 367
Total Fat: 13 g
Saturated Fat: 5 g
Cholesterol: 55 mg
Protein: 23 g
Sodium: 129 mg
Potassium: 676 mg
Fiber: 3 g
Carbohydrates: 37 g
Sugar: 4 g
So this is the overall best fast and easy low sodium recipes for you.
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