Many clients are off the sugar train but want to know how to eat salt healthier. In fact I just had a health coach colleague ask how his clients could eat more sodium cleanly. So because the universe is uniting me with these clean salt/sodium queries, here’s my take.
This blog is NOT intended for kidney patients or folks with high blood pressure. There are occasions where some folks need to ensure adequate sodium in their diets, and there are times where you occasionally want a salty or savory treat (vs a sweet one). So for those occasions,
Here are some clean foods that can serve as a savory snack. Watch the fat and calories if you are maintaining your weight.
Roasted Chickpeas/Mung beans. Indian stores carry assorted roasted lentils, and that’s a smart way to get your plant based protein, fiber, and minerals which include magnesium-critical for maintaining good health.
Salted nuts. Brazil nuts are especially good for cholesterol lowering (see previous blog about this), and macadamia nuts are especially good for nervous and immune systems.
Nori snack. Great for heart health, digestion, and long chain omega-3 health. This is especially good for escorting toxins out of the body and I use this on days where I have gotten an X-ray or mammogram.
Salted baked kale chips. Crisps up like a thin potato chip, and yet it is just fiber, minerals, and water. This is a win-win however you eat it.
Olives. Salty and sour olives in any color give you the benefit of a ferment with the filling of a healthy fat. It is cell-protective and helps with chronic inflammation.
Edamame. Frozen, boiled, or steamed are healthier options than roasted edamame. But this snack is packed with plant based proteins, vitamins, and minerals. It blends into a creamy hummus well too.
Guacamole. Creamy, salty, sour guac is always a win-win in my home. Eat it with vegetables, chips, or in a wrap – it’s packed with minerals, fats, and fiber.
Nut butters. Two tablespoons constitutes a serving for nut butter. Whether you spoon it out or spread it on fruits or rice cakes – it is filled with protein and healthy fat.
Stuffed dates. Doubling as both a sweet and savory snack, it’s a winner when filled with a nut butter
Air-popped popcorn. Not weighed down with butters, this crispy snack satisfied the salty cravings and fills your nostrils with memories of pre-corona movie theatre days.
1 teaspoon chia seeds (you can pre-soak them for 15 minutes to soften)
METHOD
If you feel a bit strange putting cabbage into the blender, don’t worry, this smoothie is absolutely delicious. Cabbage is a severely underrated vegetable and when you see its beautiful purple color when combined with the blueberries, you may decide to make it a regular indulgence.
Ingredients
3 large bananas (1-1/2 cups mashed)
1/2 cup cocoa powder unsweetened
1-1/2 cups raw almond butter crunchy, oil slightly drained
(optional) teaspoon cinnamon
Instructions
1. Preheat the oven to 350 degrees F. Prepare a 9-in. x 9-in. square baking dish by spraying it with cooking spray or rubbing coconut oil around the sides and bottom so the brownies do not stick.
2. In a large bowl mash the bananas with a fork until smooth. Add the almond butter and mix until smooth. Add the cocoa powder and optional cinnamon and blend until no visible cocoa powder is seen.
3. Pour the batter into the prepared baking pan and bake for 20-25 minutes or until set and slightly dark on the top. Remove from the oven and let cool completely before slicing.
Notes
The purpose of this recipe is if you are on the program and feeling like you will falter
and cave into a cookie or regular brownie, this is a great recipe to transition to keep the diet
on-track as you detox from sugar cravings.
• These brownies are not super sweet and made for those trying to really get a clean eating
diet. Optional to add drops of liquid Stevia to sweeten the recipe more.
• If the almond butter is hard, heat it in the microwave for about 20-30 seconds or until it is
softened before mixing with the banana.
Serves 2
I love smoothies when they contain both fruits and vegetables – doubling the nutrient and antioxidant values! This smoothie is great to use multiple times a week with the nutrilicous value of the blueberries and the flax. It can be completely non-dairy by substituting plant based protein powder for the Greek yogurt. A lower calorie version substitutes water for the almond milk.
INGREDIENTS
1 cup blueberries
1 cup almond (or other) milk
Greens (spinach/kale), handful
¼ cup non-fat Greek yogurt
1 Tablespoon flax seeds
Pinch of nutmeg
Pinch of cinnamon
Pinch of cardamom
METHOD
1. Using a blender, mix all ingredients until smooth.
This month I want something orange and earthy to symbolize Fall and all things October-ish. But the challenge is to avoid refined sugary treats. So I’m compromising – not a true indulgent dessert, yet it is sweet satisfaction without all that sugar! Remember I broke up with sugar!
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