Spice it Up! Low sodium, high flavor
Eating heart healthy does not have to mean bland meals. Spices can be a great way to add flavor without adding sodium. Let's talk about how to spice up our lives with herbs and spices! We will discuss how we can live a heart-healthy life full of delicious, flavorful food, while keeping our sodium levels at a healthy level. Cutting the salt by trying other spices is a one small step you can take to support your amazing heart, especially during Heart Month!
Important Education Takeaways
Be a smart shopper. Read food labels with attention to milligrams (mg) of sodium per serving.
Look for Reduced Sodium, No Salt Added, and Low Sodium food products.
Learn more about the differences in low sodium, reduced sodium, and no salt added in our Ask the RD blog.
In this video we share tips on heart healthy ways to navigate the grocery story.
Focus on eating mostly fresh. Prepare more meals from scratch.
Reduce your reliance on processed foods, convenience items, and restaurant meals.
A great way to reduce the sodium in recipes is to make your own homemade stock.
Making your own salad dressings is a great way to control your salt intake. Our recipe collection has a wealth of delicious, homemade dressings to choose from.
Eating low sodium doesn’t have to be boring. Add flavor to your foods by using herbs, spices, garlic, onion, petter, citrus, vinegars, ect.
In addition to our low sodium recipes shared below, try our Salt-Free BBQ Rub.
Learn about salt cravings and options on what to eat instead.
Recipes
Recipe of the month: Tofu Crumble Street Tacos, Taco Truck Salsa Verde, Homemade Corn Tortillas
As always, this recipe is the showcase of our live taught, virtual cooking class. Our chef and registered dietitian bring the recipe to life as they walk you through food prep, swaps to meet dietary or taste preferences, plus tips and tools to support you being your own healthy chef at home.
Bonus recipe: Ginger-Turmeric Chicken & Rice Bowls
From Jamie’s kitchen to yours, our monthly bonus recipes are published on our website and social media the 4th Wednesday of each month. We invite you to browse our recipe collection and come back often to find more flavorful and heart-healthy recipes.
We invite you to join us for the live taught, virtual nutrition classes each month to gather more information on our nutrition topics. This is also an opportunity to ask topic-related questions of our experts as well as connect socially with attendees for idea sharing. As a registered participant for our In the Kitchen program, you receive a few reminders ahead of each scheduled monthly classes, but here’s an easy to remember schedule: Nutrition Education (30-minutes, 2nd Wednesday, 12pm), Cooking Class (up to 60-minutes, 3rd Monday, 12pm).
Contributing authors: Kayla Guillory, MS, RD, CDCES, diabetes educator, Providence Community Teaching Kitchen; Jamie Libera, RD, LD, CCTD, registered dietitian, Providence.