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7 Tips for Boosting Flavor Without Salt
If you hear “low-sodium foods” and think you’ll be giving up taste and enjoyment, think again! Healthy home-cooked meals made with quality ingredients and spices are packed with flavor. Whether you’re new to cooking or an experienced chef looking to lower the salt in your meals, these easy tips will help you make healthy dishes taste even better. 1. Add acids Citrus fruits (oranges, lemons, or limes) and vinegars play a key role in healthy cooking. Acids can act a little like salt in that they work to meld flavors together by bringing out the natural brightness of foods. Try making a quick
Shrimp Creole and Cauliflower Grits
In this twist to classic grits, corn is swapped out for cauliflower and white beans for a creamy alternative that pairs perfectly with the spice in the shrimp. You can swap out the chicken stock with a quick homemade stock using the shrimp shells. Consider buying Cajun seasoning (typically a mix of chili pepper, smoked paprika, cayenne, garlic, onion, salt, pepper, and herbs) to cut down on prep time—and it works as a great seasoning for vegetables. If purchasing, a salt-free Cajun seasoning is recommended. Watch how to make shrimp creole and cauliflower grits
Roasted BBQ Chickpeas
If you love BBQ chips but want to avoid the excess calories and fat, try these roasted BBQ chickpeas! Chickpeas, a plant-based protein, are high in fiber but naturally low in sodium and cholesterol-free. The savory taste of this dish comes from the BBQ spice blend, and the sweetness comes from 100% natural Splenda ® Stevia Sweetener. Serve at your next cookout or tailgate party!
Baked or Grilled Trout
This simple fish recipe is seasoned with salt-free lemon pepper and paprika for a low sodium, heart-healthy protein entree. If you like it spicy, you could also add a dash of cayenne pepper. This recipe calls for trout, but you could use the same seasoning and technique, grilling or baking, with your favorite fish fillet.
Spiced Shrimp With Grilled Lemon
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Slow-Cooked Whole Chicken
Did you know that you can cook a whole chicken in a slow cooker? This easy method results in tender, juicy chicken that cooks all day on its own. It's perfect for hot summer months when you don't want to have your oven on for hours cooking a whole chicken. Just start the chicken in the morning and by dinner time, you have a delicious chicken ready to go! And, you can make a simple pan gravy with the juices left in the slow cooker. Save leftover chicken for quick and easy lunches or dinners later in the week— check out this collection of easy leftover chicken recipes for ideas. And, save the
Slow-Cooked Meat Loaf
Cooking this meat loaf in a slow cooker means you can come home to a ready-to-eat dinner after a long day at work! Ground turkey replaces beef to make this comfort classic more diabetes-friendly. This recipe can be found in The New Soul Food Cookbook for People with Diabetes.
Vindaloo-Style Roasted Pork Tenderloin
This dish is popular among Anglo-Indian cooks in Goa in southwestern India. The term vindaloo comes from the Portuguese dish carne de vinha d’alhos. It’s a meat dish (usually pork) marinated in wine and garlic. Vindaloo recipes modify the Portuguese concept by substituting vinegar (usually palm vinegar) for the red wine. Kashmiri chili peppers and other spices were added as vindaloo dishes evolved.
Sweet & Savory Balsamic Chicken
You won’t be bored with this sweet and savory balsamic chicken because it’s packed with all kinds of flavor! The “sweet” in sweet and savory comes from balsamic vinegar and Splenda Brown Sugar Blend, which contains half the calories and sugar of regular brown sugar. This chicken recipe is a sure way to boost your protein intake at lunch or dinner. Pair it with your favorite whole grain and vegetable to complete your meal!
What can a registered dietitian nutritionist do for you?
Healthy eating is one of the strategies to manage or prevent diabetes. Making informed food choices is essential to living well with and preventing diabetes. To help you sort through all the information on the best eating plans, schedule an appointment with a registered dietitian nutritionist (RDN). They’ll help you navigate what will work best for you based on your health conditions, activity level, food preferences, culture, and so much more. What is a registered dietitian nutritionist? Registered dietitian nutritionists are food and nutrition experts that: Have at least a bachelor’s degree