more low sodium recipes and remarks

I have been missing my “comfort foods” since starting this “less sodium” journey…you know the things I am speaking of I am sure.

Granma’s chicken casserole, Mac and cheese, chicken with rice in a creamy sauce… and meatloaf.  You know just how awful a dry meatloaf is? yea..those high fat meatloaves with the tomato sauce all over them. I miss them….

well…not anymore.

Between a new cookbook and my own experimentation I have come up with a soup base to take the place of cream of whatever soup for all those casseroles, a creamy easy mac and cheese recipe and a succulent meatloaf that is still “low fat”.  Yu have to wait for the mac and cheese and meatloaf recipes… you get these!

Cream Soup Mix:

2 cups nonfat dry milk powder

3/4 cup cornstarch

2 T low sodium chicken bouillon

1 T onion flakes

1/4 teaspoon thyme

1/4 teaspoon basil

1/4 teaspoon pepper.

mix all together in a food processor or blender.  mix until the onion flakes basically turn to dust, and store in an airtight container. this makes enough mix for nine soups.

the basic soup is either cream of chicken or cream of beef soup.

to make combine 1/3 cup of mix with 1 1/4 cups of broth..either chicken or beef. Bring to a boil, stirring constantly.

to make cream of mushroom (which I use in my chicken and rice casserole) simply add sliced mushrooms as it cooks.

for cream of celery, add sliced celery as it cooks. cream of tomato? yep, add some tomatoes to it as it starts to boil. Or you can just add some shredded cheese and have a really great cheese soup.


I love to make Chinese style foods too and for almost every one I have to use soy sauce….except. George and I both have to keep the sodium at a minimum…………so here it is.

Suze’s faux soy sauce.

2 T sodium free beef bouillon

2 t red wine vinegar

1 t molasses (don’t argue, just add it)

1/8 t ginger

dash pepper

dash garlic powder

3/4 c water

Combine all ingredients in a small saucepan. Heat until mixture comes to a boil, simmer gently for about five minutes. (mixture will reduce to about 1/2 cup). Store in the fridge and shake well before using.

You are welcome!




4 thoughts on “more low sodium recipes and remarks

  1. Great substitution ideas.

    Liked by 1 person

  2. Thanks Suze. Great ideas.😍


    1. that cream soup recipe is actually really, really good. cheaper than buying cans of salt laden soups and you can make anything by adding stuff to it.

      Liked by 1 person

      1. Yes, many of our suppers are a hearty soup and salad. I’m going to try your idea.

        Liked by 1 person

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