Low Sodium Apple Crisp

I decided to make this low sodium apple crisp one day when I was craving a taste of fall. It’s sweet and crunchy, just like it’s full sodium cousin but healthy enough to enjoy a couple times a week. Best of all, my kids love it! Sometimes it’s hard to stay within the guidelines of a low sodium diet. One of my favorites desserts is apple crisp but unfortunately most recipes have 1,000mg

sodium, which is more than half the recommended daily amount for adults. This is my take on apple crisp. It’s fall and the season of casseroles, hearty soups, and hot stews is coming to an end. But there’s something about eating warm desserts that I can’t resist. That’s why I made you a low-calorie apple crisp sprinkled with cinnamon sugar! If you are looking for tips on the benefits of low

sodium diet , then there are many things to look forward to by following this diet. In the developed world, we are consuming twice as much sodium as we should. High levels of sodium have been linked to increased risk of high blood pressure, stroke, and other health problems. Studies have also shown that low sodium diets may help with weight loss, aid muscle growth, and reduce stress.

Low Sodium Apple Crisp

Low Sodium Apple Crisp is super-easy to make and it tastes as good as apple pie. This recipe has only 3 grams of Sodium per serving, so your blood pressure will thank you for making this recipe. I love Apple Crisp, it’s one of my family’s favorite desserts. But it’s not the easiest dessert to make low sodium and sugar free. I’m going to share my recipe and tips for making nutritious Low Sodium Apple Crisp

Crisps are the ideal dessert because they often contain very little salt and little to no baking soda, baking powder, or eggs. Only the trace amounts of salt from the apples and lemon juice are included in this dish.

Servings: approximately 8 one-cup portions Less than 5 mg of sodium total for the entire dish. Time: 45 to 55 minutes for baking and 30 minutes for activity.

Apple filling ingredients:

• 6 medium apples (about 2 pounds), cored and diced into 1 inch pieces
• 2 tablespoons sugar
• 1/2 teaspoon cinnamon
• zest of 1 lemon (optional)
• 1 tablespoon lemon juice
• 2 tablespoons all purpose flour

Crisp ingredients:

• 3/4 cup brown sugar (light or dark is fine)
• 3/4 cup rolled oats
• 3/4 cup (90 g) all purpose flour
• 1 teaspoon cinnamon
• 1/2 cup chopped pecans or walnuts
• 1 stick cold butter, cut in small pieces

Optional but highly recommended:

• 16 ounces heavy whipping cream
• 4 tablespoons powdered sugar

1) Core and julienne 6 medium apples of your choice for the apple filling. I combined apples from gala and pink lady. If you’d like, you can also peel the skin. Combine the other ingredients for the apple filling with the diced apples. Put the mixture in a 2 quart baking dish. I employ an 8x8x2 inch square dish.

2) Set your oven’s temperature to 350°F.

3) Combine the flour, cinnamon, brown sugar, and rolled oats in a large bowl to make the crisp topping. Work the butter into the dry ingredients with a pastry cutter, forks, or your hands until the mixture is well-combined and crumbly. The butter should be cold enough to allow you to form large chunks of the crisp mixture. Over the apples, distribute the crisp mixture evenly. Instead of breaking up the crisp mixture too much, I prefer to leave it lumpy.

4) Cook for 50 to 60 minutes. The apples will have a tiny amount of stiffness and a crispy coating, but as they cool, they will soften. Before serving, allow it cool for at least 30 minutes.

5) Freeze a medium-sized bowl in order to prepare whipped cream. Heavy whipping cream should be added to the bowl, then it should be vigorously whisked until soft peaks form (about 5-6 minutes). Whip the mixture while adding the powdered sugar until firm peaks form.

Low-Calorie Apple Crisp

This low-calorie apple crisp is sweet and tart, with a crumbly topping that bakes up crisp and is off-the-charts delicious. Food plays a huge role in lifestyle, both positively and negatively. One of the most popular food trends for 2018 is the Paleo diet, which emphasizes eating healthy whole foods and only foods that would have been available to cavemen. This means no processed foods and no grains; it’s all about eating like our ancestors did.

• Prep:15 mins
• Cook:30 mins
• Total:45 mins
• Servings:8 servings

Nutrition Facts (per serving)
118	Calories
4g	Fat
20g	Carbs
2g	Protein

(Nutrition data is calculated using an ingredient database and is only a rough approximation.)

