Low Sodium Desserts

Here are some wonderful low sodium dessert recipes, it’s not always easy finding a dessert that is not full of sugar and salt, but here are a few gems.

BLUEBERRY CHIA SEED PUDDING

Chia seeds are a super seed filled with fiber, protein and omega-3 fatty acids. On top of being really good for you, they taste great, especially when combined with berries.

INGREDIENTS

• 3 tablespoons whole chia seeds
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground cardamom (optional)
• 1/2 cup hot water or Oat milk or a nut milk
• 1/2 cup washed organic berries
• 2 tablespoons hemp seeds (or raw pumpkin or sunflower seeds)
• 2 tablespoons unsweetened coconut flakes (optional)

Preparation

In a medium bowl, combine the chia seeds, cardamom, and cinnamon and pour the hot water over the mixture. Let rest to firm up, about 20-30 minutes.

Wash the fruit and slice into bite-sized pieces if needed.

Top the thickened chia seed pudding with berries, coconut flakes and any other seeds. Enjoy!

Nutritional analysis per serving (with water)

Calories: 262 • Fat: 16 g • Cholesterol: 0 mg • Fiber: 13 g • Protein: 12 g • Carbohydrates: 24 g • Sodium: 7 mg

BANANA SPLIT

 This plant-powered banana split incorporates some of the best health-promoting ingredients. Both berries and nuts are good for your heart and have been shown to reduce or prevent type 2 diabetes.

Prep time: 3 minutes

Servings: 1

Ingredients:

• 1 banana
• 3-oz unsweetened non-dairy yogurt
• 1 cup mixed berries
• 1 tbsp peanut or almond butter
• 1 tbsp walnuts or cashews

Directions:

1. Cut the banana in half lengthwise.
2. Place in a bowl or a plate and top with non-dairy yogurt and berries.
3. Drizzle with nut butter. (You may have to heat it to make it runny.)
4. Garnish with nuts and serve.

Ginger Poached Pears

This has such a wonderful combination of flavors with the combination of the ginger and wine with the sweetness of the honey it is an absolutely delicious low sodium dessert.

Ingredients

3 cups of water

1 cup Dry White wine

2 tablespoons port or red wine

¼ cup Manuka Honey

1 piece of fresh ginger (¾ inch)

4 Ripe firm Bartlett Pears

1 Vanilla Bean (split in half lengthwise)

Low Sodium Shopping Here

Cooking Instructions

Bring all ingredients except pears to a simmer over medium-high heat in a large saucepan. 

Reduce heat to medium-low; cook 5 minutes.

Meanwhile, peel pears and cut in half lengthwise. Use a small spoon,scoop out core and seeds from each half, leaving stems intact. Trim fibrous strip from center with a paring knife. Gently lower pears into pot. If not completely covered by liquid, lay a piece of parchment paper directly on pears.

Cook until a paring knife slides easily into pears, meeting slight resistance, 15 to 20 minutes. 

Remove from heat; let cool in liquid 30 minutes. 

Transfer pears to a large bowl; cover with parchment paper. Cook liquid over medium heat until syrupy, about 15 minutes; discard vanilla pod and ginger. Let cool. 

Serve two pear halves in each bowl; spoon syrup over pears.

Low Sodium Blueberry Pies

These are a nice treat if you have the access to Pillsbury products, each pie has approximately 170 mg of sodium.

Ingredients

1/2 tbsp. cornstarch

2 cups blueberries, fresh or thawed from frozen

2 tbsp. granulated white sugar

1/2 tbsp. lemon juice

1/8 tsp. vanilla extract

1 package refrigerated Pillsbury Crescent Recipe Creations Seamless Dough Sheet

Directions

In a small nonstick pot, combine cornstarch with 1/3 cup cold water, and stir to dissolve. Add blueberries, sugar, lemon juice and vanilla extract.

Set heat to medium. Stirring frequently (mixture will boil), cook until mixture is thick and gooey, 16 - 18 minutes.

Transfer to a medium bowl, and let cool completely, about 1 hour.

Meanwhile, preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick spray.

On a lightly floured cutting board, roll or stretch out dough into a large rectangle of even thickness, at least 12" X 9". Evenly cut dough into 12 squares. Place each square in a muffin cup, and press it into the bottom and up along the sides. Bake until golden brown, 10 - 12 minutes.

Let cool completely, about 15 minutes.

Chocolate & Nut Butter Bites

This little chocolate delite only takes a few minutes to make and has only 6 mg of sodium per serving size: 2¼-ounce squares chocolate, 1 teaspoons nut butter and is only 79 calories.

Ingredients

8 ¼ ounces bittersweet chocolate squares

4 tablespoons of almond, cashew or pistachio butter

Preparation

Top each piece of Chocolate Square with ½ teaspoon of nut butter of your choice.

Pumpkin Pie

Get Your Low Sodium Pumpkin Pie Recipe HERE