500 Low Sodium Recipes (5 page)

1 teaspoon chili powder

¼ teaspoon celery seed

½ teaspoon ground nutmeg

½ teaspoon coriander

1 teaspoon onion powder

1 teaspoon paprika

¼ teaspoon garlic powder

1 teaspoon turmeric

Mix all the ingredients together. Store in an airtight container.

Yield:
22 servings (¼ teaspoon)

Nutritional Analysis

Each with:
0 g water; 2 calories (28% from fat, 11% from protein, 60% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 2 mg calcium; 0 mg iron;
0 mg sodium
; 10 mg potassium; 90 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

If you can’t find salt-free chili powder … or if you just like experimenting … you can easily make your own. Vary the amount of cayenne to match your own idea of how hot chili should be.

3 teaspoons (7.5 g) paprika

2 teaspoons (2 g) dried oregano

1 teaspoon cumin

1 teaspoon turmeric

1 teaspoon garlic powder

¼ teaspoon cayenne pepper

Mix all the ingredients together. Store in an airtight container.

Yield:
14 servings (about 1 teaspoon)

Nutritional Analysis

Each with:
0 g water; 7 calories (27% from fat, 14% from protein, 58% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 1 g fiber; 0 g sugar; 7 mg calcium; 1 mg iron;
1 mg sodium
; 47 mg potassium; 805 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol

You can easily fashion your own curry powder to your taste rather than having to be satisfied with what you find on your grocer’s shelves. This makes a medium-hot powder, but you can adjust the heat and the proportions of the seasonings however you prefer.

2 teaspoons (4 g) black pepper

1 teaspoon bay leaf, ground

1 teaspoon cayenne pepper

2 teaspoons (5 g) chili powder

4 teaspoons (8 g) coriander

2 teaspoons (5 g) cumin

4 teaspoons (12 g) garlic powder

1 teaspoon ground allspice

2 teaspoons (5 g) paprika

4 teaspoons (8.8 g) turmeric

Mix all the ingredients together. Store in an airtight container.

Yield:
32 servings (1 teaspoon)

Nutritional Analysis

Each with:
Each with: 0 g water; 6 calories (23% from fat, 14% from protein, 63% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 8 mg calcium; 1 mg iron;
2 mg sodium
; 34 mg potassium; 157 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol

Add to chili, beans, or other Mexican dishes or sprinkle on grilled vegetables like potatoes or onions.

1 teaspoon dried chile peppers, ground

2 teaspoons (6 g) garlic powder

2 teaspoons (6 g) onion powder

1 teaspoon paprika

1 ½ teaspoons cumin

1 teaspoon celery seed

1 teaspoon dried oregano

¼ teaspoon cayenne pepper

¼ teaspoon bay leaf, ground

Mix all the ingredients together. Store in an airtight container.

Yield:
11 servings (1 teaspoon)

Nutritional Analysis

Each with:
0 g water; 7 calories (20% from fat, 14% from protein, 65% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 10 mg calcium; 0 mg iron;
1 mg sodium
; 28 mg potassium; 193 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol

Add to stir-fries. Also good in salad dressings and dips.

2 teaspoons (5.4 g) sesame seeds, roasted

1 teaspoon dried onion flakes

1 teaspoon garlic powder

1 teaspoon black pepper

1 teaspoon celery seed

1 teaspoon dried lemon peel

1 teaspoon dry mustard

1 teaspoon bell pepper flakes

Mix all the ingredients together. Store in an airtight container.

Yield:
38 servings (½ teaspoon)

Nutritional Analysis

Each with:
0 g water; 4 calories (49% from fat, 13% from protein, 38% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 7 mg calcium; 0 mg iron;
0 mg sodium
; 9 mg potassium; 1 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Here in Maryland, summer means crabs and other seafood. And seafood means steamed, with Old Bay Seasoning or the locally produced equivalent from the local seafood market. Only trouble is Old Bay contains 330 mg of sodium per 1/2 teaspoon. So next time you want some steamed seafood, use our low sodium taste-alike substitute.

1 teaspoon celery seed

1 teaspoon black pepper

½ teaspoon bay leaf, ground

½ teaspoon cardamom

½ teaspoon dry mustard

⅛
teaspoon cloves, ground

1 teaspoon paprika

¼ teaspoon mace

Mix all the ingredients together. Store in an airtight container.

Yield:
18 servings (¼ teaspoon)

Nutritional Analysis

Each with:
0 g water; 3 calories (33% from fat, 14% from protein, 53% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 9 mg calcium; 0 mg iron;
1 mg sodium
; 14 mg potassium; 70 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Several brands of salt-free taco seasoning mix are available, but they aren’t always easy to find. Fortunately, it’s not difficult to make up your own.

2 teaspoons (5 g) chili powder

2 teaspoons (6 g) all-purpose flour

2 teaspoons (5 g) cumin

2 teaspoons (2 g) dried oregano

½ teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon cayenne pepper

Combine all ingredients in a resealable plastic bag and shake until completely mixed. Add to browned ground beef along with ½ to ¾ cup (120 to 175 ml) water and cook until reduced to desired consistency.

Yield:
6 servings (½ teaspoon)

Nutritional Analysis

Each with:
1 g water; 23 calories (23% from fat, 12% from protein, 65% from carb); 1 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 4 g carb; 1 g fiber; 0 g sugar; 20 mg calcium; 1 mg iron;
5 mg sodium
; 76 mg potassium; 834 IU vitamin A; 2 mg vitamin C; 0 mg cholesterol

This mixture is good sprinkled on any kind of meat or vegetables before grilling.

