Low Sodium Diet Recipes

Jeff Linroth

Low Sodium Diet Ideas
Boulder Salt can be used for low sodium diet ideas and recipes

Low Sodium Diet Ideas

Any Diet is Low Sodium with Boulder Salt! 

Are you looking for low sodium diet ideas and recipes that fit into your lifestyle? It’s common knowledge that high-sodium diets are a cause for concern, primarily due to the high sodium content in highly processed foods which compensate for lack of flavor with too much unhealthy salt.

But what if there was a healthy salt to enhance the flavor of almost any dish with 40% less sodium?

  • Spicy popcorn salt
  • Grill rub salt
  • Guacamole
  • Roasted veggies
  • Meats
  • Salt for eggs

Boulder Salt—is that healthy salt that you can enjoy without risking your health! No human being could live without salt, and the quality of your salt is as crucial as the air you breathe. Just as an air filter helps you sleep soundly at night, Boulder Salt provides peace of mind for those concerned about sodium intake. With 40% less sodium than regular salt, you can replace worry with the healthiest salt available.

Why Choose Boulder Salt?

  1. Peace of Mind: Less salt, more flavor.
  2. Heart Healthy Alternative: 100% heart-healthy.
  3. Enhanced Taste: Any dish that tastes good with table salt will taste even better with Boulder Salt.

Purchase here 

There’s no need to eliminate salt completely and settle for bland food. It’s about choosing the right salt, knowing how much sodium is in a serving, and being mindful of your consumption—easy with Boulder Salt. Herbs and spices bring out a lot of flavor, but sometimes you just need salt.

The Benefits of a Low Sodium Diet

“Reducing sodium intake by as little as 1 gram per day could prevent approximately 11 million cases of hypertension annually.” (Source)

Lowering sodium intake can significantly improve health by:

  1. Lowering Blood Pressure: Reducing sodium is one of the most effective ways to lower blood pressure, reducing the risk of heart disease and stroke.
  2. Reducing Risk of Heart Disease and Stroke: High blood pressure is a major risk factor for cardiovascular diseases.
  3. Improving Kidney Function: Excess sodium strains the kidneys, leading to potential damage.
  4. Preventing Osteoporosis: High sodium intake can cause calcium loss, increasing the risk of osteoporosis.
  5. Preventing Fluid Retention: Lowering sodium intake helps reduce swelling and fluid retention.
  6. Better Weight Management: Reducing sodium can help prevent water retention and bloating.
  7. Enhanced Overall Diet Quality: A low sodium diet is often richer in nutrient-dense foods.
  8. Improved Taste Sensitivity: Lower sodium intake can enhance your sensitivity to the natural flavors of foods.

Practical Tips for a Low Sodium Diet:

  1. Read Nutrition Labels: Be mindful of sodium content in packaged foods.
  2. Cook at Home: Preparing meals at home allows for better control of sodium levels.
  3. Use Herbs and Spices: Enhance flavor with sodium-free seasonings.
  4. Limit Processed Foods: Opt for fresh, whole foods whenever possible.
  5. Choose Low-Sodium Options: Select low-sodium or no-salt-added products.

Using Boulder Salt in Your Diet

Replacing high-sodium salt with Boulder Salt is a very positive move. Here are the key points and benefits:

  1. Lower Sodium Content: Boulder Salt contains 40% less sodium per serving, helping to reduce overall sodium intake and lower blood pressure.
  2. Electrolyte Balance: It includes essential electrolytes like potassium, magnesium, and calcium, important for maintaining fluid balance, nerve function, and muscle health.
  3. Better Hydration: Balanced electrolytes can improve hydration, especially for active individuals.
  4. Improved Taste: Despite having less sodium, Boulder Salt enhances the flavor of foods, making it easier to enjoy meals without the need for additional salt.

