10 Easy Low Sodium Snacks

10 Easy Low Sodium Snacks

Making your own snacks at home is so much healthier for you,you are able to control the sugar, sodium and fat content. All whole fruit is naturally low in salt, and in fact, fruits in general are high in potassium, which may help balance out the negative effects of sodium on health. Here are 10 easy low sodium snacks for you to try.

Fruit Smoothie

For a healthy, satisfying smoothie, blend one cup of dairy plant-based milk, one cup of fruits or veggies and a teaspoon of a low-sodium nut butter.

Vegetable and Dip

Pair raw veggies like baby carrots, broccoli, cucumber, cauliflower, radishes, red bell pepper, and cherry tomatoes with two tablespoons of low-fat, low-salt dressing or a Greek-yogurt based dip, and you've got a filling low-sodium snack that comes in under 200 calories.

Apple and Peanut Butter

Try combining a tablespoon of low-salt or salt-free nut butter with a sliced medium apple for a snack that's less than 200 calories.

Nuts

Try making your own low-sodium trail mix by combining 20 almonds, a small box of raisins, about a dozen cranberries and ¼ cup of sunflower seeds.

You can eat 14 raw almonds without hitting the 100-calorie mark. Plus, they’re rich in fiber and protein, which help keep hunger at bay. There is no sodium content in raw almonds.

5 Easy Low Sodium Popcorn Recipes

The perfect snack for sitting down and watching your favorite TV program, but be careful what you add to your popcorn. Here are 5 of my favorite low sodium popcorn recipes for you to try.

Orange Rosemary: Toss with 1/2 teaspoon rosemary, 1/8 teaspoon orange zest, and 1 dash garlic powder.

Parmesan Parsley: Toss with 3 tablespoons freshly grated Parmesan cheese and 1 teaspoon finely minced fresh parsley.

Spicy Paprika: Toss with 3/4 teaspoon chili powder and 1/4 teaspoon paprika.

Italian: Spray with olive-oil cooking spray and toss with 1 teaspoon Italian seasoning and 1/4 teaspoon garlic powder.

Vegan Cheese: Drizzle with 1 teaspoon coconut oil and toss with 1 1/2 tablespoons nutritional yeast.

Roasted Chickpeas

Rinse a can of garbanzo beans (to eliminate some of the sodium), toss them in oil, and bake at 350 degrees for about 40 minutes, she advises. Then toss with a mix of any low- or no-salt seasonings of your choice. Try curry powder, paprika, cumin, or chili powder for a spicy kick. 

Roasted Beets

 Beets are full of antioxidants and fiber, they are a great low sodium snack as they have proven to lower blood pressure,  it is definitely a super vegetable you need on a low sodium diet.

Turmeric Bombs

Turmeric is a super spice, it has anti inflammatory and here is a great way to add turmeric into your daily diet, these DIY turmeric supplements contain black pepper and quercetin – two ingredients shown to improve the bioavailability of the curcumin that is found in turmeric.

Kale Chips

Season kale leaves with your choice of herbs and spices and bake for 15 to 25 minutes at 250 degrees. Try experimenting with more exotic flavors like maple syrup and balsamic vinegar.

Avocado Dip

Avocado is one of those fruits you can never have enough recipes for..

Parfait

This is my sweet treat, it is sweet and creamy. Simply layer several spoonful's of plain low- or no-fat Greek yogurt with some blueberries, raspberries or ripe fruit slices. Parfaits are a tasty way to combine flavors and textures that make them a satisfying snack. For variety, sprinkle chopped, unsalted nuts between the layers.

Here are 10 Low Sodium Snack Recipes

Salsa

Ingredients

• 8 or 9 cocktail tomatoes (about 8 ounces), quartered
• 2 green onions, white and light green parts only, chopped
• 1 jalapeño pepper, seeded and chopped
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon fresh lime juice

Directions

1. Place tomatoes, onions, jalapeño, cilantro, and lime juice into food processor or shop up finely to your required texture.
2. Pulse until salsa is the consistency you like.
3. Store in refrigerator for up to three days.
   If you don’t like spicy salsa, replace the jalapeno with about 1 tablespoon mild banana pepper or green bell pepper.

Low Sodium Snack Mix

Here is a great low sodium snack mix I keep in my car or in your desk so any time you get a craving have 1/4 cup of this low sodium snack mix and you will get past that hungry period before your next meal.

Ingredients

½ cup unsalted silvered almonds

3 cups whole grain unsweetened cereal (Can mix cereals)

1 cup unsalted, dry roasted soy nuts

1 cup unsalted, dry roasted peanuts

1/2 cup sunflower seeds

½ cup dried cranberries

½ cup seedless raisins

½ cup diced dried apricots (or choice or additional unsweetened dried fruit – such as mixed berries or figs or dates)

Preparation

Mix all ingredients together in a large bowl and serve.

Nutritional information: Makes 28 servings Serving size: ¼ cup

Calories: 110, Fat: 6 g, Saturated Fat: 0.5 g, Sodium: 35 mg 

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood. This sandwich has 405 mg of sodium.

These are 10 very easy low sodium snacks, but if you would like some store bought there are more and more becoming available.

Veggie & Hummus Sandwich

Ingredients

2 slices whole-grain bread

3 tablespoons hummus

¼ avocado, mashed
1/2 cup mixed salad greens

¼ medium red bell pepper, sliced

¼ cup sliced cucumber

¼ cup shredded carrot

Preparation

Spread one slice of bread with hummus and the other with avocado. Fill the sandwich with greens, bell pepper, cucumber and carrot. Slice in half and serve.