Soon after joining my fitness pal online, I discovered that I was eating entirely too much sodium. I forget how much sodium is in the foods I eat, especially if I was following a recipe on a pre-packaged box of some sort. I started experimenting with foods that were inexpensive, easy, and really healthy. Since I was looking for ways to cut out my sodium on a daily basis, I have recipe for breakfast, lunch, and dinner that are all fairly simple.
A low sodium breakfast omelet
- White or brown rice
- 2 eggs
- ¼ cup of mozzarella cheese
It is both filling and low in sodium. I cook the rice first, or I cook a whole pot of rice at the beginning of the week. I put the rice in a non-skillet, let it heat up for a couple of minutes. Then I add the eggs and spinach. Once the eggs are cooked and the spinach is wilted (three to five minutes), I fold it in half, top with the cheese, and allow it to cook for about a minute longer. Add the salsa once you’re ready to serve it. I don’t add any salt. The salsa and cheese gives it plenty of flavor.
A grilled sandwich with low sodium for lunch
- Slice of red onion
- All natural turkey breast
- Wheat toast
- Slice of tomato
- Romaine lettuce
I don’t literally grill it because that requires the use of butter or oil to toast the bread in the pan. Instead I place the bread inside of the toaster first. The red onion will add flavor to the sandwich without the use of pickles, mustard, or mayonnaise. The slice of tomato will also keep the sandwich from seeming too dry.
Stuffed peppers: low sodium, for lunch or for dinner.
- White or brown rice
- Stewed tomatoes (four fresh tomatoes)
- Turkey burger
- Green peppers
- Pinch of mozzarella cheese (for each pepper).
Start by cooking the rice and browning the turkey burger. Add four tomatoes cut into slices to the turkey burger as well as some minced garlic and pepper (red, black, or white). Cover the turkey burger and tomatoes and allow them to simmer into somewhat of a stew (about fifteen on low-medium heat). You can also purchase a can of stewed tomatoes to add to the turkey burger instead of the fresh tomatoes. Cover the rice until you are ready to stuff the green peppers with the rice and the stew. Make a slight cut on the bottoms of the green peppers so they can stand up. Stand the stuffed peppers up in a large pot and cover. Allow the peppers to steam and simmer for up to thirty minutes with the stuffing already inside. Just before serving place the cheese on the top of the peppers. It makes four servings.