Cream of Soup Mix Recipe

One of the things about this diet or any for that matter is missing your old favorite recipes.  With using low sodium that pretty much leaves out any canned soup.  So no recipes made with cream soup in them.  What a minute, I can make a dry mix and leave out the salt!!  Thanks One Orange Giraffe for posting this recipe.  Herb Ox makes a no sodium bouillon.  Most stores that have a health food section carry this brand and you can also find it on Amazon.

cream soup mix

Cream of “something” soup recipe
1 cup non-fat dried milk
3/4 cup cornstarch
1/4 cup bouillon (if you have cubes you have to smash them up)
You can use whatever kind you like (ie, beef, veggie)
4 Tablespoons freeze-dried minced onions (I used the minced onions from Sam’s Club)
1 teaspoon dried basil
1 teaspoon dried thyme (I couldn’t find the thyme so I used dried parsley instead)
1 teaspoon pepper
(For the equivalent of one can of condensed cream soup, mix 1/3 cup dry mix with 1 1/4 cup water. Cook until thick)

Baked Oatmeal

I made this recipe from Sugar Free Mom yesterday morning and they turned out very nice.  They are moist and not too heavy.  I put in half as much salt as they asked for, other than that I followed the recipe as written.  The recipe is copyrighted so I have not included it in my blog, but you can follow the link and it will take you there.  I think  when I make this again I will leave the cinnamon out and add blueberries or some other fruit. (Just my personal taste)

Strawberry Cheesecake Snack

There are times you just need treats.  Hard thing is to have just what you are going to eat in one serving in the house.  Extra around here just leads to bad behavior. The is an easy snack/dessert.  I am not tempted by graham crackers all by themselves, so they are not harmful for us to have in the pantry.  The changes I make in this recipe is I you Smuckers all natural fruit spread instead of jam. This recipe is from Smuckers.  If you want to save a few calories or don’t like graham crackers just spread the cream cheese mixture on the fruit and eat.






  • 1 tablespoon Smucker’s®Sugar Free Strawberry Preserves
  • 1 tablespoon reduced fat cream cheese, softened
  • 4 graham cracker sections (1 full sheet)
  • 1 medium strawberry, cut in quarters for garnish


  1. BLEND preserves and cream cheese together until smooth.
  2. SPREAD mixture on 4 graham cracker sections. Top each with a quartered strawberry.


Serving Size (whole recipe), Calories 165 (Calories from Fat 55), Total Fat 6g (Saturated Fat 3g, Trans Fat 0g), Cholesterol 10mg, Sodium 225mg, Total Carbohydrate 25g (Dietary Fiber 1g, Sugars 10g), Protein 3g; Percent Daily Value*: Vitamin A 4%, Vitamin C 10%, Calcium 2%, Iron 6%.

*Percent Daily Values are based on a 2,000 calorie diet.

Melt in Your Mouth Baked Chicken

I feel like someone looked in my refrigerator and picked this recipe out just for me.  The only change I made is I used garlic powder instead of garlic salt.  Everything else works well for the diet.  Parmesan cheese is a gray area, as cheese really isn’t in the diet.  This recipe comes from Lovin’ From the Oven.  I served it with steamed brown rice and vegetables.
Melt in Your Mouth Baked Chicken
  • 3-4 frozen chicken breasts
  • 1 cup plain greek yogurt (I used Chobani)
  • 1/2 cup freshly grated parmesan cheese
  • 1 tsp garlic salt
  • 1/2 tsp Mrs. Dash, any flavor
  • 1/2 tsp ground black pepper
  • 1 tsp garlic powder
  • 2 tsp red chili flakes
  • pinch of cayenne pepper


  1. Mix all of the ingredients (except the chicken) together in a small mixing bowl.
  2. Evenly coat the chicken with the mixture on both sides.
  3. Wrap each breast in foil and bake at 400 degrees for 45 minutes.

Soy Sauce Substitute

I love fried rice.  I have worked at coming up with a recipe that both my husband and I like. (I will post recipe later) The problem being on the DASH diet is you have to keep your sodium intake to 1500mg a day.  When one tablespoon of soy sauce has 960mg of sodium, low sodium soy sauce has 575mg, that is a lot of sodium. I have one recipe that service 4 that calls for 2/3 cup of soy sauce. That is 2400mg of sodium for one person, for one dish.  Okay I am done with the math, you get the idea.  I found an answer and here is the recipe from Low Sodium Cooking.  I don’t cook glutton free, but I think this fits that cooking style too.

