When I visited the doctor for my blood pressure check-up just two months ago, my 5-year old tagged along with me (sweet, isn’t?). The consultation process began and I started making notes in my mind. She advised me to curb my sodium intake because my high blood pressure was giving me a real hard time (argh!). As a health-conscious person, I was a little disappointed with myself for not being able to eat low sodium foods and maintain my health. But, I forgave myself and promised to control my salt intake from now on.
I was about to leave the doctor’s clinic but stopped midway. The reason– sudden inflation of my curiosity levels. I sat down on my already warm chair and asked my doctor in a tone that was equal parts worried and curious. I looked at my kid who obviously didn’t look back at me as he was busy playing with his new dinosaur friend and began, “So, doctor, can you tell me more about the implications of high-sodium diet for kids?” She did not even seem surprised. Obviously, I may not be the only mother who enquired about it.
Thanks to our 20 minutes long conversation, I got to know a lot of things about the ill-effects of high-sodium diet on children’s health. She told me how kids who regularly eat a high-sodium diet can develop serious health issues like high blood pressure, heart diseases, and even kidney diseases once they enter their adulthood. To be honest, I did not feel very comfortable with this truth, but I accepted it and again made a promise to myself – I can’t and I won’t let my kid eat foods that are sodium-rich.
Kids are no less than adults when it comes to developing a taste for high-sodium foods. Get them salted chips, salted pretzels, instant noodles, etc. – and look at their already bright faces radiating light that has the potential to further enhance the obscurity of our eyes. My kid was not an exception then but he has come a long way now. (*let me pat my back*).
So what changed? Well, everything.
I spent an enormous amount of time planning my kid’s low sodium diet routine. The task was heavy but my tenacity was heavier. So, I won!
To save you some time, I have made a quick recipe guide and included some really scrumptious low-sodium diet recipes for your little sweetheart.
Have fun cooking!
1. Almond Coconut Granola
1. 2 Cups Organic Oats (I use Slurrp Farm’s Organic Oat Cereal)
2. ½ Cup Almonds
3. ¾ Cup Shredded Coconut
4. ¼ Cup Brown Sugar
5. 2 Tbsp Canola Oil
6. ½ Cup Dried and Diced Apricots
7. ½ Cup Dried Cranberries
1. Take a large clean bowl and prepare a mixture with oats, almonds, shredded coconut, brown sugar, and oil.
2. Keep stirring it till everything gets mixed well. Keep it aside for about 15 minutes.
3.Preheat the oven at 250°F.
4. Take a rimmed baking sheet and spread the oat mixture evenly onto it.
5. Bake it for 1 hour. Do not forget to stir the mixture every 15 minutes. Wait till it starts becoming golden brown.
6. Remove the baked mixture from the oven and let it cool down.
7. Take dried apricots and cranberries and top it up.
Serve this dish to your kid for breakfast and say goodbye to your ‘sodium’ worries!
2. Fruit Chickpea Relish
1. 1 Tbsp Olive Oil
2. 3 Pieces of Chopped Garlic
3. 450 gm Chopped Tomatoes
4. 1 Cup Chopped Onions
5. 450 gm Chickpeas
6. ½ Cup Water
7. ¾ Cup Chopped Dried Apricots
8. 1 Teaspoon Ground Cumin
9. ¼ Teaspoon Salt
10. ¼ Teaspoon Pepper
1. Take a saucepan and heat olive oil in it.
2. Add ground cumin to the heated oil.
3. Tote up onions and garlic and stir them until soft. (approx 5 minutes). You can also add a little water to the mixture as well to avoid sticking.
4. Add salt and pepper to the mixture. Mix it well.
5. Put chopped tomatoes, chickpeas, dried apricots in the mixture and stir.
6. Let the mixture boil. Once it has reached the boiling point, you can reduce the heat to medium-low. Cover it.
7. Cook for 30 minutes.
8. Let it cool for some time. Serve with rice or couscous.
Pack it in your kid’s lunch box and wait for him or her to come back and hug you tight!
About Divyanshi Sumrav: A curious life-enthusiast breathing stories and sipping tea.