How to Lower the Sodium in Your Recipes While Kicking Up the Flavor

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

August 13, 2014 • 0 comments

Hi all! I can’t believe how long it has been since my last blog post. My apologies. I’ve been so busy creating recipes for clients and enjoying my summer that I forgot to share my latest and greatest with you. And today I brought my daughter to her first day of kindergarten–a bittersweet day in many ways. It is exciting for her and our family that she is growing up, yet sad that school starting means that summer has ended. Well, at least for me anyway. If you are wondering about my other summer adventures and musings, I invite you to check out my Facebook page, which is filled with micro blog posts of sorts.

Onto the recipes. I’m delighted to share with you my recipe column as it ran this month in The Arizona Republic:

Saltshakers — we all have them. And many of us are quick to sprinkle on salt even before tasting our food.

Before you pick up that saltshaker, know that the typical American averages 3,400 mg of sodium per day — more than twice the 1,500 mg recommended by the American Heart Association. The guideline stems from data showing that higher sodium intakes are linked to elevated blood pressures, which may increase risk for life-threatening conditions.

The good news is that many low-sodium ingredients, such as citrus, herbs and spices, bring flavor back to dishes, keeping your favorite recipes equally if not more delicious.

Chefs from Johnson & Wales University recently performed a taste test commissioned by Sunkist and discovered that people preferred recipes with fresh lemons and less added salt. The chefs dramatically lowered the sodium in the dishes while improving the flavor by using an “optimal blend” of ¼ teaspoon salt, ½ teaspoon lemon zest and 2½ teaspoons lemon juice.

I created these two recipes for Sunkist in light of the results. With a bounty of fresh, seasonal, summertime ingredients, fewer than 300 mg of sodium and under 300 calories per serving, you won’t even miss all the salt.

Get the recipes here:

Sunkist Baked Salmon Pouches with Summer Squash and Cherry Tomatoes

Grilled Sunkist Lemon-Spiced Tilapia Tacos with Mango Pico de Gallo

Please enjoy the recipes, and I will be in touch again soon!

– Michelle

XOXO

Disclosure: Sunkist compensated me to create these recipes, however, they did not compensate me for this blog post. I just thought you’d be interested in some new meal ideas.

You might also enjoy:

Michelle’s Turkey Taco Lettuce Wraps as Seen on The Chew

Steve’s Saucy Baked Salmon with Dijon & Dill

Parmesan-Crusted Dover Sole Fillets with Creamy Lemon-Parsley Sauce