The Salty Truth

The average intake of sodium among Americans is 3,440 mg per day. The Dietary Guidelines recommend no more than 2,300 mg per day and even less at 1,500 mg per day if you are at risk for hypertension (high blood pressure). To put these numbers into perspective, one teaspoon of salt contains 2,300 mg of sodium. Therefore, 1,500 mg of sodium is about two-thirds of a teaspoon!  ​

Who’s at risk?

• Those who have been diagnosed with hypertension
• People age 50+
• African-Americans

“Why should I care?” you might ask… If left untreated, high blood pressure can lead to many other negative side effects, like heart disease and stroke. So let’s protect that heart!

Potassium is also an important part of preventing high blood pressure by combating the effects of sodium. Potassium can be found in fruit, vegetables, low-fat dairy, and legumes. Check out some good sources of potassium here.

“How can I eat less sodium?”  Here are a few tips to help guide you to a flavorful low-sodium diet. Yes, it’s possible!
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• Before reaching for the salt shaker, try adding flavor to your food with spices or fresh or dried herbs. Not sure what flavors to use? Take a look at this guide. Citrus, like lemon or lime juice, and vinegars are also a great way to pack a punch of flavor.

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• There are also some great salt-free seasoning blends available, such as Trader Joe’s 21 Seasoning Salute or Costco’s No-Salt Seasoning.

• Sodium doesn’t only come from the salt we add to our food – the majority of sodium in our diet actually comes from the salt already in our food. Foods typically high in sodium include canned foods, fast-foods, processed meats, condiments, cheese, processed snacks, and store-bought soups.

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• ​Look for low- or no-sodium broths and stocks and low-sodium canned vegetables, beans, and soups. Reduce the sodium content of canned vegetables and beans even further by draining the liquid and giving them a good rinse with cold water.

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• Swap out cured and processed meats for fresh or frozen meats, poultry, and seafood.

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• ​Many restaurants serve food that is very high in sodium. When eating out, portion out half of your plate to save for later. Don’t be afraid to ask the server for lower-sodium options or accommodations. If available, you can also check out the menu online before your meal to scope out the lower-sodium options.

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• ​Read that label! Aim for less than 500 mg of sodium per meal. ​

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• Here are some extra tips from the American Heart Association. ​

Check out these lower-sodium holiday recipes! ​

Cranberry Pistachio Quinoa
Makes 8 (1/3 cup) servings

​Ingredients:

• ½ cup uncooked quinoa
• 1 small yellow onion, finely chopped
• 1 Tablespoon olive oil
• 2 teaspoons unsalted butter
• ¼ cup pistachios, chopped
• ¼ cup dried cranberries
• ¼ cup plain Greek yogurt
• 1/3 cup low-sodium chicken broth
• Salt and pepper, to taste
• Optional garnish: fresh parsley and chives

Directions:

1. Heat 1 cup of water to boiling in a small sauce pan. Rinse quinoa under cold water and add to the boiling water. Simmer for 15 minutes, covered. Turn off heat and set pan aside.
2. Meanwhile, sauté onion in oil and butter for 1 minute over medium high heat in a large skillet. Add the pistachios and sauté for 1-2 minute more or until lightly browned.
3. Stir in the cranberries and broth. Cook over medium heat for 3-4 minutes or until thickened. Stir in the Greek yogurt.

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Nutrition per Serving: 130 calories; 6g Fat; 4g Protein; 15g Carbohydrates; 2g Fiber; 46mg Sodium

Cider-Glazed Brussels Sprouts
Makes 8 servings 
Recipe adapted from www.thecozyapron.com

Ingredients:

• Olive oil
• 1 medium red onion, quartered, sliced
• 2 pounds Brussels sprouts, quartered
• ¼ teaspoon black pepper
• ¼ teaspoon Italian seasoning
• ¼ cup dried tart cherries
• ¼ cup toasted walnuts, chopped
• ¼ cup apple cider vinegar
• ¼ cup sugar
• ​1 Tablespoon brown sugar

Directions:

1. Preheat oven to 400°F and line baking sheet with foil. Heat 2 Tablespoons olive oil in a skillet over medium-high heat. Add red onion to caramelize, about 15-20 minutes, or until golden-brown. Remove from pan.
   
2. Toss Brussels sprouts with 2 Tablespoons olive oil, black pepper, and Italian seasoning. Place on baking sheet and roast for about 20-25 minutes, until crisp-tender. Combine Brussels sprouts, onion, cherries, and walnuts in a large bowl.
   
3. In a small sauce pan, combine vinegar and sugars and whisk over medium heat. Bring to a simmer, reduce heat to medium-low, and gently simmer until liquid has thickened, about 10 minutes. Drizzle glaze over the Brussels sprouts mixture to taste.
   

Nutrition per Serving: 175 calories; 10g Fat; 4g Protein; 21g Carbohydrates; 4g Fiber; 24mg Sodium

Green Bean – Cauliflower Casserole
Makes 8 servings; Recipe adapted from www.thealmondeater.com

Ingredients:

• 3 yellow onions, sliced
• 3 Tablespoons butter, unsalted
• ¼ cup nutritional yeast
• 1 medium head of cauliflower
• ¼ cup milk (any kind)
• 3 cloves garlic
• ¼ teaspoon salt
• 24 oz green beans, fresh
• 8 oz white mushrooms
• 2 Tablespoons olive oil
• 2 Tablespoons flour
• ½ cup low-sodium chicken broth
• Pepper, to taste

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Directions:

1. Preheat oven to 375°F. Heat water in a large pot with a steam basket. Steam green beans for 3 minutes and then transfer them into a lightly greased 9x12 baking dish. Using the same pot and water, steam cauliflower until soft.
   
2. Meanwhile, sauté onions in butter over medium heat until golden and starting to brown. Set onions aside.
   
3. Heat 2 Tablespoons olive oil in the same skillet over medium-high heat and sauté mushrooms until browned. Turn heat off, sprinkle mushrooms with the flour and whisk flour around the pan for 1 minute. Slowly add the broth while whisking until thickened. Add fresh pepper, as desired.
   
4. To make the sauce: place the steamed cauliflower, milk, garlic and salt in a blender and blend until smooth. Pour into skillet with mushrooms and mix well.
   
5. Pour sauce mixture over the green beans. Pour the onions back into the skillet and toss with the nutritional yeast. Spread onions on top of green bean casserole. Bake for 25-30 minutes.
   

Nutrition per Serving: 165 calories; 8g Fat; 6.5g Protein; 19g Carbohydrates; 5.5g Fiber; 143mg Sodium

Tasty and Lower Sodium Holidays to You! 

~Leah, Dietetic Intern