Healthy and Delicious Low Sodium Breakfast Recipes

Written by Luisa Davis on . Posted in food

Low salt breakfast refers to a part of your diet, extremely low on its sodium content. Owing to many of the health benefits of a low sodium diet; and breakfast as an important meal of the day, this article, in particular, discusses the basics of low sodium breakfast food along with well related low sodium breakfast recipes, to give your day a refreshing kick start.

Restricting sodium intake is an integral part of such a diet plan, which states that a person should take no more than 1500 mg of sodium per day, meaning not more than 300 mg sodium per meal. The most effective way to reduce sodium intake is by omitting the salt altogether from every other recipe.

If needed, add a very small amount just to add enough flavor. Moreover, any processed or store packed food item should also be avoided, especially when the label reads high sodium figures. With a little change of habit, salt-free breakfast can prove to be life-saving for all especially for people suffering from hypertension, high blood pressure, and other cardiovascular diseases.

Low Sodium Diet

Sodium being an essential mineral maintains the fluid balance in our body. It is present in different forms all around us and in our food. A sufficient amount of sodium intake is necessary to keep the natural processes of our body working whether it’s in our kidneys or nervous system.

The minimum sodium requirement for the human body is 500 milligram per day. Any amount lower than this can cause sodium deficiency, which is not a problem these days as the food we generally take in is high contains more sodium than ever. From the table salt to the processed food products, it’s everywhere. So, we need to be more cautious and keep the sodium level in check through a low sodium diet.

A low sodium diet suggests that a person should take 1500-2400 mg sodium per day at most. Any amount greater than that can be harmful especially for patients with hypertension. Some people also have blood pressure sensitivities or Meniere’s disease; they also cannot endure high sodium diet. Thus, for all such problems, low sodium is the right answer.

Low Sodium Breakfast

A fresh start in the morning through a health-oriented diet can make your whole day better. That is why through this piece of article we claim to bring you some inspiring and delicious low sodium breakfast recipes and ideas. Simply avoid using salt in any amount and processed food containing sodium.

To make your breakfast low in sodium, you can opt for fresh fruits, vegetables, and grains. Some of the recipes discussed in this article will help you understand how you can avoid sodium while enjoying the tempting flavors.

What to Avoid

When it comes to reducing sodium, we instantly think of omitting salt from our diet. What we don’t know is many other food items contain high traces of sodium, and they all should be avoided. The list including the following main food products.

  • Worcestershire sauce
  • Soy sauce
  • Onion salt
  • Garlic salt
  • Bouillon cubes
  • Processed meats: bacon, sausage, ham
  • Canned soups and vegetables
  • Fast foods
  • Potato chips
  • Frozen dinners
  • Cured Meats

What to Have on Low Sodium Breakfast

As now we know what food items cannot be taken on a low sodium diet. Here comes the time to unveil the items allowed on such plan so that you can enjoy great flavors and aroma. Following list contains the ingredients which do not contain sodium or have it in a very small amount. These items are categorized into different series and enlisted as per routinely needs of the person.

  • Seasonings: Black, cayenne, or lemon pepper, mustard, some chili or hot sauces
  • Most fresh fruits and vegetables, exceptions: celery, carrots, beets, and spinach
  • Herbs: Dried or fresh garlic, garlic/onion powder (no salt), dill, parsley, rosemary, basil, cinnamon, cloves, paprika, oregano, ginger, vinegar, cumin, nutmeg
  • Dried beans, peas, rice, lentils
  • Macaroni, pasta, noodles, rice, barley
  • Honey, sugar
  • Unsalted butter
  • Unsalted dry curd cottage cheese
  • Fresh beef, pork, lamb, fish, shrimp, egg
  • Milk, yogurt
  • Hot cereals
  • Club soda, coffee, seltzer water, soy milk, tea

Benefits of Low Sodium Diet:

What good can come out of a low sodium diet? That is the question many of the people ask.  Is it only related to blood pressure? Or is there anything else which is affected by it. Well to answer this, we have brought all the benefits of a low sodium diet under one heading and here are some of the known advantages of a low sodium diet.