Practical Tips for Using Boulder Salt:

  1. Gradual Transition: Gradually replace your regular salt with Boulder Salt in your cooking and at the table to allow your taste buds to adjust.
  2. Cooking Adjustments: Use Boulder Salt as you would regular salt, but adjust other seasonings to achieve the desired taste.
  3. Label Reading: Ensure packaged foods and recipes are adjusted for lower sodium content.
  4. Hydration Focus: Consider adding a pinch of Boulder Salt to water or electrolyte drinks to support hydration.
  5. Education and Awareness: Stay informed about the benefits of reduced sodium intake and the importance of maintaining a balance of essential electrolytes.

Health Considerations:

  1. Heart Health: Lowering sodium intake by using Boulder Salt can help manage blood pressure and reduce the risk of cardiovascular diseases.
  2. Kidney Function: Reduced sodium intake can lessen the strain on kidneys, helping to maintain their function and prevent kidney damage.
  3. Bone Health: Lower sodium levels can help prevent calcium loss, supporting stronger bones and reducing the risk of osteoporosis.
  4. Overall Wellness: Using Boulder Salt as part of a balanced diet with plenty of fruits, vegetables, and whole grains can contribute to better overall health and well-being.

Switching to Boulder Salt can be a simple yet effective way to reduce sodium intake and improve health while still enjoying flavorful meals. Boulder Salt can help you design tasty low sodium diet ideas and recipes for you and your family.

Low Sodium Diet Ideas and Recipes

Ready to shake up your kitchen game with some low sodium wizardry? Say goodbye to bland and hello to bold flavors by swapping out salt for herbs, spices, and other tasty alternatives. Get ready to spice up your life—the low sodium way!

Delicious Low Sodium Recipes to Try

Low Sodium Breakfast Ideas:

  • Make a veggie-packed omelet with fresh herbs.
  • Create a fruit-filled yogurt parfait with a sprinkle of cinnamon.

Flavorful Low Sodium Lunch and Dinner Recipes:

  • Experiment with herbs like basil, cilantro, and rosemary to enhance your meals with a little Boulder Salt.
  • Whip up a quinoa salad with roasted vegetables or savor a grilled salmon filet with a lemon-herb marinade.

Spicy Boulder Salt Popcorn 

Ingredients:

  • 1/2 cup popcorn kernels
  • 2 teaspoons Boulder Salt
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper (adjust to taste)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 2 tablespoons olive oil or melted butter

Instructions:

  1. Pop the Corn: Heat the oil in a large pot over medium heat. Add the popcorn kernels and cover the pot. Shake occasionally until popping slows.
  2. Mix the Seasoning: In a small bowl, combine Boulder Salt, paprika, cayenne pepper, garlic powder, and onion powder.
  3. Season the Popcorn: Transfer the popped popcorn to a large bowl, drizzle with olive oil or melted butter, and sprinkle the seasoning mix over the popcorn. Toss to coat evenly.
  4. Serve and Enjoy: Serve immediately and enjoy your spicy, low-sodium popcorn.

 

Grill Rub Salt with Boulder Salt

Ingredients:

  • 1 tablespoon Boulder Salt
  • 1 tablespoon smoked paprika
  • 1 tablespoon brown sugar
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cayenne pepper (optional)

Instructions:

  1. Combine Ingredients: In a small bowl, mix together Boulder Salt, smoked paprika, brown sugar, black pepper, garlic powder, onion powder, thyme, oregano, and cayenne pepper.
  2. Apply the Rub: Pat your meat (such as chicken, beef, or pork) dry with paper towels. Generously apply the rub on all sides of the meat.
  3. Grill or Cook: Grill or cook the meat as desired, ensuring it reaches the appropriate internal temperature.
  4. Serve: Let the meat rest for a few minutes before serving to allow the juices to redistribute.

 

Guacamole

Ingredients:

  • 3 ripe avocados
  • 1 small red onion, finely diced
  • 1-2 tomatoes, diced
  • 1-2 cloves garlic, minced
  • 1-2 jalapeños, seeded and finely chopped (optional)
  • 1/4 cup fresh cilantro, chopped
  • 1 teaspoon of Boulder Salt or to taste
  • Juice of 1-2 limes
  • Freshly ground black pepper to taste

Instructions:

  1. Prepare Avocados: Cut the avocados in half, remove the pit, and scoop the flesh into a mixing bowl.
  2. Mash the Avocado: Use a fork or potato masher to mash the avocado to your desired consistency.
  3. Mix in Ingredients: Add the red onion, tomatoes, garlic, jalapeños (if using), cilantro, Boulder Salt, lime juice, and black pepper. Mix until well combined.
  4. Adjust Seasoning: Taste and adjust seasoning as needed, adding more Boulder Salt, lime juice, or pepper as desired.
  5. Serve: Serve immediately with tortilla chips or as a topping for your favorite dishes.

