Homemade Low Salt Buttermilk Biscuits

I finally perfected a low sodium buttermilk biscuit after living in New Orleans for 7 years. These Easy Buttermilk Biscuits are incredibly soft, tall, flaky, and buttery.


"DASHable" Low Salt Soft Pretzels

Soft buttery pretzels remind me as a child going to our town "Apple Fest" or local country fair. Traditionally, soft pretzels are full of sodium and on the “naughty list” when it comes to a low salt diet. DASHTM has done it again and come up with an “Everything but the Salt” seasoning. The medley of flavor you love from an Everything Bagel can translate into a world of possibilities without the salt! You’ll think you’re a child again eating these soft chewy delicious low salt pretzels. And don’t forget to top it all off dip them in my honey mustard sauce.


Honey Dijon Dipping Sauce

I love dipping anything in a sauce! This honey dijon sauce I recently made to pair with my low sodium soft pretzels. Just 6 ingredients to this smooth and creamy dipping sauce that can double as a dressing! So simple and delicious!

Homemade Bolognese Sauce

Rich tomato based meat sauce with beef and pork that is combined with all the traditional key ingredients of pasta bolognese. Try this low.salt.healthy pasta dish for a flavorful weeknight meal that you can whip up in no time!

Balsamic Onion Jam

It’s unlike any jam you’ve had before. Rich and savory, with a hint of sweetness and verdant rosemary, this jam will make an excellent side at your next dinner party. Spread it on your hamburger, swirl in in your mashed potatoes or make it the standout sauce on your next pizza. It’s a versatile spread that’s part condiment, part sauce and entirely delicious.⁠

This balsamic onion jam recipe delivers a sweet, rich, caramelized goodness with a savory bite. This is definitely the type of jam that elevates an ordinary grilled cheese sandwich to something a bit divine and altogether irresistible!


Low Sodium Baguettes

Bread is one of the top "Salty 6" and typically anyone on a strict low sodium diet needs to watch their bread intake. Why? Salt, baking powder, baking soda are all evening agents and help the bread rise and more importantly contain a high amount of sodium. This recipe produces authentic French baguettes with a crusty outside and a fluffy, chewy inside, without all the salt!

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Low Salt Cheesy Nachos

Up your nacho game with this crowd-pleasing platter of low sodium cheesy nachos!


Cauliflower Soup with Mushrooms, Cumin and Truffle Oil

This healthy low sodium cauliflower soup is perfect for when you’re craving something warm and comforting. The natural texture of cooked cauliflower blends into a thick, silky, nutrient-rich soup.


"DASHable" Turkey Meatballs

These baked low salt Turkey Meatballs are healthy, packed with flavor, incredibly moist on the inside and crispy golden on the outside. A combination of fresh and dried herbs give these meatballs an Italian flare while also providing a balance of flavors. Top with a simple marinara sauce and they’re impossible to resist. You can also double the recipe, freeze, and simply reheat the meatballs when you want a quick dinner on the table.


Low Sodium Bone Broth

Make no bones 🦴 about it, you might soon be eschewing your morning cup of coffee for a mug of rich bone broth. 😝 The trend-topping drink, loved by celebrities, athletes and many humbler figures in search of better health, has been the hottest trend for a while now. This hip tonic is made by simmering bones in water over a long period of time to draw out all its nutrients and minerals into the liquid. Cooked with other ingredients like vegetables, herbs and spices, the umami-packed concoction can then be used as a base for other dishes or drunk on its own as a beverage. Research says the resulting collagen-rich liquid reduces inflammation, cures leaky guts, nourishes the immune system, strengthens bones and promotes radiant hair and skin.

Recipe coming soon!