This low-calorie baked apple crisp’s sweet crumb topping perfectly balances the tart Granny Smith apples. In this recipe, crisp Granny Smith apples are chosen because they hold up well during frying and their acidity pairs nicely with the other components of this traditional dessert.

If you can’t find Granny Smith apples, Honeycrisp, sweet-tart Pink Lady apples, or Jonagold apples work well as substitutes in this recipe. See which apples work best for you by experimenting with a few different varieties.

When apples are at their best and freshest in the fall, this apple crisp is a wonderful treat. After taking the apple crisp out of the oven, make sure to serve it right away. For some contrast, sprinkle some chilled, creamy, vanilla frozen yogurt on top.

Ingredients

• 4 cups peeled, cored, and sliced Granny Smith apples (from 3 to 4 medium apples), cut 1/8- to 1/4-inch thick
• 3/4 cup rolled oats
• 1/4 cup all-purpose flour
• 2 tablespoons brown sugar, packed
• 2 tablespoons unsalted butter, melted
• 1 tablespoon granulated sugar
• 2 teaspoons lemon juice
• 1 teaspoon ground cinnamon
• 1/4 teaspoon fine salt

Steps to Make It

1. assemble the components.
2. Set the oven to 350 degrees. Spray cooking oil in an 11 x 7-inch baking dish.
3. The prepared baking dish’s bottom should be filled with apples uniformly distributed.
4. In a medium bowl, stir together the oats, flour, brown sugar, melted butter, granulated sugar, lemon juice, cinnamon, and salt until the consistency of cornmeal is achieved.
5. Over the apples, evenly distribute the topping.
6. When the apples can be easily punctured with the point of a thin knife, they are ready. Bake the crisp for 30 minutes, or until the topping is gently browned. When the crisp is ready to portion out of the baking dish, remove it from the oven and let it cool for about 5 minutes. Serve hot.

Recipe Variations

• Replace the flour with a gluten-free flour blend or almond flour to make this crisp gluten-free. Utilize only gluten-free oats.
• Consider including nutmeg, cloves, and ginger as additional seasonings.
• Use a sweeter apple variety like Honeycrisp if you prefer a crisp that is sweeter but would like to keep the added sugar to a minimum.
• Granulated natural sweeteners without added sugar can be used in place of the sugars.

What Can You Substitute for Butter in Apple Crisp?

An apple crisp can be made dairy-free and frequently vegan by replacing the butter with vegan butter or margarine. Coconut oil, which functions similarly to butter but provides a hint of tropical taste, can also be used in place of it. Replace up to half of the butter with canola oil for a healthier alternative.

What to know about low sodium diets

People can minimize the quantity of salt in their diets by adhering to a low sodium diet. To help manage some medical issues like high blood pressure and kidney or liver disease, doctors may advise a low sodium diet.

Although the body does require some salt each day, the amount needed is typically quite minimal.

In this article, we present the recommended daily salt consumption for adults and discuss the potential health advantages of a low sodium diet. We also provide a list of foods to eat and steer clear of when on a low-sodium diet.

Dietary guidelines for sodium

To function effectively, the body need a particular level of salt. The body’s fluid equilibrium is maintained by sodium, which also has a crucial impact on how well muscles and nerves work. However, consuming too much sodium may exacerbate high blood pressure and related health issues.

For people ages 14 and older, the federal Dietary Guidelines for AmericansTrusted Source recommend a salt consumption of fewer than 2,300 milligrams (mg) per day. This quantity equates to about one teaspoon of salt. The American Heart Association (AHA)Trusted Source concurs with this advice but advises striving for the optimal daily sodium intake of 1,500 mg.

The average American consumes more over 3,400 mg of sodium per day, according to the AHA. This amount is significantly higher than what is advised.

How a low sodium diet benefits the body

Excess sodium in the blood can result from consuming too much sodium. The blood volume increases as a result of sodium’s ability to attract water into the bloodstream. This increased blood volume causes hypertension, which is the term used by doctors for high blood pressure.

The following health issues may become more likely for someone who has uncontrolled hypertension, according to the Food and Drug Administration (FDA)Trusted Source:

• stroke
• heart attack
• heart failure
• blindness
• kidney disease

Reducing sodium in the diet may help a person lower their blood pressure or prevent high blood pressure from developing.

