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Hi Everybody, Debbie Benson here... 

This is where I can tell you about what I know, what I have found out, and here I can also rant a bit. 

Since I was a little girl I have been aware of sodium, both high and low levels, as you learned in my first Season-It Newsletter 3 Tips That Help A Low Sodium Diet.  Starting Benson's Gourmet Seasonings has been a dream come true.

As I learn and find helpful information, tips, products, recipes, and websites, I will share the information with you here.  Then, you can follow-up and do your own research and make your own, more informed decisions regarding your health, or the health of a loved one.  Knowledge helps you and gives you the power to make better decisions.

It's not just about what you don't do or can't have.  It's also about things you can or should do or add to your diet that can make a difference. Here we go...


Listing all posts with label Low Sodium Cooking Tips. Show all posts.
  1. Wishing you all a Happy and Safe 4th of July.
    I really love fireworks, so we will watch them tonight. Barbecue is especially popular today and July is National Grilling Month. Typical barbecue sauce can be quite salty (high in sodium).
    Below is a link for my Barbecue Sauce Recipe in the cookbook. It can be a bit spicy with the Calypso. (You can cut back on the Calypso and use more Gusto to make it milder) It still has a kick with Gusto but not hot. Great sauce for meats, vegetables, and dipping.

  2. Here is a good canned Pinto Bean
  3. Here are 3 tips that can make a BIG difference in a low sodium diet:


  4. Seasonings are so important when cooking a healthy diet, especially when trying to lower your sodium intake. There are ways you can bring out the flavor of seasonings, herbs, spices and chilies. How you cook them, when you add them and how you store them all make a difference when trying to maximize flavor.
    Read more

  5. It's summer. Grilling vegetables is a wonderful way to add flavor to usually plain or bland vegetables on a low sodium diet.
  6. Seasonings are so important when cooking a healthy diet. There are ways you can bring out the flavor of seasonings, herbs, spices, and chilies. How you cook them, when you add them and how you store them all make a difference when trying to maximize flavor.
  7. It's not that I am so anti-salt. Salt can have its place. I am, however, anti-salt in seasonings because the more seasoning you add, the more salt you are adding. Usually, salt is listed as the first ingredient often followed by sugar because the sugar will help it not taste so salty. You lose control over the amount of sodium is in the dish. You just keep shaking it on or in.
  8. Many who must give up salt (Dr. says) find it very difficult to enjoy the food without salt. It takes time, on average (depending on how much you cheat) about 3 months for the taste buds to adjust to food without salt and know that if the food seasoned properly it can be enjoyed. Yes, enjoyed. Salt is just a habit and after a while without it or so much of it, you will start to taste the food and not just the salt.
  9. Breadings - These can be tricky on a low sodium diet because sodium in breadings can be sneaky.  Plain flour is most commonly used to bread meats or vegetables for cooking, especially frying.  Flour tends to need salt otherwise it tastes bland like paste.  Try adding seasonings (like Gusto) to the flour before breading; this makes a big difference in the flavor.  It is not bland, and you still achieve a crispy coating.  Try other breadings like ground nut flour or nut meal.
  10. Grilled Low Sodium Vegetables

    At this time of year, Spring and Summer, with all the varieties of vegetables coming into their season. Nothing is more beautiful than a platter of grilled vegetables. Make sure to grill extra vegetables to add more flavor and serve in sandwiches, salads, omelets, snacks, etc. 

    Learn 8 tips for added flavor when grilling vegetables

  11. Low Sodium Cooking Tip: When blending or chopping fresh parsley do not use the stems as they taste bitter.
  12.  Cook with a rainbow of colors.  You've heard the saying "We eat with our eyes first."  Choose to make your food more colorful.  This tip makes your diet more interesting with a variety of colorful fruits, vegetables, nuts, seeds, and grains.  Here are a few ideas you might try. When using a basic yellow or white onion, try adding a red onion or some green onion maybe a shallot.
  13. Always keep fresh lemons and/or limes on hand.

  14. First step:  Take the salt shaker off the table and don't add salt to your cooking.

  15. When substituting fresh herbs for dried herbs usually the dried herbs are much stronger.  The rule of thumb is 3 to 1. One Tablespoon = three teaspoons of fresh herbs to 1 teaspoon of dried. For best results, the dried should be fragrant. The more aroma you smell, usually the fresher they will be so the best flavor.