Peanut Butter Banana Spinach Smoothie

When it comes to smoothies, you can literally put in 100 different combinations. My recipe today isn’t to tell you the BEST or that you can only have your smoothie one way. For the past several months my husband has been making the family smoothies each morning. It has been an amazing way for the kiddos to get their fruits, vegetables and protein quickly and without complaints each morning. It also has been a great fuel replenish for me after a workout or not enough time for lunch. Drinking smoothies and being on a low salt diet is actually pretty easy. It is a go-to breakfast/snack/lunch whenever you need and pretty worry free. I do like include three main ingredients each time we make a smoothie and always adapt from there depending on the fruit I have on hand. #1 Spinach #2 Banana #3 No salt peanut butter. Why these three ingredients? Sodium and potassium are closely interconnected. Bananas have about 422 mg of potassium, spinach 540 mg of potassium per cup and peanut butter about 208mg per 2 tablespoons. To read more about the science behind the balance of sodium and potassium…read on…

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"DASHable" Marinara Sauce

This homemade marinara sauce offers rich and lively tomato flavor. This sauce is exceptionally easy to make, so it is perfect for busy weeknights. Just crank open two cans of no-salt diced tomatoes, throw on some DASH (™) “Garlic and Herb” seasoning, a few other spices in your spice cabinet and you’re ready to go! This sauce offers lovely, authentic Italian flavor after a 20-minute simmer. This is a great sauce to make in a batch, freeze in some mason jars and pop it out when you need a warm quick easy meal.


Turkey and Spinach Taquitos

These taquitos are filled with ground turkey, spinach, onions, black beans, corn, tomatoes, cheese and topped with avocado and fresh cilantro, keeping you feeling full and satisfied for hours. This recipe is a great BOGO (Bake One Get One) dish that serves you lunches or dinners all week long. Serve with a dollop of sour cream melted swiss cheese or some fresh diced green chilies.


Low Salt Pesto Sauce

This Low Salt Pesto recipe is incredibly easy and perfect for the warm summer months when there is more basil than you even know what to do with and this sauce is even better to freeze, so you have a healthy flavorful sauce in the dead of winter. This savory sauce is the perfect addition to pasta, a delicious spread on sandwiches and can even be used as the base of a delicious grilled pizza.


"DASHable" Napa Cabbage Salad

Typically this salad contains the seasoning package of Ramen Noodles, yes the noodles everyone bought in college! Each seasoning packet contains about 1,330 milligrams of sodium. 😲 Yes!I didn’t type that incorrectly unfortunately. Being a low sodium diet 1,330mg of sodium might be your TOTAL DAILY sodium intake. 🧂Well, Dash™ has come to the rescue and provided an amazing spice called Garlic & Herb Seasoning Blend that adds all the flavor without all the salt! 🌱 🧄


Parmesan Corn on the Cob

Who says you can’t have cheese on low sodium diet? Of course you can! If you shop smart and know a little goes a long way. If you are looking for a QUICK, EASY but DELICIOUS side dish to serve your friends and family for an upcoming bbq, well here it is…introducing super easy Parmesan Corn on the Cob! 🌽 Crispy, buttery and garlicky corn on the cob, sprinkled with a bit of parmesan cheese, you won't believe it is low salt!

Avocado Cream Sauce

Tostones are crispy, savory and traditionally very salty golden coins of deliciousness. This snack that will make you feel like you’re walking on sunshine. Tostones are slices of unripe, green plantains that have been fried, smashed, and fried again until crisp. While people often assume that they might have a sweet or banana-like taste due to the banana-like appearance of plantains, tostones are definitely a savory dish. Try dripping in my Avocado Cream Sauce!

The Perfect Soft Boiled Egg

Ever since I was little, I remember my mom making a soft-boiled egg with toast almost every morning before she went off to teach and I went off to school. It always looked so fancy to me and difficult to make. I didn’t really understand how EASY these eggs are to make and how much my kids would love them!

Honey Roasted Cashews

Crunchy and sweet, these easy Honey Roasted Cashews are made from scratch and are the perfect homemade snack or treat.

