Breadcrumbs are a funny ingredient. It’s not something you would normally eat by itself, but it has great power in many recipes. Whether it’s a binder for meatballs or a topping for a casserole (sorry, hot dish), breadcrumbs can complete a dish. Growing up, especially with parents that owned an Italian restaurant (we are not… Read more: A Trail of Breadcrumbs
This stir fry comes together in a few minutes and is full of flavor. Use any color bell peppers and adjust the seasoning to your taste. By making your own stir fry, you control the amount of sodium. Ingredients: Directions: Notes: Salt Swaps:
Summer brings so much from the garden. From fresh veggies to plenty of herbaceousness (what does that word even mean?), there’s lots to harvest and add to the table. I generally have too many fresh herbs to gather, and after salsas, garnishes, and mixing into various salads, there’s usually tons of parsley, basil, or cilantro… Read more: Pesto Party
I never really liked potato salad, until I made this recipe. The tanginess of the vinegar in the mustards combined with the fresh dill give plain potatoes huge flavors. While you can eat right away, its best served the next day. You can add just about anything to make this recipe your own. Ingredients: Directions:… Read more: Mustard Potato Salad
Meatballs are a quick, versatile food. Perfect for a weeknight dinner, there are plenty of ways to enjoy, not just over pasta, and also a few tricks to keep them #lowsalt. Frozen or Fresh? I generally avoid all processed foods, given that most have added sodium. Every grocery store’s freezer case, and fresh meat section,… Read more: Mighty Meatballs
Every once in awhile, usually when I have BBQ pork or beef, I want classic smokehouse-style green beans (and mac and cheese 😉). You know, the kind from the can, but with bacon? This recipe leverages the salt from rendered low sodium bacon with a little cajun seasoning. However, for two pounds of fresh green… Read more: Southern Style Green Beans
Quick. Convenient. Customizable. Breakfast sandwiches, or sandos, are clutch on a busy work weekday. They’re also easy to assemble at home, or to make low sodium choices when ordering out. Breaded Base Your choice of bread is crucial. You want a sturdy vehicle for all the assembled eggie deliciousness. I opt for a homemade no… Read more: Breakie Sandos
This recipe is adapted from a cookbook I purchased while at New Orleans JazzFest a few years back. When I’m craving NOLA, this is one of my go-to dishes, alongside Gumbo. I’m not a huge fan of crawfish, but feel free to mix in at the end. This makes a large pot of jambalaya so… Read more: Chicken and Sausage Jambalaya
As the summer heats up, it’s time to get low with the grill. Low and slow, that is. I use my grill year round. From steaks to chops, chicken to burgers, I love to cook over an open 🔥. When pork ribs are on sale over the holidays (usually around the Fourth of July), I’ll… Read more: BBQ Pork Rub
Tofu is a great low sodium meat alternative protein packed with potential. While I do enjoy my Kung Pao Tofu recipe, this simple baked version packs tons of flavor and is perfect over a bed of rice and steamed veggies. #MakeItYours with any seasoning blend, if you don’t want a spicy option. Ingredients: Directions: Salt… Read more: Spicy Baked Tofu
Pizza is universal. I’m not sure I’ve met anyone that doesn’t like it. Plus, with so many gluten and dairy free options, it really has become a food for all. A slice of pie can be sneaky with sodium. Sure, delivery or frozen pizzas are a bit more obvious, but there are several options you… Read more: Pizza Night
I love ribs and pulled pork. Most premade rubs are more salt than seasoning. This adapted recipe focuses on flavor over salt. Make it yours by adjusting the base here with added heat (cayenne), more or less garlic, onion, or black pepper. Ingredients: Directions: Options: Salt Swap:
Summer is officially around the corner and I’ve already fired up my grill. We’ve covered the classic swap for proteins (burgers, dogs, etc.), now let’s chat about the condiments. Sodium can sneak into many of your grilling classics. Here are a few quick ways to keep the salt low when the temps rise Let’s Ketchup Considered… Read more: Can Do Condiments
I was helping a friend with high protein, high fiber meal preps and this recipe came to mind. By starting with a solid mirepoix, adding bell pepper, and letting the lentils simmer to absorb all the flavors you create a side worthy of entree status elevation. Ingredients: Options: Directions: Salt Swaps:
Summer is here and so are lighter dishes. Spring and summertime salads are a great, cooling meal for lunch or dinner, even in the dead of winter. We’ve chatted about how to make a healthy, low sodium salad bowl. Regardless of your greens, grains or proteins, the choice in dressing can be clutch to keep… Read more: Dress it Up
I love this soup, also known as Avgolemono. It’s bright, refreshing, lemony, and perfect in Summer or Winter. Fresh lemon juice and zest, and herbs make this hearty soup amazing any time, even for a quick weeknight meal. I like lots of lemon, so adjust to your preference. Ingredients: Directions: Options: Salt Swaps:
My friends know I love a good potato or corn chip. The crunchy, salty snack hits any time, day or night. And we’ve chatted about low salt snacks. As a kid, I didn’t really like anything with my chips, except maybe melted cheese or queso. Today, I’ve gotta have a chip ride along, usually hummus… Read more: Dip, Baby, Dip
Carrots are a healthy vegetable that’s super versatile. This simple, no salt recipe, allows the sweetness of the carrots to shine, balanced by the spice of the cayenne and the earthiness of the cumin. Ingredients: Directions: Notes: Salt Swaps:
It’s unofficially summer and this year is the longest yet. With Memorial Day as early in May and Labor Day as late in September as the calendar allows, you’ll get extra time to try out new recipes that save on salt all summer long. One of my favorite year round dishes, but is great at… Read more: Wing It!