    Read more
  16. Did you know just one tablespoon of soy sauce
  17. A bulb of garlic is called a head or a whole head of garlic. 

    Each of the wedges is called a clove of garlic or a garlic clove.

    1 clove of garlic = a teaspoon.

    • Prepare the garlic and use it.  Don't chop the garlic too far ahead of time as it starts oxidizing and turning bitter. You may have noticed on most cooking shows, they chop the garlic and it goes directly into the pan.  This is best way for the best flavor.
  18. How you store garlic makes a difference in the flavor and health benefits
    • Store garlic in a cool dry place.  Not in the refrigerator and don't freeze it as freezing deadens the flavor.  Stored properly, fresh garlic will keep a month or more.
  19. How you purchasestoreprepare and cook garlic, makes a difference in the flavor and the health benefits.

    Purchase the freshest garlic, as it has the best taste.
  20. I love garlic both for the health benefits and for it's flavor.  You might have noticed, all of the seasonings have garlic in them.
  21. "Mise en place" simply translates "In it's place". This is an important cooking term and is used by all well trained chef's and cooks. You'll see this done on cooking shows in restaurant kitchens, bakeries, food trucks and hopefully your kitchen.  

    Whenever you begin a recipe, you set out what what you will need, everything in its place.This includes cooking equipment, pots and pans, food processor, bowls, cooking utensils, measuring cups and spoons, etc.
  22. This is a cooking term.  The little browned bits on the bottom of your pan when cooking, is called fond.  Deglaze the pan by adding a liquid. Usually something like (water, wine, juice, tomatoes, milk, broth or stock) to loosen those browned bits. Then continue by scraping them off the bottom (usually with a spoon or spatula).
  23. Most of the sodium we get from our diets is not usually from the salt shaker, but from processed foods like canned foods, microwave foods and a really big source is fast foods. So to start lowering our daily sodium intake we must learn to cook differently.

    This means learning to cook from fresh ingredients, from scratch and cooking without salt. Now you think if you take the salt out of the recipe and fix it the same way it will be ok. Maybe not exactly the same but it should still taste good.
  24. Raw onion, whether it sliced or diced, adds both flavor and crunch to fresh salsas, salads, sandwiches and burgers for example, but sometimes they are too strong. Tip:  After you cut them, place in a sieve or colander and rinse briefly under the tap with cold water. The water washes away the strong sulfur juices which will mellow both the pungent flavor, aroma and hopefully no more tears. This is quick and easy and it works.
    Learn more low sodium cooking tips: 
  25. Save on your daily sodium intake, just by using unsalted butter instead of salted. You can save quite a bit of additional sodium and it tastes better. You might not think this is a big deal but it adds-up, especially when cooking for holidays or special occasions.   

    You will find most brands of salted butter have a different amounts of sodium.  Usually the cheaper the brand, the more sodium. You will notice this when reading the amount of sodium per serving.  Unsalted butter has 0 mg of sodium per serving where as salted can go from around 30 mg per serving to 90 or 100 mg per serving (usually a tablespoon) sometimes even higher.
  26. colorful bell peppers

    Make your food more colorful. You've heard it said "We eat with our eyes first". Sometimes we get tired of eating the same thing all the time.  Just by adding more colors, the whole dish changes. Plus you are adding not just color but also flavor and nutrition.  

    Try starting with colorful bell peppers.
  27. Since yellow trays today are associated with chicken and only chicken, this helps avoid cross contamination and helps with inventory control.  But what prompted this color for chickens? Many associate yellow with baby chicks however you want yellow chickens for the best flavor and these yellow trays help reflect the yellow color.

    Look for yellow chicken.

  28. Mirepoix

    One of the most basic and most important flavor builders is a French cooking term or technique called a mirepoix. This one cooking technique will help you a lot to create more flavorful food. All of you should know about it and start using it when cooking, especially for a low sodium diet.  

    What is a Mirepoix ?

    It’s a combination of chopped aromatic vegetables, traditionally onions, carrots and celery.
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Disclaimer:  This will be information, ideas and comments only. You should check with your doctor before changing your diet.

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