5 Low-Salt Recipes You’ll Love To Eat

While salt is necessary for your body to function, too much can increase blood pressure. You’re also at a higher risk of heart attacks and strokes. To make things worse, it’s surprisingly easy to surpass the recommended limit of 5g or 1 teaspoon of salt per day because of how much salt is in your food. Fortunately, you can control your intake by preparing your meals. 

5 Tasty Low-Salt Recipes

1. Pork Kabobs

Servings: 8

Ingredients

2 cups plain yogurt

2 tablespoons lemon juice

4 garlic cloves, minced

½  teaspoon ground cumin

¼  teaspoon ground coriander

2 pounds pork tenderloin, cut into 1-inch cubes

8 small white onions, halved

8 cherry tomatoes

1 medium sweet red pepper, cut into 1-inch pieces

1 medium green pepper, cut into 1-inch pieces

Salt & pepper to taste

Method:

• In a shallow dish, combine yogurt, lemon juice, garlic, cumin, and coriander. Add pork and turn to coat; cover and refrigerate for 6 hours or overnight.
• Alternate pork, onions, tomatoes, and peppers on 8 metal or soaked wooden skewers. 
• Season to taste with salt and pepper. Grill, covered, over medium heat until meat juices run clear, 15-20 minutes, turning occasionally.

RELATED: 10 Easy Ways To Cut Extra Salt Out Of Your Diet

2. Turkey Burgers

Servings: 4

Ingredients:

1lb 2oz turkey breast mince

1 red onion, coarsely grated

1 small courgette, coarsely grated

1 red pepper, deseeded and diced

2-3 tablespoons finely chopped fresh mixed herbs (for example parsley, oregano, and thyme or coriander)

1 teaspoon finely grated lemon zest

Freshly ground black pepper, to taste

1 tbsp sunflower oil, for brushing

Method:

• Place all ingredients, except sunflower oil, in a large bowl and mix together. Shape mixture into 8 round flat burgers, each about ⅝ in thick. Place burgers on a plate, cover with cling film, and chill for 30 minutes.
• Preheat the grill to high.
• Lightly brush burgers all over with sunflower oil. Place on rack in a grill pan for 15-20 minutes, until burgers are thoroughly cooked, turning once or twice.
• Serve burgers with salad in rolls or burger buns.

3. Mushroom Stew

Servings: 2

Ingredients:

1 tablespoon rapeseed oil

1 clove garlic, peeled and crushed

2 shallots, peeled and thinly sliced

2 celery stalks, trimmed and sliced

9oz closed cup mushrooms, sliced

1 teaspoon paprika

3 tablespoons red wine (optional)

7fl oz passata

1 low-salt vegetable stock cube

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7oz potatoes, peeled and diced

4½ oz canned butterbeans (drained weight)

1oz low-fat soft cheese

Small pinch of garlic granules (optional)

1 tablespoon fresh parsley, chopped

Method:

• Heat the oil in a pan and fry the garlic, shallots, celery, and mushrooms for five minutes until they soften. 
• Sprinkle the paprika over it and stir well. Add the passata, and wine if using. Crumble in the stock cube, along with ¾ cup of boiling water. Stir, reduce the heat, and cover. Simmer for 20 minutes.
• Meanwhile, bring a pan of water to a boil and cook the potatoes until tender – this will take about 15 minutes. Then add the canned butterbeans to the pan of water and cook for two to three minutes more so they heat through. 
• Drain well and mash with the soft cheese, and garlic granules if using.
• Serve the stew with the butterbean mash and sprinkle with chopped parsley.

4. Fish Tacos

Servings: 8

Ingredients:

¾ 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)

½ cup all-purpose flour

1 large egg white, beaten

½ cup panko bread crumbs

Cooking spray

½ teaspoon salt

½ teaspoon each white pepper, cayenne pepper, and paprika

8 corn tortillas (6 inches), warmed

1 large tomato, finely chopped

Method:

• Place sour cream, chiles, cilantro, and lime juice in a food processor; cover and process until blended. Set aside.
• 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.
• Preheat air fryer to 400°F. In batches, arrange fillets in a single layer on a greased tray in air fryer basket; spritz with cooking spray. Cook until fish flakes easily with a fork, turning once.
• Combine seasonings; sprinkle over fish. Place a portion of fish on each tortilla; top with about 2 tablespoons of sour cream mixture. Sprinkle with tomato. If desired, top with additional cilantro.

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5. Zucchini Tomato Pasta

Servings: 5

Ingredients:

2 tablespoons butter

2 tablespoons canola oil

2 medium onions, chopped

8 large tomatoes, chopped

2 medium zucchini, cut into ½-inch pieces

4 garlic cloves, minced

2 teaspoons dried oregano

1 teaspoon salt

½ teaspoon pepper

Hot cooked pasta

Method:

• In a large saucepan, melt butter with oil over medium heat. Add onions, cook and stir until tender. 
• Stir in tomatoes, zucchini, garlic, oregano, salt, and pepper; bring to a boil. 
• Reduce heat; simmer, uncovered, until zucchini is tender and sauce reaches desired consistency, 50-60 minutes. Serve with pasta.