Follow Me:

Facebook Instagram Threads Linkedin X-twitter Youtube

How to Cook Delicious Low-Sodium Meals: Tips and Recipes by Chef Abdul

Reducing sodium doesn’t mean sacrificing flavour. By using fresh ingredients, bold herbs, and smart cooking techniques, you can create satisfying, low-sodium meals that are bursting with taste. Chef Abdul shares practical tips and delicious recipes to make your low-sodium cooking journey easy and enjoyable.

  1. Tips for Low-Sodium Cooking

Use Fresh Ingredients

  • Opt for fresh vegetables, lean proteins, and whole grains to avoid the added sodium found in processed foods.
  • Avoid canned products unless labelled “low sodium” or “no salt added.”

Embrace Herbs and Spices

  • Use fresh herbs like basil, parsley, cilantro, rosemary, and thyme to add layers of flavour.
  • Experiment with spices like paprika, cumin, turmeric, and cinnamon for depth.

Add Acidity

  • Brighten dishes with lemon juice, lime juice, or vinegar. These can mimic the flavour-enhancing qualities of salt.

Incorporate Umami

  • Use natural umami-rich ingredients like mushrooms, tomatoes, garlic, or nutritional yeast to boost flavour.
  • Low-sodium soy sauce or coconut aminos can add depth when used sparingly.

Make Homemade Stocks and Sauces

  • Store-bought broths and sauces often contain high sodium levels. Create your own using fresh ingredients and freeze portions for convenience.
  1. Delicious Low-Sodium Recipes

Garlic Herb Lemon Chicken

Ingredients:

  • 4 boneless, skinless chicken breasts (about 150 g each)
  • 20 ml olive oil
  • 15 g minced garlic
  • 10 g fresh parsley, chopped
  • 10 g fresh rosemary, chopped
  • 30 ml lemon juice
  • Ground black pepper to taste

Instructions:

  1. Preheat oven to 200°C (400°F).
  2. Rub chicken breasts with olive oil, garlic, parsley, rosemary, lemon juice, and black pepper.
  3. Place chicken on a baking sheet and roast for 25-30 minutes or until the internal temperature reaches 75°C (165°F).
  4. Serve with steamed vegetables or a green salad.

Chef Abdul’s Tip:
Marinate the chicken for 30 minutes to infuse deeper flavour. 

Vegetable Stir-Fry with Coconut Aminos

Ingredients:

  • 300 g broccoli florets
  • 200 g snap peas
  • 1 red bell pepper, sliced
  • 1 carrot, julienned
  • 2 cloves garlic, minced
  • 15 ml coconut aminos (soy sauce alternative)
  • 10 ml sesame oil
  • 1 tsp grated ginger
  • Toasted sesame seeds (optional)

Instructions:

  1. Heat sesame oil in a wok or large skillet over medium heat.
  2. Add garlic and ginger, sautéing until fragrant.
  3. Toss the broccoli, snap peas, bell pepper, and carrot. Stir-fry for 5-7 minutes or until vegetables are tender-crisp.
  4. Drizzle with coconut aminos and mix well.
  5. Garnish with sesame seeds before serving.

Chef Abdul’s Tip:
Add a squeeze of lime juice for an extra layer of flavour.

Quinoa Salad with Lemon-Tahini Dressing

Ingredients:

  • 200 g cooked quinoa
  • 100 g cherry tomatoes, halved
  • 50 g cucumber, diced
  • 30 g red onion, finely chopped
  • 10 g fresh parsley, chopped
  • 15 ml tahini
  • 30 ml lemon juice
  • 15 ml olive oil
  • Ground black pepper to taste

Instructions:

  1. combine quinoa, cherry tomatoes, cucumber, red onion, and parsley in a large bowl.
  2. whisk tahini, lemon juice, olive oil, and black pepper in a small bowl.
  3. Pour the dressing over the quinoa mixture and toss until well combined.
  4. Serve chilled or at room temperature.

Chef Abdul’s Tip:
Add a handful of toasted nuts or seeds for crunch and added nutrients.

Roasted Sweet Potato and Chickpea Bowl

Ingredients:

  • 2 medium sweet potatoes, cubed
  • 200 g canned chickpeas (no salt added), drained and rinsed
  • 20 ml olive oil
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 100 g spinach or arugula
  • 30 ml balsamic vinegar
  • 10 g sesame seeds (optional)

Instructions:

  1. Preheat oven to 200°C (400°F).
  2. Toss sweet potatoes and chickpeas with olive oil, smoked paprika, and cumin. Spread on a baking sheet.
  3. Roast for 25-30 minutes, stirring halfway through.
  4. Serve over a bed of spinach or arugula, drizzled with balsamic vinegar.
  5. Sprinkle sesame seeds on top, if desired.

Chef Abdul’s Tip:
Pair with a dollop of plain yoghurt (unsweetened) for added creaminess.

Cauliflower and Lentil Soup

Ingredients:

  • 1 head cauliflower, chopped
  • 200 g red lentils, rinsed
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tsp turmeric
  • 1 tsp ground coriander
  • 1.5 L low-sodium vegetable stock
  • 15 ml olive oil
  • Ground black pepper to taste

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion and garlic; sauté until softened.
  2. Stir in turmeric and coriander, cooking for 1 minute to release their aroma.
  3. Add cauliflower, lentils, and vegetable stock. Bring to a boil, then reduce heat and simmer for 20-25 minutes, until lentils are tender.
  4. Blend partially with an immersion blender for a creamy texture, leaving some chunks.
  5. Season with black pepper and serve hot.

Chef Abdul’s Tip:
Garnish with fresh cilantro or a swirl of coconut milk for added richness.

Final Thoughts

Cooking low-sodium meals maximises natural flavours with fresh ingredients and creative seasoning. As Chef Abdul always says, “When you embrace nature’s bounty, every meal becomes a celebration of taste and health.” With these recipes and tips, you can enjoy nutritious, flavourful dishes while keeping your sodium intake in check.

Share

Facebook Instagram Threads Linkedin X-twitter Youtube

Chef Abdul © Copyright 2024. All rights reserved.