But the good news is you can put a stop to a sodium overdose by cooking quick and easy meals at home. Try out these 8 recipes, taken from The Salt Solution, that use fresh herbs and spices to make the flavor-packed meals you’ll love. Egg, Arugula, and Tomato Sandwich Prep time: 5 minutes Cook time: 3 minutes Total time: 8 minutes Makes 1 serving 1 light multigrain 100-calorie English muffin, split horizontally 1 large egg 1 slice 25% less fat, 53% less sodium Swiss cheese 1 tomato slice 1/4 cup baby arugula 2 teaspoons unsalted ketchup

  1. Toast the English muffin. 2. Meanwhile, coat a small nonstick skillet with cooking spray and heat over medium-high heat. 3. Add the egg, breaking the yolk, and cook for 2 minutes. Turn the egg, top with the cheese, cover, and cook for 1 minute longer, or until the cheese melts and the egg is cooked through. 4. Set the bottom half of the muffin on a plate and top with the tomato slice, arugula, and egg. Spread the cut side of the remaining muffin half with the ketchup and set over the egg. Serve immediately. Per serving: 207 calories, 8 g fat, 3 g saturated fat, 14 g protein, 28 g carbohydrates, 8 g fiber, 275 mg sodium Excerpted from The Salt Solution by Heather K. Jones, RD, with the editors of Prevention. Get the complete healthy eating plan to reduce sodium and belly bloat! Order your copy of The Salt Solution. [pagebreak] Banana Oatmeal Pancakes with Berries Prep time: 10 minutes Cook time: 7 minutes per batch Total time: 17 minutes  Makes 4 servings of 3 pancakes and 1/2 cup berries 1 cup quick-cooking oats 2/3 cup all-purpose flour 2 tablespoons sugar 1 teaspoon baking powder 1/8 teaspoon salt 2 large eggs 1 cup fat-free milk 2 medium bananas, halved lengthwise and sliced 1 cup fresh strawberries, hulled and sliced 1 cup fresh blueberries
  2. Preheat the oven to 225°F. In a medium bowl, combine the oats, flour, 4 teaspoons of the sugar, baking powder, and salt. 2. In a separate bowl, combine the eggs and milk. Pour the egg mixture into the oat mixture, stirring until just moistened. Gently fold in the bananas with a rubber spatula. 3. Coat a large nonstick skillet with cooking spray and heat over medium heat. Spoon four 1/4-cupfuls of batter into the skillet and cook until the tops begin to bubble slightly, about 3 to 31/2 minutes. Turn the pancakes and cook for 3 to 31/2 minutes longer, or until golden and cooked through. Transfer to a baking sheet and keep warm in the oven. Repeat with the remaining batter. 4. Meanwhile, in a medium bowl, toss the berries with the remaining 2 teaspoons sugar. Serve the pancakes topped with the berries. Per serving: 313 calories, 4 g fat, 1 g saturated fat, 12 g protein, 60 g carbohydrates, 5 g fiber, 257 mg sodium [pagebreak] Chicken Parmesan Sandwich Prep time: 15 minutes Cook time: 15 minutes Total time: 30 minutes Makes 4 servings 2 tablespoons unsalted tomato paste 4 cups fresh spinach 3 ounces Italian bread, cut diagonally into 4 long, thin slices, toasted 4 tablespoons grated Parmesan cheese 4 (4-ounce) boneless, skinless chicken breast halves 4 teaspoons extra virgin olive oil 4 cloves garlic, minced 1 teaspoon dried basil 1/2 teaspoon dried oregano 1 1/2 cups unsalted diced tomatoes
  3. In a bowl, combine the chicken and 1 teaspoon of the oil. Turn to coat and set aside. 2. Heat 2 teaspoons of the remaining oil in a medium saucepan over medium-high heat. Add half of the garlic, and the basil and oregano. Cook, stirring often, for 30 seconds. Add the tomatoes and tomato paste, reduce the heat to medium, and simmer until thickened, about 10 minutes. Remove from the heat and keep warm. 3. Meanwhile, heat a nonstick grill pan over medium-high heat. Add the reserved chicken and cook, turning once, for 9 to 10 minutes, or until a thermometer inserted into the thickest portion registers 165°F. 4. While the chicken cooks, heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the remaining garlic and cook until just starting to brown, about 15 seconds. Add the spinach and cook, stirring occasionally, until wilted, about 2 to 3 minutes. 