‘Less Salt, Umami It!’ with AJI-NO-MOTO® Umami Seasoning Recipes
Table salt is a common source of sodium. If we’re not careful, high amounts of sodium consumption may lead to high blood pressure and other health complications. The average person eats 9–12 grams of salt daily — about 2 times more than the daily requirements[1]. When limiting salt in your diet, a common target is to eat less than 5 grams of salt or less than 2 grams of sodium per day for the adults. AJI-NO-MOTO® pure Umami Seasoning is two-thirds less sodium than table salt, which helps to reduce the usage of sodium while maintaining the deliciousness of your daily meals.
If you’re looking for no-hassle, simple, reduced-sodium recipes for better health, you’re at the right place!
1. Ginger Chicken
Here is a quick and easy low sodium Ginger Chicken Recipe that’s perfect for you and your family. Our ginger chicken recipe was mindfully created to reduce the amount of sodium by 19% while maintaining a burst of flavour with the use of AJI-NO-MOTO® Umami Seasoning. Reducing sodium intake has been shown to help reduce risks of cardiovascular disease, stroke and coronary heart attack, especially in people with high blood pressure. The main ingredients of this dish are chicken and ginger. Ginger is packed with antioxidants. These antioxidants help your body fight off chronic diseases like high blood pressure, heart disease, and diseases of the lungs, plus promote healthy ageing[2].
2. Crispy Fried Fish
This Crispy Fried Fish recipe is made with essential ingredients for a crispy-coated and perfectly seasoned fish. It’s a super quick meal because cooking fish fillets on the stove takes less than 20 minutes! Fish is an essential source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. This dish can be further enhanced with the use of AJI-NO-MOTO® Umami Seasoning, which 29% lower sodium content. Serve with a side of rice and sambal, and your family, tummy (and health) will thank you for it!
3. Egg Drop Soup
The name “Egg Drop” comes from how the soup is made from dropping a raw egg into hot soup. Egg Drop Soup, or egg flower soup, is a low-sodium boiled chicken broth soup with mixed vegetables that is simple to prepare. This soup is enhanced with the use of AJI-NO-MOTO® Umami Seasoning, which helps reduce your daily salt consumption (22% lower in sodium). It’s made with eggs, cornflour, green onions, and vegetables. This soup recipe contains only 64 calories per serving and can be prepared in an hour. The Egg Drop Soup also provides a significant amount of your daily needed carbohydrate, protein and fat. This dish is rich in eggs that contain rich amounts of valuable vitamins A, E, B5, B12, and iron, iodine, and phosphorus[3] — vital nutrients in supporting a healthy, balanced diet.
4. Chinese Mustard Seaweed Soup
Chinese Mustard Seaweed Soup is a light and umami-packed soup which is prepared with vegetables and cooked in a clear chicken broth. This hearty meal is suitable for consumption by elderly people as it’s low in sodium content and can be finished effortlessly. Getting its flavour from chicken and seaweed, this recipe is sure to please the whole family. In this recipe, we used both the AJI-NO-MOTO® Umami Seasoning, which lowers sodium content by 25% and TUMIX® Chicken Stock to further enhance the taste of the soup while keeping the sodium content low.
5. Stir-Fried Pak Choy with Dried Prawn and Anchovy
The Stir-Fried Pak Choy with Dried Prawn and Anchovy is a simple and easy recipe that can be prepared with minimal ingredients. Here, we use only the freshest greens and typical Malaysian ingredients such as dried prawns, anchovies, garlic and more. What makes this healthy, low sodium Stir-Fried Pak Choy so delicious is the AJI-NO-MOTO® Umami Seasoning (14% lower in sodium), which is used to give this dish a flavourful punch! Pak choi is a popular vegetable as they can be cooked with chicken, shrimp, beef, mushroom, or tofu as there are so many ways to prepare them. The Stir-Fried Pak Choy with Dried Prawn and Anchovy dish is usually complemented with steamed rice. Our tip: use brown rice which has a lower glycaemic index (GI). Click here to find more stir-fry recipes.
6. Kong Po Chicken
Kong Po Chicken is a classic Chinese recipe that consists of stir-fried chicken and vegetables cooked in the spicy Kong Po sauce. Many flavours are going on in this dish: tangy, sweet, and a hint of heat. The secret ingredient in making your dish incredibly irresistible while keeping the sodium levels low lies in the AJI-NO-MOTO® Umami Seasoning, which is 15% lower in sodium compared to regular table salt. Here is our take in making a low sodium version of the Kong Po Chicken at home.
7. Assam Fish with Assorted Vegetables
Take a stroll along the Straits of Malacca through a gustatory experience! Assam Fish is a classic Malay and Minangkabau dish popularised in “The Historic State” of Malacca. This dish is tangy, spicy, appetizing and best served with rice. In this recipe for Assam Fish, it incorporates dried tamarind apple (asam keping) beautifully with the kembong fish. The flavour of this dish is further enhanced with AJI-NO-MOTO® Umami Seasoning, with 16% lower sodium. Surprise your family with this beautiful dish — It takes about only 30 minutes to prepare and can be served to 5 people.
Find more nutritious and low sodium recipes for your lifestyle through this link: https://www.ajinomoto.com.my/golden-age-group-reduced-sodium-diet-recipes
[1] WHO. (2020, April). Salt reduction.
[2] Health Benefits of Ginger. (n.d.). WebMD. Retrieved August 30, 2021.
[3] The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. (2019, March 1). PubMed Central (PMC).