10 Best Low Sodium Recipes

   |  Updated: April 06, 2017 17:23 IST

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10 Best Low Sodium Recipes
  • Most of the sodium in our diet comes from the use of Table Salt
  • Too much sodium retains more water which puts extra load on your system
  • As per WHO, adults should consume less than 5 grams of salt per day
We’ve been told umpteen times to have less salt and also that increases our risk of contracting heart disease. But do we really know why? There are many reasons for this and we’ll help you understand them. Most sodium in our diets comes from the use of Table Salt which is nothing but a compound called sodium chloride.  Fruits and vegetables may also contain some amount of sodium.

Why is sodium bad?

Excess sodium in the body is excreted via your kidneys. But always remember that there needs to be a balance between sodium and water in your body else it can upset the systems. Too much sodium in your body retains more water which puts an extra load on the heart, kidneys and blood vessels.  This can put you at a higher risk of heart disease, high blood pressure and even stroke.

How much do we need?

According to the World Health Organisation (WHO), adults should consume less than 2,000 mg of sodium, or 5 grams of salt, and at least 3,510 mg of potassium per day. But many studies conducted in different parts of the world show that most people consume way more salt than the dietary guidelines established by the WHO for good health which is about 9 to 12 grams per day. A lot of this excess salt comes from processed and packaged food which people have started relying on more because of easy accessibility and convenient consumption. All these factory-made foods could have copious amounts of salt without you knowing and the ingredient labels can easily fool you.

There are many ways to combat high sodium intake. To start with, limit your processed food intake and opt for freshly cooked, home-made food. Home cooking can be just as easy and quick. Let us guide you. You can even switch to healthier alternatives to table salt like rock salt, Himalayan pink salt or the sea salt. These are less processed and have higher purity levels. If you’ve been tipping to the higher side, another way to restrict your salt intake is to choose low sodium fruits and vegetables for your daily diet. We’ve put together a list of our best low sodium recipes that you could try. All these recipes have been approved by leading nutritionist Dr. Rupali Datta, where ever they mention ‘salt to taste’ make sure you give it just a tiny sprinkle or feel free to omit it totally. They’ll still be delicious.  

1. Seared Mushrooms and Chicken Broth
Recipe by Chef Jaydeep Mukherjee

A light, lovely and flavourful meal with mushrooms, chicken, palm sugar and dark rice wine. Swap this with your heavy dinner on one of the weeknights.

Seared Mushrooms and Chicken Broth

2. Pineapple, Orange and Bottle Gourd Juice
Recipe by Chef Taniya Dhirasaria

Recharge and refuel with this refreshing combination of sweet pineapples, sour oranges and bottle gourd for an extra dose of health.

3. Vermicelli Upma
User Recipe by Plavaneeta Borah

Give your day a great start with this delicious upma made with vermicelli, curry leaves, fresh veggies and a handful of peanuts.

Vermicelli Upma

4. Oats and Yogurt Porridge Parfait
Recipe by Chef Taniya Dhirasaria

Another fantastic breakfast recipe. It’s simple and quick yet packs all the wonderful flavours and goodness of honey, yogurt, fresh fruits and milk.

Oats and Yogurt Porridge Parfait

5. Roasted Carrot White Bean Hummus
User Recipe by Plavaneeta Borah

A great recipe to pair with your evening snack that you won’t feel guilty about. Ditch the store-bought stuff and make this fresh dip at home.

 Roasted Carrot, Rosemary, White Bean Hummus

6. Grilled Corn and Tomato Salad
Recipe by Canola Info

Hungry between your meals? Whip up this wholesome salad bursting with sweetness of corn and the juiciness of fresh tomatoes.  Keep the bottled dressing away and make your own with cumin, canola oil and cloves.

Grilled Corn and Tomato Salad

7. Thai Steamed Fish
Recipe by Chef Aditya Bal

Healthy doesn’t have to be boring or tasteless and this recipe will prove that you. Try this baked fish recipe with a homemade spiced marinade.

Thai Steamed Fish

8. Spiced Paneer with Aloo-Tamatar Jhol
Recipe by Chef Aditya Bal

Try this recipe for lunch today. It uses simple ingredients that are always available in your kitchen pantry to churn something unique.
  Spiced Paneer with Tamatar-Aloo Jhol

9. Ayurvedic Khichdi
Recipe by Chef Aditya Bal

This recipe combines the goodness of certain ingredients prized in Ayurveda that are light on your stomach and at the same time make your gut stronger.

10. Steamed Chinese Cabbage Parcels
Recipe by Chef Divya Burman

A healthier alternative to your street momos, makes these vegetable dumplings wrapped in Chinese cabbage.

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