500 Low Sodium Recipes (6 page)

This will add a Greek flavor to almost any dish. I particularly like it in stews and egg dishes.

1 ½ teaspoons onion powder

1 ½ teaspoons garlic powder

1 teaspoon cornstarch

1 teaspoon pepper

1 teaspoon low sodium beef bouillon

1 teaspoon dried parsley flakes

½ teaspoon ground nutmeg

½ teaspoon ground cinnamon

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

Yield:
8 servings (1 teaspoon)

Nutritional Analysis

Each with:
0 g water; 8 calories (13% from fat, 11% from protein, 76% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 2 g carb; 0 g fiber; 0 g sugar; 7 mg calcium; 0 mg iron;
4 mg sodium
; 17 mg potassium; 8 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Not as hot as some jerk seasonings you may have had, but hot enough to be interesting.

1 teaspoon onion flakes

1 teaspoon onion powder

2 teaspoons (2 g) dried thyme

1 teaspoon ground allspice

¼ teaspoon ground nutmeg

¼ teaspoon ground cinnamon

2 teaspoons (9 g) sugar

1 teaspoon black pepper

1 teaspoon cayenne pepper

2 teaspoons (1 g) dried chives

Mix together all the ingredients. Store in a tightly closed glass jar.

Yield:
12 servings (about ½ tablespoon)

Nutritional Analysis

Each with:
0 g water; 8 calories (8% from fat, 7% from protein, 85% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 2 g carb; 0 g fiber; 1 g sugar; 9 mg calcium; 0 mg iron;
1 mg sodium
; 21 mg potassium; 77 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol

Add a taste of the islands to grilled food or mix into rice or egg dishes. Sweeter and not as hot as the jerk seasoning.

2 teaspoons (6 g) onion powder

2 teaspoons (6 g) garlic powder

½ teaspoon cayenne pepper

½ teaspoon ground allspice

½ teaspoon black pepper

½ teaspoon ground ginger

½ teaspoon ground nutmeg

½ teaspoon dried chives

½ teaspoon ground cinnamon

½ teaspoon bay leaf, crushed

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

Yield:
16 servings (about ½ teaspoon)

Nutritional Analysis

Each with:
0 g water; 3 calories (12% from fat, 12% from protein, 75% 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; 3 mg calcium; 0 mg iron;
0 mg sodium
; 10 mg potassium; 25 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

This is a classic Indian spice mix that can be used in place of curry powder. If you can’t find the whole seeds you can use the ground spice.

2 teaspoons (3.4 g) black peppercorns

1 teaspoon whole cloves

3 inches (7.5 cm) cinnamon stick

1 teaspoon cumin seeds

1 teaspoon bay leaf

½ teaspoon coriander seeds

1 ½ teaspoons cardamom

Mix all ingredients and lightly roast in an ungreased skillet. Grind in a food processor until a fine powder forms.

Yield:
16 servings (about ½ tablespoon)

Nutritional Analysis

Each with:
0 g water; 7 calories (26% from fat, 11% 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; 1 g fiber; 0 g sugar; 14 mg calcium; 1 mg iron;
2 mg sodium
; 30 mg potassium; 16 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol

Use this Indian-flavored mix to rub on fish or chicken before grilling.

1 teaspoon cumin

1 teaspoon coriander

1 teaspoon cayenne pepper

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

Yield:
6 servings (½ tablespoon)

Nutritional Analysis

Each with:
0 g water; 7 calories (38% from fat, 15% from protein, 47% 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; 14 mg calcium; 1 mg iron;
3 mg sodium
; 49 mg potassium; 398 IU vitamin A; 2 mg vitamin C; 0 mg cholesterol

Adds a great flavor to vegetable or rice dishes.

1 teaspoon turmeric

1 teaspoon coriander

2 teaspoons (5 g) paprika

1 teaspoon black pepper

1 teaspoon cumin

1 teaspoon ground ginger

½ teaspoon cloves

½ teaspoon celery seed

½ teaspoon cayenne pepper

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

Yield:
24 servings (about ½ teaspoon)

Nutritional Analysis

Each with:
0 g water; 3 calories (28% from fat, 13% from protein, 59% 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
; 20 mg potassium; 122 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol

As with the spice blends in the previous chapter, low sodium varieties of these items are available. But they are often more difficult to find, available only online or in specialty stores. The good news is they are often really easy to make yourself. And you may find that you like the flavor of yours even better than the ones you buy.

This is a quick-to-make barbecue sauce that starts with low sodium ketchup. It’s tomatoey and relatively sweet, and the spices have a basic chili flavor. In other words, not too different from most bottled sauces.

½ cup (120 g) low sodium ketchup

½ cup (120 ml) vinegar

½ cup (170 g) honey

¼ cup (85 g) molasses

1 teaspoon chili powder

1 teaspoon onion powder

½ teaspoon garlic powder

1 teaspoon dry mustard

¼ teaspoon cayenne pepper

Combine all ingredients and mix well. Store in a covered jar in the refrigerator.

Yield:
10 servings

Nutritional Analysis

Each with:
24 g water; 97 calories (2% from fat, 2% from protein, 96% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 25 g carb; 1 g fiber; 22 g sugar; 27 mg calcium; 1 mg iron;
8 mg sodium
; 228 mg potassium; 367 IU vitamin A; 3 mg vitamin C; 0 mg cholesterol

We use this often on pork ribs. It makes them just the way I like them, sweet and sticky.

