Recipe Roundup

25 Low Sodium Recipes to Improve Your Blood Pressure

High blood pressure, or hypertension is an epidemic in the Caribbean. Caribbean cuisine is traditionally high in sodium resulting from geographical isolation and the need to preserve foods in the hot and humid environment. This meant adding salt.

Today, with the invention of refrigeration we no longer need to heavily salt foods to preserve them. However, the style of cooking in the Caribbean has remained relatively unchanged.

Some traditionally dishes will contain over twice the daily recommended intake (2,300 mg per day) of sodium in one serving!

  • Saltfish has over 5,000 mg of sodium per serving!
  • Adobo, a popular spice mixture, contains 1,400 mg of sodium in a TEASPOON!
    TIP!! Try making a salt free version of Adobo for yourself!

Salt Free Adobo

  • Servings: Multiple, makes ~1/2 cup
  • Difficulty: Easy
  • Print

Make this salt-free seasoning at home for a lower sodium version of a Caribbean favorite. Keep in a jar for easy spicing!


Ingredients

  • 2 Tablespoons onion powder
  • 2 Tablespoon garlic powder
  • 2 Tablespoon black pepper, ground
  • 1 Teaspoon dried oregano
  • 1 Teaspoon cumin
  • 1 Teaspoon cayenne pepper

Directions


Grind all ingredients together in an herb mill or  mortar and pestle. Store in a jar.

Gathered together from fellow dietitians and other online resources these low-sodium recipes are perfect for individuals looking to achieve better blood pressure by lowering the salt in their diet! 

Breakfast

Grape Juice and Avocado Energizing Smoothie
Recipe By Amy Gorin RDN
0 mg Sodium per Serving
you-ll-love-this-grape-juice-avocado-smoothie-for-a-healthy-breakfast-this-healthy-green-grape-smoothie-features-bananas-concord-grape-juice-and-avocado-avocadosmoothie-purplesmoothie-gr

Vegan Chunky Monkey Overnight Oats
By Tracee Yablon Brenner RD CHHC, Triad to Wellness
190 mg Sodium per serving
Chunky-Monkey-Overnight-Oats-7.jpg

Savory Steel Cut Oats with Spinach, Mushrooms and Tofu (Vegan, Gluten-Free)
Recipe By Sharon Palmer RDN
231 mg Sodium per serving
spinach-oats-1080x675

Strawberry-Orange Breakfast Cakes
Recipe by Diabetic Living Magazine
265mg per cake
5328025

Zuchinni Banana Bread
Recipe By Carolyn Casner
186 mg Sodium per serving
5301743

Salads

Quinoa Edamame Salad with Citrus Vinaigrette
Recipe By Jennifer Hunt RDN
228 mg Sodium per Serving
4ce34a_f88b4f1fb4d84864b1bbdb6737b376c5-mv2_d_4608_3455_s_4_2

Farro and Blueberry Salad
Recipe By  Judith Scharman Draughon RDN author of Lean Body, Smart Life
farro blueberry saad

Fresh Sweet Corn Salad
Recipe By Diabetic Living Magazine
154 mg Sodium per serving
fresh corn salad

Cauliflower Potato Salad
Recipe By Diabetic Living Magazine
166 mg Sodium per serving
potato salad.jpg

Quinoa Avocado Salad
Recipe By Hilary Meyer
313 mg Sodium per serving (1 1/2cups)
5329633.jpg

Easy Meals

Black Sesame Seed Encrusted Salmon
By Tracee Yablon Brenner RD CHHC, Triad to Wellness
285 mg Sodium per serving
Black-Sesame-Salmon-5-732x488

Curried Chicken with Sweet Potatoes & Snap Peas
Recipe by Diabetic living Magazine
335 mg per meal
5328015.jpg

Easy Brown Rice Pilaf with Spring Vegetables
Recipe By Lauren Grant
333 mg per serving (1 1/2 cups)
5342886

Lemon Pepper Linguine with Squash
Recipe by EatWell Magazine
286 mg Sodium per serving
5327307

Tofu Kebabs with Zucchini & Eggplant
Recipe by Katie Webster
153 mg Sodium per serving
5340723

Sides and Snacks

Avocado Deviled Eggs with Smoked Paprika
Recipe by Amy Gorin RDN
93 mg Sodium per serving
these-avocado-deviled-eggs-with-smoked-paprika-are-super-nutritious-make-them-as-a-snack-or-an-appetizer-incredibleeggs-ad-howdoyoulikeyoureggs-eggs-recipe-eggrecipe-deviledeggs-appetize

Super Easy Ginger Garlic Broccoli
Recipe by Lisa Garcia MS RDN LD
37 mg Sodium per serving (133 mg with optional soy sauce)
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Roasted Lemon Pepper Asparagus
Recipe by Amy Gorin RDN
0 mg Sodium per serving
how-about-an-easy-healthy-and-quick-side-dish-this-vegetarian-roasted-lemon-pepper-asparagus-will-become-one-of-your-favorite-recipes.jpg

Brussels Sprouts with Grape Honey Glaze
Recipe by Amy Gorin RDN
0 mg Sodium per serving
want-an-easy-healthy-recipe-this-brussels-sprouts-with-grape-honey-glaze-is-low-carb-and-one-of-the-best-vegetarian-side-dishes

Mexican Cauliflower Rice
Recipe By Jennifer Hunt RDN
327 mg Sodium per serving
MexicanCR1.jpg

Desserts

Walnut Avocado Prune Brownies
Recipe by Amy Gorin RDN
35 mg Sodium per serving
enjoy-these-walnut-avocado-prune-brownies-they-re-dairy-free-and-gluten-free-glutenfree-dairyfree-brownies-avocadobrownies-prunes-rdrecipes-heartmonth-hearthealthyrecipes

Wild Blueberry Nice Cream
Recipe By Amy Gorin RDN
0 mg Sodium Per Serving
try-this-wild-blueberry-lemon-nice-cream-with-edible-flowers-recipe-in-pantone-color-of-the-year-ultra-violet-pantone-ultraviolet-coloroftheyear-wildblueberries-wildblueberry-nicecream-n

Cantaloupe Banana Nice Cream with Pistachios
Recipe By Amy Gorin RDn
0 mg Sodium per serving
want-a-banana-ice-cream-recipe-that-s-vegan-and-healthy-learn-how-to-make-this-cantaloupe-banana-nice-cream-with-pistachios.png

Classic Cherry Crisp
Recipe by Diabetic Living Magazine
8 mg Sodium per serving
5327980

Mango Tiramisu
Recipe by Diabetic Living Magazine
35 mg Sodium per serving
5327961.jpg

 

 

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