 

Roasted Veggies

Ingredients:

  • 4 cups mixed vegetables (e.g., bell peppers, zucchini, carrots, broccoli, cauliflower)
  • 2 tablespoons olive oil
  • 1 teaspoon Boulder Salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon dried rosemary or thyme

Instructions:

  1. Preheat Oven: Preheat your oven to 425°F (220°C).
  2. Prepare Veggies: Wash and chop the vegetables into bite-sized pieces.
  3. Season Veggies: In a large bowl, toss the vegetables with olive oil, Boulder Salt, black pepper, garlic powder, and rosemary or thyme.
  4. Roast: Spread the vegetables in a single layer on a baking sheet. Roast for 20-25 minutes, stirring halfway through, until the vegetables are tender and lightly browned.
  5. Serve: Serve hot as a side dish.

 

Maintaining a Healthy Sodium Balance

Adjust your sodium intake as needed to maintain a healthy balance. Experiment with different herbs, spices, and citrus flavors to enhance the taste of your dishes without relying on salt. Stay hydrated and prioritize whole, nutrient-dense foods to support your low sodium lifestyle. Boulder Salt can help you with both low sodium diet ideas and recipes.

Embracing a low sodium diet can have profound effects on our health and well-being. By being mindful of your sodium intake, using Boulder Salt, making smart food choices, and incorporating flavorful low sodium alternatives into your meals, you can take proactive steps towards a healthier lifestyle. With the right knowledge and strategies in place, maintaining a low sodium diet can be both achievable and delicious, paving the way for a happier and healthier future.

 

Get Boulder Salt today for $8.99

 

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Woman sweating while lifting weights
Performance Questions
How is Boulder Salt different from other salt products meant for athletes?

Most performance related salt products on the market are close to 100% sodium. Our bodies need a variety of electrolytes to perform at optimal levels – not just sodium. Boulder Salt provides a robust, alkaline blend of electrolytes, including sodium, potassium, magnesium and calcium. And in a combination that approximates what should naturally exist in the body. This ratio can help athletes optimize their performance. 

It varies depending on your activity level and sweat rate. In general 4 servings is common for everyday use, up to 6 servings for endurance athletes.

If you are under the care of a physician for a medical condition, consult your doctor first.

Boulder Salt is unique in that it can be taken alone, added to water, or mixed with other beverages to up their electrolyte value. It also gives you the option to make your own sports drink – adding flavors and/or sweeteners that work for you.

Can I mix Boulder Salt with my sports drink? Or add it to just plain water?

Yes. If you’re looking to enhance your electrolyte levels, Boulder Salt® is an ideal way to do so! It can be added to both water and sports drinks. You will likely be surprised at how mellow it tastes in water alone. And it will not significantly alter the taste of most beverages. However, Boulder Salt is alkaline, so if you add it to an acidic sports drink (which many are), you can expect to see the drink temporarily “bubble” or foam-up.

Athletes have used Boulder Salt® during all phases of a competitive event – whenever they are accustomed to drinking water or another sports drink. It’s balanced level of electrolytes make it an ideal addition to your electrolyte replacement regime. It can help you shore up electrolytes, hydrate quickly and help prevent or eliminate cramping.


If you are undergoing treatment for a medical condition, consult your physician.

Boulder Salt® is a soft, mellow-tasting salt. The varying size and shapes of different salts provide a unique taste experience. The tiny calcium and magnesium salts, which are very mild tasting, cover the surface of the sodium and potassium crystals and provide for a mellowing of the familiar “bite” of those salts.

