Low Sodium Recipes Vegetarian

Eggplant Mozzarella Parmesan
category: vegetarian (approx. 330mg sodium per serving)

1 Large Fresh EggPlant, peeled
8 oz. Part Skim Milk Mozzarella Cheese
1 Cup Pomi Strained Tomato Sauce
1 1/2 Tablespoons Olive Oil
1 Teaspoon Black Pepper
1 Tablespoon Oregano
1 1/2 Tablespoon Basil
2 Teaspoons Garlic Powder
2 Teaspoons Thyme
2 Teaspoons Kraft Parmesan Cheese

Pre-heat oven to 350 degrees.
Slice and peel eggplant length-wise.
Lightly spread olive oil on both sides of eggplant.
Grill eggplant on medium to high heat about 5 minutes each side.
In a bowl, combine Pomi Tomato Sauce and spices.
Light coat a baking dish with the tomato and spice sauce.
Place a first layer of eggplant pieces in baking dish.
Spread about one-half of remaining sauce over eggplant.
Sprinkle one-half of parmesan and mozzarella cheese on eggplant.
Place a second layer of eggplant pieces into the baking dish.
Spread with the remaining sauce.
Sprinkle with remaining parmesan and mozzarella cheese.
Bake in oven for 30 minutes.

Makes 4 servings.

Adding vegetarian meals to your low sodium meal plan is an excellent low salt diet practice that is very smart for the heart. Replacing meat in the diet plan with protein alternatives can reduce saturated fats and lower cholesterol intake of the healthy eating good foods that you prepare. Animal products account for a large portion of the saturated fats consumed in typical diets. A Vegan Diet would entail eating no animal products at all. Try to eat a wide variety of low sodium vegetarian foods to help ensure your healthy diet is providing the proper balance of nutrients.

The Low Salt Diet website is continuously adding more recipes and low salt and low sodium meals, foods and free diet information. Check back often for more low salt diet recipes, good food, cooking and low sodium meals ideas we are working on!

Low Sodium Related:

Low Sodium Recipe for a Healthy Heart

A Low salt or low sodium diet is often recommended to help reduce high blood pressure. A common source of sodium in your diet is salt added to foods. A low sodium diet limits the amount of sodium in your diet to no more than 2400 milligrams per day. This is less half the amount of sodium in the average diet.

Low Sodium Recipe : Healthy Heart Cooking and Nutrition

You can reduce the amount of sodium in your diet by doing the following:

  • Read labels carefully. Look for any form of sodium or salt and choose foods that have less salt.
  • Avoid eating fast foods. Fast foods are normally very high in salt, as are many other restaurant foods. When eating at restaurants, choose fish, vegetables, salads or other healthy low sodium foods.
  • Eat at home. It's almost impossible to control the amount of sodium in foods prepared by others.
  • Avoid processed foods. Fresh meat, produce, fish are normally low in sodium and salt. Highly processed meals such as frozen dinners and canned soups are often high in sodium.
  • Don't add table salt to food.

Sodium Label guidelines set by the FDA

Food labeling has been standardized by the U.S. government's National Labeling and Education Act. Nutrition labels and a list of ingredients are required on most foods. This way it is easier make a selection of healthy low-salt foods and low sodium meals. If you can't tell how much sodium is in a product, ask your doctor or dietitian, to show you how to read food labels and apply the information when selecting foods for your low sodium or reduced sodium diet.

Sodium-free

Less than 5 milligrams of sodium per serving

Very low-sodium

35 milligrams or less per serving

Low-sodium

140 milligrams or less per serving

Reduced sodium

Usual sodium level is reduced by 25%

Salt and Sodium in your Diet

Sodium is a mineral found naturally in many foods. Most people eat far more sodium each day than they really need. Your health care provider may recommend that you limit your sodium intake to less than 2400mg of sodium per day. Following a low-sodium diet can help control high blood pressure hypertension and also help reduce the retention of too much water in the body.

