Recipes: Reducing Sodium (Less Salt)

Nancy Bennett, M.S., R.D.
Nutritionist

   SNACK MIX  

Ingredients
1 cup Cheerios 1 cup puffed rice
1/2 tsp. onion powder 1/2 tsp. chili powder
1 cup puffed wheat 1 cup bite sized shredded wheat
1/2 tsp. garlic powder  
  • Mix cereals together.
  • Spray with vegetable spray.
  • Sprinkle seasonings over cereals.
  • Spray non-stick pan with vegetable spray.
  • Place cereals in single layer on pan.
  • Bake in a 400 degree oven for 10 minutes or until brown.
Serves 8. (Calories 110, Fat 1 g, Sodium 30 mg)


   CURRIED YOGURT DIP  

Ingredients
2/3 cup non-fat yogurt 1 tbs. curry powder
1/3 cup low-fat sour cream 1 tsp. lemon juice
White or black pepper to taste  
  • Combine all ingredients in a bowl, stir them well.
  • Chill for one hour before serving.

Serves 4. (Calories 30, Fat 1 g, Sodium 25 mg.)

   SHORT CUT PASTA PRIMAVERA  

Ingredients
3 green onions chopped 1/2 zucchini, cut in thin strips
1 cup chopped broccoli 1 clove garlic
1 bell pepper, cut in strips 1/2 cup raisins, minced
1 carrot, cut in thin strips 2 tsp. olive oil
2 tbs. parmesan cheese 1/2 lb angel hair pasta
  • In a large non-stick skillet saute onions and garlic in 1 tsp. olive oil.
  • Add other vegetables, stir, cover and cook for 10 minutes.
  • Stir occasionally.
  • Cook pasta according to package directions.
  • Drain pasta and toss with remaining olive oil.
  • Toss in cooked vegetables and sprinkle with parmesan cheese.
Serves 4. (Calories 228, Fat 4.5 g, Sodium 77 mg.)

Note: You can add cooked chicken, shrimp or lean meat (use leftovers) to pasta. Serve with sherbet or sorbet. They are low sodium too!

Material © San Franisco Spine Center. Used by permission

Last Updated: 08/09/2007
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