Low Sodium Meal Planning
Most of us should aim to have no more than 2,400 mg. of sodium per day (many of us should have half that amount, according to the Center for Disease Control), and while that sounds like a lot, most Americans consume nearly 3,500 mg. daily. Because sodium is linked to high blood pressure, hypertension and heart disease, we try to keep sodium levels relatively low in Scramble recipes.
But low salt does not need to mean low flavor. A couple of years ago we added the Scramble Flavor Booster option to recipes as a way to help you heighten the flavor of your meals without adding extra salt. Depending on the dish, Flavor Boosters might be pepper, hot sauce, lemon pepper seasoning, fresh lemon and lime, garlic, vinegar, and fresh herbs.
After using the Scramble, many families find they lose their taste for salty food, in turn improving diet and health. If sodium is a critical issue for you, you can select low sodium Scramble recipes having 480 mg or less of sodium per serving.
What I love about the Scramble:
- It’s quick! Even a 20 minute recipe can take 45 minutes while I’m watching my 1-year-old and 3-year-old. When I use the Scramble recipes, I know I can get dinner on the table within about 45 minutes.
- It’s reasonably priced. Some weeks I don’t use the Scramble at all. I don’t feel guilty about it, because I’m not paying an arm and a leg for the service.
- It’s healthy. We watch our sodium and sugar intake, and make sure our fat intake comes from healthy fats. We try to get a good balance of protein, fruit/veggie, and grains at each meal. The Scramble recipes fit with our style of eating.
- It’s versatile. I like that you typically have several vegetarian dinners each week. This means I can shop on the weekend, cook the meat/fish recipes early in the week, and not buy fresh meat or seafood for the remainder of the week. It also means that if I don’t get to some of the recipes later in the week, I’m not stuck with meat or seafood that I have to freeze.
- And of course, it’s a timesaver. Having the meals right in my inbox, with all of the side dishes already planned, is a huge timesaver and keeps us eating more home-cooked meals during the week.
–Colleen R., Denver, Colorado
Enter your email and you will get everything you need to help you meet the challenge:
- A Family Challenge Checklist: print it out, post it on refrigerator, and check off family meals as you go along.
- 4 weeks of family dinner recipes, including side dishes and grocery lists, so you can save time and money by making just one grocery trip each week. (You’ll get the first plan now and then each week for a month.)
- More tips and tools for healthy family eating