Salt Free - Low Sodium Recipes

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Herb Salt Substitute

Similar to Mrs. Dash

1 tblsp ground cayenne pepper
1 tblsp garlic powder
1 tblsp onion powder
1 tsp dried basil
1 tsp dried oregano
1 tsp dried thyme
1 tsp dried parsley flakes
1 tsp dried savory
1 tsp ground mace
1 tsp freshly ground black pepper
1 tsp dried sage
1 tsp dried marjoram
1 tsp ground dried grated lemon peel

Combine cayenne pepper, garlic powder, onion powder, basil, oregano, thyme, parsley flakes, savory, mace, black pepper, sage, marjoram, and lemon peel.
Mix well. Place in a glass airtight container and store in a cool, dark place up to four months. Use on all types of savory foods.
Recipe may be easily multiplied.
Yield: about 1/3 cup

Salt Free Cajun Seasoning Blend

1/2 cup freshly ground black pepper
2 tablespoons cayenne pepper (or to taste)
2 teaspoons ground Chipotle chile peppers
1/4 cup garlic powder
1/4 cup California, or New Mexico, chiles, ground
1/4 cup Pasilla chiles, powdered
1/4 cup granulated onion powder
2 tablespoons oregano
2 tablespoons rubbed sage
1 cup paprika
1 tablespoon thyme
2 teaspoons powdered bay leaves

Combine all ingredients and store in an airtight container.
I don't put salt in this mix, because I like to use as much as I want for flavor, and add salt as needed when cooking.
You can adjust the flavor by adding or subtracting any herb you like. You can also make half a recipe. Keep the extra in the freezer.
Use this herb mix in many things--not just Cajun meals. It is good in pasta sauces, beans, sprinkled on fish to saute, etc. It's very good mixed with melted butter, garlic, lemon and herbs to pour over poached or pan sauteed fish.
Makes about 2 1/2 cups Makes about 2 1/2 cups Recipe From: The Spice House

No Salt Barbeque Sauce

1 tblsp Vegetable oil
1 Sm Onion, coarsely chopped
2 c No-salt tomato sauce
1/2 c Light molasses
1/4 c Cider vinegar
1/4 c Dijon mustard
1 1/2 tsp Fresh lemon juice
1 tsp Liquid smoke
1 tsp Garlic powder
1/2 tsp Cayenne pepper
1/4 tsp Tabasco
3 pinch Allspice

Heat oil is a heavy medium skillet over med-high heat. Add onion and cook until translucent, stirring occasionally. This should take about 8 minutes. Add all remaining ingredients and simmer until thickened, about 15 minutes. Stir frequently. Makes 3 cups.
Recipe From: Gaye Levy

No Salt Tomato Sauce

1 clove Garlic
2 teaspoons Basil dried
1/2 medium Onion
1/4 teaspoon Black pepper
28 ounces canned tomatoes crushed (no salt added)
6 ounce Tomato paste
1 tablespoon olive oil
1 cup Water

Heat the olive oil in a 6 quart saucepan over medium heat. Brown the garlic. Add the onions and saute until they are transparent. Add crushed tomatoes, tomato paste blended with water, basil and pepper. Simmer for 30 minutes over low heat stirring often.

Creamy Pepper Dressing

1/2 c plus 3 tbsp. plain nonfat yogurt
1/4 c fat-free mayonnaise
1 tblsp grated Parmesan cheese
1 tblsp minced green onions
1 to 1 1/2 tsp freshly green pepper
1 1/2 tsp cider vinegar
1 tsp lemon juice
1/2 tsp low-sodium Worcestershire sauce

Combine all ingredients in a small bowl; stir well. Cover and chill thoroughly. Serve with salad greens. Yield: 1 cup (11 calories and 8% fat per tablespoon).

Protein 0.7/Fat 0.1 (Saturated Fat 0.1)/Carbohydrate 1.8/Fiber 0.1/Cholesterol 0/Sodium 62.

Tomato Catsup

2 1/2 quarts sliced tomatoes (15 to 17 tomatoes)
1 c onions, coarsely chopped
1 clove garlic, minced
2 stalks celery with tops, coarsely chopped
1 3-inch cinnamon stick
1 tsp cloves
1/2 tsp whole allspice
1/4 tsp cayenne pepper
1 tblsp dried basil
1 tblsp dried oregano
1 c vinegar
1 c honey

Combine tomatoes, onions, garlic, celery, spices and herbs in a 5-quart heavy-bottom pot and simmer, covered, for 30 minutes. Press mixture through sieve.
Add vinegar and honey to pureed mixture and simmer, uncovered, until mixture is reduced to half its volume. Stir frequently to prevent sticking.
Pour into clean, hot, sterilized jars, leaving 1/4 inch headspace. Adjusts seals and process 5 minutes in a boiling water bath.
Recipe From: The Salt-Shaker Cookbook.

Blender Mayonnaise

1 egg or 2 egg yolks
2 tblsp lemon juice or cider vinegar
1/2 tsp dry mustard
1 1/3 c oil

Combine egg or egg yolks, lemon juice or cider vinegar and dry mustard in a blender. Blend together about 1 minute.
Gradually add oil, slowly but continuously, blending until all of the oil is incorporated. Stop blender and scrap down sides with a rubber scraper periodically.
Spoon mayonnaise into a glass container, cover and store in refrigerator.
Makes about 1 1/2 cups.
Recipe From: The Salt-Shaker Cookbook.

Prepared Mustard

1/4 c dry mustard
1/4 c hot water
3 tblsp white vinegar
1/4 tsp garlic powder
pinch of dried tarragon
1/4 tsp molasses

Soak mustard in water and 1 tblsp of the vinegar at least 2 hours.
Combine the remaining vinegar, garlic and tarragon in a seperate bowl and let stand for 30 minutes.
Strain tarragon from the second vinegar mixture and add liquid to the mustard mixture. Stir in molasses.
Pour mustard into the top of a double boiler and set pan over simmering water. Cook until thickened (about 15 minutes). The mustard will thicken a bit more when chilled.
Remove from heat and pour into a jar. Let cool, uncovered and then put a lid on it and store in the refrigerator.
Makes 1/2 cup.
Recipe From: The Salt-Shaker Cookbook.

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