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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: D's Famous Salsa

D's Famous Salsa

4.67 / 5 Stars | 734 Reviews

by Denise Smith

"You can make this salsa as fiery as you like by adding more or less peppers. But whatever you do, don't leave them out. And because everything goes into the food processor, you can make the salsa chunky or smooth with just a flick of the switch."

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Healthy Breakfast and Brunch: Lower Fat Banana Bread II

Lower Fat Banana Bread II

4.58 / 5 Stars | 293 Reviews

by Katie

"Tender and flavorful banana bread with a minimum of fat."

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Healthy Desserts: Dried Fruit Salad

Dried Fruit Salad

3.67 / 5 Stars | 3 Reviews

by Barrett

"If you have a penchant for dried fruit, you 'll love this salad. The fruits are plumped in a hot apple/cinnamon juice overnight, then served with slices of fresh fruit and a sweet orange marmalade sauce."

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Healthy Kids: Strawberry-Yogurt Shake

Strawberry-Yogurt Shake

4.42 / 5 Stars | 11 Reviews

by Jackie

"Strawberries, bananas, yogurt and ice are all you need in your blender for this refreshing, ice-cold treat."

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Healthy Lunches: Sunshine Hummus Melts

Sunshine Hummus Melts

4.28 / 5 Stars | 32 Reviews


"A satisfying and richly flavored vegetarian hot sandwich made with hummus, apples, and cheese. Try this with your favorite variety of apple or cheese!"

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Healthy Main Dishes: Bourbon Chicken

Bourbon Chicken

3.93 / 5 Stars | 350 Reviews

by Lucy Loo

"This chicken steeps in a rich, bourbon-based marinade before baking."

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Healthy Makeover Recipes: Healthier Sugar Cookie Frosting

Healthier Sugar Cookie Frosting

4.67 / 5 Stars | 3 Reviews

by MakeItHealthy

"Decorate your favorite cookies with this healthier frosting. We use natural, no trans-fat shortening and low-fat milk to make this recipe better for you, but still as tasty!"

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Healthy Salads: Easy Bean Salad

Easy Bean Salad

4.25 / 5 Stars | 13 Reviews

by Kathi S.

"An easy, delicious cold bean salad. A big hit at barbeques and football parties! Use any 3-bean combination. Red beans are also really nice in this salad!"

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Healthy Side Dishes: Pesto Quinoa

Pesto Quinoa

4.27 / 5 Stars | 55 Reviews

by Sarah

"Quinoa is cooked in chicken broth, seasoned with pesto, and mixed with fresh tomato in this Ecuadorian side dish."

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Healthy Snacks: Fruity Chicken Salsa

Fruity Chicken Salsa

4.25 / 5 Stars | 3 Reviews

by Trevor Neuman

"Kiwi, peaches and cucumber temper the heat of jalapeno and onion in this sweet-hot accompaniment to grilled or broiled chicken."

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Low-Calorie Recipes: Tomato and Zucchini Melange

Tomato and Zucchini Melange

4.13 / 5 Stars | 13 Reviews

by Jerry the Kid

"A nice side dish with practically no fat or calories that will go with any meal except a tomato-based one. If you like, you can add diced bell peppers to this dish too. Serve hot in a small dish."

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Low-Fat Recipes: Snow Peas Oriental

Snow Peas Oriental

4.32 / 5 Stars | 29 Reviews


"This is a quick and easy way to prepare snow peas and carrots with an Asian flavor."

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MyPlate Recipes: Tortilla Zucchini Casserole

Tortilla Zucchini Casserole

4.31 / 5 Stars | 11 Reviews

by Brandi

"Zucchini, bell pepper, and onion are layered between corn tortillas and sour cream in this cheesy and comforting casserole."

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Special Diets: T's Sweet Potato Fries

T's Sweet Potato Fries

4.05 / 5 Stars | 287 Reviews

by Wannabe Gardener

"These fries are a healthy alternative to the old standard French fries. The Italian seasoning and lemon pepper add an interesting twist to this vegetable."

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Super Foods: Cool Off Smoothie

Cool Off Smoothie

4.24 / 5 Stars | 55 Reviews

by Ashley

"Strawberries, orange juice, strawberry yogurt, ice and one banana for a fruity-licious smoothie - a healthy way to cool off. Refreshing and cool."

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