500 Low Sodium Recipes (10 page)

½ cup (60 g) all-purpose flour

½ cup (60 g) bread crumbs

2 tablespoons (16 g) cornstarch

2 teaspoons (10 g) sugar

2 teaspoons (10 ml) low sodium chicken bouillon

2 teaspoons (5 g) poultry seasoning

2 teaspoons (5 g) paprika

1 teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon dried thyme

Combine all ingredients.

Yield:
8 servings

Nutritional Analysis

Each with:
2 g water; 72 calories (7% from fat, 11% from protein, 83% from carb); 2 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 15 g carb; 1 g fiber; 2 g sugar; 20 mg calcium; 1 mg iron;
24 mg sodium
; 48 mg potassium; 327 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol

This makes a fairly thin batter that can be used either for meat like fish, chicken, or shrimp or for vegetables.

2 eggs

1 ¾ cups (410 ml) water, very cold

1 ¾ cups (185 g) all-purpose flour

Beat eggs and water until frothy. Beat in flour until batter is smooth. Refrigerate until ready to use. Place batter in a bowl of crushed ice to keep cold while using.

Yield:
6 servings

Nutritional Analysis

Each with:
91 g water; 150 calories (6% from fat, 17% from protein, 76% from carb); 6 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 28 g carb; 1 g fiber; 0 g sugar; 18 mg calcium; 2 mg iron;
39 mg sodium
; 108 mg potassium; 75 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Use this mix to make oven-fried fish. Catfish works well.

¼ cup (35 g) all-purpose flour

¼ cup (35 g) cornmeal

¼ teaspoon black pepper

½ teaspoon New Bay Seasoning (see recipe, page 30)

Combine flour, cornmeal, pepper, and seasoning.

Yield:
4 servings

Nutritional Analysis

Each with:
2 g water; 60 calories (3% from fat, 10% from protein, 86% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 1 g fiber; 0 g sugar; 2 mg calcium; 1 mg iron;
0 mg sodium
; 24 mg potassium; 19 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Some of my recipes call for onion soup mix. I’ve used Goodman’s Low Sodium Onion Soup Mix, which I find in the kosher food section of my local supermarket. You can easily make your own mix. And it’s even lower in sodium than the Goodman’s. You can use this the same as you would a 1-serving envelope of one of the commercial brands (some brands make multiple servings per envelope).

1 tablespoon (10 g) minced onion

1 teaspoon sodium-free beef bouillon

½ teaspoon onion powder

⅛
teaspoon black pepper

⅛
teaspoon paprika

Combine all ingredients and store in an airtight jar or bag.

Yield:
1 serving

Nutritional Analysis

Each with:
0 g water; 34 calories (11% from fat, 12% from protein, 78% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 7 g carb; 1 g fiber; 3 g sugar; 24 mg calcium; 0 mg iron;
30 mg sodium
; 110 mg potassium; 166 IU vitamin A; 4 mg vitamin C; 0 mg cholesterol

Yes, it says instant coffee. Don’t be afraid—the coffee doesn’t really make this mix taste weird. And it certainly does give it that nice brown color.

1
⅔
cups (204 g) cornstarch

6 tablespoons (90 ml) low sodium beef bouillon

4 teaspoons instant coffee crystals

2 teaspoons (6 g) onion powder

1 teaspoon garlic powder

½ teaspoon black pepper

½ teaspoon paprika

Combine all ingredients and store in an airtight container. To make gravy, measure 3 tablespoons (21 g) mix into a saucepan. Add 1 ½ cups (355 ml) water. Bring to a boil and simmer for 1 minute.

Yield:
24 servings

Nutritional Analysis

Each with:
1 g water; 36 calories (1% from fat, 1% from protein, 98% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 8 g carb; 0 g fiber; 0 g sugar; 2 mg calcium; 0 mg iron;
22 mg sodium
; 11 mg potassium; 25 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

You can usually find buttermilk powder in the baking aisle of large supermarkets.

Keep in mind in this case that the milk and mayonnaise add sodium to the final dressing.

½ cup (55 g) buttermilk powder

1 tablespoon (0.4 g) dried parsley, crushed

1 teaspoon dried dill weed

1 teaspoon onion powder

1 teaspoon dried minced onion

¼ teaspoon ground pepper

½ teaspoon garlic powder

Combine all ingredients in the container of a food processor or blender and process on high speed until well blended and powdery smooth. To use mix, combine 2 tablespoons (14 g) dry mix with 1 cup (235 ml) milk and 1 cup (225 g) mayonnaise. Mix well.

Yield:
10 servings

Nutritional Analysis

Each with:
1 g water; 26 calories (13% from fat, 33% from protein, 54% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 0 g fiber; 3 g sugar; 75 mg calcium; 0 mg iron;
32 mg sodium
; 108 mg potassium; 48 IU vitamin A; 1 mg vitamin C; 4 mg cholesterol

Occasionally you’ll come across a recipe that calls for a package of Italian dressing mix. Unfortunately, those mixes are high in sodium. The solution is to mix up your own.

2 teaspoons (2 g) dried oregano

1 teaspoon onion powder

2 teaspoons (1 g) dried basil

2 teaspoons (5 g) paprika

1 ½ teaspoons black pepper

2 tablespoons (18 g) garlic powder

6 tablespoons (78 g) granulated sugar

Mix all ingredients and store in an airtight container.