Green Chile Cornbread

Flavorful and tender Green Chile Cornbread! Packed with corn, cheese, and Hatch green chile. I serve this wonderful cornbread with honey butter to help tone down the bread's spiciness. 🌶


"All The Good Stuff" Salad

My favorite lunch is an all-in-one salad but without the boring old lettuce. What I really enjoy is all the toppings, which is why I call this salad "All the Good Stuff". 🥗

Mini Egg Cookies

Easter cookies 🐰 While we won’t be engaging in all the normal Easter festivities this year, we just can’t do without some delicious low salt and gluten free Easter Cookies! Along with the Easter egg hunt in the backyard of course 🐣 In less than fifteen minutes you can have a healthy low salt and gluten free Easter cookie!

Go Go Bananas

Chocolate-covered frozen bananas make a great low salt healthy substitute, taste delicious, and are easy to prepare.


Shakshuka, a one-skillet dish of eggs poached in a smoky, spicy, vegetable tomato sauce. This classic Isreali dish can be served for breakfast, dinner, or anytime in between. My version is traditional, with a few low salt twists. A good crunchy bread is a must to mop up this delicious sauce!

Tomatillo Cilantro Salsa

Tomatillo Cilantro Salsa is my go-to sauce in the summer. Accompany it with some chips and dip for a party, atop scrambled eggs for breakfast or a spicy sauce on top of Zucchini Cakes. This salsa is super easy to make and lasts days in the fridge! 

Boneless Beef Short Ribs

This slow cooker recipe is a combination of both sweet and spicy. The brown sugar caramelizes while the chili powder packs a bunch of spice. This recipe is perfect for a chilly winter’s night.

Broccoli Salad

This Broccoli Salad is a quick summer salad that everyone always loves! Fresh and colorful broccoli, dried raisins, scallion, shredded carrots, and bacon bits 🥓(yes bacon) are tossed in a creamy homemade dressing. This is the perfect potluck dish and great to serve alongside something off the grill. This broccoli salad is so incredibly easy to make and my kids love it almost as much as I do. Serve it up at your next barbecue and welcome in the summer.

Orange & Almond Granola

This homemade granola is infused with amazing orange and honey flavors. It also features toasted almonds, cinnamon, vanilla and old-fashioned oats! This granola recipe makes a great low salt breakfast or snack for the kids. 

Oven Risotto with Garlic Mushrooms Asparagus & Spinach

I would certainly be the first to admit, a traditional risotto does require some attention and time. But what if I told you creamy, dreamy restaurant-style risotto with a fraction the effort is still within your reach? Yes! You can have all that without the constant stirring and plus its low in salt! 

Flourless Double Chocolate Chip Cookies

These flourless double chocolate cookies are fudgy, filled with chocolate, slightly chewy, and so easy to make. In less than fifteen minutes you can have a healthy gluten free chocolate cookie!

Homemade Dill Croutons

These herbaceous panfried croutons pack of punch and a crunch on top of any soup or salad. My favorite is to top them on my Beet Gazpacho Soup for that added zest and crunch.

Red Pepper Romesco Sauce

Romesco sauce is a puree of roasted red pepper, almonds, and garlic. It’s perfect served as a dipping sauce or served over grilled meats. Romesco sauce is packed with aromatics, smokiness, and nutty flavor. Making it dangerously addictive.

Seared Tuna with Avocado Salsa Verde

Seared tuna with avocado salsa verde is a super-simple summer dish that is elegant enough for entertaining, but quick enough for weeknight dinners.

Sour Cream Blueberry Coffee Cake

This Blueberry Sour Cream Coffee Cake is one decadent breakfast or brunch treat! Are you ready for the moistest and rich Blueberry Sour Cream Coffee Cake with a cinnamon brown sugar filling? Tender and moist, with a ribbon of blueberries and a crumbly brown sugar and cinnamon topping, this not-too-sweet Blueberry sour cream coffee cake is the perfect accompaniment to a leisurely cup of coffee or tea. 