5. Place 1 slice of toast on each of 4 plates. Top each with 1/2 cup of the spinach, 1 chicken breast half, one-quarter of the tomato sauce, and 1 tablespoon grated cheese. Serve immediately. Per serving: 274 calories, 9 g fat, 2 g saturated fat, 29 g protein, 17 g carbohydrates, 2 g fiber, 315 mg sodium [pagebreak] Turkey Spinach Medley on Pita Prep time: 10 minutes Cook time: 25 minutes Total time: 35 minutes Makes 4 servings 2 teaspoons olive oil 2 cloves garlic, minced 1/2 medium onion, chopped 12 ounces lean ground turkey breast 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry Ground black pepper 4 whole-wheat pitas, halved 1 medium tomato, chopped
  4. Warm the oil in a large skillet over medium-high heat. When hot, add the garlic and onion and cook for about 5 minutes, or until tender. 2. Add the turkey and cook, breaking up the turkey with the back of a spoon as you stir, for 15 minutes, or until no longer pink. Add the spinach and cook for 5 to 7 minutes longer, or until the spinach is heated through. 3. Season with pepper to taste and spoon equal portions into the pitas. Top with the tomato and serve. Per serving: 264 calories, 4 g fat, 1 g saturated fat, 27 g protein, 31 g carbohydrates, 6 g fiber, 329 mg sodium [pagebreak] Cilantro-Chicken Stir-Fry Prep time: 15 minutes Cook time: 32 minutes Total time: 47 minutes Makes 4 servings 1/2 cup quinoa, rinsed under cold water and drained 1 cup water 1 medium sweet potato (8 ounces), peeled and cut into 1/4" cubes 4 teaspoons canola oil 12 ounces boneless, skinless chicken breast, cut into 1/2" cubes 1 medium onion, chopped 1 jalapeño chile pepper, seeded and finely chopped (wear plastic gloves when handling) 1 medium red bell pepper, chopped 1 clove garlic, minced 1 teaspoon ground cumin 1 cup frozen or fresh peas 3 tablespoons chopped fresh cilantro 1/4 teaspoon salt 1/8 teaspoon ground black pepper
  5. In a small saucepan over medium-high heat, combine the quinoa and water. Bring to a boil, reduce the heat to medium, and simmer until the liquid has been absorbed, about 12 to 15 minutes. Meanwhile, place the sweet potato in a small saucepan and add enough cold water to cover by 2". Bring to a boil over medium-high heat and cook until just tender, about 3 to 4 minutes. Drain and set aside. 2. Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring occasionally, until starting to brown, about 4 minutes. Transfer to a bowl and set aside. 3. Return the skillet to the heat and add the remaining 2 teaspoons oil. Stir in the onion and jalapeno pepper. Cook, stirring occasionally, for 1 minute. Add the bell pepper, garlic, and cumin, and cook until starting to soften, 2 to 3 minutes. Stir in the peas and reserved chicken and cook for 2 minutes. Add the quinoa and reserved sweet potato. Cook, stirring often, until hot, about 1 to 2 minutes. 4. Remove skill from the heat and stir in the cilantro, salt, and pepper. Per serving: 307 calories, 8 g fat, 1 g saturated fat, 24 g protein, 34 g carbohydrates, 6 g fiber, 264 mg sodium [pagebreak] Home-Style Beef Stew Prep time: 23 minutes Cook time: 2 hours 20 minutes Total time: 2 hours 43 minutes Makes 4 servings 2 teaspoons olive oil 2 tablespoons all-purpose flour 1/4 teaspoon salt 1/4 teaspoon ground black pepper 10 ounces lean boneless beef round steak, trimmed of all visible fat and cut into 1" cubes 3/4 cup frozen pearl onions 3 cloves garlic, minced 1/4 teaspoon dried thyme 1/4 cup dry red wine 1 cup water 3 tablespoons tomato paste 13/4 cups low-sodium beef broth 6 ounces baby red potatoes, quartered (about 6 potatoes or 1 1/2 cups) 12 baby carrots 12 baby pattypan squash (or other summer squash), halved 8 ounces fresh mushrooms, sliced 1/4 cup chopped fresh parsley
