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Author Archives: lowsodiumjourney

Finding the “Best No Salt Spice Blends”

Over my Journey so far I have had the time to find and try a wide variety of spices and spice blends.  I am a big fan of Mrs. Dash and have them all, however I am always looking for new “No Salt” Spice Blends.  I was shopping one day and saw a store that looked interesting but I had no idea what it was. The store was called “Penzey’s“. By the name, I had no clue what the store was, but my adventurous nature was calling me in.  I walked in the door and all I can say is “Wow”, it was an entire store of spices… was like hitting the spice hunt Jackpot and they have a NO SALT Variety!!! I will share their link below and you can go to their website and see if you have a store close to you (worth the trip), but if not don’t be discouraged because it is easy to order online and also sign up for their catalog. You can literally get all of your spices here and they have several hard to find spices.  I must add a few notes: Save your Spice Jar !!!!! They are not over priced at all. You can collect a few at a time. I buy the small jar for ones I don’t use a lot of and the size larger for my most used.  Then I save the jars and you can by each spice in different size bags for less and refill your jar. 

Favorite no salt spice blend list (condensed to favorites), I am also just listing the blends, too many others to list.

Penzey’s Spice List and Website Link

  • They have 6  No Salt Chili Powder Blends
  • Corned Beef Spices
  • Fine Herbs
  • Florida Seasoned Pepper
  • Hot Chocolate Mixes
  • Penzey’s Forward – Great to replace Seasoned Salt
  • French Four Spice – Great for Pork and Beef
  • 33rd & Galena Chicken and Pork Rub
  • Herbes de Provence
  • Italian Herb Mix
  • Jerk Chicken & Fish Seasoning – I use this in place of Old Bay Seafood Seasoning-Excellent in Crab Cakes
  • They have about 8 No Salt Curry Powder variations
  • Jerk Pork Seasoning
  • Lamb Seasoning – have not tried this one yet
  • They have 3 No Salt Pepper Blends
  • Mural of Flavor
  • Prisien Bonnes Herbes
  • Pasta Sprinkle
  • Pickling Spice – The only Pickling Spice I have ever found with No Salt
  • Poultry Seasoning
  • Raspberry Enlightenment
  • Shrimp and Crab Boil Spices –Great for Crab Legs
  • Singapore Seasoning – One of my favorites, smells divine. I use it on fish and poultry.
  • Sunny Paris Seasoning
  • Tuscan Sunset

My favorite Mrs. Dash Blends – I have most of them, but these are my favorite most used blends. NOTE: I had mentioned on my previous post that I could not find all of the seasoning packets, I also cannot find all of the marinades. They note on their website that you can order online if unable to find certain blends.  I am going to go online to their website and order the additional ones online today.  I will post about the ordering process and review the new spice blends!!!  Update – See my Feb 4th Mrs Dash post regarding the online ordering process.

  • Italian Medley
  • Onion and Herb
  • Garlic and Herb
  • Table Blend
  • Original Blend
  • Extra Spicy
  • Tomato Basil Garlic
  • Sweet Teriyaki Marinade
  • Garlic and Herb Marinade
  • Taco Seasoning Packet – Great to have Taco’s on a low sodium diet!!
  • Chili Seasoning Packet- Great time saver, tastes great
  • Pot Roast Seasoning Packet-Great for crock pot use

Mrs. Dash Seasoning Packets, Spices and Marinades


NOTE: I had mentioned on my previous post that I could not find all of the seasoning packets, I also cannot find all of the marinades. They note on their website that you can order online if unable to find certain blends.  I am going to go online to their website and order a few of the additional ones online today.  I will post about the ordering process and review the new spice blends!!!

Update on the ordering process: To order additional hard to find Mrs Dash Items from the buy online link on the Mrs Dash website, it takes you to another link to purchase in larger quantities:

I am going to order a few of the difficult to find items in bulk of 3-6 items each.  Shipping is quite high. I do so wish a larger assortment of  these brands were in a few of the larger retailers.

“My Brands” seems to be for those brands or specialty foods that are difficult to find.  Other than Mrs. Dash items, I did not see too many items in the low sodium section that I either cannot find or better yet make for myself!!!

The Seasoning Packets are great for those quick meals but I have only been able to find four of them in three grocery stores. I can also find two marinades.  I have all of the spices.

Lower Sodium Meatloaf Recipe

1 ½ Pound Ground Beef
¾ Pound Ground Pork (unseasoned)
1 ¼ cups Plain Bread Crumbs (If you make your own low sodium bread, toast and use)
2 eggs
¾ cup diced Onion
¾ tsp ground Sage
¼ tsp Pepper
3 cloves Garlic

Sauce for top
4 TBSP Brown Sugar
¾ Cup Catsup (Heinz no salt added)
¼ tsp Nutmeg
1 tsp Dry Mustard

Pre Heat oven to 350 degrees
Combine meatloaf ingredients, mix well. Form loaf and place in a 13 x 9 inch baking pan. Mix Sauce ingredients, brush on top of the meatloaf.
Bake for One Hour or until done.

Maple Mustard Chicken Thighs “Awesome”

Tried this recipe tonight and had to post the recipe. These were fantastic.  The marinade/sauce, plus the charcoal grilling made all the difference in these simple chicken thighs.  I am posting the recipe with the salt, but of course I left it out !!  Didn’t miss the salt, the flavor was great without it. I found this recipe in the Cooking Light Magazine.

1/3 cup spicy brown mustard

2 tablespoons brown sugar

3 tablespoons maple syrup

2 tablespoons yellow mustard

1 tablespoon grated onion

1 tablespoon cider vinegar

2 teaspoons lower sodium soy sauce

1/2 teaspoon black pepper

1 garlic clove minced

8 bone in chicken thighs ( I only used 4 and it turned out great )

1/4 teaspoon kosher salt ( of course I left this out !!!)

Cooking spray

1. Combine first 9 ingredients. Place half of the mixture in a zip – top bag; reserve remaining mixture. Add chicken to bag; seal. Chill 2 hours ( I chilled it for 10 hrs.)

2. Preheat grill to medium high heat.

3.  Remove chicken from bag. Sprinkle chicken with salt. (or skip for lower sodium) Place chicken on grill rack coated with cooking spray; grill 8 minutes on each side or until done. Serve with reserved mustard mixture. (I heated the sauce that I had reserved and refrigerated in a microwave safe container for 30 seconds, stirring half way.


Delicious Blueberry French Toast Bake

This was another easy and awesome recipe !!  If your not cooking low sodium you can use regular sourdough or french bread.  You make this the night before and the next morning while the oven is pre heating make the topping.  Sprinkle on the blueberries and topping, bake and you have breakfast for six people !!!  This was sweet but not overwhelming.  We drizzled maple syrup over it and it was  DELICIOUS !!!! Yes, I love blueberries, I can’t wait to have them fresh from the garden. 

Recipe by: 500 Low Sodium Recipes

6 slices low sodium bread or enough to fit into 9 x 13 pan.

3 eggs

3 tablespoons sugar

1 teaspoon vanilla extract

2 1/4 cups milk

1/2 cup all purpose flour

6 tablespoons brown sugar

1/2 teaspoon ground cinnamon

1/4 cup unsalted butter

1 cup fresh blueberries

Cut bread into 1 inch thick slices and place in a greased 9 x 13 inch baking dish. In a medium bowl, lightly beat eggs, sugar and vanilla.  Stir in the milk until well blended. Pour over bread, turning pieces to coat well.  Cover and refrigerate overnight.  Preheat oven to 375 degrees. In a small bowl combine the flour, brown sugar and cinnamon.  Cut in butter until mixture resembles coarse crumbs.  Turn bread over in baking dish.  Scatter blueberries over bread. Sprinkle evenly with crumb mixture. Bake for about 40 minutes until goleden brown.  Serves 6

Balsamic and Maple Salmon

WOW !!!  I will definitely be making this again!!  The pictures don’t do it justice.  The balsamic vinegar and maple syrup definitely balance each other out.  I used 1 tsp more maple syrup than the recipe calls for because I wanted the sweeter flavor.  This was WONDERFUL.  Light, flaky and a lot of flavor which is difficult to acquire when cooking without salt.  I do a lot of cooking in the evening so I don’t have a lot of natural light for taking photo’s, this is definitely better than it looks. 

 Recipe by: 500 Low Sodium Recipes by Dick Logue

1/4 cup balsamic vinegar

1/4 cup water

2 tbsp olive oil

2 tbsp maple syrup

1/4 tsp garlic powder

3 – 4 small salmon fillets

Heat all ingredients except salmon in a large skillet.  Stirring to combine.  Add Salmon fillets. Cover and cook until salmon is done turning once. About 10 minutes total.

Greek Style Skillet Supper

This was very easy to make and did not tast like it was low sodium.  This has been hands down One of my Favorites, and we found the recipe in one of the coupon sections of the Sunday paper.  The recipe was from McCormick.  The cinnamon definately adds a distinct flavor to this as does the feta cheese. While the Feta and Low Sodium Beef Broth both have sodium, the amount of sodium per serving is still only around 250 mg.  Not a bad sodium content  for a meal, serve with homemade low sodium bread and some unsalted butter and yum, you have supper !!!

1 lb ground beef

1/2 cup chopped onion

2 tsp Oregano Leaves

1 tsp ground cinnamon

1/2 tsp garlic powder

1 can (14 1/2 oz) low sodium beef broth

1 can (14 1/2 oz) diced no salt added tomatoes

2 tbsp no salt added tomato past

1 1/2 cups uncooked penne pasta

1 1/2 cups frozen leaf spinach thawed and drained

3/4 cup crumbled feta cheese divided

Cook ground beef and onion in large skillet on medium-high heat until beef is no longer pink, stirring occasionally.  Drain fat. Add oregano, cinnamon, and garlic powder, mix well. 

Stir in broth, tomatoes and tomato pase.  Bring to boil. Stir in pasta.  Reduce heat to medium; cover and cook 10 minutes or until pasta is nearly tender.  Stir in spinach and 1/2 cup feta cheese.  Cover and cook 5 minutes longer or until pasta is tender.  Sprinkle with remaining 1/4 cup feta cheese. Cover and let stand 5 minutes before serving.  Makes 6 Servings.

Easy Blueberry Muffins 17mg sodium

These were very good and easy to make !!!  I used fresh blueberries which I think made a big difference.  Great for breakfast or a light snack.  This recipe is from the  “500 Low sodium recipes” cookbook. 

1 1/2 cups all purpose flour

1/4 cup sugar

2 1/2 teaspoons sodium free baking powder

1/2 teaspoon ground cinnamon

3/4 cup skim milk

1 egg

1/3 cup vegetable oil

1/2 cup blueberries

For Topping

2 tablespoons sugar

1/2 teaspoon ground cinnamon

Stir together first 4 ingredients. Make a well in the center. Stir together milk, egg and oil, add all at once to dry ingredients. Stir until just moistened. Stir in blueberries.  Spoon into greased or paper lined muffin pans.  Mix together cinniman and sugar.  Sprinkle over top.  Bake at 400 F for 20 min.

Makes 12 Muffins

Basic White Bread

This low sodium bread was great with unsalted butter and blueberry jam !!! This may just be considered plain white bread, but the difference is that it is homemade and tast yummy.  It makes the kitchen smell wonderful !

Basic White Bread

From: Dick Logue’s 500 Low Sodium Recipe’s cook book

1 cup plus 2 Tablespoons water

2 Tablespoons unsalted butter

3 cups bread flour

3 Tablespoons nonfat dry milk powder

2 Tablespoons sugar

2 Tablespoons yeast

Place ingredients in bread machine in order specified by manufacturer. Process on large white loaf cycle.

Bowtie Pasta with Asparagus and Feta

This too was a wonderful recipe !  When you serve this, to some it may seem a little dry, I added olive oil and vinegar and that made it perfect.


2/3 pound bowtie pasta

1 cup asparagus

1/2 cup cherry tomatoes halved

1/2 Tbsp dried basil

2 cloves garlic chopped

3 green onions finely choped with half of the greens

1/4 tspn dried rosmary

1/4 tspn ground black pepper

4 ounces crumbled Feta

Cook pasta per  box directions or till al dente. Cut asparagus into 1 inch pieces and steam till just tender.  Drain pasta and chill slightly with running cold water while still in drainer.  In a seperate bowl combine the cherry tomatoes, basil, garlic, rosemary green onions and pepper.  Add the asparagus, feta and pasta, toss and mix well.  Refrigerate and serve chilled.