Soy Sauce Substitute

2 T Sodium Free Beef Bouillon
2 t Red Wine Vinegar
1 t Molasses
1/8 t Ground Ginger
dash Black Pepper
dash Garlic Powder
3/4 c Water

In small sauce pan, combine the ingredients and boil gently uncovered about 5 minutes or til mixture is reduced to 1/2 cup. Store in refrigerator. Stir before using. Makes 8 servings.


Pan-Fried Pork Chops

We had thin cut pork chops for dinner tonight.  I used a Ree Drummond (pioneer woman) recipe for inspiration.  I did make a number of changes on this recipe. First for the flour I used 1/2 cup coconut flour and 1/2 cup almond flour.  I used my own no-salt seasoning, a non-stick skillet with 1 tablespoon of olive oil and left out the butter all together.  You need to watch your heat because the chops will burn if too high of temp is used.  Even with all of those changes they came out very tender and were quick to make.  We had a toss salad to go with the chops.

Simple, Pan-Fried Pork Chops

Prep Time:10 Minutes
Cook Time:5 Minutes


  • 7 pieces Or 8 Pieces Breakfast Chops (very Thin Bone-in Pork Chops)
  • 1 cup All-purpose Flour
  • 1 teaspoon Seasoned Salt
  • 1 teaspoon Black Pepper
  • Cayenne Pepper To Taste
  • 1/2 cup Canola Oil
  • 1 Tablespoon Butter
  • Extra Salt And Pepper, To Taste

Preparation Instructions

Rinse pork chops. (Yes, I rinse my pork chops. Please don’t be hatin’.) Salt and pepper both sides of the pork chops.

Combine all dry ingredients. Dredge each side of the pork chops in the flour mixture, then set aside on a plate.

Heat canola oil over medium to medium-high heat. Add butter. When butter is melted and butter/oil mixture is hot, cook 3 pork chops at a time, 2 to 3 minutes on the first side; 1 to 2 minutes on the other side. (Make sure no pink juices remain.) Remove to a plate and repeat with remaining porch chops.

Delicious and simple! Serve with smashed new potatoes.


I made this for dinner last night.  It was met with mixed reviews.  I thought it was pretty good, not off the hook like Guy Fieri would say, but worth making again.  My husband thought it didn’t have enough flavor.  I will admit he has the better taste buds.  So still needs a little tweaking.  I used the homemade enchilada sauce which is post on my blog.  This recipe is from Tablespoon. Changes I made: rinse and drain the black beans.  I only used a total of 1/2 cup of cheese.  Cheese is not in the DASH diet. Homemade enchilada sauce. And did not add the cotija cheese.  If you are not familiar with quinoa it is a seed, taste very good and is a protein.

chicken enchilada

Chicken Enchilada Quinoa Bake

Prep Time 15 min Total Time 35 min Servings 4


2 tablespoons olive oil

1 small onion, finely chopped

2 1/2 cups cooked quinoa (white or red)

1 1/2 cups shredded cooked chicken breast

1 can (15 oz) Progresso™ black beans

1 can (4.5 oz) Old El Paso™ chopped green chiles

1 tablespoon chili powder

2 cups Old El Paso™ enchilada sauce (from 19-oz can)

1/2 cup shredded sharp Cheddar cheese (2 oz)

1 cup shredded pepper Jack cheese (4 oz)

Sour cream or plain Greek yogurt

Sliced avocado

Fresh cilantro

Crumbled cotija (white Mexican) cheese, if desired


  1. Heat oven to 350°F. Spray 8-inch square (2-quart) or 13×9-inch (3-quart) ceramic or broiler-proof baking dish with cooking spray.
  2. Heat 10- or 12-inch skillet over medium-high heat. Add oil and onion; cook 5 minutes or until onion is soft.
  3. Reduce heat to low. Add quinoa, chicken, black beans, green chiles, chili powder and 2 cups of the enchilada sauce; stir to combine. Remove from heat.
  4. Stir in Cheddar cheese. Transfer quinoa mixture to baking dish. Top evenly with pepper Jack cheese.
  5. Bake 10 to 15 minutes.
  6. Turn oven control to broil. Place baking dish about 5 inches from broiler; broil 1 to 2 minutes or until cheese is golden and bubbly. Remove from broiler. Top with sour cream, avocado, cilantro and cotija cheese. Serve immediately.