With Joy Bauer’s sesame-garlic edamame, you’re getting 200 milligrams of sodium per three servings. For the recipe, you’ll need 10 ounces of frozen or fresh edamame in the shell, 2 teaspoons of toasted sesame oil, 2 cloves garlic (minced), ¼ teaspoon kosher salt, and red pepper flakes to taste. You steam the protein and fiber-rich edamame first. Whisk together the rest of the ingredients in a separate bowl and then toss and coat the edamame with the mixture. Boiling the edamame “brings the fun factor and it also slows down the pace of your eating. Very simple,” explained Bauer (via TODAY Food).
Next on the celebrity nutritionist’s list of treats were roasted nuts. “Whatever nut is your favorite, that’s what you’re going to go for,” she added. Her rosemary-spiced walnuts (via Joy Bauer), for example, contain just 60 milligrams of sodium per serving.
Kale chips make a great salty snack too, per the expert. “Kale, also like spinach, has an alphabet of vitamins and minerals [vitamins A, B6, C, K, folate, fiber, carotenoids, and manganese, for example],” shared Bauer, adding that they make a good substitute for potato chips. Containing just 165 milligrams of sodium, the recipe involves coating baking sheets with nonstick oil spray, trimming the stem ends off a large bunch of kale, tearing the leaves into 2-inch pieces, spreading them out evenly on the baking trays, seasoning the cruciferous vegetable with a little oil and 1/2 teaspoon of kosher salt, and baking for 8-10 minutes.