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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: Wendy Jae's Hummus

Wendy Jae's Hummus

3.83 / 5 Stars | 6 Reviews


"This is a unique hummus recipe which doesn't call for tahini, and adds the flavor of roasted garlic. Try adding roasted red peppers, or sun dried tomatoes for a different twist!"

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Healthy Breakfast and Brunch: Tropical Cooler Smoothie

Tropical Cooler Smoothie

4.1 / 5 Stars | 16 Reviews

by BRAT87

"A smoothie with orange juice, pineapple, and banana - sweetened with honey."

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Healthy Desserts: Carla's Baked Bananas

Carla's Baked Bananas

4.17 / 5 Stars | 17 Reviews

by cshrwd

"Warm bananas covered in a rich sauce with a hint of nutmeg. This quick and easy dessert is a delightful treat any time of year! Use soft bananas, and serve with ice cream."

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Healthy Kids: Carrots with Dried Cherries

Carrots with Dried Cherries

4.51 / 5 Stars | 29 Reviews

by Samitestar

"Carrots glazed with honey with the tart addition of dried cherries. Dried cranberries can also be used. Even carrot haters like this."

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Healthy Lunches: Vegetable Soup - Irish Style

Vegetable Soup - Irish Style

3.78 / 5 Stars | 21 Reviews


"A thick vegetarian soup made from a selection of fresh vegetables. Suitable for any time of the year but designed for an Irish winter!"

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Healthy Main Dishes: Country Style Barbecued Chicken

Country Style Barbecued Chicken

3.77 / 5 Stars | 78 Reviews


"Enjoy the great flavors of barbeque indoors with this delicious baked chicken recipe."

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Healthy Makeover Recipes: Healthier Best Brownies

Healthier Best Brownies

4.13 / 5 Stars | 21 Reviews

by MakeItHealthy

"Rich and fudgy, these brownies are a healthier version of the original: we've replaced some of the butter with applesauce, reduced the sugar, and used whole wheat flour."

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Healthy Salads: Berry Fruit Salad

Berry Fruit Salad

4.38 / 5 Stars | 8 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 Side Dishes: Herbed Eggplant Slices

Herbed Eggplant Slices

3.58 / 5 Stars | 21 Reviews


"Eggplant slices are twice baked for this delicious offering. First with lots of salt and pepper until they are tender and golden, and then with a sprinkling of herbs, just before they 're slipped under the broiler for a few moments to sizzle and get even crispier."

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Healthy Snacks: Strawberry Pineapple Chicken Bites

Strawberry Pineapple Chicken Bites

4.53 / 5 Stars | 33 Reviews


"Chunks of chicken and pineapple are cooked in a sweet, spicy sauce. Serve with toothpicks."

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Low-Calorie Recipes: Grilled Oyster Shooters

Grilled Oyster Shooters

5 / 5 Stars | 6 Reviews


"Oysters are cooked on the grill in the shell, then seasoned with lemon juice, hot sauce and Worcestershire sauce. A cooked, nonalcoholic version of a well-known favorite, great as an appetizer."

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Low-Fat Recipes: Cookie Mix in a Jar III

Cookie Mix in a Jar III

4.66 / 5 Stars | 86 Reviews

by Lisa

"Oatmeal Raisin Spice cookie mix in a jar with tag attached with directions on how to prepare the mix. These make wonderful gifts to give any time of year, and also for wedding favors, hostess gifts, baby showers, or take to a cookie exchange. Make sure to bake some up so people know what they taste like. Store in a cool dry place away from a heat source so condensation and clumping does not occur. Enjoy."

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MyPlate Recipes: Chicken Broccoli Ca - Unieng's Style

Chicken Broccoli Ca - Unieng's Style

4.31 / 5 Stars | 221 Reviews

by unieng

"An Indonesian-Chinese stir-fry meal. Chicken is stir-fried with bok choy and broccoli in a thickened sauce."

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Special Diets: Elk Chili

Elk Chili

4.5 / 5 Stars | 58 Reviews


"A simple but tasty chili recipe using ground elk meat as the base. Best served with Mexican style cornbread."

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Super Foods: Yellow Dhal - Sweet Potato Soup

Yellow Dhal - Sweet Potato Soup

4.18 / 5 Stars | 29 Reviews


"This is a hearty soup of yellow lentils and sweet potatoes. Adjust the seasoning as you like with the jalapeno, and garnish with your choice of cilantro or green onions."

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