Quick & Easy Low Sodium Recipes

Do you want to know how to lose weight fast and keep it off forever? Learn to cook! The only way to reach your weight loss goals is to take control of what you eat. You don’t have to give up your favorite foods, you don’t have to swear off desserts forever…and there’s never any need to feel hungry or unsatisfied.

But you do need to be aware of what you put in your mouth and make the best choices for your metabolic type. And I promise you’ll never reach your optimum level of wellness by eating pre-packaged, over-processed, and nutrient-deficient, wanna-be, food-like products. One of the best things you can do for your body is learn to cook your own food.

Cooking doesn’t have to be complicated or time-consuming; but taking control of your health means taking control of your food. I’ve already told you about the dangers of refined table salt, and why you want to lower your sodium intake, by only using sea salt or use fresh herbs and spices to add flavor.

I wanted to share some easy, tasty recipes that are low in sodium but high in taste and simple to incorporate into your diet program.

Avocado Dressing
1/2 cup organic yogurt (free of antibiotics and hormones)
2 teaspoons chopped onion
1/8 teaspoon hot sauce
1 ripe avocado, peeled, pitted and mashed
In a small bowl, combine the yogurt, onion, hot sauce and avocado. Mix to blend the ingredients evenly. Serve with sliced vegetables, use as a salad dressing or sandwich spread.

Lentil Soup
1/2 cup brown lentils
1/2 cup red lentils
4 cups low-sodium organic chicken stock
2 sweet potatoes, peeled and quartered
1 stalk celery, finely chopped
1 carrot, finely chopped
3 whole cloves
1/4 teaspoon ground black pepper

 Rinse lentils in cold water several times before adding to cooking pot. In a medium-size  cooking pot, add lentils and chicken stock and boil for about 30 minutes.
Add diced sweet potatoes, carrots, onion and celery to pot and simmer, covered, for about 30 minutes or until lentils and potatoes are soft.

Add cloves, salt, and pepper and simmer for another 15 minutes. 

Adjust seasonings to taste. Remove and discard cloves before serving.

Mediterranean Grilled Salmon
4 salmon fillets, each 5 ounces
2 tablespoons olive oil
4 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
1 tablespoon minced garlic
2 tablespoons lemon juice
4 green olives, chopped
4 thin slices lemon
Cracked black pepper, to taste
In a small bowl, combine the basil, parsley, minced garlic and lemon juice.
Rub the salmon filets with olive oil. Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic mixture.
Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on a small section of household aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of knife and an instant-read thermometer inserted into the thickest part reads 145 F (about 4 minutes longer).
Garnish with green olives and lemon slices.

Steamed Zucchini
 4 zucchini
 2 cloves garlic
 1 tablespoon olive oil
Bring a large pot of water to a boil, insert steamer basket into pot (make sure you have a tight-fitting lid).
Trim ends from zucchini. Cut each one in half, then cut each half lengthwise into quarters.
Place zucchini and garlic into a steamer basket, then place the steamer basket into the pot. Steam for 10 to 15 minutes, or until the zucchini is tender. Transfer zucchini to a large bowl.
Mash the raw garlic and put it in the bowl with the zucchini. Drizzle the olive oil into the bowl and toss until the vegetables are coated with oil and garlic. Serve immediately.

I hope these low sodium recipes inspire you to get in the kitchen and start cooking!

Looking for more low sodium recipes? You can find blogs,recipes, articles, videos and other resources at

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