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Low Salt Kitchen Mckenzie is The Low Salt Nutritionist. A registered Clinical Nutritionist and Certified Culinary Medicine Specialist in Sodium, Potassium, and Hypertension.

She is also a Food & Wellness Blogger, Brand Advisor, Recipe Developer, and Sodium Wellness Expert Healthy Low Sodium Recipes

This creamy, low salt and healthy elegant 𝐏𝐮𝐦𝐩𝐤𝐢𝐧 𝐒𝐩𝐢𝐜𝐞 𝐒𝐨𝐮𝐩 would be a welcome addition to your holiday table this Than...
11/11/2022

This creamy, low salt and healthy elegant 𝐏𝐮𝐦𝐩𝐤𝐢𝐧 𝐒𝐩𝐢𝐜𝐞 𝐒𝐨𝐮𝐩 would be a welcome addition to your holiday table this Thanksgiving 🦃 The toppings options are endless and really make the soup come alive. This comforting and delicious soup is easy to make and the leftovers taste even better the next day.⁠ Grab the recipe through the link in my profile! What is your favorite holiday soup? Comment below and let me know!⁠⁠⁠⁠
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Ménière’s Disease is a debilitating, life-altering disease. This is the way my husband sees me during an episode. Ménièr...
02/11/2022

Ménière’s Disease is a debilitating, life-altering disease. This is the way my husband sees me during an episode. Ménière’s Disease is a disorder of the inner ear that causes episodes in which you feel as if you're spinning (vertigo), and you have fluctuating hearing loss with a progressive, ultimately permanent loss of hearing, ringing in the ear (tinnitus), and sometimes a feeling of fullness or pressure in your ear. In most cases, Ménière’s Disease affects only one ear. My husband was diagnosed over 15 year ago and our lives will never be the same. To read our story visit: https://www.lowsaltkitchen.com/posts/for-the-love-of-salt
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Ménière’s Disease can develop at any age, but it is more likely to happen to adults between 40 and 60 years of age. The National Institute on Deafness and Other Communication Disorders (NIDCD) estimates that approximately 615,000 individuals in the United States are currently diagnosed with Ménière’s Disease and that 45,500 cases are newly diagnosed each year. It's considered a chronic condition, but various treatments can help relieve symptoms and minimize the long-term impact on your life.⠀
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People with Ménière’s will have sudden dizzy spells after experiencing tinnitus or muffled hearing. Symptoms vary from person to person, and some will experience many attacks over a period of several days, and others will have an isolated attack every once in awhile. To read more about Ménière’s Disease visit my website in the link in my profile. ⠀⠀⠀⠀
Comment with a 👍 in support of Ménière’s Disease awareness! Do you know anyone with Ménière’s Disease? Have you ever experienced Vertigo? ⠀⠀⠀⠀

Ménière’s Disease can develop at any age, but it is more likely to happen to adults between 40 and 60 years of age. The ...
02/11/2022

Ménière’s Disease can develop at any age, but it is more likely to happen to adults between 40 and 60 years of age. The National Institute on Deafness and Other Communication Disorders (NIDCD) estimates that approximately 615,000 individuals in the United States are currently diagnosed with Ménière’s Disease and that 45,500 cases are newly diagnosed each year. It's considered a chronic condition, but various treatments can help relieve symptoms and minimize the long-term impact on your life.⠀
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People with Ménière’s will have sudden dizzy spells after experiencing tinnitus or muffled hearing. Symptoms vary from person to person, and some will experience many attacks over a period of several days, and others will have an isolated attack every once in awhile. To read more about Ménière’s Disease visit my website in the link in my profile. ⠀⠀⠀⠀
Comment with a 👍 in support of Ménière’s Disease awareness! Do you know anyone with Ménière’s Disease? Have you ever experienced Vertigo? ⠀⠀⠀⠀

We are a pizza loving family and traditionally on a low salt diet PIZZA 🍕 = TOO MUCH SODIUM...yes even in the crust. My ...
13/09/2022

We are a pizza loving family and traditionally on a low salt diet PIZZA 🍕 = TOO MUCH SODIUM...yes even in the crust. My family and I have "Pizza Friday's" at our house, grilled on the , accompanied by a bottle of red w**e and great conversation. This recipe has been tried and tested week after week, making the best homemade pizza dough without any sodium! This recipe makes two full size pizza doughs, just pop one in the freezer to use for next time!