  6. Warm 1 teaspoon of the oil in a Dutch oven over medium-high heat. 2. In a medium bowl, combine the flour, salt, and pepper. 3. Working in batches, dredge the beef in the flour mixture, add to the Dutch oven, and cook for 3 to 4 minutes, or until browned on all sides. Do not overcrowd the pan. Using a slotted spoon, transfer the beef to a plate. 4. Add the remaining 1 teaspoon oil to the Dutch oven. Reduce the heat to medium and add the onions, garlic, and thyme. Cook, stirring often, for 6 to 7 minutes, or until the onions are slightly softened. 5. Stir in the wine, water, and tomato paste. Using a wooden spoon, scrape up any browned bits from the bottom of the pan. 6. Add the broth and beef. Increase the heat to medium-high and bring to a boil. Reduce the heat to medium, partially cover, and simmer for 1 hour, or until the beef is tender. 7. Add the potatoes and carrots. Simmer for 20 minutes. 8. Add the squash, mushrooms, and parsley. Simmer for 10 minutes, or until the vegetables are tender. Per serving: 326 calories, 11 g fat, 4 g saturated fat, 26 g protein, 27 g carbohydrates, 4 g fiber, 249 mg sodium [pagebreak] Personal White Pizza Prep time: 10 minutes Cook time: 15 minutes Total time: 25 minutes Makes 4 4 whole wheat flour tortillas (9-10" diameter) 3 tablespoons grated Parmesan cheese 2 slices (1/4 ounce each) reduced-fat Swiss cheese, finely chopped 3 large cloves garlic, finely chopped 2 teaspoons canola oil 1/2 cup fat-free ricotta cheese 2 tablespoons ground flaxseed 2 tablespoons nonfat dry milk
  7. Preheat the oven to 375°F. 2. In a small microwaveable bowl, combine the garlic and oil. Cover with plastic wrap, leaving a corner vent. Microwave for 1 minute, or until sizzling. Remove and let stand for 5 minutes. 3. Add the ricotta, flaxseed, and dry milk to the garlic mixture. Stir until smooth. 4. Place the tortillas on 1 large or 2 smaller baking sheets. Spread the tortillas evenly with the ricotta mixture. Sprinkle the cheeses evenly over the tortillas. 5. Bake for 15 minutes, or until bubbly and golden. Per serving: 193 calories, 8 g fat, 2 g saturated fat, 14 g protein, 25 g carbohydrates, 3 g fiber, 297 mg sodium [pagebreak] Pumpkin-Maple Cheesecake Prep time: 15 minutes Cook time: 1 hour 10 minutes Total time: 5 hours 25 minutes Makes 16 servings 3 packages (8 ounces each) fat-free cream cheese, at room temperature 2/3 cup packed brown sugar 3 large eggs 1 can (15 ounces) pure pumpkin 1/2 cup low-fat maple or vanilla yogurt 2 tablespoons all-purpose flour 11/2 teaspoons ground cinnamon 1 teaspoon ground ginger 1 teaspoon maple or rum flavoring 1 teaspoon vanilla extract 1 cup toasted pumpkin seeds
  8. Preheat the oven to 350°F. Coat a 9" springform pan with cooking spray. 2. In the bowl of an electric mixer, beat together the cream cheese and brown sugar until smooth. Beat in the eggs one at a time. Blend in the pumpkin, yogurt, flour, cinnamon, ginger, maple or rum flavoring, and vanilla extract. Pour the filling into the prepared pan. Bake for 1 hour and 10 minutes. 3. Remove from the oven and run a knife around the sides to loosen. Let stand at room temperature for 30 minutes. Chill the cake, uncovered, until cold. Then cover with foil and chill for at least 4 hours (or up to 3 days). 4. When ready to serve, carefully remove the sides of the pan. Sprinkle each serving with 1 tablespoon of the pumpkin seeds. Per serving: 189 calories, 7 g fat, 2 g saturated fat, 13 g protein, 19 g carbohydrates, 1 g fiber, 328 mg sodium Boost heart-health and lose weight (up to 10 lbs in two weeks!) with the complete eating plan. Order your copy of The Salt Solution.