Swollen legs, weight that seems to go up and down all the time, an uncomfortable tingling or tight feeling, orange-peel skin… These sensations are often linked to water retention. Day to day, what’s on your plate is one of the habits you can adjust. A varied diet, full of vegetables and fruit and low in salt, is a good place to start. For a bit of inspiration, here are 4 simple, low-salt recipes.
Homemade low-salt vegetable soup
Vegetables are naturally high in water, so they have a natural place in a low-salt diet. Cutting back on salt is one of the usual tips when you’re looking to avoid water retention day to day. Celery, for example, contains potassium and adds plenty of flavour to a soup without the need for extra salt.
Ingredients:
- 1 stick of celery
- 3 large onions
- 1/8 of a pumpkin
- 1 green pepper
- 1/2 green cabbage
- 3 tomatoes
- 2 litres of water
- 1 vegetable stock cube
- Pepper
- Thyme and rosemary
Method:
Wash, peel and slice all your vegetables. Place them in a large pot with the water, stock cube, herbs and pepper. Bring to the boil, then leave to simmer for a good twenty minutes. Finally, blend and enjoy!
Avocado, fresh goat’s cheese and baby spinach toast
Baby spinach is easy to add to a lunchtime toast. It’s low in calories, contains fibre and plenty of water, and pairs beautifully with avocado and fresh goat’s cheese.
Ingredients (serves 2):
- 2 large slices of wholemeal bread
- 1 handful of baby spinach
- 1 avocado
- 50 g fresh goat’s cheese
- juice of half a lemon
- poppy seeds
Method:
A fresh snack that’s ready in no time! If you’re having it for lunch, feel free to make two slices. Start by rinsing and drying the baby spinach, then slice the avocado flesh into thin strips. Drizzle lemon juice over the avocado slices.
Next, mix the fresh goat’s cheese with a few poppy seeds, then spread the mixture over your slices of wholemeal bread. Top with the baby spinach and avocado strips. Ready to enjoy!
Chicken with pineapple: a light sweet and savoury dish
Pineapple brings a touch of sweetness, which means you can go easy on the salt. It’s a juicy fruit that contains fibre and potassium, and it works well in sweet and savoury dishes.
Ingredients (serves 4):
- 4 chicken breasts
- 8 slices of fresh pineapple
- 1 lime
- 2 plain 0% fat yogurts
- 2 onions
- 4 pinches of ground ginger
- 1 tbsp olive oil
- Fresh basil leaves
Method:
Cut the chicken breasts into pieces. Peel and finely chop the onions. In a shallow dish, mix together the yogurts, onion, lime juice, ginger and olive oil.
Add the chicken pieces, season with pepper and mix well. Leave to marinate in the fridge for 30 minutes. Drain the chicken and sauté for 5 minutes in a pan over a high heat.
Cut the pineapple slices into chunks and add them to the pan along with the marinade. Cook for a further 10 minutes over a medium heat, stirring frequently.
Serve hot with a few fresh basil leaves and brown rice.
Courgette rolls
Courgette is a mild-tasting vegetable with a high water content. It also contains magnesium, potassium and vitamins. Sliced thinly and grilled, it makes a tasty starter or nibble with drinks.
Ingredients:
- 2 courgettes
- 1 small fresh goat’s cheese log
- rocket leaves
- olive oil
- pepper
Method:
Start with the courgettes: wash them and cut into thin strips. Lay the strips on a baking tray lined with baking paper. Brush with a little olive oil (keep it light!), then grill in the oven.
Meanwhile, mash the fresh goat’s cheese. Once the courgette strips are nicely golden, leave them to cool, then spread rocket leaves and goat’s cheese along one end of each strip.
Season with pepper, then roll the courgette strips up to form little rolls. Secure with cocktail sticks and enjoy!
These 4 recipes show that low-salt cooking, full of vegetables and fruit, can still be delicious. They fit into a healthy lifestyle overall, alongside regular exercise and drinking plenty of water. And to look after your skin, don’t forget pinch-and-roll massage! To work on the look of cellulite, cupping massage slots easily into your routine. For quick and easy sessions, discover the CelluBlue Cups!
What about breakfast?
In the morning, follow the same approach as in these recipes: fresh foods and as little salt as possible. The avocado, fresh goat’s cheese and baby spinach toast makes a great breakfast, with its wholemeal bread and squeeze of lemon. You can add a few pieces of fresh pineapple and a large glass of water.
Try not to start the day with very salty foods, either. And if the swelling doesn’t go away, speak to your GP.
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- Water retention and diet: 6 foods to know about
- 10 tips to fight water retention
Useful categories: Anti-Cellulite Diet.