ᴄʟɪᴄᴋ ᴛʜᴇ ʟɪɴᴋ ɪɴ ᴍʏ ᴘʀᴏꜰɪʟᴇ ꜰᴏʀ ᴍʏ ɴᴏ ꜱᴀʟᴛ ᴘɪᴢᴢᴀ ᴅᴏᴜɢʜ!

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A slice of pizza with just a few toppings can contain more than 50% of your daily recommended sodium amount, that is ove...
21/08/2022

A slice of pizza with just a few toppings can contain more than 50% of your daily recommended sodium amount, that is over 1,000mg of sodium! Pizza is one of the "Salty Six". The "Salty Six" consist of common foods in Americans' diets that are packed with excess sodium and the list of top culprits doesn't even include snack foods like chips! Excess sodium in our diets has less to do with what we're adding to our food and more to do with what's already in the food. You don't have to give up pizza to be on a low sodium diet!⁠
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𝑪𝒍𝒊𝒄𝒌 𝒕𝒉𝒆 𝒍𝒊𝒏𝒌 𝒊𝒏 𝒎𝒚 𝒑𝒓𝒐𝒇𝒊𝒍𝒆 𝒇𝒐𝒓 𝒎𝒚 𝒅𝒆𝒍𝒊𝒄𝒊𝒐𝒖𝒔 𝒍𝒐𝒘 𝒔𝒂𝒍𝒕 𝑩𝒂𝒓𝒃𝒆𝒄𝒖𝒆 𝑪𝒉𝒊𝒄𝒌𝒆𝒏 𝑷𝒊𝒛𝒛𝒂 𝑹𝒆𝒄𝒊𝒑𝒆!⁠⁠⁠
Do you grill your pizzas or bake them in the oven? What is your favorite low sodium topping on pizzas? Tag someone you think should make pizza for you this weekend!⁠⁠⁠⁠
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This rustic fruit tart is the perfect vehicle for ripe summer blueberries and peaches 🍑🫐 The crust is free form—it just ...
18/07/2022

This rustic fruit tart is the perfect vehicle for ripe summer blueberries and peaches 🍑🫐 The crust is free form—it just gets folded over the filling and then baked. Serve warm with a scoop of vanilla bean ice cream or a dollop of crème fraîche.

For the full recipe and printed version click on the link in my profile or visit: https://www.lowsaltkitchen.com/recipes/peach-blueberry-galette

Ingredients: Crust:
1 1⁄2 cups all-purpose flour
1 tablespoon sugar
1⁄2 teaspoon no-salt substitute
11 tablespoons unsalted butter, chilled and cut into 1⁄2” pieces
1 egg yolk, whisked
3 tablespoons milk

Filling:
2 cups peaches, peeled and cut into 1⁄2” slices 2 cups blueberries
1⁄4 cup brown sugar
2 tablespoons all-purpose flour
1⁄4 teaspoon ground cinnamon
1⁄4 teaspoon ground nutmeg
1 egg, whisked
2 tablespoons turbinado sugar (granulated sugar also works)
Crème fraîche or vanilla bean ice cream (look for 50mg per serving)

What's the Difference Between Salted and Unsalted Butter? 🧈 Knowing how to tell these two types of butter apart can make...
03/07/2022

What's the Difference Between Salted and Unsalted Butter? 🧈 Knowing how to tell these two types of butter apart can make or break your diet. Opt for unsalted butter rather than salted can you save you 90mg of sodium per tablespoon!

