Pizza please!

Pizza is so good for so many occasions but for those of us watching our salt it’s a no go.  So I decided to make it!  This pizza I’m showing has 900 mg’s For the WHOLE pizza!  Half is 45O mg’s and this is right at my 500 mg’s/meal!!!

  1. Homemade pizza dough …

1 cup water, 1/2 tsp of No Salt, 1 tsp of Italian seasoning, 2 tbsp of Olive Oil, 3 cups of flour, 1-1/2 tsp of bread machine yeast.  Put ingredients in your machine in this order, put it on the dough cycle.  Preheat your oven to 400* .

  1. Sauce ….

1 small can of tomato sauce and 1 paste, 1/4 cup of water season to your taste.  My seasoning – No Salt, ground pepper, Mrs. Dash tomato basil and garlic, cook for about 15 minutes.  The rest of the topping are below **

  1. Onion and Pepper
  2. Low Sodium Pepperoni 25 slices
  3. Natural Italian blend cheese 1/4 cup
  4. Natural Pizza Blend cheese 1/2 cup

Pat your dough onto a prepared pizza pan, 12-14 inch.  I baked it for five minutes. Remove it from the oven and ~

Spread your sauce and add your toppings, bake it for 17 minutes give or take.  And this is what you get!






Chili Cheese Bread


It’s fall season and chili time!  I make an event of going to the farm, buying bushels of roasted chili, bagging it and freezing it!  I now have chili to last all year.  When you first get it home, peel one and wrap it in a warm fresh tortilla!  Aw … it just makes my mouth water.  Than make pork green chili and beans, now this is a taste of heaven.

I already made my first and second batch of chili beans and tonight I added pull apart chili cheese bread!

Here is my recipe … I use a bread machine. If you don’t have one I like this website: and they have a basic white bread recipe.  Also Rhodes frozen dough rolls would work.  I reduce the sodium by making it from scratch.


Using the dough setting on your machine, which includes the first rise of the dough.

1 cup warm water (110 degrees F/45 degrees C)
3 tablespoons white sugar
1 1/2 teaspoons salt
3 tablespoons vegetable oil
3 cups bread flour
2 1/4 teaspoons active dry yeast

Spray a bunt pan with cooking spray and preheat your oven to 425 degrees.

  1. 8 roasted hatch chili finely chopped. (Divide evenly in 3 parts)
  2. 1 cup of shredded cheese (divide in 3 parts)
  3. garlic powder to your taste
  4. No Salt to your taste
  5. Remove the bread from your machine and tear pieces off. (Divide in 3 parts)
  6. Now layer your pan, dough, chili, cheese, season with garlic powder and No Salt.  Repeat 2 more times
  7. Cover and let rise till it reaches the top of the pan.
  8. Bake at 425 degrees for 5 minutes
  9. Reset temp to 375, bake for 20 minutes
  10. Cover bread with parchment paper
  11. Bake for 10 more minutes
  12. Let it cool, tear apart and eat!

Try it with queso, chili beans, guacamole, and so many more great tasting things!


Snack Time

Yes!  We are taking off for a few days to the mountains!  When you live in Colorado, the mountains are our playground.  Snacks & a quick lunch are important on most diets because they can easily derail so I plan ahead.  Here’s my list for my ice chest …

  1. Air popped popcorn with Parmesan cheese.
  2. No salt trail mix, you can find this in bulk food bins.
  3. Apples & oranges
  4. homemade cookies
  5. bottled flavored sparkling water
  6. low salt Fritos
  7.  PB&J sandwiches
  8. Sometimes hard boiled eggs, sliced natural cheese and grapes

Most of this stuff can be found on most stops for gas, restroom breaks, leg stretching but have you ever looked at the ingredient labels?  After one stop I would be miserable and no one would want to be around me.  Plan ahead stay on track!

Cabbage Salsa

This salsa will having you going back for seconds so you might as well make a good size batch! (Pictured on the left!)

