A modest sodium recipe.

1 prepared pie crust, 9 inch diameter (22.5cm)
4 cups (960mL) broccoli florets
2 tablespoons (30mL) Mrs. Dash® Garlic & Herb Seasoning Blend
8 ounces (225g) cream cheese at room temp
1/2 cup (120mL) half and half cream
2 large eggs
1 egg yolk
3 green onions, finely chopped
2 teaspoons (10mL) slivered almonds

1. Preheat oven to 375°F (190°C).
2. Bake pie shell until slightly browned, about 10 minutes. Remove from oven.
3. Cook broccoli in boiling water until crisp-tender, about 7 minutes. Drain and rinse under cold water, pat dry.
4. Place the pie shell on a baking sheet for easier handling.Spread broccoli evenly over the bottom of the pie shell.
5. Beat cream cheese with Mrs. Dash® Garlic & Herb, gradually add half-and-half cream.
6. Beat eggs and egg yolk in a seperate bowl, add to cream cheese mixture. Stir in green onions.
7. Carefully and slowly pour mixture over the broccoli, do not allow to overflow.
8. Sprinkle with almonds and bake until set and golden, about 30 minutes. Serve warm.

Makes 6 servings; Serving size: 4.7 ounces (133.9g).

Nutrititional Information Per Serving: Calories: 678; % of Calories from Fat: 49%; Total Fat: 37 g; Saturated Fat: 14 g; Unsaturated Fat: 21 g; Trans Fat: 0 g; Cholesterol: 158 mg; Sodium: 205 mg; Potassium: 366 mg; Carbohydrates: 77 g; Fiber: 7 g; Protein: 11 g

A modest sodium, low potassiumrecipe. This can be served as a vegetarian entree or a hearty side dish.

1 tablespoon (15mL) Mrs. Dash® Original Blend
1 small onion, minced
1 teaspoon canola oil
2 cups (480mL) cooked brown rice
1 cup (240mL) 2% (reduced fat) cheddar cheese, shredded
1 1/2 cups (360mL) reduced fat sour cream
2 cups (480mL) cooked broccoli
Vegetable cooking spray

1. Preheat oven to 350°F (180°C).
2. Heat canola oil in skillet and add onion, saute until tender.
3. Spray 2 quart (2L) casserole with vegetable cooking spray.
4. Combine onion, Mrs Dash® Original Blend, rice, cheese, sour cream and broccoli.
5. Place in prepared casserole and bake uncovered for 25 minutes. Serve hot.

Makes 6 servings; Serving size: 4.7 ounces (133.9g).

Nutrititional Information Per Serving: Calories: 230; % of Calories from Fat: 55%; Total Fat: 14 g; Saturated Fat: 7 g; Unsaturated Fat: 6 g; Trans Fat: 0 g; Cholesterol: 45 mg; Sodium: 190 mg; Potassium: 210 mg; Carbohydrates: 20 g; Fiber: 1 g; Protein: 9 g; Vitamin A: 0 %; Vitamin C 2 %; Calcium: 20 %; Iron: 0 %

A low potassium, modest sodium recipe.

2 tablespoons (30mL) Mrs. Dash® Tomato Basil Garlic Seasoning Blend
1 (12-inch) (30cm) pizza crust
1 tablespoon (15mL) olive oil
1 large Spanish onion, thinly sliced
2 ounces (56g) goat cheese
2 ounces (56g) Monterey Jack cheese, shredded
2 tablespoons (30mL) Parmesan cheese, grated

1. Place olive oil in large skillet and add thinly sliced onion, cook over low heat until onions are browned, about 20 minutes.
2. Preheat oven to 400°F (200°C).
3. Place cooked onions on pizza crust, sprinkle with Mrs. Dash® Tomato Basil Garlic. Spread crust with goat cheese and Monterey Jack cheese, then sprinkle with Parmesan cheese.
4. Place pizza in hot oven and bake for 12 to 15 minutes or until cheese melts and the crust is crisp.
5. Remove from oven and cut into 6 wedges.

