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.

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

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.

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.