Yield:
32 servings

Nutritional Analysis

Each with:
0 g water; 12 calories (2% from fat, 4% from protein, 93% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 0 g fiber; 3 g sugar; 3 mg calcium; 0 mg iron;
0 mg sodium
; 14 mg potassium; 85 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Next time you are looking for a low sodium topping to add a little crunch and flavor to a casserole or some veggies, give this a try.

½ cup (60 g) low sodium bread crumbs

1 teaspoon brown sugar

½ teaspoon sesame seeds

1 teaspoon wheat germ

½ teaspoon celery seed

½ teaspoon dried oregano

¼ teaspoon garlic powder

1 teaspoon minced onion

½ teaspoon dried parsley

1 teaspoon Italian seasoning

1 ½ teaspoons buttermilk powder

Combine all ingredients and mix well.

Yield:
4 servings

Nutritional Analysis

Each with:
1 g water; 72 calories (13% from fat, 15% from protein, 72% from carb); 3 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 1 g fiber; 3 g sugar; 50 mg calcium; 1 mg iron;
11 mg sodium
; 81 mg potassium; 41 IU vitamin A; 1 mg vitamin C; 1 mg cholesterol

Make your own seasoned croutons for your salads and save all the sodium and a good bit of the fat. Feel free to vary the seasonings to suit your taste.

2 tablespoons (30 ml) olive oil

½ teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon dried thyme

¼ teaspoon dried basil

½ teaspoon dried parsley

2 cups low sodium bread, cubed

Place oil and spices in a resealable plastic bag and mix well. Add bread cubes and shake to coat evenly. Place in a single layer on a greased baking sheet and bake at 300°F (150°C, gas mark 2) until dried out, about 20 minutes, stirring occasionally.

Yield:
4 servings

Nutritional Analysis

Each with:
8 g water; 122 calories (56% from fat, 6% from protein, 38% from carb); 2 g protein; 8 g total fat; 1 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 12 g carb; 1 g fiber; 1 g sugar; 28 mg calcium; 1 mg iron;
7 mg sodium
; 36 mg potassium; 20 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Instead of cooking it on a rotisserie, we’ve just split a whole chicken in half and roasted it with this glaze. You could also use it on any parts that you happen to have. You should be careful to buy chili powder that doesn’t contain salt. Most don’t have a nutritional label, so you’ll have to read the ingredients.

¼ cup (60 ml) vegetable oil

2 tablespoons (40 g) honey

2 tablespoons (30 ml) lime juice

½ teaspoon paprika

4 teaspoons (10 g) chili powder

Mix ingredients together. Baste chicken several times with sauce while roasting.

Yield:
4 servings

Nutritional Analysis

Each with:
9 g water; 163 calories (74% from fat, 1% from protein, 25% from carb); 0 g protein; 14 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 8 g polyunsaturated fat; 11 g carb; 1 g fiber; 9 g sugar; 9 mg calcium; 0 mg iron;
5 mg sodium
; 69 mg potassium; 897 IU vitamin A; 4 mg vitamin C; 0 mg cholesterol

If you have recipes that call for self-rising cornmeal, you can use this instead. It doesn’t contain the salt and high-sodium baking powder that the product on your grocer’s shelves does. You can make a large batch and store it in an airtight container.

1 cup (140 g) cornmeal

1 teaspoon sodium-free baking powder

Mix ingredients together well.

Yield:
4 servings

Nutritional Analysis

Each with:
4 g water; 130 calories (4% from fat, 9% from protein, 87% from carb); 3 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 29 g carb; 3 g fiber; 0 g sugar; 164 mg calcium; 2 mg iron;
4 mg sodium
; 435 mg potassium; 74 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

If you’ve got a recipe that calls for self-rising flour, you can use this instead.

1 cup (110 g) all-purpose flour

1 ½ teaspoons sodium-free baking powder

Mix thoroughly. Store in a sealed container in a cool, dry place.

Yield:
4 servings

Nutritional Analysis

Each with:
4 g water; 116 calories (2% from fat, 11% from protein, 86% from carb); 3 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 25 g carb; 1 g fiber; 0 g sugar; 86 mg calcium; 2 mg iron;
2 mg sodium
; 223 mg potassium; 0 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Use this mix in any recipe that calls for a boxed baking mix.

10 ½ cups (1155 g) all-purpose flour

¼ cup (55 g) sodium-free baking powder

½ cup (100 g) sugar

1 cup (110 g) buttermilk powder

1 ½ teaspoons sodium-free baking soda

2 cups (400 g) shortening

In a large bowl, mix all ingredients with an electric mixer until particles are small and uniform in size. Store in a tightly covered container.

Yield:
26 servings

Nutritional Analysis

Each with:
6 g water; 358 calories (41% from fat, 8% from protein, 51% from carb); 7 g protein; 17 g total fat; 4 g saturated fat; 7 g monounsaturated fat; 4 g polyunsaturated fat; 46 g carb; 1 g fiber; 6 g sugar; 162 mg calcium; 3 mg iron;
27 mg sodium
; 361 mg potassium; 8 IU vitamin A; 0 mg vitamin C; 3 mg cholesterol