SEARCH

Use this spice endlessly when looking for no-salt alternative flavoring.

Ingredients

• 2 teaspoons onion powder
• 1 teaspoon thyme
• 1 teaspoon garlic powder
• 1 teaspoon marjoram
• 2 teaspoons basil
• 1 teaspoon black or white pepper
• 1 teaspoon oregano
• ½ teaspoon cayenne pepper

Directions

Mix and store the above ingredients in an airtight container (a snack size zip storage bag works well). For chicken or turkey, use rosemary in place of cayenne pepper. When roasting meat or poultry, apply a layer of finely minced onions, carrots, green pepper and celery on top of meat before roasting. The layer of minced

This sauce is creamy, healthy, and can easily be made dairy-free! 

Serves 4

Ingredients

• 1 T olive oil
• 1 c chopped onions
• 2 c chopped mushrooms
• 1 T low-sodium soy sauce
• 3/4 c vegetable broth
• 1/2 c fresh parsley
• 1/2 c reduced-fat sour cream (or 1/2 c vegan sour cream)

Directions

Heat olive oil in a saucepan. Add onions. Cook until translucent. Add mushrooms and soy sauce and cook about 5 minutes over medium heat. Add vegetable broth. Cook for 2 more minutes. Put the cooked mixture in a blender, add parsley and blend on high for 10 to 15 seconds or until you get the desired consistency. Stir in sour cream

Prepare and enjoy this light yet filling salad at your next cookout! 

Serves 6

Ingredients

• 3 nectarines, chopped
• 1/2 lb. fresh mushrooms, quartered
• 1 c. cherry tomatoes, halved
• 1/2 c. pitted ripe olives (optional)
• 1/3 c. chopped green onions
• 1 8-oz can artichoke hearts
• 1 T vegetable oil
• 1/4 c. lemon juice
• 1/4 t sugar
• 1 t tarragon, crumbled
• 1/2 t thyme

Directions

In a large bowl, combine nectarines, mushrooms, cherry tomatoes, olives, and green onions. Drain and save the liquid from the artichokes. Add the artichokes to the salad. Combine reserved liquid with remaining ingredients in a jar. Shake well and

This gluten-free friendly dish is great for citrus-lovers! 

Serves 2

Ingredients

• 2 3/4-inch to 1-inch thick swordfish steaks (about 6 ounces each)
• 2 T total lemon, orange and lime zest, grated (to get zest, finely grate peel of whole fruit, being careful not to include bitter white skin)
• 1 T fresh parsley, chopped
• 1 T fresh thyme, chopped
• 1 t olive oil

Directions

Preheat broiler. Mix zest with herbs and oil. Pat zest mixture on both sides of steaks. Place in flat pan. Broil fish approximately 3 to 4 minutes. Turn once, and broil 3 to 4 minutes or until done. Pour pan juices over swordfish and serve

This dish can easily be made dairy and egg free! 

Serves 2

Ingredients

• 4 slices whole grain bread
• 2 large eggs (alternative: 1/2 c egg substitute )
• 1/4 c. skim milk
• 1/2 t vanilla extract
• 2 T reduced fat cream cheese (alternative: 2 T vegan cream cheese)
• 2 T apricot preserves
• Cooking spray
• 2 t powdered sugar
• 1/4 c. warm maple syrup

Directions

Preheat oven to 300°F. In a bowl or baking dish large enough for flat bread, beat eggs with milk and vanilla. Make 2 sandwiches with the cream cheese and preserves. Put sandwiches in egg/milk/vanilla mixture, carefully turning so both sides absorb the liquid. 

Lightly

This dish can be served hot, at room temperature, or chilled, and as a meal or as a side dish. 

Serves 8

Ingredients

• 8 oz. angel hair rice pasta
• 1/4 c. gluten-free tamari
• 2 T rice wine vinegar
• 2 T lemon juice
• 2 cloves minced garlic
• 2 t sesame oil
• 1/4 t red pepper flakes (more if you like it hot)
• 1 t peanut oil
• 1 c. chopped red, yellow or green pepper
• 1 c. sliced sweet onion
• 1 c. broccoli florets
• 1 c. shiitake mushrooms, sliced
• 1 c. grape tomatoes

Directions

Cook pasta according to package directions. Make sauce by combining tamari, rice wine vinegar, lemon juice, garlic, sesame oil, and red pepper flakes

Serves 4

Ingredients

• 2 pounds beef stew meat
• 2 t caraway seeds
• 1-2 T sweet or hot paprika
• 1 large or 2 medium onions, chopped
• 1 large red bell pepper, chopped
• 2 large carrots, chopped
• 14 oz. diced tomatoes
• 14 oz. reduced-sodium beef broth
• 1 t Worcestershire sauce
• 3 cloves garlic, minced
• 2 bay leaves
• 1 T cornstarch mixed with 2 T water
• 1/4 t salt
• Freshly ground pepper, to taste

Directions

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well