Healthy Swaps on Fall Favorite Comfort Foods

How to lower sodium and create delicious and flavorful fall eats

From the LifeMinute.TV Team

October 19, 2020

Between quarantine comfort food and the holiday season approaching you may be looking to watch what you eat. Here are some helpful tips and recipes for making smarter choices when it comes to your favorite fall eats.

Firstly, too much sodium can be a big problem for people with high blood pressure, heart problems and those looking to minimize bloating. Fortunately, it’s pretty easy to pull back on the amount you use with some culinary creativity.

Try swapping in tasty alternatives to replace or reduce the amount of salt you use in recipes. You can incorporate things like garlic, citrus juice, spices or salt-free seasoning blends, such as Dash (formerly Mrs. Dash) a go-to for adding flavor to dishes without having to add salt. Just a dash of their salt-free seasoning will give you a more flavorful dish. There’s a wide range of dash salt-free seasonings available, so you can find a flavor for anything you’re cooking.

Recipes for a Healthy Swap on Fall Favorite Comfort Foods

It warms the soul and can help boost your immune system when you’re feeling under the weather. It’s also the perfect opportunity to pack veggies into your diet. Make some here with just a few simple ingredients including lean, protein-packed chicken and nutrient-rich vegetables and to keep the salt in check. Use reduced-sodium broth and Dash Garlic & Herb Salt-Free seasoning.

A crazy-good alternative is maple spiced carrot “fries” –they’re sweet, spicy, loaded with flavor and made with only four simple ingredients; olive oil, maple syrup, carrots. For a little kick,  use a teaspoon of Dash table blend that combines more than 20 different spices all into a single bottle. These are baked, not fried, and taste insanely delicious (make a double batch, trust us!)

Try vegetable alternatives like green giant butternut squash veggie spirals that twirl up just like spaghetti but are lower in calories and carbs and come packed with antioxidants and fiber. Here we’ve made absolutely delicious mac and cheese using veggie noodles, low fat milk, reduced-fat cream cheese and some of Dash Onion and Herb Salt-Free seasoning blend.

Pigs in a Blanket
Create a better-for-you version by wrapping lean poultry breakfast sausage (instead of hot dogs) in a soft and doughy, pretzel-like crust using a few simple ingredients (it’s super easy to make and a fun activity with kids, too.)  Then top it with Dash Everything But the Salt to give it a ton of flavor without the sodium.

You can find Dash at most supermarkets and grocers for around $3 a bottle. Visit for more information.

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