Sodium Content of Foods : Low Sodium Foods List

Sodium Content: Vegetables

Food Serving Size Sodium mg
Asparagus 4 spears 7
Avocado one 20
Beets one cup 84
Broccoli one cup 24
Carrots one cup 50
Celery 2 stalks 70
Corn one cup 28
Cucumbers one cup 2
Eggplant one cup 4
Fennel Bulb one cup 45
Green Beans 1/2 cup 2
Iceburg Lettuce 2 leafs 4
Lima Beans 1 cup 5
Mushrooms one cup 4
Onions one cup 6
Peas 1 cup 4
Potato one 7
Radishes 5 6
Spinach one cup 43
Squash one cup 8
Tomato one 15
White Beans 1/2 cup 2
Yams one 12
 

Sodium Content of Fruits

Food Serving Size Sodium mg
Apples one 1
Apricots 2 1
Banana one 1
Blackberries one cup 0
Cantaloupe one cup 28
Cherries 1 oz. 1
Cranberries 1/2 cup trace
Dates 5 1
Dried Prunes 5 2
Grapes one cup 3
Grapefruit one 0
Oranges one 1
Peaches 1 0
Raisins one cup 18
Strawberries one cup 2
Watermelon one cup 6
 

Sodium Content of Proteins, Low Sodium Beef

Food Serving Size Sodium mg
Beef Liver 4 oz. 80
Chicken (dark) 4 oz 100
Chicken (light) 4 oz 88
Egg one 62
Beans one cup 4
Freshwater Fish 4 oz 74
Ground Beef 4 oz 80
Ham 4 oz 1700
Hotdog one 585
Lamb 4 oz 74
Peanuts 1 oz 228
Pork Bacon one slice 155
Pork loin 4 oz 74
Ribs 4 oz 105
Salmon 4 oz 62
Shellfish 4 oz 400
Shrimp 4 oz 238
T-bone Steak 4 oz 80
Tuna in water 4 oz 400
Turkey (dark) 4 oz 87
Turkey (light) 4 oz 72
Veal 4 oz 78
 

Sodium Content: Grains

Food Serving Size Sodium mg
Bran flakes 3/4 cup 220
Cooked Grain Cereal 1 packet 250
Corn Flakes 1 cup 290
English Muffins one 360
Hamburger Bun one 241
Pancake one 430
Pasta 1 cup 7
Rice one cup 4
Shredded wheat one 0
Waffles one 230
White Bread 2 slices 246
Whole Wheat Bread 2 slices 320
 

Sodium Content: Dairy Products

Food Serving Size Sodium mg
Buttermilk one cup 260
Cheese (american) 1 oz 443
Cheese (cheddar) 1 oz 175
Cheese (grated parmesan) one tablespoon 93
Cheese (swiss) 1 oz 74
Cottage Cheese one cup 918
Cream Cheese one tablespoon 43
Milk (whole milk) one cup 120
Milk (1% low-fat) one cup 115
Milk (2% low-fat) one cup 115
Milk (skim) one cup 138
Yogurt one cup 115
 

Try to find dairy products that are low-sodium and low in fat. Many producers are now making low-fat or reduced sodium brands of yogurt, milk and cheese. To aid in reducing the amount of saturated fat in your diet, look for milk that is 1% low-fat or 2% low-fat. You can also try skim milk, although slightly higher in sodium, skim milk is lower in fat and cholesterol than whole milk. Although egg whites are not high in fat and cholesterol, egg yolks should be avoided for a low sodium diet. A low cholesterol egg substitute may be used in cooking recipes when preparing meals

Low Sodium Recipe : Diet Planner

When planning your low sodium or low salt diet, you should choose foods following these general guidelines for a healthy and nutritional diet:

Vegetables
five servings per day
Fruit
five servings per day
Proteins
three servings per day
Grains
five servings per day
Dairy Products
two servings per day

Sample Low Sodium Recipe : Diet Menu

Breakfast Lunch Dinner
Fresh Fruit Roast Turkey Grilled Chicken
Low sodium cereals Fresh carrots Steamed vegetables
Milk Apple sauce Baked Potatoes
Low sodium bread Low sodium crackers Salad with low-sodium dressing

Low Sodium Recipes and Seasoning

Always try to use fresh ingredients and foods with no salt added. Stay away from processed foods such as canned soups, vegetables, frozen dinners, and gravy sauces. If you're eating processed foods, then use only low sodium canned soups and fresh or frozen, no salt added salt canned vegetables.


Eating Out : Low Sodium Restaurant Dining

When eating out at restaurants, choose steamed fish, chicken, vegetables or salads.

Salt Alternatives - Salt Substitutes

Ask your doctor about using salt alternatives or a salt substitute. Salt alternatives often contain potassium which may cause harmful interactions if you are taking certain medications.