Low salt and good food + recipe spicy stuffed eggplant

Salt is the best known seasoning in dishes, but you can also quickly get too much salt. Or maybe you’re on a low-salt diet. In this blog you will find many useful tips to eat tasty and tasty without salt and you will find a delicious recipe for stuffed eggplants without salt.

Why does the body need salt?

Salt is an important source of the mineral sodium in our diet. The salt we use consists of 40% sodium and the remaining 60% consists of chloride. Sodium is important to us because it regulates the moisture balance in our body. In addition, sodium regulates blood pressure and ensures proper functioning of the muscle and nerve cells. When we talk about the health effects of salt, it is mainly about the effects of sodium.

Sodium is absorbed into the blood and filtered out of the blood by the kidneys. After filtering in the kidneys, exactly the amount of sodium is returned to the blood that the body needs. Normally, the amount that goes out is the same amount you ate in a day. When the blood sodium rises (i.e. when you eat too much salt), you become thirsty until the correct sodium-water ratio is reached. After that, the kidneys drain it too much of water and sodium together.

Can you eat too little salt?

Too little sodium is rare. This can be caused by extreme dehydration, severe diarrhea or vomiting. However, too much sodium is common. Prolonged high sodium intake can lead to hypertension. In addition, it has an effect on kidney diseases, stomach cancer and bone decalcification and further on cardiovascular diseases. The target groups that have a higher risk of too much sodium are people with high blood pressure, people who are overweight and elderly.

What is a lot of salt (sodium) in it?

Sodium is especially common in processed foods. This means that a diet with a lot of processed food ensures a high sodium intake faster.

Products high in sodium are:
– ready meals;

– pizzas

– sauces – savoury snacks

But also:

– bread
– meat products – cheese

How much salt do you need per day?

The average salt (and therefore sodium) intake is higher than the maximum amount of 6 grams of salt per day. This average intake and the maximum amount is also much higher than our real need. This is 1.5 grams of sodium per day, which corresponds to 3.75 grams of salt per day. This is the amount needed to replenish the losses and keep our body in balance.


For example:

  • fresh herbs: such as basil, parsley, coriander, dill, mint, chives etc.
  • Dried herbs and spices: such as cinnamon, cumin, turmeric, paprika, etc.
  • fresh onion, garlic, ginger or pepper
  • citrus fruits: such as lemon, lime or orange
  • vinegar

Flavorings that do contain a lot of salt are:

  • soy sauce
  • soy sauce
  • stock cubes
  • sambal
  • mustard
  • maggi

Tips for cooking without or with less salt
In addition to different seasonings, there are other ways to make your meals more flavorful and use less salt. Some tips are:

  • cook more often yourself, ready-made meals often contain more salt than when you cook yourself;
  • add less salt to your own food;
  • Try different cooking methods, such as grilling, roasting or barbecuing;
  • make your own herb mixes, such as this chili con carne herb mix. Many spice mixes also contain a lot of salt, by making them yourself you can decide how much salt to add;
  • read labels: there are many different products on the market today, including those with less salt added. So read labels and compare different products to choose less salt.

Recipe stuffed eggplant with lentils

A delicious stuffed eggplant with lots of herbs and a fresh yogurt dressing, so you do not miss the salt
2 eggplants
1 red bell bell pepper
4 garlic cloves
1 onion
100 grams dried beluga lentils (can also be made with dried green lentils)
1 can of tomato paste (70 gr)
1 can of diced tomatoes (400 gr)
1 teaspoon smoked paprika
1 teaspoon paprika spicy
2 teaspoons cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
Pinch of black pepper

Yogurt-spice dressing
100 ml yogurt
1 clove garlic
1 tablespoon lemon juice
A handful of fresh parsley and mint
Extra parsley for garnishing

Preheat the oven to 200 degrees. Cut the bell pepper in half, remove the seeds, and place on a baking sheet along with the 4 cloves of garlic without cleaning them. Place in the oven for 20 minutes. Meanwhile, chop the onion and wash the lentils.

When the peppers are ready, finely chop it and remove the skin from the garlic. Lower the oven temperature to 190 degrees. Heat a dash of olive oil in a pan and fry the onion. Then add the garlic and bell pepper and fry for a while. Then add all the herbs, fry for about 1 minute, then do this with the tomato puree. Finally, add the diced tomatoes and stir well. Puree with a hand blender. When pureed, add the lentils and cook over a low heat for 20 minutes.

Cut the eggplant in half lengthwise, but not completely. Take out some of the flesh with a spoon, but make sure there is still enough in it. Put a sauté pan on the fire with a small layer of water. Place the eggplant with the cutting edge down in the pan, put the lid on and let it steam for 4 minutes. After 4 minutes, turn the eggplant over and leave to steam for another 4 minutes. Remove the eggplant from the pan. When the lentils are ready, fill the eggplants with the lentil mixture and put them in the oven for 30 minutes.

For the yogurt dressing, finely chop a handful of fresh parsley and mint and a clove of garlic. Mix this with the yogurt, lemon juice and some black pepper. Serve the eggplants with the yogurt dressing and extra parsley. Delicious with couscous or rice.

Tip: use the flesh of the eggplant to make this baba ganoush

This recipe contains: 0.41 grams salt / 169 mg sodium

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