No salt added!

When my dad was diagnosed with high blood pressure his doctor told him to avoid adding salt to his food and to choose foods that are low to no sodium. Of course my dad thought he would never enjoy food again. I knew I had to help. I showed him and my mom how to use spices and herbs instead of salt. We had a great time cooking and tasting all the different foods made with no salt. Needless to say, my dad enjoyed eating as much as he did before! We added dill to potatoes, ginger to carrots, and oregano to green beans. My parents didn’t realize how flavorful vegetables could taste with just a touch of herbs and spices. My mom started experimenting with meat dishes and found how new and delicious dishes tasted with the addition of mint, cilantro, curry powder, rosemary, etc. I have also stopped using salt for flavoring and have relied on spices and herbs to flavor my family’s foods. One of our favorite recipes is tuna salad sandwich without mayo. Check it out!

Tuna Salad

Ingredients: 
One 6.4-ounce pouch light tuna packed in water, drained
1/2 medium cucumber, peeled, seeded, and diced
1/2 small red onion, peeled and diced (about 1/4 cup)
2 ribs celery, diced
1/2 teaspoon dill weed
2 tablespoons olive oil
fresh lemon juice (to taste)
1/2 teaspoon Mrs. Dash
Baby spinach

Directions: 
Combine the tuna, cucumber, onion, celery, and dill weed. Drizzle the olive oil and the lemon juice to taste. Season with Mrs. Dash. Make the sandwich with 1/2 cup tuna salad and 1/4 cup baby spinach on low sodium whole wheat bread, if available.

tuna sandwich


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Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)