Salt-free recipes: 8 tasty ideas for every day

Table salt features among the ingredients worth limiting if you want to eat a balanced diet and take care of yourself. Salt is best used in moderation as part of your everyday cooking. But don’t worry — eating without salt doesn’t mean you have to settle for bland, flavourless meals! Aubergine caviar, seafood pasta, sesame-crusted tuna, gazpacho… Just try these 8 delicious recipes without added salt.

Aubergine caviar with walnuts

Ingredients (serves 2):

• 1 large aubergine
• 1 small garlic clove
• 4 walnuts
• 1 sprig of mint
• Black pepper
• Olive oil

Method:

1. Start by roasting the aubergine at 220°C for around 30 minutes.
2. Then leave it to cool before peeling and cutting it into pieces on a chopping board.
3. Add the crushed walnuts, chopped mint and finely sliced garlic.
4. Drizzle with a little olive oil and a pinch of pepper, still on your chopping board.
5. Mix everything together and, using a large knife, chop it all again until the aubergine is in small pieces!

Ready to serve!

Seafood pasta with asparagus

Ingredients (serves 2):

• 250 g asparagus
• 200 g prawns
• 1 onion
• About ten cherry tomatoes
• 7 cl light crème fraîche
• Fresh basil, finely chopped
• Fresh ginger, grated
• 150 g pasta

Method:

1. Start by cooking the pasta in boiling water, and meanwhile, trim the tough ends off the asparagus and cut them into small pieces.
2. Cook the asparagus pieces with 2 ladles of the pasta cooking water over high heat for 10 minutes.
3. Thinly slice the onion and halve the cherry tomatoes.
4. Sauté in a pan with a tablespoon of olive oil, grating fresh ginger over the top.
5. Once the asparagus is cooked, add the cherry tomatoes, prawns, crème fraîche and chopped basil, and reduce to a low heat. Stir for a few minutes.
6. Finally, toss with the drained pasta and season with pepper.

Sesame-crusted grilled tuna

Ingredients (serves 4): 

• 4 tuna steaks
• 800 g potatoes
• 4 tbsp sesame seeds
• 3 garlic cloves
• 1 tsp chilli powder
• 3 tbsp sesame oil
• 3 tbsp olive oil
• 2 tbsp balsamic vinegar
• Fresh coriander
• Fresh basil
• 1 tsp sugar
• Black pepper

Method: 

1. First, peel the potatoes and steam them for a good twenty minutes.
2. Meanwhile, in a bowl, mix half the finely chopped garlic with the chilli, sesame oil, sesame seeds and balsamic vinegar. Add the tuna steaks and leave to marinate for a good half hour.
3. While the tuna marinates, mash the potatoes and stir in the olive oil, pepper, sugar, basil and the remaining garlic.
4. Then, grill the tuna in a very hot pan, basting with the marinade. The pan must be properly hot — for a perfect result, everything should happen very quickly: no more than 30 to 40 seconds per side.
5. Finally, plate up with the mash, the tuna, and a little chopped coriander scattered over the top.

Tomato cake

Ingredients (serves 4): 

• 2 eggs
• 250 g wholemeal wheat flour
• Milk
• 100 g tomatoes
• 30 g tinned artichoke hearts
• ½ garlic clove
• 1 tbsp walnut oil
• 1 tsp nutmeg
• Fresh parsley, finely chopped
• Dried thyme
• Black pepper
• 1 sachet of baking powder

Method: 

1. Preheat your oven to 180°C. Then, in a bowl, whisk together the eggs, milk and oil.
2. Once the mixture is smooth, gradually fold in the flour and baking powder. Then add the thyme, tomatoes and artichoke hearts cut into large chunks, the parsley, pepper, nutmeg and chopped garlic.
3. Finally, pour the batter into a muffin tin and bake for around 30 minutes.

Asian-style chicken noodles

Ingredients (serves 4):

• 500 g rice noodles
• Chicken
• Vegetables of your choice
• 2 tbsp sweet soy sauce (reduced-salt if possible, and used in moderation)
• 1 tbsp lime juice
• 2 tbsp olive oil
• 3 tbsp fresh coriander, finely chopped
• 2 garlic cloves

Method: 

1. Cover the noodles with boiling water and leave to soak for 5 minutes before draining. Then heat a tablespoon of oil in a wok and stir-fry the chopped garlic with the chicken. Once nicely golden, remove from the heat.
2. Next, stir-fry the vegetables with the remaining oil until tender on the inside but still slightly crisp.
3. Add the chicken, lime juice and soy sauce.
4. Finally, plate up and garnish with coriander before enjoying!

Simple, fresh gazpacho

Ingredients (serves 2):

• 500 g tomatoes
• 1 garlic clove
• ½ mild white onion
• ½ cucumber
• ½ red pepper
• ½ green pepper
• A pinch of Espelette pepper
• 2 tbsp olive oil
• A dash of vinegar

Method:

1. Roughly chop the garlic and onion. Peel the cucumber, halve it lengthways and remove the seeds. Deseed the peppers and cut the flesh into chunks.
2. Plunge the tomatoes into boiling water to peel them easily, then remove the seeds. Blend the flesh in a food processor with the oil and vinegar.
3. Add the garlic, onion, cucumber, peppers and chilli. Continue blending until smooth. Keep chilled until ready to serve.

Courgettes stuffed with beef and mint

Ingredients (serves 2): 

• 4 large courgettes
• 400 g lean minced beef (5% fat)
• 2 tbsp tomato purée
• 4 tbsp fresh parsley, finely chopped
• 4 tbsp fresh mint, finely chopped
• 2 onions
• Black pepper

Method:

1. Rinse the courgettes and halve them lengthways. Scoop out the flesh with a teaspoon and set aside.
2. Peel the onions, chop them and mix with the courgette flesh. Add the tomato purée, herbs, mince and a little pepper. Continue mixing.
3. Use the stuffing to fill the courgette halves, then place them in an ovenproof dish and bake for 45 minutes.

Penne with salmon and spinach

Ingredients (serves 2): 

• 250 g wholegrain penne
• 200 g frozen leaf spinach
• 10 cl soya cream
• 12 cherry tomatoes
• 200 g salmon (fresh or frozen)
• Black pepper

Method:

• Bring water to the boil, then poach the salmon for 10 minutes.
• Meanwhile, defrost the spinach in a saucepan with a little water.
• Drain the spinach, then return it to the pan with the soya cream and a little pepper.
• Cook the pasta, drain and add it to the spinach and halved cherry tomatoes.
• Flake the salmon into small pieces and stir it into the pasta. Warm through for a few minutes, stirring gently.

So, girls, ready to cut back on salt? It’s a good resolution for eating a balanced diet! Remember, regular physical activity and palpate-roll massages with our massage accessories can complement your routine.

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