Thought I should add a few tips, as I cook this way and will change recipes using substitutions and not even think about it.  It makes a difference if you share your recipes, but don’t give all the information.  I have been a guess and dump kind of cook most of my life.  My husband rarely gets the same meal twice.  Though if he ask me to write down how I made something right after I have done it, his chances improve.  He still dreams of a pizza I made and have never been able to duplicate.


If a recipe calls for rice, I use brown rice.

Broth will always be low sodium. It would be better if I made it myself, but I rarely think that far out.

If a recipe calls for cheese I use the good stuff in moderation.  Usually adding it at the last few minutes of cooking time. Cottage cheese is good in place of ricotta cheese. Soy or low-fat cheese just does not taste the same and how good could it be for you.

When a recipe calls for milk I will use almond milk.  Now I did learn the hard way not to make instant pudding with almond milk.  It didn’t set up.  Also almond milk has a definite taste that may not go with all dishes.  Rule of thumb if the thought of almonds in the dish doesn’t sound tasty, don’t use almond milk.

Wine to de-glaze a pan makes a good sauce to pour over chicken.

If something calls for ranch seasoning or Italian seasoning I make my own. (recipe at the end of blog)

Fresh herbs and spices work very well to replace some of those old flavors you may be missing.

Ripe bananas get pealed, halved, placed in a freezer bag and tossed in the freezer.  Then I have them for smoothies or to sweeten a dish.

Smoothies are a great fast meal.  I use almond milk, 1/2 banana, unsweetened protein powder(you have to look, but it is out there) and another fruit. For me I like berries of any kind.  My husband likes to add canned pumpkin (no sugar) and a little cinnamon.  The protein powder and almond milk help it keep you full until the next meal.

Watch things like garlic powder, onion powder, chili powder because sometimes they have added salt.

Quinoa is a seed which is a protein.  It is easy to cook, good hot or cold.  I use it in place of rice or sometimes half rice half quinoa.


Dry Ranch Dressing Mix

1/2 cup powdered Buttermilk (332mg of sodium in Saco brand)
1 Tbs dried Parsley
1 tea.. dried Dill Weed
1 tea. Onion Powder
2 tea. Mrs. Dash (original)
2 tea. Garlic Powder
1/2 tea. dried Basil (thyme works too)
1/2 tea Pepper

To make dressing add 1 Tab. dressing mix to 1 cup mayonnaise and 1/2 cup buttermilk.  I like to add about 2 teaspoons of white vinegar. Some people like it some don’t so go accordingly. Chives also give the dressing a nice taste.  If you don’t want to use mayonnaise you can use plain yogurt, it will change the taste.

 Dry Italian dressing mix
This recipe is from Harrington Harmonies.

2tbsp. Thyme
2tbsp. Dry Mustard
2tsp. Garlic Powder
2tsp. Onion Powder
2tsp. Oregano
2tsp. Parsley

To make dressing  whisk 1/4 vinegar, 2/3 cup oil, 2 Tbsp water, and 2 Tbsp of mix.


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