I always have leftover red potatoes from a variety of recipes, usually pot roast. While the prep of the pesto and mayonnaise is a little effort, making at home versus store bought not only reduces salt, but also brings a freshness and brightens to the overall dish. Serve chilled at your next outdoor party. Ingredients:… Read more: Parmesan Pesto Potato Salad
As the weather heats up and Spring rolls into Summer, it’s time to fire up the grill. I cook outdoors year round, but for many, longer days lean into backyard bbqs. Here are a few #saltswaps to help reduce sodium as the temp rises. Cheeseburger, Cheeseburger Burgers are classic. Quick, easy, and completely customizable making… Read more: Fired up! 🔥
Hummus is a sleeper for a quick, homemade dip. While found in abundance in stores, a few ingredients come together to make a creamy, smokey, hummus that is perfect for a midday snack or picnic. Make this recipe YOURS by adding any seasoning you like. From diced jalapeños, sun dried tomatoes, you are in complete… Read more: Creamy Smokey Garlic Hummus
When I’m in a meal prep rut, I’ll break out this simple recipe from NYTCooking for One-pot Beans, Greens, and Grains. With a little extra time on Sunday in the kitchen, you can bring these simple pantry ingredients together. Because this recipe calls for almost any combination, you’re in total control of the sodium from… Read more: Beans, Greens and Grains
After a few trips to the Big Easy, I wanted to tackle the labor of love that is gumbo. Picking up a local recipe book (see link below), I found this one using chicken and sausage. With a few #saltswaps, you can make it your own and leverage the sodium in the sausages. Ingredients: Directions:… Read more: Chicken & Sausage Gumbo
This year Cinco de Mayo falls on Tuesday. I can’t imagine a better way to celebrate than tacos 🌮. Skip the lines at the taqueria and kits from the store by making your own low salt tacos at home. Recipes abound from classic and authentic, to Cali-inspired creations. Here are three simple swaps for your… Read more: Taco Tuesday
Chips and salsa are my weakness. However, most prepared or jarred salsas have a ton of added salt, which does make it tasty. This low sodium version drastically reduces the amount of sodium, while being delicious. Feel free to play withe the spices to #MakeItYours Ingredients: Directions: Options: Salt Swaps: This content contains affiliate links… Read more: Low Salt Salsa
I’m the crazy one that loves vegetables, well, mostly all COOKED vegetables. It’s one of the reasons I enjoy grocery shopping. I like to see what’s in season and get inspiration for the week. Fresh veggies are the best and most are generally low in sodium. But sometimes you need an ingredient that’s not in… Read more: Veg Out
After a few attempts, I finally got a stuffed peppers recipe that’s tasty, tender, and low sodium. This recipe uses left over rice and a few unsalted pantry staples to deliver a low cost complete meal. There are tons of ways to #makeityours including a tex mex variation or adding balsamic vinegar for a boost… Read more: Stuffed Peppers
Feeling a bit hungry but it’s not lunch or dinner time? Maybe feeling snacky after dinner and chillin’? Many treats are loaded with sodium, especially potato chips. Thankfully, there are more options on the market every day! Crisps, Chips, Crunch I’m a sucker for a crispy chip especially tortilla. Most potato chips have about the… Read more: Snacky Snacks
Leftover parsley, or any fresh herb, with a few other pantry ingredients comes together in this bright pesto recipe. While I use unsalted peanuts — a common snack I have on hand — any unsalted light nut works, especially if you or someone has a peanut allergy. Ingredients: Directions: Options: Salt Swaps: This content contains… Read more: Parsley Pesto
As the weather warms, lighter lunches and sides for cookouts are a must. Whether it’s a last minute lunch out or meal prep, salads are healthy alternatives, but can be sneaky with salt. Greens Always Win The base of any salad is pretty straight forward, so go with your favorite greens. Spring mix is a… Read more: Salad Remix
Carrots on sale and and a few stock pantry items lead me to create this new soup. The versatility allows you complete control, from spice, vegan, and salt level. Also tasty served chilled. Ingredients: Directions: Toppings: Options: Salt Swaps:
While closets, desk drawers, and attics or basements get the spring cleaning attention, now is a great time to check your kitchen cabinets. Sure, look at any plates, cups, or small appliances you don’t use and could donate, but also check in on those spices. Many spice bottles have a,”best by,” date, which is not… Read more: Spring Spice Cabinet Cleaning
I had some leftover potatoes and cheese laying around and was craving a crispy potato. Use any fresh herbs you have on hand, including dill or basil. Enjoy hot from the oven or as the start of a chilled potato salad. Ingredients: Directions: Salt Swaps: This content contains affiliate links in which we may get… Read more: Parmesan Roasted Red Potatoes
In addition to flowers and cleaning, many enjoy family and religious celebrations in Spring. Regardless of your faith, family meals and Sunday Supper are great anytime. Here are a few ways to enjoy a low sodium afternoon or evening with family or friends. For many, Easter Sunday meal includes a cured ham or roasted turkey.… Read more: Spring into Traditions
After purchasing arborio rice for a paella recipe, I wanted to try my hand at homemade risotto. Much like gumbo, this dish requires attention and love at the stovetop. Start with fresh low/no salt ingredients and bring this decidedly decadent dish into your weeknight meal rotation. Ingredients: Optional Toppings: Directions: Options: Salt Swaps: This content… Read more: Creamy Lemon Asparagus Risotto
Spring has sprung and it’s time to dust off winter and grow with the new year. Whether it’s the annual tradition to clean the house or to plant your summer flower bed, this is a great time of year to bring fresh, flavorful ingredients into the kitchen. Warmer weather means I’m outside more and definitely… Read more: Spring Fling
I first stumbled on this recipe courtesy of Instagram. The simple list of ingredients all done easily in a rice cooker had me sold. While not super spicy, the flavors and umami are deliciously intense without a lot of sodium. Ingredients: NOTE: Follow instructions for your rice cooker using the appropriate rice and stock measurements.… Read more: Hainanese Chicken and Rice
Salt is sneaky. It’s everywhere, including where you least expect it. Sure, it says, “garlic,” and, “celery,” salt, but what about others? Old Bay? Chili powder? Steak seasoning? Many can be remade at home, but what if you don’t want to buy 20 spices to create your own? Enter no salt spice blends. While the… Read more: Not Your Mamma’s Seasoning
Wontons, or really any dumplings, are seen as difficult to make, but are quite simple. I like to make my own to help reduce the amount of salt in the filling, while also stock piling in the freezer for future sides, snacks, or even a full meal. Folding techniques abound across types of dumplings, cultures,… Read more: Pork Wontons
St. Patrick’s Day is about a week away and for many, myself included, a time to celebrate our Irish heritage. Whether it’s the community parade, the dying of the Chicago River, or just wearing green, everyone is Irish on St. Paddy’s day. Personally, I like my family tradition of corned beef and cabbage for dinner… Read more: Luck of the Irish
I love a good buffalo chicken dip, but the original recipe is LOADED with sodium. Just the hot sauce alone adds nearly 5,000mg. So for this year’s, “big game,” I recreated one of my favorite football tailgate dishes. Super flavorful and spicy without all the added salt. Ingredients: Directions: Optional Toppings: Serve with your favorite… Read more: Cheesy Chicken Dip
I love a crispy french fry. Something about a fresh from the fryer potato, crisp on the outside, soft and pillowy on the inside is a great accompaniment to burgers, wings, almost anything, really. Fries are tricky. When ordering out at a restaurant, they’re often loaded with salt straight from the fryer. I mean, that’s… Read more: Would You Like Fries with That?