Chocolate Pudding

Chocolate Pudding is a classic favorite dessert!  This easy, kid friendly treat is a cinch to prepare and a great make-ahead option! 

Corn Avocado Salad

Nothing compares to the juiciness of summer tomatoes. Go beyond the expected with this showstopping salad.  If you’re looking for a slam-dunk side to add to your summer spread, please direct your attention to this Corn Avocado Tomato Salad in the potluck arena, it’s easy to make ahead, tastes fab at room temperature, and can be scaled to any quantity, making it perfect for a cookout.

This salad is totally in the realm of easy, and it’s a healthy and low sodium side dish you can add to your weeknight dinners.  😊

Slow Cooker Crispy Chicken Carnitas

Slow Cooker Crispy Chicken Carnitas are an easy weeknight meal! Simply throw a few ingredients in the crock pot and have a fresh, easy and healthy low salt Mexican meal. They are briefly crisped up in the broiler after simmering all day, resulting in tender, crispy, juicy, and absolutely delicious low salt carnitas. Some corn tortillas and a little cilantro creme fresh and you’ll feel sinful without sinning!

Chocolate Tea Bread

It’s official…  I am in love. For a chocolate lover who wants to partake but not indulge. A tidy combination of pantry staples crafts a dough that embraces the love of chocolate chips. Soooo in other words, this bread is magical and will have you raising your hand. Um, excuse me. This is low sodium? Yes!

Banana Bread

Low Salt Banana Bread – Easy, healthy and delicious! This no-fail recipe makes the best moist and tastiest banana bread you will find! The key to this recipe? You can never put enough bananas in 😊

Caramelized Onion Dip

This dip is perfect to serve in so many occasions. Whether you are off to a Superbowl party, neighborhood block party or celebrating a birthday, this is a go-to crowd pleaser.

Barbecue Chicken Pizza

This spicy smoky pizza makes quick fans with its hot-off-the-grill, rustic flavor. It is perfect for spur-of-the-moment cookouts and summer dinners on the patio. With the bold spicy taste of the barbecue sauce, the crispiness of the bacon and the sweetness of the pineapple, your taste buds will be applauding.

Homemade Barbecue Sauce

On average, a tablespoon of barbecue sauce has 425mg of sodium. There are slim pickings when it comes to a store bought low sodium barbecue sauce and it is not always easy to find. I decided to create my own that is sweet yet smoky and extremely versatile.

No Salt Pickled Vegetables

Are you up for some crisp, vegetables that add crunch and color to your meal? This very quick and very easy recipe can be served as an appetizer, quick snack or alongside the main course.

Za’atar Cucumber Tomato Salad

This fresh cold salad is great for a summer night barbecue or for a quick side with any dish.

Homemade Teriyaki Sauce

1 tablespoon of regular teriyaki sauce can have 879mg of sodium, while the "reduced sodium" teriyaki can have 284mg for 1 tablespoon. Be "sodium mindful" and opt for the low salt bottled version or even better yet grab my low salt teriyaki sauce recipe.

Greek Yogurt Blueberry Muffins

This is a quick seamless recipe great for a school day breakfast or a late night sweet treat.

Slow Cooker Butternut Squash Soup

This Butternut Squash Soup is thick, velvety smooth and full of flavor! While it looks elegant, this creamy butternut squash soup is delicious as an easy weeknight meal or an elegant starter soup for your holiday party. Top the soup with maple roasted chickpeas for that sweet crunch and a dollop of sour cream.

Pumpkin Muffins

These healthy pumpkin muffins are naturally gluten-free, sweetened with maple syrup, quick and easy to make and so perfecty pumpkin-y.

Snickerdoodle Cookies

These snickerdoodles are always a favorite with their soft, chewy middle and the delicious cinnamon sugar mixture on the outside.

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