  1. Reduced Hypertension: Hypertension is a health condition in which the body experiences fluid imbalance. Excess fluid is retained in the blood, and it causes swelling, pain, high pressure in the blood vessels, etc. People suffering from such condition has high sodium to potassium ratio in the kidneys. Low sodium diet can keep this condition in check, and it maintains an equal sodium to potassium balance thus reducing hypertension.
  1. Improved Mental Health: Our nervous system also works through a balance of sodium and potassium in the cells. The impulse generated largely depends on it. High sodium can trigger bad impact on mental condition. People suffering from irregular electric discharge in the brain can switch to low sodium diet in order to avoid and alleviate such condition. This diet also deals with a number of other mind complexities.
  1. Controlled Blood Pressure: Hypertension and high blood pressure are both linked to one another. They have causal relation, and both the conditions are affected by the amount of sodium we take. High sodium can cause high blood pressure. Low sodium diet gives a better alternative to controlling blood pressure.
  1. Effective in Heart Conditions: Continuous hypertension and high blood pressure also affect the heart and its functioning. Constant pressure in the blood vessel affect the functioning of the heart. That is why low sodium diet also ensures improved heart condition.

Ideas & Recipes

With the basic understanding of low sodium diet, it’s about time to discuss some of the salt-free breakfast recipes. These recipes do not only provide a healthy alternative but also guarantees amazing flavors and inspiring aromas. And this can all be made possible with the good use of fresh fruits, yogurt, milk, oats, and cereals.

Here are some flavorsome recipes which can be easily opted for a low sodium diet. Making these at home will let you explore many other varieties you can try. By just changing fruits and nuts, you can experience new flavors with the same basic recipe.

Spiced Apple Oatmeal

Oatmeal in the morning is unavoidable. It is the much-needed healthy kick start for the day. This oatmeal recipes are distinctive because of its spices and the mildly sweet apple flavor. It has a strong taste of molasses, ginger, and nutmeg. It makes good use of creamer. Serve with your favorite nuts on top.

Serves: 10

Prep Time: 15 minutes

Cooking Time: 5 hours

Ingredients:

  • 2 tablespoons lemon juice
  • 2 tablespoons molasses
  • 1/2 cup brown sugar
  • 3 teaspoons cinnamon, ground
  • 1 teaspoon nutmeg ground
  • 1/2 teaspoon ginger ground
  • 1/2 teaspoon allspice ground
  • 1/4 teaspoon salt
  • 4 apples, peeled and cut into  slices
  • 2 cups steel-cut oats
  • 2 large Nellie’s Free Range Eggs
  • 2-1/2 cups water
  • 2 cups 2% milk
  • 1 cup refrigerated vanilla dairy creamer
  • Chopped pecans and additional milk, optional

Instructions:

  1. Add apples to the base of a greased 4-quart slow cooker.
  2. Mix brown sugar with molasses, nutmeg, ginger ground, allspice, lemon juice, salt and cinnamon in a bowl.
  3. Pour this mixture over the apples.
  4. Now spread a layer of oats over this mixture.
  5. Beat eggs with milk, water, and creamer and pour it over the oats.
  6. Cover the slow cooker and cook for 5 hours on low setting.
  7. Garnish with pecans and serve.

Nutrition Facts:

  • Calories 290
  • fat 7g
  • saturated fat 3g
  • cholesterol 49mg
  • sodium 109mg
  • carbohydrate 53g
  • sugars 30g
  • fiber 5g
  • protein 7g

Pumpkin Cream of Wheat

This recipe is not that popular but worthy of trying as a healthy morning meal. It has a rich blend of cream of wheat and half n half cream. Pumpkin adds lots of vitamins and minerals to the recipe along with a large number of calories. For the best experience, add a splash of milk before serving. You can also store the meal in the refrigerator for a day.

Serves: 2

Prep Time: 5 minutes

Cooking Time: 5 minutes

Ingredients:

  • 1/2 cup 2% milk
  • 1/4 cup half-and-half cream
  • 3 tablespoons Cream of Wheat
  • 1/4 cup canned pumpkin
  • 2 teaspoons sugar
  • 1/8 teaspoon ground cinnamon
  • Additional 2% milk

Instructions:

  1. Mix cream, milk and cream of wheat in a bowl.
  2. Heat this mixture for 1 minute in the microwave.
  3. Beat well until mixed then pour it into a saucepan.
  4. Cover the saucepan and cook for 2 minutes while stirring occasionally.
  5. Add cinnamon, sugar, and pumpkin.
  6. Serve with milk on top.

