Free 500 Low Sodium Recipes by Dick Logue

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
    Tip: Depending on how low in sodium you can find buttermilk, you may be better off leaving out the buttermilk powder and using buttermilk instead of milk.
Italian Salad Dressing Mix
    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
    Tip: To make dressing, use 1 ½ tablespoons (12 g) mix with ¾ cup (175 ml) vegetable oil and ¼ cup (60 ml) wine vinegar.
Seasoned Bread Crumbs
    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
    Tip: This can be made in bigger batches and stored indefinitely in the freezer.
Croutons
    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
    Tip: Italian bread works well for this recipe.
Rotisserie Chicken Glaze
    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