Sprinkling on a few shakes of salt may seem harmless enough, but this flavor boost comes at a high price. Salt is actually one of the deadliest ingredients in the food supply. High amounts of sodium can raise blood pressure, which in turn can cause cardiovascular disease, and may also increase your risk of dementia, saltsolution, metabolic syndrome, osteoporosis, and cancer. Plus a heavy hand on the saltshaker may even add inches to your waist.
If you want to decrease the sodium in your diet and enjoy healthy and delicious meals while dropping pounds, eating in is the way to go. Experiment with new flavors and foods with our quick and easy breakfasts, lunches, and dinners. They’re so delicious you’ll never miss the salt!
Excerpted from The Salt Solution Cookbook by Heather K. Jones, RD, with the editors of Prevention.
Waffle Sandwich With Banana and Strawberries
This filling open-face sandwich makes a great breakfast when you’re in a rush in the morning. The heart-healthy fiber in the whole grain waffles and satiating protein in peanut butter make a morning meal that will keep you full until lunch. Assemble and place in a food-storage container; it’s ready to go when you get to work.
PREP TIME:5 minutes /COOK TIME:5 minutes
TOTAL TIME:10 minutes
SERVINGS: 1
1 frozen whole grain waffle, toasted
1 teaspoon unsalted natural peanut butter
2 tablespoons part-skim ricotta cheese
1/2 small banana, sliced
3 strawberries, sliced (about 1/3 cup)
1/2 teaspoon honey
Spread the waffle with the peanut butter and then the ricotta. Top with the banana and strawberry slices. Drizzle with the honey.
NUTRITION (per serving)270 calories, 10 g fat, 3 g saturated fat, 8 g protein, 37 g carbohydrates, 4 g fiber, 260 mg sodium
Eggs Benedict
This recipe is perfect for lazy weekend brunches. Make the sauce a day ahead of time, and reheat it in the microwave. It’s rich, delicious, and contains only 300 mg of sodium per serving.
PREP TIME:15 minutes/ COOK TIME:15 minutes
TOTAL TIME:30 minutes
SERVINGS: 4
1 tablespoon unsalted butter or margarine
1 tablespoon unbleached all-purpose flour
1/2 cup low-fat (1%) milk
1/2 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
1/8 teaspoon ground black pepper
2 tablespoons olive oil
1 ounce slice low-sodium ham, cut into 4 pieces
1 bag (6 ounces) baby spinach
4 large eggs
2 light multigrain English muffins, split and toasted
1.FILLa large, deep skillet with water and bring to a simmer.
2.MELTthe butter in a small saucepan over low heat. Stir in the flour and cook for 1 minute. Whisk in the milk. Cook, stirring, until the sauce comes to a simmer and thickens. Simmer, stirring, for 4 minutes. Remove the pan from the heat; stir in the lemon zest, lemon juice, and pepper. Cover to keep warm.
3.HEATthe oil in a large skillet over medium-high heat. Cook the ham for 1 minute, turning, or until hot and lightly browned. Remove to a plate. Add the spinach and cook for 3 minutes, stirring, or until wilted. Set aside.
4.CRACKthe eggs, one at a time, into the simmering water. Cook for 4 minutes, or until the whites are set but the yolks are still runny.
5.DIVIDEthe muffins among 4 plates. Top each muffin half with a piece of ham, one-fourth of the spinach, 1 egg, and 2 tablespoons of the sauce.
NUTRITION (per serving)253 calories, 16 g fat, 4 g saturated fat, 13 g protein, 20 g carbohydrates, 6 g fiber, 300 mg sodium
Grilled Steak and Peach Salad
This delicious salad gets its savory taste from the vinegar and orange juice-based dressing. It’s so tangy and tasty, you’ll never miss the salt. If you don’t like peaches, use another in-season fruit, such as mangoes or berries.
PREP TIME:10 minutes/ COOK TIME:10 minutes
TOTAL TIME:20 minutes
SERVINGS: 4
1½ tablespoons white wine vinegar
1 tablespoon olive oil
1 tablespoon orange juice
1/2 teaspoon grated fresh ginger
1/4 teaspoon salt
2 large peaches, halved
1 small sirloin steak (8 ounces), trimmed of external fat
1/4 teaspoon ground black pepper
1 red bell pepper, cut into thin, short strips
1 bag (5 ounces) baby spinach
3 tablespoons toasted sliced almonds
1/4 cup fresh basil leaves, torn
4 slices sodium-free sprouted wheat bread, toasted
1.HEATa grill or grill pan to medium.