2 teaspoons (2.4 g) dried chile peppers, ground

2 teaspoons (6 g) onion powder

2 teaspoons (6 g) garlic powder

1 teaspoon paprika

1 teaspoon black pepper

1 teaspoon cumin

⅛
teaspoon cayenne pepper

Mix all the ingredients together. Store in an airtight container.

Yield:
13 servings (1 teaspoon)

Nutritional Analysis

Each with:
0 g water; 5 calories (13% from fat, 14% from protein, 72% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 4 mg calcium; 0 mg iron;
1 mg sodium
; 24 mg potassium; 197 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

A flavorful dry rub for grilled chicken and other meats.

¼ cup (28 g) paprika

2 teaspoons (10 g) brown sugar

1 teaspoon sugar

1 teaspoon celery seed

1 teaspoon black pepper

2 teaspoons (4 g) cayenne pepper

1 teaspoon dry mustard

1 teaspoon garlic powder

1 teaspoon onion powder

Combine all the ingredients in a jar, twist the lid on tightly, and shake to mix. Store away from heat or light for up to 6 months.

Yield:
11 servings (1 tablespoon)

Nutritional Analysis

Each with:
0 g water; 28 calories (16% from fat, 8% from protein, 76% from carb); 1 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 6 g carb; 1 g fiber; 4 g sugar; 21 mg calcium; 1 mg iron;
3 mg sodium
; 94 mg potassium; 1458 IU vitamin A; 2 mg vitamin C; 0 mg cholesterol

To give your grilled steaks that steakhouse flavor (without the added salt), rub them with this mixture before putting them on the grill. The sugar helps to create that crispy outer crust and seal in all the juices.

2 teaspoons (6 g) onion powder

2 teaspoons (4 g) garlic pepper

2 teaspoons (10 g) brown sugar

1 teaspoon black pepper, freshly ground

Mix together and rub into meat before cooking.

Yield:
4 servings (about 2 teaspoons)

Nutritional Analysis

Each with:
0 g water; 19 calories (2% from fat, 8% from protein, 90% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 5 g carb; 0 g fiber; 3 g sugar; 10 mg calcium; 0 mg iron;
2 mg sodium
; 41 mg potassium; 2 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol

Use this blend when boiling or steaming seafood or fish.

1 teaspoon mustard seed

2 teaspoons (4 g) dill seed

1 teaspoon ground ginger

1 teaspoon dried chile peppers, crushed

1 teaspoon bay leaf, crushed

½ teaspoon black pepper

½ teaspoon celery seed

½ teaspoon ground allspice

½ teaspoon ground cinnamon

Mix all the ingredients together. Store in an airtight container. Makes enough to boil 4 to 8 helpings of seafood.

Yield:
6 servings

Nutritional Analysis

Each with:
1 g water; 14 calories (41% from fat, 17% from protein, 43% from carb); 1 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 2 g carb; 1 g fiber; 0 g sugar; 29 mg calcium; 1 mg iron;
1 mg sodium
; 33 mg potassium; 44 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol

Add a little Cajun flavor to your favorite dishes. But leave out the sodium that almost all commercial Cajun seasonings contain.

1 teaspoon paprika

2 ½ teaspoons (3 g) dried onion flakes

2 teaspoons (6 g) minced garlic

1 ½ teaspoons dried thyme

1 teaspoon marjoram

½ teaspoon fennel

1 teaspoon cumin

½ teaspoon cayenne pepper

Mix all the ingredients together. Store in an airtight container.

Yield:
24 servings (½ teaspoon)

Nutritional Analysis

Each with:
0 g water; 3 calories (22% from fat, 14% from protein, 65% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 4 mg calcium; 0 mg iron;
0 mg sodium
; 14 mg potassium; 172 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Creole is more of an “in-town,” upper-class cuisine than Cajun. With its French influence, it tends to have a more complex blend of flavors, with less reliance on the heat of cayenne pepper. This seasoning mix will still give your recipes some kick, but also a lot of flavor. The basic ingredients are based on Emeril’s recipe for Creole seasoning, but modified to my taste and without the salt.

½ teaspoons (3.8 g) paprika

1 teaspoon garlic powder

¾ teaspoon black pepper

2 teaspoons (6 g) onion powder

1 teaspoon cayenne pepper

1 teaspoon dried oregano

1 teaspoon dried thyme

Mix all the ingredients together. Store in an airtight container.

Yield:
8 servings (about 1 tablespoon)

Nutritional Analysis

Each with:
1 g water; 19 calories (19% from fat, 14% from protein, 67% from carb); 1 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 4 g carb; 2 g fiber; 1 g sugar; 25 mg calcium; 1 mg iron;
2 mg sodium
; 103 mg potassium; 1455 IU vitamin A; 3 mg vitamin C; 0 mg cholesterol

Use this mixture to make blackened fish or chicken.

5 teaspoons (12.5 g) paprika

1 teaspoon dried oregano

1 teaspoon dried thyme

1 teaspoon cayenne pepper

½ teaspoon black pepper

½ teaspoon white pepper

½ teaspoon garlic powder

Mix all the ingredients together. Store in an airtight container.

Yield:
8 servings (about 1 teaspoon)

Nutritional Analysis

Each with:
0 g water; 7 calories (25% from fat, 14% from protein, 61% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 1 g fiber; 0 g sugar; 8 mg calcium; 1 mg iron;
1 mg sodium
; 45 mg potassium; 864 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol