Mark's Low Salt Recipes

These recipes have all been taste tested and are pretty good to awesome, even with lower salt content. These focus on low salt as the primary dietary restriction, and some, but not all are low fat. Some are not low fat, low sugar nor low cholesterol, so eater beware, depending upon your restrictions. It is my experience that no-fat ingredients taste like crap, but if that is a concern, have at it. It is also my experience that as fat is reduced in a product, the sodium level is increased. If a trademarked product is mentioned, that is what I use for low sodium content, deviating from this may substantially increase sodium content. As I am not a test lab, there are no measurements of sodium content. If anyone dislikes any of the following recipes, don't tell me as I don't care...create your own.

Lastly, some of the recipes below, denoted by a (*), have been modified from the book American Heart Association Low-Salt Cookbook.

Low(er) Salt Condiments

• Coleman's Dry Mustard® - make into paste (note, this is hot)
• Heinz® No Salt Ketchup
• Woebers Mister Mustard®
• Woebers Sandwich Pal Horseradish Sauce®

Alfredo Sauce

• 3 Tbsp. unsalted butter (yes, butter)
• 1 Tbsp. flour
• 8+ ounces half and half (warmed)
• 2+ Tbsp. grated parmesan cheese (lowest salt)
• bit of water
• 1 tsp. favorite pepper (optional)
• garlic powder to taste (optional)
• finely chopped or dried minced onions (optional)

Baked Fish with Dill Sauce

• fish fillets
• tiny bit of unsalted butter
• splash of lemon juice
• 2 big dollops sour cream (Kroger Natural®) (per 2 fillets)
• bunch-o-dill
• garlic powder to taste
• finely chopped or dried minced onions (optional)
• pepper, thyme, other spices to taste (optional)

Chili

• 2 Tablespoons olive oil
• 1/2 onion, chopped (more if you love onions)
• 1-2 stalks celery, chopped fine
• bunch of finely chopped carrots
• garlic to taste (1+ teaspoon)
• 1 - 28 oz. can low salt tomato puree (e.g Cento®), or 28 oz. no salt diced tomatoes
• splash-o-red wine
• 1+ diced whole fresh tomato


• 2-3 Tablespoons chili powder, e.g. Penzeys Chili 3000
• 1 lb. lean ground beef (or ground turkey), drained well
• 1 small can low salt kidney beans (14 oz.)
• water to desired thickness
• optional to taste: more chili powder, cumin, hot stuff

Italian Bean Pasta Soup (Fagioli) - Low salt version

• 1 lb. Italian sausage (Bob Evans), use ½ pound zesty
• garlic to taste
• Italian seasoning to taste (1 Tbsp.)
• black pepper to taste
• 3 stalks celery, diced
• 1 large or 2 small onions, diced (to taste)
• bunch of carrots, cut to desired size
• 32 oz. chicken stock box (broth is okay) - low/no salt
• 1 can beef broth, ~14 oz. - low/no salt
• 2 cans crushed/diced tomato (32 oz.), with juice - low salt
• 1/2 lb. dried white beans, soaked
• splash red wine
• petite pasta, small shells or smaller

Simmer approx. 30-60 minutes.

Serve over pasta (don’t mix in), top with Parmesan cheese, serve with bread.

Pork Chops with Apple Dressing (*)

• boneless loin chops (3-4)
• 5-6 slices of (lower-sodium) non-fresh bread, torn into small pieces
• 1 apple, cut into tiny bits
• 1 stalk celery, chopped fine
• 1 medium onion, chopped (to taste)
• carrot pieces, chopped fine
• 2 tsp. sage (more if you like sage)
• 1/3 cup (low/no sodium) chicken broth
• 1 egg, beaten
• pepper, thyme, other spices to taste (optional)

Salsa Chicken Medley

• 1 lb. boneless skinless chicken breast, cut in cubes
• garlic to taste
• 2 stalks celery, diced
• 1 medium onion, diced (to taste)
• carrots, diced small
• 1/2 lb. fresh sliced mushrooms
• 1/2 cup corn, rinsed
• 1 can (15 oz.) black beans, reduced sodium
• 2 cups salsa - low sodium
• 1 fresh tomato (optional)
• black pepper to taste
• 1 cup cooked brown rice
• black pepper to taste
• sour cream and cheddar cheese, topping

Simmer approx. 30-60 minutes.

Serve over rice (don’t mix in), top with cheese and sour cream. Add hot sauce to taste.

Source: Bush's Beans, see recipe.

Spaghetti/Pasta Sauce

• 2 Tablespoons olive oil
• 1/2 onion, chopped (more if you love onions)
• 1 stalk celery, chopped fine
• bunch of finely chopped carrots
• garlic to taste (1+ teaspoon)
• 1 - 28 oz. can low salt tomato puree (e.g Cento®), or 28 oz. no salt diced tomatoes
• splash-o-red wine
• 1+ diced whole fresh tomato


• 1+ Tablespoon italian seasoning / pizza spice (to taste)
• bunch of fresh mushrooms
• 1/2 teaspoon sugar
• water to desired thickness
• bunch-o-fresh basil


• optional to taste: 1 lb. lean ground beef (drained), pepper, oregano, bay leaf

Sweet/Sour Slaw (*)

• 14-16 oz. bag shredded slaw
• onion(s) to taste
• 3 Tablespoons sugar
• 3 - 4 Tablespoons brown vinegar (more for 16 oz)
• 2 1/2 Tablespoons water
• 1 1/2 Tablespoons oil (canola)
• spices to taste, e.g. pepper

Easy Tomato-y Meatloaf

• 1 1/2 pounds meatloaf mix (2:1 lean beef/pork)
• 8 (or so) ozs. V-8 juice (low sodium)
• 3 slices bread (lower sodium), torn into small pieces
• fine dry bread (panko) crumbs to desired consistency
• fine chopped onions, to taste
• fine chopped carrots, to taste
• 1-2 eggs, slightly beaten
• 1/2 tsp. onion powder
• 1/4 tsp. garlic powder
• pepper and other spices, to taste

Source: Campbell's old cook book, pg 42