2.WHISKtogether the vinegar, oil, orange juice, ginger, and salt in a medium bowl. Set the dressing aside. Coat the cut surfaces of the peaches with olive oil cooking spray. Season the steak with the black pepper.
3.PLACEthe steak and peaches (cut side down) on the grill or grill pan. Grill the peaches for 6 minutes, or until soft. Grill the steak for 8 minutes, turning once, or until a thermometer inserted in the center registers 145°F for medium-rare/160°F for medium/165°F for well-done. Let stand for 5 minutes before thinly slicing.
4.SLICEthe peaches into wedges. Add the bell pepper and spinach to the bowl of dressing and toss to coat. Transfer to 4 plates. Top with sliced steak and peaches. Sprinkle with the almonds and basil leaves. Serve with the toast.
NUTRITION (per serving)274 calories, 9 g fat, 2 g saturated fat, 19 g protein, 30 g carbohydrates, 7 g fiber, 235 mg sodium
Veggie Sandwich With Edamame Hummus
Edamame is a low-calorie food that’s packed with protein, fiber, and iron. It also has a naturally savory flavor that makes this hummus delicious. Served with a piece of fruit, this filling sandwich will satisfy your lunchtime cravings.
PREP TIME:20 minutes
TOTAL TIME:20 minutes
SERVINGS: 2
3/4 cup frozen shelled edamame
1/3 cup 0% plain Greek yogurt
1 tablespoon fresh lemon juice
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh chives
1 teaspoon honey mustard
Generous pinch of salt
4 slices thin-sliced whole wheat bread, toasted
3/4 cup baby spinach
1 tomato, sliced
1 Kirby cucumber, sliced
1.BRINGa small saucepan of water to a boil. Add the edamame and cook for 5 minutes, or until tender. Drain well. Place in a mini-processor and blend until finely chopped. Add the yogurt, lemon juice, parsley, chives, mustard, and salt. Process until smooth.
2.SPREAD2 tablespoons of the edamame hummus on each slice of bread. Top with the spinach. Spoon on ½ tablespoon of the hummus on top. Top with the sliced tomato and cucumber and a final dollop of hummus. Serve 2 open-face sandwiches per person.
NUTRITION (per serving)224 calories, 4 g fat, 0 g saturated fat, 15 g protein, 36 g carbohydrates, 11 g fiber, 380 mg sodium
Salt Solution Burger
A juicy burger doesn’t have to be a diet don’t. Just a touch of salty steak sauce is balanced with garlic, onion powder, and cracked black pepper, giving delicious flavor to this American classic while keeping the sodium in check.
PREP TIME:10 minutes/COOK TIME:30 minutes
TOTAL TIME:40 minutes
SERVINGS: 4
2 medium red onions, sliced
2 tablespoons low-sodium beef broth
2 teaspoons balsamic vinegar
1 pound extra-lean ground beef
2 cloves garlic, minced
1 teaspoon steak sauce
1/2 teaspoon onion powder
1/2 teaspoon cracked black pepper
4 thin slices (½ ounce each) reduced-sodium cheese, such as Cheddar, American, or Swiss
4 bagel "thins"
Lettuce leaves (optional)
Tomato slices (optional)
1.HEATa medium nonstick skillet coated with cooking spray over medium-high heat. Cook the onions for 5 minutes, or until lightly browned. Add the broth and vinegar and cook, stirring, for 1 minute. Reduce the heat to low, cover, and simmer for 15 minutes, or until browned and tender.
2.PREHEATthe broiler or grill.
3.COMBINEthe beef, garlic, steak sauce, onion powder, and cracked pepper in a large bowl. Form the mixture into 4 patties. Broil or grill for 7 minutes, turning once, or until a thermometer inserted in the center registers 160°F. During the last minute of cooking, top each burger with a slice of cheese.
4.DIVIDEthe bagel thins among 4 plates. Place the lettuce and tomato (if using) on the bagel and top with a burger and onions.
NUTRITION (per serving)338 calories, 11 g fat, 5 g saturated fat, 34 g protein, 28 g carbohydrates, 6 g fiber, 99 mg sodium
Rosemary Roasted Chicken and Vegetables
This chicken dish is fancy enough for a dinner party—but requires only 15 minutes of prep time. Getting its flavor from lemon zest and rosemary, you’ll love the subtle citrus-herb flavors infused in each bite.