Whether you're baking my Low Sodium Snickerdoodle Cookies or my Parmesan Corn on the Cob on the grill, butter is an essential ingredient in so many recipes. (It also happens to be absolutely delicious!) However, you've probably noticed more than one type of butter at the grocery store, namely salted and unsalted butter. 🧈

Salted butter is simply butter that contains added salt. In addition to giving a saltier taste, the salt actually acts as a preservative and prolongs the shelf life of the butter. Unsalted butter contains no added salt. Think of it as butter in its purest form. As a result, unsalted butter has a shorter shelf life than salted butter (and many cooks will also tell you that it has a fresher taste).


Our brain's 'reward center' releases dopamine when we eat salty foods like cheese in order to encourage us to eat more o...
22/06/2022

Our brain's 'reward center' releases dopamine when we eat salty foods like cheese in order to encourage us to eat more of it (many addictive drugs increase dopamine activity). Dopamine makes our bodies become attracted to whatever produced it, including cheese. Cheese is one of the hardest habits to regulate day to day. What keeps most vegetarians from going whole-hog vegan? It’s the cheese. The salty, fatty goodness that makes you salivate should you get even a tiny whiff. It’s just so good! Well, there’s more to the story. You may, in fact, be hooked, so to speak.

There is a smarter less salty choice when it comes to cheese…Mozzarella. But not just any mozzarella, the fresh mozzarella that hasn’t been processed. It will not only taste better but it will reduce the sodium almost in half! For a delicious low sodium mozzarella recipe, check out my Caprese Chicken https://www.lowsaltkitchen.com/recipes/caprese-chicken (Link in profile!)



These Air Fryer Shrimp 🍤 are plump, juicy and perfectly seasoned! This healthy dish is ready in just 8 minutes and requi...
02/05/2022

These Air Fryer Shrimp 🍤 are plump, juicy and perfectly seasoned! This healthy dish is ready in just 8 minutes and requires just a few pantry staples to make a successful quick delicious low salt dinner! Enjoy it as an appetizer or serve with pasta, on a salad or in shrimp tacos. I love cooking shrimp in the air fryer because it’s quick, stress-free and the shrimp turns out perfectly juicy and flavorful. This air fryer shrimp is such a versatile dish. You can serve it with a dipping sauce for an appetizer, or make it a meal with pasta, salad or rice.

Grab the recipe down below or in the link in my profile ⬆️⬆️

Yield: 4 people Prep Time: 15 minutes Cook Time: 8 minutes

Ingredients
-1 pound raw shrimp*
-2 teaspoons olive oil
-½ teaspoon garlic powder
-¼ teaspoon paprika
-½ teaspoon DASH “Southwest Chipotle” seasoning
-¼ teaspoon freshly ground black pepper
-¼ cup parsley, chopped
*Try to find raw shrimp around 115mg of sodium per 6 shrimp

Tools
-Air Fryer

Step 1
Clean the shrimp by removing shells and veins. Clean with water and then pat dry with paper towel.

Step 2
Mix oil with seasoning in a small bowl.

Step 3
Brush shrimp with seasoning mixture on both sides.

Step 4
Arrange shrimp in air fryer basket or rack, in a single layer.

Step 5
Cook at 400 degrees for 8 minutes (no need to turn them).

Step 6
Sprinkle parsley on top and serve.


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Perhaps this Easter you ate like a rabbit 🐰 nibbling up carrots 🥕 for their mega-dose of vitamin A. Carrots are crunchy,...
18/04/2022

Perhaps this Easter you ate like a rabbit 🐰 nibbling up carrots 🥕 for their mega-dose of vitamin A. Carrots are crunchy, tasty, and highly nutritious and are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. But eating the “right carrot” could save you a bunch of sodium!

Did you know the prepacked baby carrots can contain up to 66mg of sodium for about 5 or 6 carrots? While that doesn’t seem like a lot, it can quickly add up when you are watching your sodium intake. These mini-carrots are also slightly less nutritious than regular table carrots, containing about 20% less vitamin A and half the vitamin C of regular carrots with all that added salt to make sure they look nice on the grocery shelves.

Opt for fresh carrots instead and cut them up in my delicious “All The Good Stuff Salad” https://www.lowsaltkitchen.com/recipes/all-the-good-stuff-salad 🥗




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