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Registered Dietitian

Quick, Easy & Flavor-Saving Tips for a Reduced-Sodium Diet

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By Kristin Kessler, RD

The old adage “too much of a good thing can be a bad thing” rings true for the nutrients we eat! Take sodium, for example: our bodies need this mineral to function, but too much salt can lead to high blood pressure and potentially other chronic diseases. There are varying recommendations out there for how much we should consume daily (the USDA says no more than 2300mg while the American Heart Association suggests less than 1500mg), but no matter your target amount, it’s important to realize that reduced sodium doesn’t need to mean reduced flavor. Check out the following tips to help you scale back the salt without sacrificing flavor and fun!

Season with Herbs

One of the most nutritious and delicious ways to cut back on sodium is to ditch the table salt and season instead with fresh and dried herbs. Not only are herbs sodium-free and low in calories, but they offer truly exceptional flavors. Taste them for yourself in this Vegetable Sausage Soup seasoned with basil, oregano, and marjoram and made hearty with Libby’s® Cut Green Beans, Sliced Carrots and Whole White Potatoes. To cut the sodium even further, swap regular chicken broth for a reduced-sodium option. We promise you won’t even notice the difference!

Cook Restaurant-Worthy Meals at Home

We all love a meal out every once and a while, but did you know that restaurant fare is often chock-full of sodium? In lieu of dining out, try whipping up your favorite dishes at home. By playing chef, you have total control over how much salt goes into the recipe. Craving a burger? Try this easy at-home recipe for Mexican Salsa Veggie Burgers made with Libby’s® Organic Pinto Beans and Whole Kernel Sweet Corn. Toss together a quick salad for the side, and you’ve got yourself a healthy restaurant-worthy meal!

Swap Instant for Wholesome

Beware! Packaged foods (think: frozen meals, instant noodles and ramen) are sneaky sources of sodium. Instead of turning to a bag of instant Lo Mein, why not try a more nutritious and home-cooked version? This Sweet Pea & Ginger Garlic Shrimp Lo Mein (made with reduced-sodium soy sauce as well as Libby’s® Organic Sweet Peas) will give you those Asian flavors you crave without the extra sodium. Now that’s a meal worth celebrating!

 

Eating O’ the Greens

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By Deanna Segrave-Daly, RD

 

When March rolls around, I’m thinking GREEN. There’s St. Patrick’s Day, of course, but it’s the first day of spring that has me anticipating green buds on the trees, green grass on the ground and all the green edibles that will be soon popping up.

 

Dark leafy greens and green veggies are nutrient powerhouses that we all should be eating more of. Here are my top 5 favorite ways to get more flavorful greens into your every day diet (beyond the iceberg salad): 

  1. Veggie Roast – Roasting any vegetable brings out a natural sweetness and can make bitter tasting ones taste better. Toss chopped broccoli, Libby’s® Cut Green Beans or Brussels sprouts with olive oil, minced garlic and black pepper. Roast in the oven at 400 degrees Fahrenheit, stirring every 5 minutes until vegetables are tender.
     
  2. Dynamite Dips & Spreads – Puree cooked greens with Libby’s® Garbanzo Beans and seasonings in a blender (add a little water if too thick). Or make this Sweet Pea Dip with fresh mint. Serve as a dip with whole grain crackers or use as a sandwich spread.
     
  3. Stellar Soup & Stews – Simmer chopped Swiss chard, broccoli rabe or collards in any soup – from chicken noodle to your favorite chili – to add extra nutrients and flavor. Mix greens into cheese and broccoli soup and puree for extra creaminess without a lot of extra calories. Or try this Spicy Sweet Pea Bisque.
     
  4. Buddha Power Bowls – The latest trend in bowl cuisine features noodles or whole grains paired with eggs, beans or tofu and chopped veggies. Add in chopped, sautéed leafy greens, like kale and spinach or try this Lean Green Warm Barley Salad.
     
  5. Punched Up Pesto – Traditional pesto mixes basil with pine nuts but you can blend almost any green veggie, herb and nut with olive oil and parmesan cheese for delicious results. Swap in arugula with pistachios or mint with almonds for a super quick pasta sauce.

 Here’s wishing you a green filled week!