PREP TIME:15 minutes/COOK TIME:45 minutes
TOTAL TIME:1 hour
SERVINGS: 4
2 small sweet potatoes (3/4 pound), peeled and cut into 1" chunks
2 red bell peppers, cut into 3/4" chunks
1 sweet onion, cut into 3/4" chunks, layers separated
1 package (10 ounces) frozen artichoke hearts
1/8 teaspoon salt
1/4 teaspoon ground black pepper
1/2 teaspoon olive oil
2 teaspoons chopped fresh rosemary
2 boneless, skinless chicken breast halves (5 ounces each), cut in half crosswise
1 teaspoon grated lemon zest
Lemon wedges, for serving
1. PREHEATthe oven to 425°F. Place the sweet potatoes in a shallow microwaveable bowl and microwave on high power for 2 minutes. Coat a roasting pan or large baking dish with cooking spray.
2.COMBINEthe sweet potatoes, bell peppers, onion, and artichoke hearts in the pan. Sprinkle with the salt, black pepper, 1/4 teaspoon of the oil, and 1¼ teaspoons of the rosemary. Stir together until combined. Move the vegetables to the sides, leaving a 4" path down the center of the pan.
3.PLACEthe chicken down the center of the pan. Brush with the remaining 1/4 teaspoon oil and sprinkle on the remaining 3/4 teaspoon rosemary.
4.BAKEfor 45 minutes, or until a thermometer inserted into the thickest part of a breast registers 160°F. Transfer the chicken to a plate. Stir the lemon zest into the roasted vegetables to combine and serve with the chicken and lemon wedges.
NUTRITION (per serving)295 calories, 5 g fat, 1 g saturated fat, 19 g protein, 27 g carbohydrates, 8 g fiber, 196 mg sodium
Nachos for One
Our nachos taste delicious, but they have an unexpected ingredient—edamame. Combined with Greek yogurt, these soybeans make a guacamole-like dip that’s perfect for calorie-conscious nachos. Cumin and chile peppers added a kick to this savory snack.
PREP TIME:15 minutes/COOK TIME:15 minutes
TOTAL TIME:30 minutes
SERVINGS: 1
1 tablespoon fat-free plain yogurt
1 teaspoon fresh lime juice
1/4 cup frozen shelled edamame
1 ounce baked tortilla chips
3 tablespoons shredded reduced-fat Cheddar cheese
1 small plum tomato, seeded and chopped
1/8 teaspoon ground cumin
1 teaspoon minced jalapeño chile pepper (wear plastic gloves when handling)
1 tablespoon chopped fresh cilantro
1. PREHEATthe oven to 375°F. Combine the yogurt and lime juice in a small bowl. Combine the edamame and 2 tablespoons of water in a small microwaveable bowl. Microwave on high power for 2 minutes, or until cooked. Drain.
2.ARRANGEthe tortilla chips in a 5" circle ina 9" pie plate, overlapping and stacking the chips. Top with half of the cheese and the tomato. Sprinkle with the cumin and top with the edamame, the remaining cheese, and the jalapeño.
3.BAKEfor 10 minutes, or until hot and the cheese melts. Dollop with the yogurt mixture and sprinkle with the cilantro. Serve hot.
NUTRITION (per serving)189 calories, 7 g fat, 3 g saturated fat, 13 g protein, 20 g carbohydrates, 4 g fiber, 268 mg sodium
Fresh and Dried Fruit Crisp
Peaches and blueberries are one of nature’s perfect combinations. The addition of dried apricots adds both texture and a bit of tangy contrast to this already delectable 300-calorie dessert.
PREP TIME:20 minutes/COOK TIME:40 minutes
TOTAL TIME:1 hour
SERVINGS: 8
1½ pounds peaches, sliced
3 cups blueberries
1 cup dried apricots, sliced
1 cup packed light brown sugar
1 tablespoon cornstarch
1 teaspoon vanilla extract
3/4 teaspoon ground ginger
1/2 cup quick-cooking oats
1/2 cup whole grain pastry flour
1/2 cup sliced almonds
3 tablespoons trans-free margarine
1.PREHEATthe oven to 375°F. Coat a 2-quart baking dish with cooking spray.
2.TOSStogether the peaches, blueberries, apricots, ½ cup of the brown sugar, the cornstarch, vanilla, and ginger in a large bowl. Pour into the baking dish.
3.COMBINEthe oats, flour, almonds, margarine, and remaining ½ cup brown sugar in a separate bowl. Rub the mixture together with your fingers until it resembles coarse crumbs and begins to form clumps when squeezed. Sprinkle over the peach mixture to cover. Bake for 35 minutes, or until the filling is thick and bubbling and the top is lightly golden.
NUTRITION (per serving)307 calories, 7 g fat, 1 g saturated fat, 5 g protein, 61 g carbohydrates, 5 g fiber, 34 mg sodium
More from Prevention: Healthy One-Pot Dinners
