February 2010 - Vol 5 Issue 2

Low Sodium Snacks
Simple snacks that taste great
by Michelle Gibeault Traub, R.D.

Trying to avoid sodium is difficult if your diet is full of packaged foods. But, if you make your own snacks, you can skip the sodium and boost the flavor with natural ingredients that are healthier for your heart and your waistline.

Sodium Free Seasonings

Perked-up Popcorn

Air-popped popcorn is an excellent base for healthy seasonings. Popping your own popcorn is economical, high in fiber, low in calories, and sodium free.  

• Place ¼ cup of kernels in an air popper and pop corn into a large bowl with a fitted lid.
• When popping stops:
  For Sweet Corn – drizzle on pure maple syrup, honey or agave nectar. For Spicy Corn – drizzle on 1-2 tbsp of olive oil or spritz with butter spray (adds some sodium), then sprinkle with ¼ tsp onion powder, ¼ tsp garlic powder, and ¼ tsp paprika.
• Cover the bowl with the lid and shake to distribute the seasonings.

Seasoned Nuts

Packaged nuts are swimming in sodium, but buy unsalted nuts and you have a quick, healthy snack. If plain almonds, walnuts, pistachios, or cashews are too boring, try roasting nuts on a cookie sheet for a few minutes, and then toss with your own creative combination of the “Savory” or “Sweet” seasonings listed above, or follow the recipe for Mocha Almonds.

Homemade Potato Chips

Potatoes are a great source of potassium and vitamin C, and sweet potatoes are loaded with vitamin A. But, the oil chips are fried in adds lots of calories, and they are often covered in salt. By making your own chips you can maintain their nutritional value.

• Wash and thinly slice a sweet potato or russet potato.
• Preheat oven to 450 degrees.
• Grease a non-stick baking sheet lightly with olive or canola oil and place potato slices in a single layer.
• Place baking sheet in the oven and bake for 12-15 minutes, turning potatoes halfway through cooking time.
• Sprinkle with sodium free seasonings, or enjoy as they are.

Adora Calcium Supplement  

If you’re looking for a super-quick, low sodium snack, just grab an Adora Calcium Supplement in Dark Chocolate. With only .1 mg per disk, it is practically sodium free!

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