Low-salt recipes to try

Less salt, more health: Low-salt recipes to try

17.03.2022

Paying attention to our daily salt intake is important as it can help us improve our health and prevent certain diseases. Low-salt recipes are a great way to lower our salt consumption and they can be really tasty too! 
 
Low-salt recipes: Pasta al limone
 
Ingredients for two people:
160g spaghetti
20g butter 
1 tbsp. oil
1 lemon (untreated) 
ground black pepper, chives or thyme
 
Preparation:
Grate the zest of an untreated lemon avoiding the white part. Peel the lemon and cut it into cubes. Heat the butter or oil in a small saucepan, add the diced lemon. Add the zest and cook for two minutes. Boil the pasta until slightly soft (al dente), preferably in unsalted water. If you want to add salt to the pasta, you can add a little towards the end of cooking, so that not too much salt is absorbed. Drain the pasta and add to the pan, add the lemon sauce, mix well and sauté for a minute or so. Add a bit of ground black pepper and chives or thyme. 
Low-salt recipes to try - potatoes with paprika


Low-salt recipes: Potatoes with paprika
 
Ingredients for two people:
2 small potatoes 
1 garlic clove
paprika powder
1 tbsp. breadcrumbs
2 spoons extra virgin olive oil
 
Preparation:
Peel and cut the potatoes into cubes and place them in a baking tray.
Smash the garlic.
Add the breadcrumbs and paprika to the smashed garlic.
Cover the potatoes with the mixture and drizzle with extra virgin olive oil.
Bake until cooked.

 
Low-salt recipes to try - Fennel & orange salad

Low-salt recipes: Fennel & orange salad
 
Ingredients for two people:
1 fresh fennel
1  orange
1 ½ tbsp. extra virgin olive oil 
1 tsp. apple vinegar
ground black pepper
 
Preparation:
Wash the fennel and cut it into thin slices.
Slice the orange removing the pith (white part). Place the slices in a salad bowl together with the fennel.
Mix the oil and the vinegar and drizzle over.
Sprinkle with ground black pepper. Dress the salad with the dressing and season to taste with a little pepper.
Tip: You can add a teaspoon of mustard to the oil and vinegar mix to make the recipe even tastier. 

 
Broad beans & chicory - Low-salt recipes to try

Low-salt recipes: Broad beans & chicory
 
Ingredients for two people:
150g dried broad beans
300g chicory
2 tbsp. extra virgin olive oil
 
Preparation:
Wash and soak the broad beans overnight (approx. 10 hours).
Rinse them under running water and boil them for about one hour.
Meanwhile, boil the chicory.
As soon as the beans are cooked, drain them leaving a bit of the cooking water.Then smash them.
Drain the chicory and place it in a plate. Add the mashed broad beans and drizzle with extra virgin olive oil. 
Tip: This dish goes very well with sliced raw red onion, a bit of vinegar and oil.  

 
Low-salt recipes to try - Vegetables with curry and basmati rice
 
Low-salt recipes: Vegetables with curry and basmati rice 
 
Ingredients for two people:
160g basmati rice
½ onion 
100g courgettes 
50g carrots 
50g peas (frozen) 
50g cabbage 
2 tbsp. extra virgin olive oil
curry (as much as you wish)
 
Preparation:
Boil the basmati rice. Wash all the vegetables. Chop the onion and cabbage. Dice the carrots and courgettes. Pour a tablespoon of oil into a frying pan. Stir in the chopped onion and fry for about 2 minutes. Add the carrot and cabbage and fry for a few minutes. Cover with water and simmer for a further 5 minutes. Add the frozen peas and continue cooking for another 10 minutes. If necessary add more water. Then add the curry powder in order to add some extra flavour. Add the diced courgettes and finish cooking. Add a bit of oil to the vegetable mix. Place the rice in a plate and spoon the vegetables over it.