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Benson's low sodium recipes focus on heart healthy, salt free, sugar free cooking.

Here you will find mostly one pan meals that cook in just 20 minutes to 1 hour, teaching you how to use our seasonings for the best, most flavorful results. These heart healthy, heart smart recipes are great for your low sodium diet.

  • These heart smart recipes are also diabetic recipes for your diabetic diet.
  • The recipes marked with an asterik (*) are low carb recipes for your low carb diet.
  • Most of the low carb recipes listed are also safe for your gluten free diet.
The following recipes are in our cookbooks and are included Free when you order a set of seasonings.

Low Sodium Recipes from Our Cookbooks

Soup - Chili - Chowder Recipes

Soup Recipes - Chili Recipes - Chowder Recipes

Wild Game Recipes - Venison Recipes - Elk Recipes

Game Bird Recipes - Waterfowl Recipes - Upland Bird Recipes

The following recipes are being added to our website. These recipes are available in our cookbooks.


Spicy Chicken with Yogurt and Raisins
Skillet Chicken Fajitas*
Chicken with Arborio Rice
Broiled Chicken Gusto
Spicy Barbequed Pork Ribs*
Spicy Barbeque Sauce
Pot Roast Masterpiece
Stuffed Flank Steak
Gusto Roasted Steak*
Beef and Broccoli Stir-fry*
Hamburger Gravy on Toast aka SOS
Seasoned Burgers*
Stuffed Bell Peppers
Stuffed Zucchini Boats*
Lamb Patties*
Lamb Chops*
Roast Lamb*
Roast Pork Loin in Milk*
Stuffed Pork Chops
Easy Ratatouille*
Fresh Pasta with Marinara Sauce
Pasta with Spinach and Asiago Cheese
Zucchini and Rice Loaf
Frittata Primavera
Crustless Eggplant Quichettes*
Tasty Potatoes Au Gratin
Tasty Ranch-Style Salad Dressing*


Chuckwagon Buffalo Steaks*
Hunter's Stew with Pasta
Venison Chops*
Broiled Venison Patties*
French-Style Venison*
Venison Sauerbraten
Elk Steaks with Herbed Butter*
Grilled Rack of Wild Boar with Chianti*
Roast Pheasant in Foil*
Pheasant with Sour Cream Mushroom Sauce*
Wild Goose with Apricot Stuffing
Roast Quail European-Style*
Rabbit 'N Herbs*
Venison Chili*

Salt Free Recipes coming soon...

Creamless Cauliflower Soup*
Creamless Broccoli Soup
Albondigas (Meatball) Soup
Vegetable Beef Soup
Mexican Hamburger Soup or Taco Soup
Pinto Bean Soup
Lentils and Brown Rice Stew
Black Beans and Rice
Turkey Asparagus Roll-ups*
Caribbean Turkey Burgers
Spaghetti with Meat Sauce
Twice Stuffed Baked Potatoes
Spanish Omelette
Stuffed Portabello Mushrooms*
Spaghetti and Meatballs
Baked Spaghetti Squash Casserole
Tuna and Noodle Casserole
Chicken Marsala*
Beef Stew
Steak and Mushrooms*
Roast Beef with Vegetables and Gravy
Wild Turkey with Wild Rice & Wild Mushroom Stuffing*
Chili Rubbed Salmon Salmon with Dill Sauce*
Salmon Burgers
Salmon Chowder
Fish Tacos
Asparagus Salad
Hearty Greek Salad
Spicy Santa Fe Raw Food Taco
Creamy Tofu Salad Dressing

* = Low Carb Recipes

The following are "Healthy Recipes" & "Heart Smart Recipes"

Healthy Appetizers: Mesquite Smoked Jerky

Mesquite Smoked Jerky

4.84 / 5 Stars | 18 Reviews


"This jerky tastes just like the store bought kind. If you like those kinds, you'll enjoy this very much. Use Hickory smoked flavoring instead, if you'd like."

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Healthy Bread: Whole Wheat Pita Bread

Whole Wheat Pita Bread

4.2 / 5 Stars | 80 Reviews

by Charlotte's Mom

"I came up with this recipe after a search for a whole wheat pita bread left me frustrated. I used soy flour to totally eliminate white flour. What resulted was a hearty pita with a nice nutty flavor. It tastes great with sandwich fillings, peanut butter, or dipped in hummus. This is my first recipe, so I hope you enjoy it."

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Healthy Breakfast and Brunch: Peach and Berry Salad

Peach and Berry Salad

4.08 / 5 Stars | 10 Reviews

by Barrett

"This is a very elegant and lovely dessert - fresh sliced, peaches, hulled strawberries and blackberries mingled with honey and ground cardamom."

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Healthy Desserts: Orange Sherbet Salad I

Orange Sherbet Salad I

4.21 / 5 Stars | 20 Reviews


"Lots and lots of orange flavors in this gelatin salad. First there 's orange gelatin, then mandarin oranges, and finally, orange sherbet. But there are also a few sliced bananas tossed in just to keep you on your toes. Really nice."

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Healthy Kid Recipes: Berry Fruit Salad

Berry Fruit Salad

4.43 / 5 Stars | 9 Reviews

by faulknor

"Fresh berries with a touch of sugar are easily packed into resealable containers for a refreshing lunch box dessert."

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Healthy Lunches: Celery Salad

Celery Salad

4.55 / 5 Stars | 45 Reviews

by Willow

"A cool, crisp salad adds crunch and contrast to any menu. You can also use dried cranberries and walnuts."

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Healthy Main Dishes: Penne Pasta with Spinach and Bacon

Penne Pasta with Spinach and Bacon

4.37 / 5 Stars | 711 Reviews

by Jean Tagliere

"This is a quick light meal. Wilted spinach, bacon and tomatoes are tossed with penne pasta. Good for any season and will complement anything."

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Healthy Makeover Recipes: Healthier Beth's Spicy Oatmeal Raisin Cookies

Healthier Beth's Spicy Oatmeal Raisin Cookies

4.25 / 5 Stars | 7 Reviews

by MakeItHealthy

"Chewy, spicy oatmeal raisin cookies are made healthier using whole wheat flour, less sugar, and butter instead of shortening, in these irresistible treats."

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Healthy Salads: Thai Tuna Salad

Thai Tuna Salad

4.38 / 5 Stars | 12 Reviews


"Fresh tuna is marinated in a sweet marinade of fish sauce, lime juice, and honey, stir-fried, and then tossed with garden fresh tomatoes, basil, and cilantro. A small, red chile pepper adds spice to this warm tuna salad."

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Healthy Side Dishes: Spanish Green Beans and Tomatoes

Spanish Green Beans and Tomatoes

4.39 / 5 Stars | 15 Reviews

by jed

"A simple, tasty traditional Spanish side dish of fresh green beans with tomatoes and lightly seasoned with chives, lemon, and bay."

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Healthy Snacks: Baked Tortilla Chips

Baked Tortilla Chips

4.33 / 5 Stars | 296 Reviews

by Michele O'Sullivan

"Cumin and lime juice add a real zing to these chips, and they're best when served warm."

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Healthy Soups and Stews: Cock a Leekie Soup

Cock a Leekie Soup

4.5 / 5 Stars | 35 Reviews

by briony

"A traditional Scottish dish, this chicken and leek soup is flavored with thyme and thickened with barley."

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