I had some cream cheese leftover from the holidays. Plus, a jar of dulce de leche I brought back from Argentina that needed to be eaten. So I decided to whip up a cheesecake for my coworkers at a team lunch. You can make your own caramel sauce, or change out the crust, if you… Read more: Dulce de Leche Cheesecake
Ever since I got a fancy, “fuzzy logic” rice cooker, I’ve been enjoying all of its new features, notably the, “Mixed Rice,” and, “Porridge” presets. I wasn’t a breakfast kid growing up, but now living in a colder climate, something about a warm bowl of rice porridge, or congee, just hits. What’s even better is… Read more: Congee Brekkie FTW!
It doesn’t take much for me to fire up the grill and football season is no exception. While you can order wings for delivery, most are coated in heavily salted rubs and sauces. With a few ingredients, you can #MakeItYourOwn and bring all the flavor to the tailgate. Ingredients for the Wings: Ingredients for Wing… Read more: Smoked Chicken Wings
Spring is peeking into the dulls of winter, which means Easter and Lent are not too far away. In fact, it starts this week. Whether you’re religious or just looking for ways to increase plant proteins in your diet, there are tons of recipes that can give you a boost and blossom into spring. Tofu… Read more: Meatless Mondays & More
Growing up in South Florida, Cuban food was always around. When I moved to Central Florida after college, I needed my regular pulled pork fix. I’ve made this recipe countless times and my friends often request it for get togethers. While now I prefer my Instant Pot to save time, slow cooking all day creates… Read more: Mojo Pulled Pork
A chat at work about Valentine’s Day dinner reservations being impossible got me thinking. For context, this year the day falls on a Saturday, so the pressure is on not just for a romantic evening, but a wonderful day. With the full Saturday available, why not plan to spend the day inside, binging your favorite… Read more: For the Love of Prime Rib
I was looking for inspiration in the marinade section of the grocery store when minced garlic and parsley jumped out at me. I grabbed some tomato paste and chicken thighs for a rustic inspired dinner. The spirit of an Italian ragu comes through without the need to slow cook a Sunday sauce. Plus, it’s loaded… Read more: Tomato Garlic Chicken
It may be Groundhog Day, and unlike the movie of the same name, (yeah, I’m that old), you can meal prep without the same meal every day. The goal is quick and easy with little mess. A few sheet pans and some parchment or foil will make clean-up a breeze. Once finished, you’ll have a… Read more: Skip the Repeats
A combination of bell peppers on sale and having a few mushrooms in the fridge came together in my wok. This quick and easy veggie stir fry will add both color and flavor to any meal. Add tofu for a completely vegan entree or serve alongside any main dish with a simple white rice. Ingredients:… Read more: Stoplight Stir Fry Peppers & Mushrooms
Let’s talk about the stock exchange. No, not the one with company abbreviations, but exchanging the stocks or bouillon cubes in your kitchen cabinets. It’s dinner time and you’re making a recipe that calls for adding stock or WATER! Why would you ever add just water? Anyway, you reach in and grab a can, cube… Read more: Let’s Talk About the Stock Exchange
Inspired by the Canadian streaming series, Heated Rivalry, I’ve never been a fan of canned tuna, but this recipe packs so much flavor it works really well. The, “Chicago,” vibes come through with Giardiniera, pickle, and your choice to add a slice of tomato before serving. Ingredients: Directions Optional Sides: Salt Swaps: Notes: For an… Read more: Chicago Style Tuna Melt
I love fresh vegetables for many reasons. I’ll usually grab whatever is in season and on sale at the store each week, picking up a few for variety. While I make most dinners on the weekend to eat throughout the week, sometimes a fresh veggie gets lost in the back of the crisper and needs… Read more: Weeknight (or -end) Veg
I struggle to add seafood to my regular diet. When I pick up fresh or frozen fish, this is one of my favs. Simple, even on a weeknight. While I use cod and prefer a lighter, white fish, you can make this with almost any type of fish filet. Ingredients: Optional Toppings: Directions Salt Swaps:
Let’s go back to our high school chemistry days. Salt, or Sodium Chloride, is the mineral that’s created when two very powerful elements come together. Sodium and Chlorine. It happens naturally – think salt mines – but can also be made chemically. Salt is what makes food taste. It causes our tongues to produce saliva… Read more: Okay, But What is Salt?