Conditions the diet may benefit

For those who suffer from particular medical disorders, a low-sodium diet may be advantageous. Below, we’ve provided a few illustrations.

High blood pressure

Sodium causes a rise in blood volume by increasing the amount of water in the bloodstream. The circulatory system is under additional strain as a result of the increased blood volume, which raises blood pressure.

Keeping blood pressure within the normal range might be made easier by reducing dietary salt.

Kidney disease

The kidneys aid in regulating the body’s salt levels. The body may become too hydrated and sodium-filled if the kidneys are not functioning properly. In addition to causing ankle and under-eye edema, this fluid buildup can cause high blood pressure.

The National Kidney Foundation (NKF) advises kidney disease patients to consume less sodium to avoid health issues.

Liver disease

A buildup of fluid in the abdomen known as ascites and hypertension are both possible symptoms of certain liver disorders. To avoid or treat ascites, doctors may advise persons with cirrhosis and certain other liver illnesses to eat a diet low in sodium.

Cardiovascular disease

The World Health Organization (WHO)Trusted Source advises adults to reduce their sodium intake to lessen their risk of cardiovascular illness, including stroke, heart failure, and coronary heart disease. This is because high sodium intake has a negative impact on blood pressure.

However, research on the advantages of a low-sodium diet in preventing heart failure from developing or getting worse has yielded conflicting results.

Foods to eat on a low sodium diet

Consuming mostly fresh meals, such as fruits, vegetables, and animal products, is one approach to lower your salt intake.

The Office of Disease Prevention and Health Promotion (ODPHP)Trusted Source advises choosing the following foods at the grocery store to maintain a low salt diet:

• fresh fruits and vegetables
• canned vegetables or beans with a label stating that they are low in sodium or without added salt (people can also rinse canned vegetables before use to remove excess sodium)
• frozen vegetables without added sauce
• low sodium salad dressings and condiments
• breads and grains that are low in sodium
• dairy that is fat-free or low fat

People may need to take extra care to check the labeling on food products to help them opt for brands with less sodium.

It is also important to avoid using salt to season food. The ODPHP recommend replacing salt with one of these alternative food seasonings:

• salt-free seasoning blends
• herbs and spices
• chopped onion, garlic, or peppers
• ginger
• lime or lemon juice

The NKF suggest various food and spice combinations on their website and provide recipes for several salt-free spice blends.

Foods to avoid on a low sodium diet

In the diet, prepared or packaged foods account for more than 70%Trusted Source of salt, according to the FDA. Foods like pastries and cereal that don’t taste salty may also contain high quantities of sodium.

The NKF suggest avoiding the foods below when following a low sodium diet:

• Salty snacks: These include tortillas, corn chips, and pretzels.
• Convenience foods: People should avoid canned meals and frozen dinners.
• High sodium sauces: Teriyaki, soy, and barbecue sauce are examples.
• Processed foods: These foods include cheese, buttermilk, and canned soup.
• Cured foods: Bacon, ham, and pickles are all foods that undergo a curing process.
• Lunch meats: Lunch meats include pastrami, sausage, and corned beef.

Health Benefits Of Low Sodium Diet

The benefits of low sodium diet are immense. And, it is not just about blood pressure control and heart disease development. Low sodium diet can help in avoiding health hazards such as diabetes, weight gain and kidney diseases. Contrary to popular belief, eating a low sodium diet has a number of health benefits. A diet high in salt can increase blood pressure, thus increasing the chances of developing heart disease, stroke and other serious problems.

Do you need to follow a low-sodium diet? Here are a list of the advantages.

Consider going on a low-sodium diet. A crucial component of our diet is sodium. It helps to keep the body’s water and mineral balance in check and to keep your nerves and muscles in good working order. While it’s important to make sure you get the recommended amount of sodium each day, too much sodium can lead to problems including high blood pressure, heart disease, and stroke.

As a result, adopting a low-sodium diet has many advantages. A low-sodium diet entails being careful of how much sodium you consume each day so that you don’t take more than is advised (but you still need some for your body to function).

How much sodium should you have per day?

The optimal salt intake for an adult is 1,500 mg (milligrams) per day, according to the American Heart Association (AHA). But as a general rule, we shouldn’t consume more than 2,300 mg of sodium per day.

