you are what you eat

Low Sodium Stir Fry



Stir fry is one oif my favourite dishes. I love that it is quick to prepare, fresh, tasty and by slightly adjusting and experimenting with different ingredients, a whole new dish is created! Stir fry’s can be high in salt especially if you use oriental sauces like barbecue sauce, fish sauce, soy sauce, hoisin sauce or oyster sauce to flavour the dish. Today, I took my stir fry to my ‘lab’ and created a low sodium, but tasty, full on flavour stir fry! Here is my recipe:

1 T canola oil

2-3 cups vegetables of your choice

2-3cm piece ginger, sliced into thin rounds

1 lemon grass root, rinsed, and chopped into big chunks

2-3 chillies, depending on the flavour intensity you want

2t cumin seeds

2T low sodium soy sauce

1T fish sauce

1tsp tomato paste

1/2 cup water

1 ice cube block pesto of your choice

2-3 stalks of spring onion


In a cup, mix the soy sauce, fish sauce and tomato paste. Melt the pesto and keep aside.

Heat oil in a wok or large frying pan. Start adding one vegetable type at a time to the oil, allowing 1 minute between each addition. Stir well after adding each vegetable. Once all the vegetables are added, throw in ginger, cumin and chillies. Add the pesto, stir well. Lastly add the sauce mixture, fill the cup with 1/2 cup water to rinse the sauce off the sides and throw in. Stir well and garnish with spring onion.

Serve sizzling hot with a side of low GI carb of your choice.

Nutrition Tip: Beef strips, Chicken pieces, prawns of fish can also be added to a stir fry for protein. I prefer having my stir fry as a vegetarian meal. If you are adding protein, cook the protein before the vegetables (you can use the same pan) and add it back to the stir fry before adding the sauce.

When it comes to salt intake, less is definitely better! When shopping compare the nutrition labels on different brands of products. Sodium content is always listed on the label. Sometimes the high sugar content in a product can mask the high sodium content so it’s important to check every label for sodium content.
Compare various brands of the same food item until you find the one that has the lowest sodium content, since this will vary from brand to brand.

3 comments on “Low Sodium Stir Fry

  1. John N. Frank
    April 8, 2014

    Sound tasty but I’d substitute a salt-free teriyaki for the low sodium soy sauce, I find even the low-sodium variety has too much salt for my daily target of 1,200-1,500 mgs. I did a taste test of sodium free teriyaki sauces: http://nosaltnofatnosugar.com/2013/09/05/salt-free-teriyaki-sauce-a-taste-test-of-three-varieties/

    • faaizahsnutritionlab
      April 8, 2014

      Thank you for your comment John! We do not have much variety in south africa when it comes to low salt sauces. But I will definitely keep an eye open for it! I would love to get my hands on a bottle and try it out!

  2. John N. Frank
    April 8, 2014

    Reblogged this on The No Salt, No Fat, No Sugar Journal and commented:
    Substitute a salt-free teriyaki sauce for the soy sauce here to cut salt even more. See my review of salt-free teriyaki sauces available and how their sodium content compares with low-salt soy: http://nosaltnofatnosugar.com/2013/09/05/salt-free-teriyaki-sauce-a-taste-test-of-three-varieties/

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