Egg drop soup is nostalgic American Chinese food. It’s so simple to make with just a few pantry ingredients and is versatile to add other proteins or in this case, homemade wontons. Make this soup with our without the wontons or add in shredded chicken, pork, or enjoy original in its simplicity. Ingredients: Optional Toppings:… Read more: Egg Drop Wonton Soup
I like to prepare healthy meals in advance the weeks I’m in office. With a bit of planning, or even after a holiday turkey, you can store meals for the next week or two for yourself or loved one. My trick is creating my own frozen meals ready to reheat in the office or even… Read more: Quick Meal Prep with Left Overs
I found a container of dried wild mushrooms at the store and my mind started imagining. This recipe is loaded with mushrooms adding tons of flavor and fiber from fresh and rehydrated mushrooms. While you don’t necessarily need to start with the holy trinity, it builds flavor and balances out the shroomy umami. This homemade… Read more: Creamy Wild Mushroom and Rice Soup
One of my favorite New Years traditions is a southern meal complete with lucky black eyed peas. I’m not one for resolutions or superstitions, but this comfort meal is my best way to welcome in the New Year. You can reduce a normally salty plate with a few key salt swaps while keeping all the… Read more: Lucky You in the New Year
While Chanukah finishes tonight, there’s plenty of reasons to celebrate. Whether it’s upcoming New Years Eve and Day, Christmas parties, or just watching some football with the lads, a dinner table centerpiece with friends and family is sure to impress. Here are a few main entree ideas to help inspire. And yes, there’s loads of… Read more: ‘Tis the Celebration Season
My family owned an Italian (American) restaurant when I was born. So it’s no surprise my comfort foods include spaghetti, red sauce, and of course meatballs. Everyone has their own take on the classic. In this recipe, we’ll avoid heating up the kitchen by browning and braising on the stove. Salt will come from cooking… Read more: Homemade Meatballs
This quick and easy stir fry comes together in minutes and provides a flavorful way to enjoy any veggie. Here made with asparagus, you can swap for green beans, broccoli, and more. Ingredients: Directions: Salt Swaps:
Something about a rib roast is comforting. Juicy, fatty, delicious. Served with starchy potatoes, crisp greens and maybe a horseradish sauce, you can’t go wrong and it’s sure to please the omnivores in your life. Ingredients: Directions: Preparing the roast (can be morning of, just disregard wrapping the roast): Roasting: Options: Salt Swaps: Notes:
Thanksgiving can be a stressful time, albeit an opportunity to spend time with friends and loved ones. Personally, I love to host and cook a big meal for anyone that wants to attend and most now appreciate the low(er) salt dishes, usually taking leftovers home. The centerpiece Turkey is traditional, but also problematic. Most frozen… Read more: Thanksgiving 2025 and beyond
I love to smoke a turkey any time of the year. I usually buy an extra frozen turkey or two when on sale at Thanksgiving time. Each bird provides rich proteins for soups, stews, meal preps, bones for stock and more. Below you’ll find two recipes; one to dry brine the turkey and the second… Read more: Smoked Dry Brined Turkey
This recipe from my childhood is captured from a local elementary school recipe book fundraiser. I love to make this side dish, but it does take some time. A must for Thanksgiving or any other holiday, my friends and family enjoy the richness of this distant cousin of au gratin potatoes. It gets its name… Read more: Two Potato Bake
While a must at Thanksgiving, I do make this relish for Christmas, Easter, or just to have a fresh(ish) jam/jelly for toast, yogurt, and more. The standard recipe is enhanced with the addition of orange juice, peel, and a hint of vanilla. Any citrus will do, but oranges add the most brightness to the cranberries.… Read more: Cranberry Orange Relish
This is one of the few desserts I get requested to make, often. While a staple on the Thanksgiving dessert table, I’ve also made for July Fourth block parties and family birthdays. You can absolutely make your own pie crust here, but store bought works amazing well. While not low calorie (or sugar), this uses… Read more: Caramel Apple Pie
A recent add to my Thanksgiving tradition, this simple soup comes together easily in the Instant Pot and can satisfy any vegetarian or vegan. The Instant Pot does all the work in minutes and creates a soup of complex flavors with ease. If you don’t have an immersion blender, you can blend the soup, carefully,… Read more: Easy Butternut Squash Soup
I love to make split pea soup, especially after a holiday ham as there’s always leftovers. I keep a bag or two of split peas on hand for when I want a hearty soup on a chilly day, like this one. The recipe below is for an Instant Pot pressure cooker, but you can also… Read more: Split Pea Soup
A delicious dish great any time of the year. Whether a chilly winter day, or a rainy summer evening, something about a warm bowl of soup can sooth the soul. Ingredients: Optional Toppings: Directions Salt Swaps:
Homemade stock adds so much flavor and depth to dishes. What’s better is if you have a leftover rotisserie chicken, or a holiday turkey, you probably have the rest of the ingredients on hand, or can quickly grab from any grocery store. A simple setup, some time to simmer, a little effort yields golden delicious… Read more: Chicken Stock
I like to smoke up ribs at least twice a year, when they’re usually on sale for the summer holidays. My preference is the 3-2-1 method for St. Louis slabs with a homemade rub to marinate overnight. Below is my adaptation of a classic pork rib rub which works great for pulled pork, too, and… Read more: Smoked Rib & Pulled Pork Rub
A holiday ham is such a great choice! My usually eat on New Years Day as part of a traditionally southern meal to start the year. Remember, the ham is super salty to start, so coordinate your sides accordingly. Any left over ham is great for other recipes like split pea soup and will add… Read more: Holiday Ham
Some time ago, I started following the tradition of a New Year’s Day meal, which is not complete without black eyed peas. Combined with other great southern favs, you’re sure to start the year with a great dinner and lots of luck! Ingredients: Directions Optional Slow Cooker Salt Swaps:
Good any time of year, collard greens or any stewed greens are a healthy, nutritious and inexpensive vegetable to add to your dinner table. Part of my NYD meal, this recipe can be adapted and changed to make it your favorite. Ingredients: Directions Salt Swaps:
A new fan favorite, this recipe comes together so easily to feed a huge crowd. My coworkers now request it or I send them the recipe. You’ll get most of the salt from the cheese, but adding a little at the end is still far better than any boxed stuff on the store shelf. Ingredients:… Read more: Instant Pot Mac & Cheese
Breadcrumbs are a funny ingredient. It’s not something you would normally eat by itself, but it has great power in many recipes. Whether it’s a binder for meatballs or a topping for a casserole (sorry, hot dish), breadcrumbs can complete a dish. Growing up, especially with parents that owned an Italian restaurant (we are not… Read more: A Trail of Breadcrumbs
This stir fry comes together in a few minutes and is full of flavor. Use any color bell peppers and adjust the seasoning to your taste. By making your own stir fry, you control the amount of sodium. Ingredients: Directions: Notes: Salt Swaps:
Summer brings so much from the garden. From fresh veggies to plenty of herbaceousness (what does that word even mean?), there’s lots to harvest and add to the table. I generally have too many fresh herbs to gather, and after salsas, garnishes, and mixing into various salads, there’s usually tons of parsley, basil, or cilantro… Read more: Pesto Party
I never really liked potato salad, until I made this recipe. The tanginess of the vinegar in the mustards combined with the fresh dill give plain potatoes huge flavors. While you can eat right away, its best served the next day. You can add just about anything to make this recipe your own. Ingredients: Directions:… Read more: Mustard Potato Salad
Meatballs are a quick, versatile food. Perfect for a weeknight dinner, there are plenty of ways to enjoy, not just over pasta, and also a few tricks to keep them #lowsalt. Frozen or Fresh? I generally avoid all processed foods, given that most have added sodium. Every grocery store’s freezer case, and fresh meat section,… Read more: Mighty Meatballs
Every once in awhile, usually when I have BBQ pork or beef, I want classic smokehouse-style green beans (and mac and cheese 😉). You know, the kind from the can, but with bacon? This recipe leverages the salt from rendered low sodium bacon with a little cajun seasoning. However, for two pounds of fresh green… Read more: Southern Style Green Beans
Quick. Convenient. Customizable. Breakfast sandwiches, or sandos, are clutch on a busy work weekday. They’re also easy to assemble at home, or to make low sodium choices when ordering out. Breaded Base Your choice of bread is crucial. You want a sturdy vehicle for all the assembled eggie deliciousness. I opt for a homemade no… Read more: Breakie Sandos
This recipe is adapted from a cookbook I purchased while at New Orleans JazzFest a few years back. When I’m craving NOLA, this is one of my go-to dishes, alongside Gumbo. I’m not a huge fan of crawfish, but feel free to mix in at the end. This makes a large pot of jambalaya so… Read more: Chicken and Sausage Jambalaya
As the summer heats up, it’s time to get low with the grill. Low and slow, that is. I use my grill year round. From steaks to chops, chicken to burgers, I love to cook over an open 🔥. When pork ribs are on sale over the holidays (usually around the Fourth of July), I’ll… Read more: BBQ Pork Rub
Tofu is a great low sodium meat alternative protein packed with potential. While I do enjoy my Kung Pao Tofu recipe, this simple baked version packs tons of flavor and is perfect over a bed of rice and steamed veggies. #MakeItYours with any seasoning blend, if you don’t want a spicy option. Ingredients: Directions: Salt… Read more: Spicy Baked Tofu
Pizza is universal. I’m not sure I’ve met anyone that doesn’t like it. Plus, with so many gluten and dairy free options, it really has become a food for all. A slice of pie can be sneaky with sodium. Sure, delivery or frozen pizzas are a bit more obvious, but there are several options you… Read more: Pizza Night
I love ribs and pulled pork. Most premade rubs are more salt than seasoning. This adapted recipe focuses on flavor over salt. Make it yours by adjusting the base here with added heat (cayenne), more or less garlic, onion, or black pepper. Ingredients: Directions: Options: Salt Swap:
Summer is officially around the corner and I’ve already fired up my grill. We’ve covered the classic swap for proteins (burgers, dogs, etc.), now let’s chat about the condiments. Sodium can sneak into many of your grilling classics. Here are a few quick ways to keep the salt low when the temps rise Let’s Ketchup Considered… Read more: Can Do Condiments
I was helping a friend with high protein, high fiber meal preps and this recipe came to mind. By starting with a solid mirepoix, adding bell pepper, and letting the lentils simmer to absorb all the flavors you create a side worthy of entree status elevation. Ingredients: Options: Directions: Salt Swaps:
Summer is here and so are lighter dishes. Spring and summertime salads are a great, cooling meal for lunch or dinner, even in the dead of winter. We’ve chatted about how to make a healthy, low sodium salad bowl. Regardless of your greens, grains or proteins, the choice in dressing can be clutch to keep… Read more: Dress it Up
I love this soup, also known as Avgolemono. It’s bright, refreshing, lemony, and perfect in Summer or Winter. Fresh lemon juice and zest, and herbs make this hearty soup amazing any time, even for a quick weeknight meal. I like lots of lemon, so adjust to your preference. Ingredients: Directions: Options: Salt Swaps:
My friends know I love a good potato or corn chip. The crunchy, salty snack hits any time, day or night. And we’ve chatted about low salt snacks. As a kid, I didn’t really like anything with my chips, except maybe melted cheese or queso. Today, I’ve gotta have a chip ride along, usually hummus… Read more: Dip, Baby, Dip
Carrots are a healthy vegetable that’s super versatile. This simple, no salt recipe, allows the sweetness of the carrots to shine, balanced by the spice of the cayenne and the earthiness of the cumin. Ingredients: Directions: Notes: Salt Swaps:
It’s unofficially summer and this year is the longest yet. With Memorial Day as early in May and Labor Day as late in September as the calendar allows, you’ll get extra time to try out new recipes that save on salt all summer long. One of my favorite year round dishes, but is great at… Read more: Wing It!