Makes 6 servings; Serving size: 3.3 ounces (96g).

Nutrititional Information Per Serving: Calories: 234; % of Calories from Fat: 31%; Total Fat: 8 g; Saturated Fat: 4 g; Unsaturated Fat: 1 g; Trans Fat: 0 g; Cholesterol: 14 mg;Sodium: 381 mg; Potassium: 89 mg; Carbohydrates: 31 g; Fiber: 0 g; Protein: 10 g

A low sodium, low carb, low fatrecipe.

1 tablespoons (15mL) Mrs. Dash® Original Blend
1 1/2 cups (360mL) small broccoli florets

1 1/4 cups (300mL) small cauliflower florets
1 small red onion, minced
2 medium carrots
1 cup (240mL) cabbage
1/4 cup (60mL) fresh parsley

1. Shred carrots, finely chop cabbage, and chop parsley.
2. In a large bowl, combine Mrs. Dash® Original Blend with all remaining ingredients.
3. Toss slaw with Roasted Red Pepper Vinaigrette*. (See recipe)

Makes 4 servings; Serving size: 5 ounces (140.4g).

Nutrititional Information Per Serving: Calories: 46; % of Calories from Fat: 0%; Total Fat: 0 g; Saturated Fat: 0 g; UnsaturatedFat: 0 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 43 mg; Potassium: 424 mg; Carbohydrates: 10 g; Fiber: 3 g; Protein: 2 g

A very low sodium recipe.

1 medium yellow pepper, seeded
1 pint (500mL) cherry tomatoes
1 tablespoons (15mL) Mrs. Dash® Extra Spicy Seasoning Blend
1 (15.5-ounce) (434mL) can cannellini (white) beans
2 tablespoons (30mL) olive oil, divided use
1/4 cup (60mL) Italian parsley, minced
Vegetable oil spray

1. Preheat oven to 375°F (190°C).
2. Drain and rinse the cannellini beans.
3. Spray roasting pan with vegetable oil spray.
4. Cut peppers into thin strips and combine with tomatoes, Mrs. Dash® Extra Spicy, and 1 Tbsp. (15mL) olive oil.
5. Roast vegetables for 25 minutes, remove from heat and place in bowl.
6. Add beans and remaining olive oil.
7. Toss and serve at room temperature.

Makes 4 servings; Serving size: 8.5 ounces (241.4g).

Nutrititional Information Per Serving: Calories: 245; % of Calories from Fat: 29%; Total Fat: 8 g; Saturated Fat: 1 g; Unsaturated Fat: 6 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 12 mg; Potassium: 793 mg; Carbohydrates: 35 g; Fiber: 13 g; Protein: 11 g;

A low sodium recipe.

2 tablespoons (30mL) Mrs. Dash® Onion and Herb Seasoning Blend
1 pound (454g) carrots, grated
1/2 cup (120mL) raisins
1/2 cup (120mL) walnuts, chopped
1 cup (240mL) yogurt with fruit, lowfat Pineapple or Lemon
1 tablespoon (15mL) brown sugar

1. Toss grated carrots, raisins, and walnuts.
2. Mix together yogurt, Mrs. Dash® Onion and Heb and brown sugar, add to carrot mixture and mix well, cover and refrigerate.

Makes 6 servings; Serving size: 5 ounces (141.7g).

