I, like many Americans, tend to consume too much salt. While the human body does need sodium to function, too much sodium in our diets can lead to health issues, including high blood pressure, kidney disease and even osteoporosis. The Dietary Guidelines for Americans, developed by the Department of Agriculture and the Department of Health and Human Services, recommends that adults limit their sodium intake to less than 2,300 milligrams per day, far less than the 3,400 mg of sodium the average American eats daily.
Unfortunately, popular entrees often come with a hefty sodium count, which means those of us on low-sodium diets can feel like we are missing out. I often look for opportunities to switch out high-sodium ingredients, like canned sauces, for a fresher alternative.
Instead of relying on salt for flavor, I prepare my favorite foods with flavor-boosting ingredients like fresh herbs and spices, aromatics like garlic and onions, and splashes of vinegar or citrus for brightness. Recipes that call for high-sodium extra-sharp cheddar or salty aged pecorino and Parmesan cheeses get a flavor-saving update with younger, naturally lower-sodium Cheddar Jack and fresh mozzarella. I also pay attention to nutrition labels. Some brands of cheese, like Boar’s Head, Lucerne and Heluva Good offer both low- and no-sodium cheese options.
With a little research and some planning, your favorite comfort foods can be worked into a low-sodium diet.
RECIPES
These lower-sodium versions of burritos, pizza and macaroni and cheese find flavor from fresh ingredients, not added salt.
Credit: Aaliyah Man
Credit: Aaliyah Man
Lower-Sodium Burrito Supreme
Mexican food can come with a very high sodium count. For example, a typical fast food Burrito Supreme from a popular Mexican food chain weighs in at a whopping 2,720 mg of sodium. There are several adjustments that can be made to this traditional recipe. One way to pack on flavor is to add fresh lime juice to your ground beef filling instead of salt. Rinse a low-sodium brand of canned beans instead of using refried beans to reduce sodium. Homemade Pico de Gallo made with fresh ingredients like jalapenos, cilantro and lots of acid builds flavor without the salt in jarred salsa. Using a younger cheese, like Colby Jack also reduces this dish’s sodium count without losing the robust flavor we expect.
You will need 2 (15.5-ounce) cans of low-sodium pinto beans to make the burrito and pico de gallo.
- 1 pound 90/10 lean ground beef
- 2 cups (about 1 1/3 cans) low-sodium pinto beans, drained and rinsed
- ¼ cup fresh lime juice
- 1 tablespoon onion powder
- 1 tablespoon chile powder
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon kosher salt
- ¼ teaspoon cayenne
- 6 (10-inch) flour tortillas, warmed
- 1 1/2 cups Pico de Gallo, plus more for serving (see recipe)
- 1 ½ cups finely shredded Colby Jack cheese, divided
- 1 ½ cups shredded lettuce, divided
- 1 ½ cups sour cream, divided
- In a large saute pan, brown the ground beef over medium-high heat, about 10 minutes. Add the pinto beans, lime juice, onion powder, chile powder, garlic powder, cumin, paprika, salt and cayenne. Stir. Reduce the heat to low and simmer for 15 minutes, stirring occasionally.
- Build the burrito: Lay one warm tortilla on a flat surface. Place ½ cup of the beef mixture in the center of the tortilla. Top with ¼ cup each Pico de Gallo, cheese, lettuce and sour cream. Avoid overstuffing the burrito, which will cause it to burst.
- Fold the left and right sides of the tortilla over the filling. Fold the bottom flap of the tortilla up and continue to roll the tortilla over to close with the seam side down. Repeat with the remaining tortillas, beef mixture, Pico de Gallo, cheese, lettuce and sour cream. Serve with additional Pico de Gallo on the side.
Makes 6 burritos.
Per burrito: 651 calories (percent of calories from fat, 38), 37 grams protein, 64 grams carbohydrates, 4 grams total sugars, 4 grams fiber, 28 grams total fat (13 grams saturated), 100 milligrams cholesterol, 665 milligrams sodium.
Low-sodium Pico de Gallo
- 3 large fresh tomatoes, diced, about 3 cups
- 1 large yellow onion, diced small, about 1 cup
- 1 cup (about 2/3 can) low-sodium pinto beans, drained and rinsed
- 1 large jalapeno pepper, minced
- ¼ cup fresh lime juice
- ½ cup fresh cilantro leaves, rough chopped
- 1 teaspoon dried Mexican oregano
- 1 teaspoon ground cumin
- Combine the tomatoes, onion, pinto beans, jalapeno, lime juice, cilantro, Mexican oregano and cumin in a medium bowl. Stir. Can be made in advance and kept in a refrigerated airtight container for up to 3 days.
Makes 4 cups.
Per 1/4 cup serving: 33 calories (percent of calories from fat, 7), 2 grams protein, 6 grams carbohydrates, 1 gram total sugars, 1 gram fiber, trace total fat (trace saturated fat), no cholesterol, 37 milligrams sodium.
Credit: Aaliyah Man
Credit: Aaliyah Man
Decadent Lower-Sodium Macaroni and Cheese
Macaroni and cheese is an entree with a notoriously high sodium count due to the amount of cheese used in the recipe. A local restaurant chain offers a scant half-cup serving of macaroni and cheese with 656 mg of sodium. This Decadent Lower-Sodium Macaroni and Cheese reduces salt by using less cheese than typical macaroni and cheese recipes and adding a younger Colby Jack cheese, which is big on taste and creaminess, but not salt. Mustard powder and cayenne, not added salt, offer a subtle flavor that enhances the cheese sauce.
