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.

Spinach Chicken Salad

Spinach Chicken Salad

Salads can be a fun meal … most of my meals consist of a natural protein and fresh vegetables, lettuce greens, spinach, tomato, avocado, yellow pepper, red onion, pine nuts chicken breast on top.  I also made the salad dressing, with red wine vinegar, balsamic vinegar, olive oil, water, fresh basil, garlic and onion powder, Mrs. Dash tomato basil seasoning.  Blend with a whisk.  I made by dinner rolls, onion flavored this week.  Looks delicious right? Well, it is and the best part the MG’S – 65 MG’s!  That’s right!

Yummy!!! Popcorn

Hello everyone …

It’s been awhile I know, a lot has happened over the last few and my life is beginning to settle down a bit, (at least enough for me to blog!)  I have several to post, but I thought I would start with a fun one.

POPCORN!  And tomorrow is game day and we all need a healthy snack.  This has to be my favorite one, but if you look at the ingredients on those bags you will be disappointed.  So … we make it at home!  Honestly by guy makes the best popcorn, but he recently agreed to a West Bend Air Popper!!! ANNDDDD, it was not hard to get him to agree.

My Recipe … Low Salt Popcorn

  1. I fill to the max line with my store brand popcorn, if fills a medium size bowl (plenty to share)
  2. 2 tablespoons of no salt butter
  3. 2 tablespoons of a nice grated parmesan cheese, the one I have is 55MG’s of salt per a tablespoon.
  4. Total MG’s of salt for my whole bowl is 110 MG’s … this is AWESOME

Try it you won’t be disappointed!  You can add any flavor you want, make one up of your own, if you are a popcorn lover you will not be disappointed.


Tomato, Basil, Cheese

This is one of my favorite side dishes. I have tomatoes and basil in my garden, and traditionally this is made with mozzarella. I don’t usually have this because of sodium. I have found Private Selection cheeses have sodium, but not so much that I can’t have it in some of my dishes. I find these is the dairy cheese section. Today I added left over Gorganzola and my dressing was Mrs Dash Table Blend spice with Golden Balsamic vinegar. This is a simple side dish and 160 MG’s per serving.



Gorgonzola Burgers with Special Sauce

Camping for me requires simple dinners, so when I found Gorgonzola burgers I was excited!  We tried them without all the hoopla, there was cheese, basil and spices so no need to melted cheese, slice lettuce or onion. And besides traveling with added stuff was exactly what I was not going to. We now have these during the week after work heat the grill (no messy pan), not cutting or slicing, and chips. Keeping it simple … If this is calling to you keep reading.

Burgers …

  1. 1 lb. Ground Beef 65 MG’s for 3 oz.
  2. Private Selection Gorgonzola Cheese 1/2 the container 320 MG’s.
  3. Basil fresh from my herb garden
  4. Grill … We go for medium or less, the less fat in your meat the less time on the grill. Don’t overcook 🙂
  5. Bread make your choice … I like my homemade buns but in a pinch sandwich thins work if you have sodium MG’s left.

You can use mustard, the safest condiment that I have found or try my special sauce!

Special Sauce …. Whisk together

  1. 1/2 teaspoon of Worcestershire sauce 40 MG’s
  2. 1 tbsp of honey
  3. 1 tbsp ground mustard 60 MG’s
  4. 1 tbsp golden balsamic vinegar
  5. Mrs Dash Onion Blend (I go heavy on the spices).
  6. Pour over hamburger on  bottom bun.