Choose a Heart-Healthy Diet: Low Salt Recipes

Choose a Heart-Healthy Diet: Low Salt Recipes

High salt intake is now endemic worldwide. It contributes to the generation and maintenance of high blood pressure, which is now the biggest risk factor for global disease. There is now compelling evidence to support salt reduction in hypertensives and a substantial body of evidence to support salt reduction in the general population to reduce risk of death from cardiovascular disease. In specific diseases such as heart failure and chronic kidney disease, guidelines support the World Health Organization target for reduced salt intake at 5 g daily.

Taste buds become more sensitive to salt within a few months. Once taste buds have adjusted, individuals find they prefer food with lower salt content.

 

Tips for Reducing Sodium Intake at Home

  • When cooking, use alternatives to replace or reduce the amount of salt you use, such as garlic, citrus juice, salt-free seasonings, or spices.
  • Prepare rice, pasta, beans, and meats from their most basic forms (dry and fresh) when possible.
  • Eat more fruits and vegetables.
  • Limit sauces, mixes, and instant products, including flavored rice and ready-made pasta.

 

Air-Fryer Fish Tacos

by Taste of Home

 

These crispy air-fryer fish tacos are good enough to challenge the best food truck. I love that the fish is deliciously guilt-free because it’s air-fried instead of deep-fried. 

 

Equipment

     

    Ingredients

    • 3/4 cup reduced-fat sour cream
    • 1 can (4 ounces) chopped green chiles
    • 1 tablespoon fresh cilantro leaves
    • 1 tablespoon lime juice
    • 4 tilapia fillets (4 ounces each)
    • 1/2 cup all-purpose flour
    • 1 large egg white, beaten
    • 1/2 cup panko bread crumbs
    • Cooking spray
    • 1/2 teaspoon salt
    • 1/2 teaspoon each white pepper, cayenne pepper and paprika
    • 8 corn tortillas (6 inches), warmed
    • 1 large tomato, finely chopped

     

    Directions

    1. Place sour cream, chiles, cilantro and lime juice in a food processor; cover and process until blended. Set aside.

    2. Cut each tilapia fillet lengthwise into 2 portions. Place flour, egg white and bread crumbs in separate shallow bowls. Dip tilapia in flour, then egg white, then crumbs.

    3. Preheat air fryer to 400°. In batches, arrange fillets in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook until fish flakes easily with a fork, 10-12 minutes, turning once.

    4. Combine seasonings; sprinkle over fish. Place a portion of fish on each tortilla; top with about 2 tablespoons sour cream mixture. Sprinkle with tomato. If desired, top with additional cilantro.

       

      Low Sodium Vegan Pho

      Low Sodium Vegan Pho

      by Marc-Andre Vachon

       

      This is my low-sodium version of the classic pho. It doesn't have the same taste as the traditional pho, but is tasty in it's own way with all the fragrant spices used. For me it's the perfect compromise to get a flavorful and kidney friendly Vietnamese soup.

       

      Broth Ingredients

      • 4 cups unsalted vegetable broth
      • 1 tsp rice vinegar
      • ½ yellow onion peeled and quartered
      • 2 garlic cloves peeled and crushed
      • 1 tbsp fresh ginger peeled, thinly sliced
      • ½ tbsp brown sugar

      Broth Spices

      • 2 star anise
      • 4 whole cloves
      • 1 cinnamon stick 6po – 15cm
      • ½ tbsp whole coriander seeds
      • ½ tsp whole cardamom seeds
      • ½ tsp whole fennel seeds

      Noodles

      • 50 g large rice noodles uncooked

      Suggested Toppings (See Note 2)

      • ½ cup bean sprouts
      • ¼ cup green onions chopped
      • 1 cup bok choy
      • 2 lime wedges
      • 1 cup tofu slices or cubes
      • 1 tbsp toasted sesame oil for cooking

       

      Directions

      1. Heat a pot over low heat and toast the spices until fragrant, about 30 seconds.
       
      Spices: star anise, cloves, cinnamon stick(s), coriander seeds, fennel seeds and cardamom seeds

      2. Add all the broth ingredients to the pot. Bring to a boil over high heat and simmer covered over medium-low heat for 30 minutes.
       
      Ingredients: vegetable broth, rice vinegar, onion, garlic, ginger, brown sugar

      3. Meanwhile, cook the rice noodles per packaging instructions and prepare all your toppings.
       
      Optional: Prepare the suggested toppings. If you want to do it exactly as shown in the photo, heat the sesame oil in a pan to cook your tofu and bok choy. You also need to chop the green onions and slice the lime wedges.

      4. Once the broth is ready, strain it and discard everything except the broth itself.

      5. In a bowl, add the rice noodles, broth and any other toppings of your choice.

        Note 1 – Nutritional calculation

        Nutritional facts consider that all the nutrients in the onion, garlic cloves and spices are consumed and not thrown away as directed in the recipe as there is no way to have an exact calculation of what these ingredients leach in the broth.

        Note 2 – Suggested toppings
        The toppings in this section (Suggested toppings) are included in the nutrition calculations. These toppings are suggestions only and are not essential to this recipe.

        You can skip them, choose completely different ones and use different quantities. In this case, bear in mind that the nutritional values will be different.

        Air Fryer Baked Sweet Potatoes

        Air Fryer Baked Sweet Potato


        Make a perfectly air fryer baked sweet potato cooked in less time than it would in the oven – fluffy in the center with crisp skin!

         

        Equipment

         

        Ingredients

        • 2 medium sweet potatoes, about 6 ounces
        • 2 teaspoons olive oil
        • salt to taste


        Directions

        1. Preheat air fryer to 400F.

        2. Meanwhile, wash the sweet potatoes and pat them dry. Prick the sweet potatoes with a fork a few times each.

        3. Drizzle them with olive oil and rub so that they are well coated. Season them with salt.

        4. Cook the sweet potatoes in the air fryer for 25-30 minutes or until they feel fork-tender (you can adjust the cook time depending on the size of your potatoes. When they are easily pierced with a fork, they are ready.)
        5. Make a slit on the top of each sweet potato and open them up (carefully, as they will be hot). Serve with a pat of butter and sprinkle of salt, pepper and fresh chives (or your own favourite toppings).

         

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