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Home >> Postural Orthostatic Tachycardia Syndrome >> Salty Meals and Snacks

Salty Meals and Snacks

Here are a few easy recipes and salty snack ideas for those of you who have been placed on a high salt diet. Please check with your doctor before significantly increasing your salt intake, as it is not appropriate for all forms of dysautonomia. If you have a salty receipe idea for us, please e-mail your ideas to saltysusan@dysautonomiainternational.org.

Quick Salty Snack Ideas:
Salted Watermelon Wedges
Salted Avacado Wedges with nachos and salsa
Cottage Cheese with Salt spinkled on top
Apple Wedges spread with Peanut Butter (mix extra salt into the peanut butter beforehand)
Beef Jerky
Scrambled Eggs (eggs can hide the taste of salt very well, so you can put lots of salt in when you are scrambling the eggs)

Salty Beverages
Warmed broth or bouillon in a mug (drink like tea)
Tomato Juice with lots of added salt
Pickle Juice (some people drink shot glasses of pickle juice every morning)
Virgin Lime Margarita (add lots of salt to Lime-Aid, serve over ice and salt the rim of the glass)

Foods that Still Taste Good with LOTS of Salt
Mashed or baked white potatoes
Creamy Sauces
Cheese Sauce
Ground Beef
Cottage Cheese

Soy Sauced Soaked Scramblers
1 Egg
Handful of Spinach (fresh or frozen)
2 Tbsp. of Soy Sauce (or Gluten Free Tamari)
Oil or Butter to coat pan
Coat pan so eggs don't stick. Saute spinach in 1 tbsp. soy sauce. Push to the side of the pan. Add egg whole to pan if you like sunny side up eggs, or scramble egg in a bowl and add to the pan if you prefer your eggs scrambled. While egg is cooking, add the other tbsp. of soy sauce right on top of it. Once egg is fully cooked, put spinach on the plate first, and then lay egg on top. Enjoy.

Spinach and Gruyere Quiche
2 Jumbo Eggs
1/4 cup Egg Beaters (or Egg Whites)
1/2 cup Half and Half
1 cup Cheddar
1 cup Gruyere
1/4 cup Parmesan
1/2 bag Frozen Spinach or 2 cups Fresh Baby Spinach
1 store bought pie crust (or make your own)
1/4 cup French's Onions
Small chopped Onion
Nutmeg, Salt, and Pepper to taste
Preheat oven according to pie crust instructions. In a small bowl combine eggs and egg beaters with a 1/2 cup of half and half. Microwave and drain frozen spinach according to package, or wash and chop baby spinach and combine with egg and cream mixture. Add cheeses and chopped onions. Add nutmeg, salt, and pepper to taste. Pour mixture into pie crust. Sprinkle french's onions and extra cheese to the top of the quiche mixture. Bake for 40-45 minutes. Test with fork, if it comes out clean the quiche is ready!

Sour Cream Thyme Dip
Sour Cream (the more sodium the better!)
Garlic Powder or Fresh Minced Garlic
Sea Salt
Lemon Juice
Dried Thyme
Add desired amount of sour cream to a small bowl. Sprinkle a good amount of thyme and stir. Add a few drops of lemon juice to thin out the sour cream a little, and stir well. Taste to control amount. Next, add garlic and sea salt to taste. To garnish: add lemon zest or a sprig of fresh thyme. This dip can be used for potato chips, pretzels, veggies, baked potatoes, etc.

Triple Salty Salad
Fresh Salad Greens (arugula, baby spinach, frisee, red leaf spinach, baby kale, whatever you like)
Good Quality Olive Oil
Topping Ideas:
Fresh Tomatoes, sliced into wedges
Black Olives, sliced
Fresh Mozzarella
Salami or some kind of salty Ham
Sea Salt or Kosher Salt
Wash all produce, dry and toss in a large salad bowl. Do not add oil until you are just about to serve. Drizzle a tablespoon or two of olive oil on the salad in your own serving bowl. Add as much salt as you can to your salad bowl, while still enjoying the taste. Add your favorite toppings. Did you know the word "salad" comes from the ancient Roman word "sal," because the Romans enjoyed salting their vegetables. "Sal" meant "salt," or "of the sea." Salami comes from the words for "highly salted sausage."

Quick Asian Noodles
Your Favorite Kind of Asian Noodle (Soba, Mung Bean or Rice Noodles)
Fresh Snap Peas, Snow Peas or String Beans
Peanut Butter
Regular Soy Sauce or Gluten Free Tamari Sauce (don't get the low sodium version, you want all the sodium you can get!)
Sesame Seeds
Boil your noodles according to package directions. Just before they are done, throw in your vegetables. You are trying to heat up the vegetable, but still leave a nice crunch. Drain water. When the noodles are still hot, add peanut butter and soy sauce to taste, and stir until it becomes a smooth well blended sauce. Sprinkle sesame seeds on top. Enjoy.

Asian Noodle Soup
Leftovers from the Asian Noodle Soup recipe above.
Beef or Veggie Broth (using boullion is fast and salty)
Optional Ingredients:
Coconut Milk
Bell Peppers
Water Chestnuts
Thai Basil (regular basil is OK if you don't have Thai basil)
Prepare broth according to directions or make from scratch. If using optional coconut milk, add coconut milk to broth to achieve desired consistency. Chop vegetable into thin slices and add to soup. You want the veggies to warm, but stay crispy. Boil vegetable in soup for 3 minutes, turn down heat and add noodles. Let noodles warm up in the soup and serve.

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