Vegetables are even healthier with Boulder Salt.
Health Related Questions
Is Boulder Salt a good way to reduce sodium in my diet?

Yes. Boulder Salt® has nearly ½ the sodium per serving than traditional table salt. And it has a ratio of potassium to sodium, that helps the body maintain a healthy blood pressure.

YES! Boulder Salt® is much lower in sodium chloride than traditional table salt , sea salt, and Himalayan pink salt – which are all over 95% sodium, making Boulder Salt a much healthier alternative!

Alkalinizing the body means means shifting your body from an acidic state to a more neutral or alkaline state. Our normal state of being should ideally be slightly alkaline.
However, environmental factors, stress, a diet low in fruits and vegetables or high in meats and other processed foods, and especially carbonated drinks, can all push our systems into an acidic state. When your body is closer to an alkaline state, you’ll experience fewer illnesses, be better prepared to fight off disease, and simply feel better. Unlike traditional table sale and sea salt, Boulder Salt® is alkaline.

General Questions
Can Boulder Salt be used in place of other salts in cooking and baking?

Absolutely! Boulder Salt® can be used as a 1:1 replacement for any other salt in food preparation, baking and cooking.

 

Boulder Salt® looks different from other salts due to the fact that it is made up of a variety of salts, rather than just one type. Both the chemical composition as well as the particle sizes of the various salts used in Boulder Salt® are different. If you looked under a microscope, you’d see that some of the salts look like “boulders”, while others are much smaller. 

Where does Boulder Salt come from?

The ingredients in Boulder Salt are chosen based on purity, not location. We take 4 different salts and blend them together in a particular ratio to make Boulder Salt. We only use pharmaceutical grade or USP grade salts. Our levels of lead, mercury, cadmium and arsenic are incredibly small compared to pink, grey, or other colored salts.

1/4 Teaspoon of “regular salt” weighs 1.5g while 1/4 Teaspoon of Boulder Salt weights 2.0g (more dense). Once this difference in density is taken into account, the 40% difference can be shown. For example: A typical brand of salt shows 585 mg. of sodium in 1/4 tsp. (1.5g).

The sodium in 2.0g is given by 585 x 4/3 = 780mg How much less sodium is in Boulder Salt is given by: 780-480=300 300/780 = .385 or 38.5% less (rounds to 40%) 

Boulder Salt has nearly half the sodium of traditional table salt and sea salt. It also has potassium, magnesium and calcium – salts that are all critical on a biological level. (Traditional table salt is 99% sodium). Boulder Salt looks a bit different too, It has a finer texture than most other salts on the market and a more mellow taste.

How much Boulder Salt should I put in my water, or other beverage of choice?

The precise amount of Boulder Salt® to add to your drink depends on your sweat rate. One quarter teaspoon in a 17-20 oz drink is the recommended starting point.

The material you see that doesn’t dissolve is related the larger particle size of magnesium and calcium. It’s around 4% of the total. These particles do readily dissolve when they are exposed to an acidic environment such as in the stomach. They will dissolve right away if you keep them agitated/stirred up and drink the water with them suspended in it.

Boulder Salt® looks different from other salts due to the fact that it is made up of a variety of salts, rather than just one type. Both the chemical composition as well as the particle size of the various salts used in Boulder Salt® are different. If you looked under a microscope, you’d see that some of the salts look like “boulders”, while others are much smaller.

Why doesn't Boulder Salt have iodine?

We do plan to offer our product in the future, with iodine. Our current formulation does not have iodine because it tends to have a metallic taste when added to water. If used simply on foods, it does not have that strong of an aftertaste. The current formula of Boulder Salt® is intended to be used in both water and on food.

In this video Dr. Ahmed Stowers explains the role that Boulder Salt® plays in his treatment of dehydrated patients.

Boulder Salt® is available here on our website, on Amazon, and in several states including California, Colorado, Hawaii – Kona,  Massachusetts.

Do you offer bulk discounts?
Yes, we are happy to offer discounted pricing on bulk orders. Just contact us or send us an email with your requirements and we’ll give you a call by the next business day!

Get in touch

We currently ship to Australia, Canada and New Zealand.