Nutrition Facts:

  • Calories 314
  • fat 9g
  • saturated fat 6g
  • cholesterol 39mg
  • sodium 96mg
  • carbohydrate 46g
  • sugars 18g
  • fiber 4g
  • protein 10g

Puffy Cinnamon-Apple Omelet

You might have tried many different omelet recipes, but this one is entirely unique and best to enjoy on a low sodium diet. So, scroll ahead and enjoy the best combination of the following ingredients. For a good puffy texture, whisk the egg white well before incorporating other ingredients. Serve it with rich toppings, with apple slices, cinnamon, and sugar.

Serves: 4

Prep Time: 15 minutes

Cooking Time: 20 minutes

Ingredients:

  • 3 tablespoons all-purpose flour
  • 1/4 teaspoon baking powder
  • 3 tablespoons sugar
  • 2 large eggs, separated
  • 3 tablespoons fat-free milk
  • 1 tablespoon lemon juice

Topping:

  • 1 teaspoon sugar
  • 1 large apple, peeled and sliced
  • 1/4 teaspoon ground cinnamon

Instructions:

  1. Set your oven to 375 degrees F.
  2. Mix baking and flour in a bowl.
  3. Beat egg yolks with lemon juice and milk in another bowl.
  4. Add in flour mixture and mix well.
  5. Whisk egg whites in an electric mixer until foamy.
  6. Gradually stir in sugar while beating.
  7. Add this mixture to the flour batter while folding in gently.
  8. Pour the batter into a 1-quart greased baking pan.
  9. Top it with apple slices, sugar and cinnamon ground.
  10. Bake for 20 minutes.
  11. Slice and serve.

Nutrition Facts:

  • Calories 249
  • fat 5g
  • saturated fat 2g
  • cholesterol 212mg
  • sodium 130mg
  • carbohydrate 44g
  • sugars 32g
  • fiber 2g
  • protein 9g

Grain-Free Apple Pie Granola

Granola is an all-time favorite recipe of all. Whether its side meal, snack, dessert or breakfast, granola is a variety of its forms is used to give an instant energy boost. This granola is unique as it is grain free and baked first as an apple pie. Once baked and cooled it can be later broken into pieces. You can easily store it in a sealed jar at some dry and cool place.

Serves: 4

Prep Time: 15 minutes

Cooking Time: 15 minutes

Ingredients:

  • 2 tablespoons coconut oil
  • 1/2 cup finely chopped almonds
  • 1/2 cup sweetened shredded coconut
  • 1/4 cup pine nuts
  • 1/4 cup chopped walnuts
  • 1/4 cup chopped pecans
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground nutmeg
  • 1 teaspoon vanilla extract
  • 2 tablespoons maple syrup
  • 1/4 cup chopped dried apples

Instructions:

  1. Set your oven to 350 degrees F.
  2. Preheat coconut oil in a pan and stir in all the ingredients except apples.
  3. Stir cook for 1 minute then add chopped apple.
  4. Add this mixture to a baking dish lined with aluminum foil.
  5. Bake for 15 minutes with occasional stirring.
  6. Allow it to cool then break into pieces.
  7. Serve.

Nutrition Facts:

  • Calories 204
  • fat 17g
  • saturated fat 6g
  • cholesterol 0
  • sodium 19mg
  • carbohydrate 11g
  • sugars 8g
  • fiber 2g
  • protein 3g

Conclusion

Now you know the number of the low sodium breakfast options available for your morning table. By being a bit more cautious, avoiding salt and reading into the content of the food products this diet plan can be easily incorporated to have a delicious and healthy low sodium breakfast.

A good dietary plan is indeed essential for the prevention and cure of various bodily diseases. It is usually best to start with small gradual changes and then work it through, to the highest level. Same is true for no sodium breakfast foods. Always remember to be consistent and be progressive while enjoying the goodness of all the ingredients.

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Luisa Davis

Luisa Davis

Luisa Davis is a frelance writer and foodie based in Portland, California. Though raised on her mother's homestyle Italian cooking, she has spent most of the last five years traveling and immersing herself in other countries' cuisines. Her work have been published in various publications, both online and offline.

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