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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: Fresh Tomato Salsa

Fresh Tomato Salsa

4.54 / 5 Stars | 506 Reviews

by bluebayou

"Finely chopped Serrano chilies make this salsa nippy and nice. Combine with tomatoes, onions, cilantro and lime juice, and this salsa is ready for dipping."

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Healthy Breakfast and Brunch: Banana Blast I

Banana Blast I

3.79 / 5 Stars | 25 Reviews

by Anonymous

"Banana, nutmeg, vanilla milk and crushed ice blended into a smooth ride of a drink."

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Healthy Desserts: Sunday Best Fruit Salad

Sunday Best Fruit Salad

4.5 / 5 Stars | 253 Reviews

by Pattie Price

"Several steps build to the final salad crescendo. Chopped apples and bananas marinate in pineapple juice, and kiwi and strawberries are sliced. Then everything is mixed into peach pie filling and spooned into a beautiful serving bowl."

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Healthy Kids: Chicken Won Tons

Chicken Won Tons

3.96 / 5 Stars | 22 Reviews

by Jan

"Just wrap leftover chicken in won tons and bake! You can serve them plain or with salsa or soy sauce, chutney or cheese dip--anything goes."

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Healthy Lunches: Chickpea and Tomato Soup

Chickpea and Tomato Soup

3.52 / 5 Stars | 20 Reviews


"Canned, diced tomatoes are simmered quickly with garbanzo beans and a bit of rosemary in this quick and easy soup."

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Healthy Main Dishes: Peppered Bacon and Tomato Linguine

Peppered Bacon and Tomato Linguine

4.43 / 5 Stars | 206 Reviews

by dalgal

"Linguine is tossed with crispy bacon and a simple tomato sauce."

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Healthy Makeover Recipes: Healthier Chuck's Favorite Mac and Cheese

Healthier Chuck's Favorite Mac and Cheese

4.5 / 5 Stars | 13 Reviews

by MakeItHealthy

"This version of macaroni and cheese keeps its tasty and unusual ingredients of cottage cheese and cheddar, but with a low-fat twist. Combined with whole grain pasta and whole wheat breadcrumbs, this healthier dish is just as satisfying and delicious."

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Healthy Salads: KM-Style Watermelon

KM-Style Watermelon

4.5 / 5 Stars | 5 Reviews

by jason

"Watermelon and mint get a hint of citrus flavor from fresh lemon juice."

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Healthy Side Dishes: Boiled Mustard Potatoes

Boiled Mustard Potatoes

3.79 / 5 Stars | 12 Reviews

by AbsintheMinded0

"Potatoes simmer with yellow mustard until they are yellow, tender, and infused with mustard flavor. It couldn't be a simpler way to add flavor to your most basic side dish."

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Healthy Snacks: Overnight Chinese Daikon Radish Pickles

Overnight Chinese Daikon Radish Pickles

3.96 / 5 Stars | 22 Reviews


"You can make this dish and 24 hours later eat the pickles."

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Low-Calorie Recipes: Baked Beans from Scratch

Baked Beans from Scratch

4.36 / 5 Stars | 48 Reviews

by wkndyummychef

"Navy beans, molasses, and maple syrup combine to make this classic dish at home."

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Low-Fat Recipes: Carrot Gelatin Salad

Carrot Gelatin Salad

4.72 / 5 Stars | 29 Reviews


"Old-fashioned carrot salad made with lemon Jell-O and pineapple. Grandma didn't specify the amount of carrots. You probably can't use too much!"

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MyPlate Recipes: Fig and Olive Tapenade

Fig and Olive Tapenade

4.58 / 5 Stars | 173 Reviews

by Anne

"This is an easy gourmet appetizer. I've brought this to several parties and it is always a hit! I often add some chopped green olives to the olive mixture and a little more balsamic. Goat cheese may also be used in place of the cream cheese. Serve with slices of French bread or crackers."

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Special Diets: 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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Super Foods: Jenny's Sweet Waldorf Salad

Jenny's Sweet Waldorf Salad

4.6 / 5 Stars | 24 Reviews

by Jenny Bauman

"I couldn't ever find the perfect Waldorf salad - one that wasn't too mayonaise-y tasting, yet one that still held enough of the original flavor to be called a Waldorf. So I mixed and matched and experimented, and finally came up with a perfect twist on the classic Waldorf Salad recipe. Now I get requests for it at every family get together!"

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