I always have leftover red potatoes from a variety of recipes, usually pot roast. While the prep of the pesto and mayonnaise is a little effort, making at home versus store bought not only reduces salt, but also brings a freshness and brightens to the overall dish. Serve chilled at your next outdoor party. Ingredients:… Read more: Parmesan Pesto Potato Salad
As the weather heats up and Spring rolls into Summer, it’s time to fire up the grill. I cook outdoors year round, but for many, longer days lean into backyard bbqs. Here are a few #saltswaps to help reduce sodium as the temp rises. Cheeseburger, Cheeseburger Burgers are classic. Quick, easy, and completely customizable making… Read more: Fired up! 🔥
Hummus is a sleeper for a quick, homemade dip. While found in abundance in stores, a few ingredients come together to make a creamy, smokey, hummus that is perfect for a midday snack or picnic. Make this recipe YOURS by adding any seasoning you like. From diced jalapeños, sun dried tomatoes, you are in complete… Read more: Creamy Smokey Garlic Hummus
When I’m in a meal prep rut, I’ll break out this simple recipe from NYTCooking for One-pot Beans, Greens, and Grains. With a little extra time on Sunday in the kitchen, you can bring these simple pantry ingredients together. Because this recipe calls for almost any combination, you’re in total control of the sodium from… Read more: Beans, Greens and Grains
After a few trips to the Big Easy, I wanted to tackle the labor of love that is gumbo. Picking up a local recipe book (see link below), I found this one using chicken and sausage. With a few #saltswaps, you can make it your own and leverage the sodium in the sausages. Ingredients: Directions:… Read more: Chicken & Sausage Gumbo
This year Cinco de Mayo falls on Tuesday. I can’t imagine a better way to celebrate than tacos 🌮. Skip the lines at the taqueria and kits from the store by making your own low salt tacos at home. Recipes abound from classic and authentic, to Cali-inspired creations. Here are three simple swaps for your… Read more: Taco Tuesday
Chips and salsa are my weakness. However, most prepared or jarred salsas have a ton of added salt, which does make it tasty. This low sodium version drastically reduces the amount of sodium, while being delicious. Feel free to play withe the spices to #MakeItYours Ingredients: Directions: Options: Salt Swaps: This content contains affiliate links… Read more: Low Salt Salsa
I’m the crazy one that loves vegetables, well, mostly all COOKED vegetables. It’s one of the reasons I enjoy grocery shopping. I like to see what’s in season and get inspiration for the week. Fresh veggies are the best and most are generally low in sodium. But sometimes you need an ingredient that’s not in… Read more: Veg Out
After a few attempts, I finally got a stuffed peppers recipe that’s tasty, tender, and low sodium. This recipe uses left over rice and a few unsalted pantry staples to deliver a low cost complete meal. There are tons of ways to #makeityours including a tex mex variation or adding balsamic vinegar for a boost… Read more: Stuffed Peppers
Feeling a bit hungry but it’s not lunch or dinner time? Maybe feeling snacky after dinner and chillin’? Many treats are loaded with sodium, especially potato chips. Thankfully, there are more options on the market every day! Crisps, Chips, Crunch I’m a sucker for a crispy chip especially tortilla. Most potato chips have about the… Read more: Snacky Snacks
Leftover parsley, or any fresh herb, with a few other pantry ingredients comes together in this bright pesto recipe. While I use unsalted peanuts — a common snack I have on hand — any unsalted light nut works, especially if you or someone has a peanut allergy. Ingredients: Directions: Options: Salt Swaps: This content contains… Read more: Parsley Pesto
As the weather warms, lighter lunches and sides for cookouts are a must. Whether it’s a last minute lunch out or meal prep, salads are healthy alternatives, but can be sneaky with salt. Greens Always Win The base of any salad is pretty straight forward, so go with your favorite greens. Spring mix is a… Read more: Salad Remix
Carrots on sale and and a few stock pantry items lead me to create this new soup. The versatility allows you complete control, from spice, vegan, and salt level. Also tasty served chilled. Ingredients: Directions: Toppings: Options: Salt Swaps:
While closets, desk drawers, and attics or basements get the spring cleaning attention, now is a great time to check your kitchen cabinets. Sure, look at any plates, cups, or small appliances you don’t use and could donate, but also check in on those spices. Many spice bottles have a,”best by,” date, which is not… Read more: Spring Spice Cabinet Cleaning
I had some leftover potatoes and cheese laying around and was craving a crispy potato. Use any fresh herbs you have on hand, including dill or basil. Enjoy hot from the oven or as the start of a chilled potato salad. Ingredients: Directions: Salt Swaps: This content contains affiliate links in which we may get… Read more: Parmesan Roasted Red Potatoes
In addition to flowers and cleaning, many enjoy family and religious celebrations in Spring. Regardless of your faith, family meals and Sunday Supper are great anytime. Here are a few ways to enjoy a low sodium afternoon or evening with family or friends. For many, Easter Sunday meal includes a cured ham or roasted turkey.… Read more: Spring into Traditions
After purchasing arborio rice for a paella recipe, I wanted to try my hand at homemade risotto. Much like gumbo, this dish requires attention and love at the stovetop. Start with fresh low/no salt ingredients and bring this decidedly decadent dish into your weeknight meal rotation. Ingredients: Optional Toppings: Directions: Options: Salt Swaps: This content… Read more: Creamy Lemon Asparagus Risotto
Spring has sprung and it’s time to dust off winter and grow with the new year. Whether it’s the annual tradition to clean the house or to plant your summer flower bed, this is a great time of year to bring fresh, flavorful ingredients into the kitchen. Warmer weather means I’m outside more and definitely… Read more: Spring Fling
I first stumbled on this recipe courtesy of Instagram. The simple list of ingredients all done easily in a rice cooker had me sold. While not super spicy, the flavors and umami are deliciously intense without a lot of sodium. Ingredients: NOTE: Follow instructions for your rice cooker using the appropriate rice and stock measurements.… Read more: Hainanese Chicken and Rice
Salt is sneaky. It’s everywhere, including where you least expect it. Sure, it says, “garlic,” and, “celery,” salt, but what about others? Old Bay? Chili powder? Steak seasoning? Many can be remade at home, but what if you don’t want to buy 20 spices to create your own? Enter no salt spice blends. While the… Read more: Not Your Mamma’s Seasoning
Wontons, or really any dumplings, are seen as difficult to make, but are quite simple. I like to make my own to help reduce the amount of salt in the filling, while also stock piling in the freezer for future sides, snacks, or even a full meal. Folding techniques abound across types of dumplings, cultures,… Read more: Pork Wontons
St. Patrick’s Day is about a week away and for many, myself included, a time to celebrate our Irish heritage. Whether it’s the community parade, the dying of the Chicago River, or just wearing green, everyone is Irish on St. Paddy’s day. Personally, I like my family tradition of corned beef and cabbage for dinner… Read more: Luck of the Irish
I love a good buffalo chicken dip, but the original recipe is LOADED with sodium. Just the hot sauce alone adds nearly 5,000mg. So for this year’s, “big game,” I recreated one of my favorite football tailgate dishes. Super flavorful and spicy without all the added salt. Ingredients: Directions: Optional Toppings: Serve with your favorite… Read more: Cheesy Chicken Dip
I love a crispy french fry. Something about a fresh from the fryer potato, crisp on the outside, soft and pillowy on the inside is a great accompaniment to burgers, wings, almost anything, really. Fries are tricky. When ordering out at a restaurant, they’re often loaded with salt straight from the fryer. I mean, that’s… Read more: Would You Like Fries with That?
