500 Low Sodium Recipes Read Online Free PDF

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
Cajun Blackening Spice Mix
    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
Greek Seasoning
    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
Jerk Seasoning
    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
    Tip: To make an authentic, very hot jerk blend, use powdered Scotch bonnet peppers instead of the cayenne.
Jamaican Blend
    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
Garam Masala
    This is a classic Indian spice mix that can be used in place of curry powder. If you can’t