Saltwise Kitchen

Low Sodium & Gluten Free

Healthy Eating Made Simple

Discover delicious recipes that are both low in sodium and gluten-free. Perfect for a heart-healthy and mindful lifestyle.

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Breakfast

Green Smoothie Bowl

Green Smoothie Bowl

A vibrant blend of spinach, banana, and almond milk topped with fresh berries and granola. This nutrient-packed bowl is perfect for starting your day with sustained energy.

⏱ Prep: 10 min 🍳 Cook: 0 min 👥 Servings: 1
Low Sodium Gluten Free Vegetarian

Ingredients

  • 1 cup fresh spinach
  • 1 ripe banana, sliced
  • ½ cup almond milk (unsalted)
  • ½ cup Greek yogurt (no salt added)
  • ½ cup mixed fresh berries
  • 2 tbsp unsalted almonds, sliced
  • 1 tbsp raw honey
  • ½ cup gluten-free granola

Instructions

  1. Blend spinach, banana, almond milk, and Greek yogurt until smooth and creamy.
  2. Pour the smoothie mixture into a bowl.
  3. Top with fresh berries, almonds, honey, and gluten-free granola.
  4. Serve immediately and enjoy with a spoon.

Notes

For extra protein, add 1 tbsp of unsalted almond butter. You can also substitute the Greek yogurt with coconut yogurt for a dairy-free option.

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Lunch

Sweet Potato & Black Bean Bowl

Sweet Potato & Black Bean Power Bowl

A hearty bowl featuring roasted sweet potatoes, seasoned black beans, fresh avocado, and a creamy cilantro-lime dressing. This nutrient-dense meal is perfect for a satisfying lunch.

⏱ Prep: 10 min 🍳 Cook: 25 min 👥 Servings: 2
Low Sodium Gluten Free Vegetarian

Ingredients

  • 2 medium sweet potatoes, peeled and cubed
  • 1 can (15 oz) no-salt-added black beans, drained and rinsed
  • 2 cups fresh spinach
  • 1 ripe avocado, sliced
  • 1 cup cherry tomatoes, halved
  • ¼ cup red cabbage, shredded
  • 3 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • ½ tsp garlic powder
  • 3 tbsp fresh lime juice
  • ¼ cup fresh cilantro, chopped
  • 2 tbsp Greek yogurt (no salt added)
  • Black pepper to taste

Instructions

  1. Preheat oven to 425°F (220°C).
  2. Toss sweet potato cubes with 2 tablespoons olive oil, cumin, paprika, and garlic powder.
  3. Spread on a baking sheet and roast for 20-25 minutes until tender and caramelized.
  4. Meanwhile, warm black beans in a small pot over medium heat with a splash of water.
  5. Blend remaining olive oil, lime juice, cilantro, Greek yogurt, and black pepper until smooth.
  6. Divide spinach between two bowls. Top with roasted sweet potatoes, black beans, avocado, tomatoes, and cabbage.
  7. Drizzle with cilantro-lime dressing and serve immediately.

Notes

This bowl is rich in fiber, vitamins, and plant-based protein. You can meal prep by roasting extra sweet potatoes and storing them for up to 4 days.

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Lunch

Quinoa Power Salad

Quinoa Power Salad

A colorful salad packed with protein-rich quinoa, fresh vegetables, and a zesty lemon dressing. This meal is satisfying, nutritious, and naturally gluten-free.

⏱ Prep: 15 min 🍳 Cook: 15 min 👥 Servings: 2
Low Sodium Gluten Free Vegetarian

Ingredients

  • 1 cup quinoa (rinsed)
  • 2 cups low-sodium vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 red bell pepper, chopped
  • ½ red onion, finely diced
  • ¼ cup fresh parsley, chopped
  • ¼ cup olive oil
  • 3 tbsp fresh lemon juice
  • 1 garlic clove, minced
  • Black pepper to taste

Instructions

  1. Bring vegetable broth to a boil and add rinsed quinoa. Reduce heat and simmer for 15 minutes until tender.
  2. Fluff the quinoa with a fork and let it cool to room temperature.
  3. In a large bowl, combine cooled quinoa, tomatoes, cucumber, bell pepper, red onion, and parsley.
  4. Whisk together olive oil, lemon juice, minced garlic, and black pepper.
  5. Pour dressing over the salad and toss well to combine.
  6. Serve chilled or at room temperature.

Notes

This salad tastes even better when made a few hours ahead. You can add grilled chicken or chickpeas for extra protein.

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Dinner

Lemon Herb Chicken Stir-Fry

Lemon Herb Chicken & Veggie Stir-Fry

Tender chicken breast strips tossed with crisp vegetables in a bright lemon-herb sauce. This quick and healthy dinner is naturally gluten-free and bursting with fresh flavors.