Salsa Bar
Salsa Bar
  1. Shredded Cabbage 1/2 bag … look in bagged salads
  2. 4 Jalapeño’s chopped
  3. Red Onion Chopped
  4. Cilantro -1 bunch chopped
  5. 2 tomatoes chopped
  6. Juice from 2 limes
  7. 2 garlic cloves chopped
  8. 1/3 cup of vinegar (be brave try something different I used golden vinegar)
  9. Spices (amount is up to you), garlic, onion, cumin, No Salt

Place all ingredients in a ziplock bag, mix it up good.  Refrigerate overnight.  I don’t do this all the time, regardless of your decision you won’t go wrong.


Taco Salad with Cabbage Salsa



We L❤️VE salads in the summer, unfortunately the dressing that finishes off the salad has SO MUCH sodium!  Getting a salad out will give you heartburn too because of the items in it that take something good to the no eat zone!  Don’t believe me just look at the nutritional facts many restruants provide now.

This is my recipe … (Salsa will be posted seperately.)

  1. Ground beef, by a good one!  Most are about 85 MG’s for 3 oz.
  2. #MrsDash No salt Taco Seasoning.
  3. I chopped a bell pepper into my meat you can also chop onion.
  4. Brown your meat add your seasoning.

For the salad part … chose healthy toppings!  Here are mine …

  1. Diced red onion
  2. Diced tomato
  3. Shredded lettuce
  4. Shredded natural sharp cheddar cheese – about 165 MG’s for 1/4 cup

For your shell …

  1. 2 use 2 corn tortillas that I have fried to soften up most of the time ZERO MG’s
  2. in this picture I picked Mission tortillas chips because they are low sodium and I had leftover MG’s.

This salad must have a salsa dressing, I make this with No Salt canned tomatoes or as the case in this picture I used Cabbage Salsa to top it.

As you see low sodium, this one has about 500 MG’s ( Meat, chips and cheese).  There isn’t another item in here with salt so depending where you are with MG’s will determine how much you put on (within reason of course!)

Summertime …

This time of year and great BBQ’s is the hardest time for me to stay on task. The invites for outdoor get togethers and navigating through sodium creates serious anxiety for me.  Do I eat before, do I throw caution to the wind, do I nibble, where do I draw the line?  I always want to believe people will understand but when only a few people close to me get it and some of those saying when does all this stop, I no longer know  what to say.

The reason I watch this so closely because I feel miserable when I don’t. Maybe you don’t need to undestand it but just accept it as me and don’t get upset because I say no to something.  I don’t push this is on anyone so please don’t push your diet on me.

I like to find recipes that taste good and are crowd pleasing so when I have family and friends over everyone is happy.  I find the Mayo Clinic has some great stuff, visit their website –

Salads are big this time of year, and the dressing comes packed (as most condiments do) with sodium.  This dressing will be on my dinner table tonight …

Citrus Vinaigrette
• 1 cup water
• 1/2 cup orange juice concentrate
• 1/2 cup canola oil
• 1/4 cup rice wine vinegar
• 2 tablespoons honey
• 1 tablespoon fresh thyme
• 1/4 teaspoon salt
• Pinch of ground black pepper
In a blender, mix all ingredients until smooth. Serve immediately. Place leftovers in a container in the refrigerator for up to 2 weeks. Shake well before use.
Serving size :2 tablespoons
• Calories143, Total fat 14g, sodium, 89 mg, Total carb 7 g

You can use No Salt or skip it all together.  It’s right under 100 MG’s so depending on what else I’m having I may keep it.  I find my evening meal has almost no sodium at times so I consider this a win.


Simple Truth Organic -& more …

Ugh, the dreaded label causes so much drama among many of us.  If you haven’t started to read these you may want to start. Have you looked at the label on soy sauce. This great tasting condiment should not even be available for consumption, 1 tablespoon … 879 MG’s.  Most recipes call for 2 tbsp.  Which is 1758 MG’s in one dish, that serves 4, so about 439 MG’s per serving AND that’s not include other items added to the dish.

Start a journal write it all down, proof is in the pudding. Once you have done that take a close look at this picture for some healthy substitutes … I found all this on website.