I had some cream cheese leftover from the holidays. Plus, a jar of dulce de leche I brought back from Argentina that needed to be eaten. So I decided to whip up a cheesecake for my coworkers at a team lunch. You can make your own caramel sauce, or change out the crust, if you… Read more: Dulce de Leche Cheesecake
Ever since I got a fancy, “fuzzy logic” rice cooker, I’ve been enjoying all of its new features, notably the, “Mixed Rice,” and, “Porridge” presets. I wasn’t a breakfast kid growing up, but now living in a colder climate, something about a warm bowl of rice porridge, or congee, just hits. What’s even better is… Read more: Congee Brekkie FTW!
It doesn’t take much for me to fire up the grill and football season is no exception. While you can order wings for delivery, most are coated in heavily salted rubs and sauces. With a few ingredients, you can #MakeItYourOwn and bring all the flavor to the tailgate. Ingredients for the Wings: Ingredients for Wing… Read more: Smoked Chicken Wings
Spring is peeking into the dulls of winter, which means Easter and Lent are not too far away. In fact, it starts this week. Whether you’re religious or just looking for ways to increase plant proteins in your diet, there are tons of recipes that can give you a boost and blossom into spring. Tofu… Read more: Meatless Mondays & More
Growing up in South Florida, Cuban food was always around. When I moved to Central Florida after college, I needed my regular pulled pork fix. I’ve made this recipe countless times and my friends often request it for get togethers. While now I prefer my Instant Pot to save time, slow cooking all day creates… Read more: Mojo Pulled Pork
A chat at work about Valentine’s Day dinner reservations being impossible got me thinking. For context, this year the day falls on a Saturday, so the pressure is on not just for a romantic evening, but a wonderful day. With the full Saturday available, why not plan to spend the day inside, binging your favorite… Read more: For the Love of Prime Rib
I was looking for inspiration in the marinade section of the grocery store when minced garlic and parsley jumped out at me. I grabbed some tomato paste and chicken thighs for a rustic inspired dinner. The spirit of an Italian ragu comes through without the need to slow cook a Sunday sauce. Plus, it’s loaded… Read more: Tomato Garlic Chicken
It may be Groundhog Day, and unlike the movie of the same name, (yeah, I’m that old), you can meal prep without the same meal every day. The goal is quick and easy with little mess. A few sheet pans and some parchment or foil will make clean-up a breeze. Once finished, you’ll have a… Read more: Skip the Repeats
A combination of bell peppers on sale and having a few mushrooms in the fridge came together in my wok. This quick and easy veggie stir fry will add both color and flavor to any meal. Add tofu for a completely vegan entree or serve alongside any main dish with a simple white rice. Ingredients:… Read more: Stoplight Stir Fry Peppers & Mushrooms
Let’s talk about the stock exchange. No, not the one with company abbreviations, but exchanging the stocks or bouillon cubes in your kitchen cabinets. It’s dinner time and you’re making a recipe that calls for adding stock or WATER! Why would you ever add just water? Anyway, you reach in and grab a can, cube… Read more: Let’s Talk About the Stock Exchange
Inspired by the Canadian streaming series, Heated Rivalry, I’ve never been a fan of canned tuna, but this recipe packs so much flavor it works really well. The, “Chicago,” vibes come through with Giardiniera, pickle, and your choice to add a slice of tomato before serving. Ingredients: Directions Optional Sides: Salt Swaps: Notes: For an… Read more: Chicago Style Tuna Melt
I love fresh vegetables for many reasons. I’ll usually grab whatever is in season and on sale at the store each week, picking up a few for variety. While I make most dinners on the weekend to eat throughout the week, sometimes a fresh veggie gets lost in the back of the crisper and needs… Read more: Weeknight (or -end) Veg
I struggle to add seafood to my regular diet. When I pick up fresh or frozen fish, this is one of my favs. Simple, even on a weeknight. While I use cod and prefer a lighter, white fish, you can make this with almost any type of fish filet. Ingredients: Optional Toppings: Directions Salt Swaps:
Let’s go back to our high school chemistry days. Salt, or Sodium Chloride, is the mineral that’s created when two very powerful elements come together. Sodium and Chlorine. It happens naturally – think salt mines – but can also be made chemically. Salt is what makes food taste. It causes our tongues to produce saliva… Read more: Okay, But What is Salt?