⏱ Prep: 15 min 🍳 Cook: 15 min 👥 Servings: 4
Low Sodium Gluten Free High Protein

Ingredients

  • 1 lb boneless, skinless chicken breast, sliced into strips
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cup snap peas
  • 3 garlic cloves, minced
  • 1 tbsp fresh ginger, grated
  • 3 tbsp olive oil
  • Juice of 2 lemons
  • 1 tbsp fresh basil, chopped
  • 1 tbsp fresh oregano, chopped
  • Black pepper to taste
  • 1 tbsp cornstarch (gluten-free)
  • ¼ cup water

Instructions

  1. Heat 2 tablespoons of olive oil in a large skillet or wok over medium-high heat.
  2. Season chicken strips with black pepper and cook for 5-7 minutes until golden and cooked through. Remove and set aside.
  3. Add remaining oil to the pan. Stir-fry broccoli, bell peppers, and snap peas for 4-5 minutes until crisp-tender.
  4. Add minced garlic and grated ginger, cooking for 1 minute until fragrant.
  5. Mix cornstarch with water to create a slurry. Add to the pan along with lemon juice.
  6. Return chicken to the pan and toss everything together for 2 minutes.
  7. Remove from heat and stir in fresh basil and oregano.
  8. Serve immediately over cauliflower rice or gluten-free rice noodles.

Notes

For extra flavor, marinate the chicken in lemon juice and herbs for 30 minutes before cooking. You can also substitute chicken with shrimp or tofu for variety.

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Dinner

Herb-Roasted Salmon

Herb-Roasted Salmon with Roasted Vegetables

Succulent salmon fillets seasoned with fresh herbs and roasted alongside colorful vegetables. A restaurant-quality dinner that's ready in under 30 minutes.

⏱ Prep: 10 min 🍳 Cook: 20 min 👥 Servings: 2
Low Sodium Gluten Free High Protein

Ingredients

  • 2 salmon fillets (6 oz each)
  • 2 cups fresh broccoli florets
  • 1 cup rainbow carrots, cut into sticks
  • 1 medium zucchini, sliced
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tbsp fresh dill, chopped
  • 1 tbsp fresh thyme
  • 2 garlic cloves, minced
  • Black pepper and lemon zest to taste

Instructions

  1. Preheat oven to 400°F (200°C).
  2. Place salmon fillets on a lined baking sheet and drizzle with olive oil and lemon juice.
  3. Sprinkle fresh dill, thyme, minced garlic, and black pepper over salmon.
  4. Arrange broccoli, carrots, and zucchini around the salmon.
  5. Drizzle vegetables with remaining olive oil and season with black pepper.
  6. Roast for 18-20 minutes until salmon is cooked through and vegetables are tender.
  7. Garnish with fresh lemon zest and additional herbs before serving.

Notes

Omega-3 rich salmon is excellent for heart health. You can substitute any low-sodium white fish or add potatoes for a heartier meal.

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Snacks

Almond Energy Balls

Almond Energy Balls

No-bake energy balls made with unsalted almonds, dates, and a hint of vanilla. A perfect grab-and-go snack packed with natural energy.

⏱ Prep: 15 min 🍳 Chill: 30 min 👥 Servings: 12 balls
Low Sodium Gluten Free Vegetarian

Ingredients

  • 1 cup unsalted raw almonds
  • ¾ cup pitted dates
  • 2 tbsp unsalted almond butter
  • 1 tsp vanilla extract
  • ¼ tsp cinnamon
  • 2 tbsp cocoa powder (optional)
  • Pinch of black pepper

Instructions

  1. Pulse almonds in a food processor until finely chopped.
  2. Add dates and almond butter, pulse until mixture resembles coarse breadcrumbs.
  3. Add vanilla extract, cinnamon, cocoa powder (if using), and black pepper. Pulse until mixture comes together.
  4. Roll mixture into 12 balls, about the size of walnuts.
  5. Refrigerate for at least 30 minutes before serving.
  6. Store in an airtight container in the refrigerator for up to 1 week.

Notes

For a decadent twist, roll some balls in coconut flakes or unsweetened cocoa powder. These are perfect for meal prep and satisfy sugar cravings naturally.

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Dessert

Gluten-Free Cheesecake

Gluten-Free Strawberry Cheesecake Bites

Mini no-bake cheesecake bites with a gluten-free almond crust and fresh strawberry topping. A guilt-free indulgence for dessert lovers.

⏱ Prep: 20 min 🍳 Chill: 2 hrs 👥 Servings: 8 bites
Low Sodium Gluten Free Vegetarian

Ingredients

  • For the crust:
  • 1 cup gluten-free oats
  • ½ cup unsalted almonds, ground
  • 3 tbsp unsalted butter, melted
  • 1 tbsp raw honey
  • For the filling:
  • 8 oz cream cheese (softened)
  • ¼ cup Greek yogurt
  • 2 tbsp raw honey
  • ½ tsp vanilla extract
  • For topping:
  • 8 fresh strawberries, sliced
  • 1 tbsp fresh lemon juice

Instructions

  1. Mix gluten-free oats, ground almonds, melted butter, and honey in a bowl.
  2. Press mixture into 8 muffin cups lined with cupcake liners to form crusts.
  3. Beat softened cream cheese, Greek yogurt, honey, and vanilla until smooth and creamy.
  4. Divide filling evenly among muffin cups, smoothing the tops.
  5. Refrigerate for at least 2 hours until set.
  6. Top each bite with sliced strawberries and a drizzle of lemon juice.
  7. Carefully remove liners and serve chilled.

Notes

You can substitute strawberries with blueberries or raspberries. For a dairy-free version, use coconut cream instead of cream cheese.

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