Recipe: Low Sodium Ramen Noodle Soup

Traditional ramen often comes with a hefty dose of salt, making it a less-than-ideal option for those seeking a heart-healthy diet. This delicious recipe doesn’t skimp on flavor but is much kinder to your health. 

Ingredients:

• 1 tsp toasted sesame oil
• 2 cloves minced garlic
• 1 ½ cups of chopped bok choy
• ¾ cup of shredded carrots
• ¾ cup of sliced mushrooms
• 1 teaspoon onion powder
• ½ teaspoon ground ginger
• ½ teaspoon white miso paste
• ¼ teaspoon low-sodium soy sauce
• ¼ teaspoon cayenne pepper (optional)
• 4 cups of low-sodium vegetable stock or broth
• 12 oz package of ramen noodles or rice noodles (whole grain preferably)
• 3 hard-boiled eggs
• Toppings: 2-3 green scallions, thinly sliced, fresh chopped parsley or cilantro (optional)

Preparation:

1. Hard-boiled eggs: Bring a small pot of water to a boil and add eggs. Boil for 9 to 10 minutes. Immediately, use a slotted spoon to place eggs in a bowl of ice water. Peel and set aside.
2. In a medium pot, heat the teaspoon of sesame oil over low heat. Add the minced garlic and saute for 3 minutes, avoiding burning. Add the chopped vegetables, onion powder, ginger, miso paste, soy sauce and cayenne (optional) and continue to saute.
3. Add the stock or broth and bring to a boil. Reduce to simmer on medium heat (about 10 minutes).
4. If eating right away, add the noodles to the broth and cook according to package instructions. Serve with sliced egg on top and enjoy. 
5. If making ahead, use a separate pot to prepare noodles according to package instructions, drain them, and store them.
6. Serve in bowls and top with green scallions and any herbs.
7. Enjoy!

How Sodium Affects Your Health

Sodium is a necessary nutrientthat helps to maintain the proper balance of water and minerals in our body, control blood pressure and ensure our nerves and muscles are working properly. Our bodies only need a small amount of sodium (500 mg daily or less than ¼ teaspoon) to perform these functions.

As an additive, sodium is used to flavor and preserve foods. It is also used as a binder and stabilizer for many foods. However, most Americans consume at least 3500 mg daily, which is equivalent to 1.5 teaspoons of salt. The Dietary Guidelines for Americans recommend that healthy individuals should consume no more than 2300 mg or 1 teaspoon of salt per day.

The American Heart Association suggests that most adults ideally aim closer to 1500 mg per day, especially for proper management of chronic health diseases such as high blood pressure, heart disease and kidney disease.

Tips for lowering sodium intake: 

• Prepare food at home
• Pay attention to portion sizes
• Read the labels; look for <20% of daily value on prepared foods
• Eat less processed and pre-packaged foods
• Purchase fresh or frozen fruits and vegetables
• Use fresh herbs to season foods
• Use dried spices and seasoning blends without salt to give food flavor

Next Steps & Resources: 

• Recipe shared by the oncology dietitians at John Theurer Cancer Center
• Check out our next hot topic and register for The Cutting Edge Kitchen

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.