- 18 tablespoons (2 sticks plus 2 tablespoons) unsalted butter, room temperature, divided
- 1-pound sodium-free elbow macaroni, cooked
- 8 ounces Colby jack cheese, cut into ½-inch cubes
- ½ cup all-purpose flour
- 2 cups milk
- 1 teaspoon kosher salt
- 1 teaspoon black pepper
- ¼ teaspoon cayenne
- 1 teaspoon dry mustard powder
- 2 cups half-and-half
- 1 cup shredded mild cheddar cheese
- 1 cup shredded Colby Jack cheese
- Heat oven to 375 degrees.
- Grease the bottom and sides of a 9-by-13-by-2-inch casserole dish with 1 tablespoon butter. Add the cooked elbow macaroni to the dish. Place the cubed Colby Jack cheese in a single layer over the macaroni.
- In a 2-quart stainless steel saucepan, melt 16 tablespoons (2 sticks) butter over medium heat. When butter stops foaming, reduce heat to low and whisk in the flour. Cook until the mixture thickens, about 5 minutes, whisking occasionally.
- Slowly whisk in the milk and continue to cook over low heat until the milk simmers, about 5 minutes.
- Whisk in salt, black pepper, cayenne and mustard powder. Add the half-and-half and whisk again. Continue to cook, whisking occasionally, until the mixture returns to a simmer or until the mixture thickens enough to coat the back of a spoon, about 10 minutes.
- Remove saucepan from heat and whisk in the shredded cheddar cheese until it melts. Pour the hot cheddar sauce over the pasta and cubed cheese in the casserole dish. Stir to combine.
- Grease a sheet of aluminum foil with the remaining 1 tablespoon of butter and cover the casserole dish. Place the dish on a baking sheet and bake until the casserole is hot and bubbly, about 40 minutes.
- Remove the dish from the oven, discard the aluminum foil and sprinkle the shredded Colby Jack cheese evenly over the casserole. Return, uncovered, to the oven. Bake until cheese is melted and golden brown, about 5-7 minutes. Remove from the oven and let stand 5 minutes before serving.
Serves 12.
Per serving: 529 calories (percent of calories from fat, 59), 17 grams protein, 37 grams carbohydrates, 5 grams total sugars, 1 gram fiber, 35 grams total fat (21 grams saturated), 97 milligrams cholesterol, 293 milligrams sodium.
Credit: Aaliyah Man
Credit: Aaliyah Man
Lower-Sodium Supreme Pepperoni Pizza
Takeout pizza, especially one with lots of meat and cheese toppings, can be extremely high in salt. Just one slice of a 12-inch chain delivery pizza weighs in with 769 mg sodium. Fortunately there are easy, yet flavorful, ways to enjoy a loaded pizza that won’t derail your diet. Start with pizza dough that’s topped with a tomato sauce made of fresh tomatoes, basil, garlic and balsamic vinegar, instead of a commercially jarred sauce. Using uncured or lower-sodium pepperoni, fresh mozzarella cheese instead of aged cheeses and a variety of fresh vegetables means enjoying a supreme pepperoni pizza without sacrificing flavor.
- 1 large tomato chopped fine, about 1 cup
- ½ cup plus 1 tablespoon extra-virgin olive oil, divided
- ½ cup loosely packed fresh basil leaves, cut into thin strips, plus 10-12 whole leaves for garnish
- 3 garlic cloves, minced, about 1 tablespoon
- ¼ cup balsamic vinegar
- 1 teaspoon red pepper flakes, optional
- 1 pound prepared refrigerated pizza dough
- 1 large red bell pepper, sliced thin, about 1 cup
- 1 large yellow bell pepper, sliced thin, about 1 cup
- ½ red onion sliced thin, about ½ cup
- ½ cup sliced white mushrooms
- 8 ounces fresh mozzarella cheese, sliced thin
- 18 slices low-sodium pepperoni
- ¼ cup grated Parmesan cheese
- Heat oven to 425 degrees with a rack in the center.
- In a medium bowl, combine the tomato, 1/2 cup olive oil, 1/2 cup thinly sliced basil leaves, garlic, balsamic vinegar and red pepper flakes if using. Set aside.
- Press the pizza dough out onto a 12-inch pizza stone or round pan oiled with remaining 1 tablespoon of olive oil. Prick the dough with a fork all over.
- Starting 1/2-inch from the edge of the pizza dough, spread with half of the tomato-basil mixture. Top with red and yellow bell peppers, red onion, mushrooms, mozzarella and pepperoni.
- Drizzle the remaining tomato basil mixture evenly over the pizza. Place the pizza stone or pan on the middle rack. Bake until the cheese is melted and the crust is golden brown, about 15 to 20 minutes.
- Remove pizza from the oven and garnish with fresh basil leaves and Parmesan cheese before serving. Serve hot.
Serves 6.
Per serving: 540 calories (percent of calories from fat, 56), 18 grams protein, 43 grams carbohydrates, 9 grams total sugars, 2 grams fiber, 35 grams total fat (10 grams saturated), 39 milligrams cholesterol, 527 milligrams sodium.
Is there a recipe from a metro Atlanta restaurant you’d like to make at home? Tell us and we’ll try to get it. We’ll also test it and adapt it for the home kitchen. Because of volume, we can’t answer all inquiries. Send your request, your address and phone number to fromthemenu@gmail.com and put “From the menu of” and the name of the restaurant in the subject line.
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