With 3,400mg of salt per day, the average American consistently exceeds this, which might result in issues like:

• High blood pressure
• Heart attack
• Stroke
• Blindness
• Kidney disease

Benefits of eating a low sodium diet

Here are some benefits of eating a low sodium diet:

1. It can improve your diet

While a healthy diet should be balanced, consisting of eating enough fresh fruit and vegetables while occasionally indulging in “less nutritious” items, focusing on low sodium foods will naturally reduce the number of prepackaged foods you eat.

This is due to the fact that food that is ready to eat typically has considerably greater salt levels since it enhances flavor. You may improve the quality of your diet and get significant health benefits by making sure that the majority of your meals include of fresh fruit and vegetables.

2. Lowers blood pressure and risk of blindness

Blood pressure will increase if salt levels are too high. As a result, the blood flow to the eyes will be restricted, which could eventually result in vision loss. You actually reduce your risk of blindness by lowering your sodium level, which also lowers blood pressure.

3. Increase your energy levels

You’ll experience an improvement in your energy levels by adopting a low salt intake. High salt levels have an impact on your arteries; they harden, limiting blood flow throughout the body, which raises your heart rate and makes you feel exhausted.

You can lessen or completely avoid this issue by reducing your sodium intake, which will make you feel much more energised and refreshed throughout the day.

4. It maintains electrolyte balance

Maintaining electrolyte balance is crucial for maintaining your body’s pH equilibrium as well as making sure your muscles are working properly. And one of this electrolyte’s primary constituents is sodium.

Dr. Shalini Garwin Bliss, HOD-Dietician, Columbia Asia Hospital, claims that if you can keep your sodium level stable by consuming moderate amounts of salt, you can prevent bloating, dehydration, and muscle cramps.

5. It keeps you energized all day long

“Eating less sodium will help you keep your energy levels up. When you consume a lot of sodium, your arteries harden, which causes a reduction in blood flow and an increase in heart rate. As a result, you often feel exhausted. But if you follow a low-sodium diet, your arteries can be protected from choking and you’ll experience less fatigue and more energy, according to the expert.

6. Low sodium diets also reduce your risk of stroke

Dr. Bliss claims that the amount of blood flowing through the brain is the primary cause of stroke. It turns out that salt regulates blood flow in the body, and having too much or too little of it can be harmful.

Do you know that, when discussing only salt, 4 to 5 grams of salt provide the recommended amount of sodium for a healthy person? But we overlook the fact that other foods we consume, such as eggs, shellfish, almonds, flax seeds, pumpkin seeds, and green leafy vegetables, also contain sodium. As a result, she advises that we should watch how much salt we consume.

7. It protects your vision

When you eat a low-sodium diet then the chances of you getting high blood pressure are very low. High BP is responsible for destroying blood vessels and can even lead to vision loss.

Consuming salt is a really difficult task. To make sure that everything is under control, you must continuously monitor your blood pressure readings. Additionally, limiting your salt or sodium intake will help you lose weight because it will reduce your cravings, she adds.

How to reduce sodium intake

There are simple yet effective ways to consume less sodium, such as:

• Eat home cooked meals so you can control the ingredients you use and what goes in your food.
• Season your food with fresh herbs rather than salt.
• Buy low-sodium options/alternatives, such as less salt soy sauce and/or coconut aminos as a substitute
• Buy fresh produce
• Check food labels to see the sodium level of the product and,
• If buying prepackaged foods, choosing ones that don’t have added salt or seasoning so you can control the amount you put on

How to check sodium levels

Knowing that you can benefit from a low-sodium diet is one thing; knowing how to include it into your diet is quite another. It is best to read the nutrition label to determine the value because pre-packaged goods inherently have greater sodium counts than organic, fresh foods.

The following definitions from the AHA will help you determine what is high and low in sodium:

• “Salt/Sodium-Free – Less than 5 milligrams of sodium per serving
• Very Low Sodium – 35 milligrams or less per serving
• Low Sodium – 140 milligrams or less per serving
• Reduced Sodium – At least 25 percent less sodium per serving than the usual sodium level
• Light in Sodium or Lightly Salted– At least 50 percent less sodium than the regular product.”

By cutting back on your sodium intake, you’re taking proactive steps to safeguard your health against problems and disorders like high blood pressure, heart disease, and vision loss. Additionally, it denotes a natural transition to a higher-quality diet by reducing prepared items and boosting fresh produce.