1 cup (240 g) low sodium ketchup

12 ounces (340 g) cherry cola

¼ cup (80 g) cherry preserves

½ teaspoon dry mustard

1 teaspoon hot pepper sauce

½ teaspoon ground ginger

Combine all ingredients in a saucepan. Simmer over low heat 20 minutes, until slightly thickened.

Yield:
16 servings

Nutritional Analysis

Each with:
31 g water; 39 calories (2% from fat, 3% from protein, 96% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 10 g carb; 0 g fiber; 8 g sugar; 5 mg calcium; 0 mg iron;
7 mg sodium
; 77 mg potassium; 161 IU vitamin A; 3 mg vitamin C; 0 mg cholesterol

This sauce, made from fresh vegetables, is sweet and not too spicy. I’m told it’s similar to ones served in Chicago restaurants.

1 teaspoon vegetable oil

1 ½ cups (240 g) red onion, chopped

3 cups (540 g) tomatoes, chopped

2 teaspoons (10 ml) cider vinegar

¾ teaspoon black pepper

¼ teaspoon dried thyme

¼ teaspoon cumin

1 ½ teaspoons sweet paprika

1 teaspoon chili powder

½ teaspoon dried oregano

1 ½ teaspoons Worcestershire sauce

½ cup (120 ml) orange juice

Heat the oil in a saucepan and sauté onion until translucent. Add the remaining ingredients, except orange juice; stir well and bring to a boil. Reduce heat and simmer for 10 minutes. Remove from heat, let cool, and add orange juice. Puree sauce in a blender or food processor.

Yield:
32 servings

Nutritional Analysis

Each with:
24 g water; 13 calories (33% from fat, 8% from protein, 59% from carb); 0 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 2 g carb; 0 g fiber; 1 g sugar; 5 mg calcium; 0 mg iron;
4 mg sodium
; 68 mg potassium; 316 IU vitamin A; 5 mg vitamin C; 0 mg cholesterol

This sauce is similar to KC Masterpiece, thick and sweet. The liquid smoke gives it a smoky flavor even before you put it on the grill.

1 cup (240 g) low sodium ketchup

1 cup (245 g) no-salt-added tomato sauce

⅔
cup (150 g) brown sugar

⅔
cup (157 ml) red wine vinegar

¼ cup (85 g) molasses

2 teaspoons (10 ml) liquid smoke

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon chili powder

½ teaspoon paprika

¼ teaspoon celery seed

¼ teaspoon ground cinnamon

¼ teaspoon cayenne pepper

½ teaspoon black pepper, coarsely ground

In a large saucepan over medium heat, mix together the ketchup, tomato sauce, brown sugar, wine vinegar, molasses, and liquid smoke. Add garlic powder, onion powder, chili powder, paprika, celery seed, cinnamon, cayenne pepper, and black pepper. Reduce heat to low and simmer for up to 20 minutes. For thicker sauce, simmer longer, and for thinner, less time is needed.

Yield:
24 servings

Nutritional Analysis

Each with:
23 g water; 49 calories (1% from fat, 2% from protein, 96% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 0 g fiber; 11 g sugar; 17 mg calcium; 1 mg iron;
7 mg sodium
; 169 mg potassium; 180 IU vitamin A; 3 mg vitamin C; 0 mg cholesterol

This sauce is a variation of one on the back of the Jack Daniel’s Wood Smoking Chips bag. It’s not very sweet but gives pork or chicken a nice flavor. This sauce should only be used during the last half hour or so or cooking, since it tends to get pretty black and crispy if cooked too long.

½ cup (120 ml) Jack Daniel’s whiskey or other bourbon whiskey

½ cup (120 g) low sodium ketchup

1 teaspoon Worcestershire sauce

2 teaspoons (10 ml) vinegar

½ teaspoon lemon juice

¼ teaspoon garlic powder

½ teaspoon dry mustard

Mix all ingredients together. Brush on meat while cooking.

Yield:
8 servings

Nutritional Analysis

Each with:
23 g water; 52 calories (3% from fat, 5% from protein, 91% 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; 4 g sugar; 3 mg calcium; 0 mg iron;
6 mg sodium
; 84 mg potassium; 157 IU vitamin A; 4 mg vitamin C; 0 mg cholesterol

This sauce is similar to the ones found in eastern North Carolina. Based on vinegar and red pepper, it tends to be hot and sour but is perfect for a pulled pork sandwich with coleslaw.

½ cup (120 ml) cider vinegar

½ cup (120 ml) white vinegar

1 teaspoon brown sugar

½ teaspoon cayenne pepper

½ teaspoon hot pepper sauce

½ teaspoon black pepper

Combine the cider vinegar, white vinegar, brown sugar, cayenne pepper, hot pepper sauce, and pepper in a jar or bottle with a tight-fitting lid. Refrigerate for 1 to 2 days before using so that the flavors will blend. Shake occasionally and store for up to 2 months in the refrigerator.

Yield:
16 servings

Nutritional Analysis

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

This sauce is great on pork or chicken.

1 cup (235 ml) Soy Sauce Substitute (see recipe, page 53)

1 cup (235 ml) water

6 teaspoons (30 g) brown sugar

2 teaspoons (3.6 g) ground ginger

4 teaspoons (20 ml) sesame oil

2 teaspoons (10 ml) rice vinegar

2 teaspoons (6 g) garlic, minced

¼ teaspoon red pepper flakes

Combine all ingredients and store in a glass jar in the refrigerator for up to 2 weeks.