Egg drop soup is nostalgic American Chinese food. It’s so simple to make with just a few pantry ingredients and is versatile to add other proteins or in this case, homemade wontons. Make this soup with our without the wontons or add in shredded chicken, pork, or enjoy original in its simplicity. Ingredients: Optional Toppings:… Read more: Egg Drop Wonton Soup
I like to prepare healthy meals in advance the weeks I’m in office. With a bit of planning, or even after a holiday turkey, you can store meals for the next week or two for yourself or loved one. My trick is creating my own frozen meals ready to reheat in the office or even… Read more: Quick Meal Prep with Left Overs
I found a container of dried wild mushrooms at the store and my mind started imagining. This recipe is loaded with mushrooms adding tons of flavor and fiber from fresh and rehydrated mushrooms. While you don’t necessarily need to start with the holy trinity, it builds flavor and balances out the shroomy umami. This homemade… Read more: Creamy Wild Mushroom and Rice Soup
One of my favorite New Years traditions is a southern meal complete with lucky black eyed peas. I’m not one for resolutions or superstitions, but this comfort meal is my best way to welcome in the New Year. You can reduce a normally salty plate with a few key salt swaps while keeping all the… Read more: Lucky You in the New Year
While Chanukah finishes tonight, there’s plenty of reasons to celebrate. Whether it’s upcoming New Years Eve and Day, Christmas parties, or just watching some football with the lads, a dinner table centerpiece with friends and family is sure to impress. Here are a few main entree ideas to help inspire. And yes, there’s loads of… Read more: ‘Tis the Celebration Season
My family owned an Italian (American) restaurant when I was born. So it’s no surprise my comfort foods include spaghetti, red sauce, and of course meatballs. Everyone has their own take on the classic. In this recipe, we’ll avoid heating up the kitchen by browning and braising on the stove. Salt will come from cooking… Read more: Homemade Meatballs
This quick and easy stir fry comes together in minutes and provides a flavorful way to enjoy any veggie. Here made with asparagus, you can swap for green beans, broccoli, and more. Ingredients: Directions: Salt Swaps:
Something about a rib roast is comforting. Juicy, fatty, delicious. Served with starchy potatoes, crisp greens and maybe a horseradish sauce, you can’t go wrong and it’s sure to please the omnivores in your life. Ingredients: Directions: Preparing the roast (can be morning of, just disregard wrapping the roast): Roasting: Options: Salt Swaps: Notes:
Thanksgiving can be a stressful time, albeit an opportunity to spend time with friends and loved ones. Personally, I love to host and cook a big meal for anyone that wants to attend and most now appreciate the low(er) salt dishes, usually taking leftovers home. The centerpiece Turkey is traditional, but also problematic. Most frozen… Read more: Thanksgiving 2025 and beyond
I love to smoke a turkey any time of the year. I usually buy an extra frozen turkey or two when on sale at Thanksgiving time. Each bird provides rich proteins for soups, stews, meal preps, bones for stock and more. Below you’ll find two recipes; one to dry brine the turkey and the second… Read more: Smoked Dry Brined Turkey
This recipe from my childhood is captured from a local elementary school recipe book fundraiser. I love to make this side dish, but it does take some time. A must for Thanksgiving or any other holiday, my friends and family enjoy the richness of this distant cousin of au gratin potatoes. It gets its name… Read more: Two Potato Bake
While a must at Thanksgiving, I do make this relish for Christmas, Easter, or just to have a fresh(ish) jam/jelly for toast, yogurt, and more. The standard recipe is enhanced with the addition of orange juice, peel, and a hint of vanilla. Any citrus will do, but oranges add the most brightness to the cranberries.… Read more: Cranberry Orange Relish
This is one of the few desserts I get requested to make, often. While a staple on the Thanksgiving dessert table, I’ve also made for July Fourth block parties and family birthdays. You can absolutely make your own pie crust here, but store bought works amazing well. While not low calorie (or sugar), this uses… Read more: Caramel Apple Pie
A recent add to my Thanksgiving tradition, this simple soup comes together easily in the Instant Pot and can satisfy any vegetarian or vegan. The Instant Pot does all the work in minutes and creates a soup of complex flavors with ease. If you don’t have an immersion blender, you can blend the soup, carefully,… Read more: Easy Butternut Squash Soup
I love to make split pea soup, especially after a holiday ham as there’s always leftovers. I keep a bag or two of split peas on hand for when I want a hearty soup on a chilly day, like this one. The recipe below is for an Instant Pot pressure cooker, but you can also… Read more: Split Pea Soup
A delicious dish great any time of the year. Whether a chilly winter day, or a rainy summer evening, something about a warm bowl of soup can sooth the soul. Ingredients: Optional Toppings: Directions Salt Swaps:
Homemade stock adds so much flavor and depth to dishes. What’s better is if you have a leftover rotisserie chicken, or a holiday turkey, you probably have the rest of the ingredients on hand, or can quickly grab from any grocery store. A simple setup, some time to simmer, a little effort yields golden delicious… Read more: Chicken Stock
I like to smoke up ribs at least twice a year, when they’re usually on sale for the summer holidays. My preference is the 3-2-1 method for St. Louis slabs with a homemade rub to marinate overnight. Below is my adaptation of a classic pork rib rub which works great for pulled pork, too, and… Read more: Smoked Rib & Pulled Pork Rub
A holiday ham is such a great choice! My usually eat on New Years Day as part of a traditionally southern meal to start the year. Remember, the ham is super salty to start, so coordinate your sides accordingly. Any left over ham is great for other recipes like split pea soup and will add… Read more: Holiday Ham
Some time ago, I started following the tradition of a New Year’s Day meal, which is not complete without black eyed peas. Combined with other great southern favs, you’re sure to start the year with a great dinner and lots of luck! Ingredients: Directions Optional Slow Cooker Salt Swaps:
Good any time of year, collard greens or any stewed greens are a healthy, nutritious and inexpensive vegetable to add to your dinner table. Part of my NYD meal, this recipe can be adapted and changed to make it your favorite. Ingredients: Directions Salt Swaps:
A new fan favorite, this recipe comes together so easily to feed a huge crowd. My coworkers now request it or I send them the recipe. You’ll get most of the salt from the cheese, but adding a little at the end is still far better than any boxed stuff on the store shelf. Ingredients:… Read more: Instant Pot Mac & Cheese