It is that time of year again – to reflect on the year past and to get hopeful for new beginnings as we head into a new year! This year our holiday season may look a little different but we will still have many Happy Hours with friends and colleagues, over Zoom or in person within our little social bubbles. Either way, planning ahead will help to celebrate the season while also keeping us on our low sodium diets.
Drinks
We all like to up our game during the holidays – pretty drinks complement the festivities perfectly! Whichever direction your drink choices go in, there are always options if you are watching your sodium.
Alcoholic Drinks
Only recipe you’ll ever need for the classic frozen margarita. Sorry – photo from pre-low-sodium days!
Margarita Sans Salt
- 6oz Tequila Blanco (3/4 cup)
- 4oz Triple Sec (1/2 cup)
- 6oz Fresh lime juice (3/4 cup)
- 2 tbsp agave nectar
- 4 cups ice
- Blend together and serve in chilled glasses but skip the iconic salt rim
Some basics to know regarding alcoholic beverages and sodium content.
- Wine & Champagne – with just 5-7mg of sodium per 5oz serving, these are an easy low sodium go to!
- Beer is just a bit higher at 14mg sodium per can but still reasonable.
- Vodka/Rum/Tequila/Gin/Whiskey – these are the real winners with 0-1mg of sodium per oz. This is great for those who enjoy shots or whiskey neat – for me, its just a base for my favorite cocktails!
- Cocktails – This is where we all need to be careful. What recipe you use for your cocktails could matter a great deal. Cosmos and Margaritas sans salt are awesome while Bloody Marys not so much! If you do use a store bought mix as a base for your drinks please remember to check the sodium.
More fun recipes are on the internet – Hacking Salt has some delicious options to start with. As the weather’s been getting colder, warm spiked drinks are my favorite! Here’s one I made recently.
Spiked Spiced Cider
- Warm store bought apple cider in a saucepan with whole cloves, cinnamon, cardamon and a splash of orange juice
- Add an ounce of dark rum to a tumbler
- Top with strained warm cider
- Garnish with a slice of orange
Even if the drink is served cold, the whiskey in the following recipe warms you from the inside out.
Whiskey Dram
- 2oz whiskey of your choice
- 4 tsp orange blossom honey
- 1oz freshly squeezed lemon juice
Stir honey with whiskey in shaker till dissolved. Add lemon juice, shake with ice. Strain into chilled glass. Garnish with orange zest twist!
Non-alcoholic Drinks
What we love for non-alcoholic drinks that taste great and do not set you back on the sodium or alcohol intake.
- Coconut water – simple and hydrating! Depending on the brand, the sodium content varies. Vita Coco has only 25mg of sodium per 8oz serving while Zico has 65mg per 8oz serving.
- Soda/lime/simple syrup/mint – or some combination of these will keep your drink light and fresh. Heads up – soda is a better low sodium choice than tonic.
- 28 Non-Alcoholic Party Drinks And Healthy Mocktails You’ll Love – This is a great article from Women’s Health magazine on fresh mocktails to enjoy if you want to steer clear of alcohol. Each recipe has the nutrition content as well so feel free to browse around for your favorite flavors (and of course check the sodium levels in each). Just be aware that there are a few with high sodium levels so choose accordingly.
Munchies
Snacks seem to go hand in hand with drinks – who needs dinner at a Happy Hour?!
Grazing Boards
We are seeing this trend everywhere now – the humble cheese platter has been elevated to centerpiece status that gets everyone to gather around and pick at it all evening (great as a conversation piece too!). Since there is a little something for everyone and it covers all food groups, this is practically dinner! This one was a special treat from Carolyn Eddie!!
What to go for…
- Crudités with low sodium hummus
- Low sodium crackers/chips
- Roasted unsalted nuts
- Dry fruits
- Fresh fruits
- Homemade or store-bought low sodium dips/chutneys
- Low sodium cheeses – Swiss, Goat, Mozarella are good options
- Honey to drizzle
What to avoid…
- Puff pastry based appetizers – no more pigs in blankets!
- Mini quiches
- Processed meats – think salami, prosciutto, chorizo, sausage etc
- High sodium cheeses like cheddar/gouda etc
- Olives
- Store bought dips/salsas in general
- High sodium crackers/chips
Portion control is always an option if you want to give in to temptations! However you choose to celebrate this holiday season, we’ve got the low sodium part covered. The rest is on you!!