Nutrititional Information Per Serving: Calories: 166; % of Calories from Fat: 41%; Total Fat: 8 g; Saturated Fat: 1 g; Unsaturated Fat: 6 g; Trans Fat: 0 g; Cholesterol: 3 mg; Sodium: 60 mg; Potassium: 469 mg; Carbohydrates: 23 g; Fiber: 3 g; Protein: 5 g

3 tablespoons (45mL) Mrs. Dash® Chicken Grilling Blend
4 (1 pound/454g) boneless, skinless chicken breast halves
Olive oil spray
3 tablespoons (45mL) Parmesan cheese, grated
3 tablespoons (45mL) light mayonnaise
6 cups (1.5L) romaine lettuce leaves
1/2 cup (120mL) plain dry croutons
1 tablespoon (15mL) Mrs. Dash Garlic and Herb Seasoning Blend
1/4 cup (60mL) olive oil

1. Preheat grill to medium high.
2. Spray chicken with olive oil spray and roll in Mrs. Dash® Chicken Grilling Blend until well coated.
3. Cook on grill for 5 minutes, turn and cook for another 5 minutes or until juices run clear when pierced. Remove from grill and cool; cut into short strips and set aside.
4. Combine Mrs. Dash® Garlic and Herb Seasoning Blend with olive oil and mayonnaise, add lettuce and toss.
5. Place chicken and croutons on lettuce. Garnish with Parmesan cheese.

Serves 6. Serving Size: 5.4 ounces (152.3g)

Nutrititional Information Per Serving: Calories: 206; % of Calories from Fat: 53%; Total Fat: 12 g; Saturated Fat: 2 g; Unsaturated Fat: 9 g; Trans Fat: 0 g;Cholesterol: 47 mg; Sodium: 139 mg; Potassium: 361 mg; Carbohydrates: 4 g; Fiber: 1 g; Protein: 19 g

A low sodium, low carb recipe.

3 tablespoons (45mL) Mrs. Dash® Garlic & Herb Seasoning Blend
1 pound (454g) lean beef stew meat
1 cup (240mL) carrots
1/2 cup (120mL) celery
1 1/2 cups (360mL) red-skinned potatoes, about 5 small potatoes
1 1/2 cups (360mL) cut green beans, fresh or frozen
1 (14.5-ounce) can (406g) low sodium beef broth
1 (14.5-ounce) can (406g) canned low sodium diced tomatoes

1. Preheat oven to 300°F (150°C).
2. Cut beef into 1 1/2 inch (4cm) pieces and coat in flour.
3. Cut celery into 1/2 inch (1.25cm) slices, cut carrots into 1 inch (2.5cm) chunks, and cube potatoes.
4. Brown meat in a large heavy Dutch oven on all sides, about 10 minutes.
5. Combine stew meat and juices, carrots, celery, Mrs. Dash® Garlic and Herb Seasoning, potatoes, green beans, and broth in the Dutch oven.
6. Cook at 300°F (150°C) for 3 hours.

Makes 5 servings.

Nutrititional Information Per Serving: Calories: 224; % of Calories from Fat: 56%; Total Fat: 14 g; Saturated Fat: 6 g; Unsaturated; Fat: 7 g; Trans Fat: 1 g; Cholesterol: 51 mg; Sodium: 86 mg; Potassium: 537 mg; Carbohydrates: 7 g; Fiber: 3 g; Protein: 16 g;

A low sodium, low potassium, low carb recipe.

1 (15mL) tablespoon olive oil
1 small leek
1 small onion
3 medium russet potatoes
2 pounds (1 kg) of asparagus
6 cups (1.44L) low sodium, low fat chicken stock
1 tablespoon (15mL) Mrs. Dash® Lemon Pepper Seasoning Blend
1 tablespoon (15mL) fresh lemon juice
10 teaspoons (50mL) low fat sour cream

1. Clean and slice leek, chop onion, peel and cube potatoes, cut asparagus into 1 inch (2.5cm)pieces, reserve tips.
2. In a large saucepan over medium heat, add olive oil, saute leek and onion for 3 minutes.
3. Add potatoes and asparagus, reserving 8 tips for garnish. Saute for 5 minutes.
4. Add stock and simmer until potatoes are tender, about 20 minutes.
5. Cool.
6. Working in batches, puree cooled soup in blender or food processor until smooth.
7. Return soup to saucepan, put through a sieve to remove any fibers.
8. Stir in Mrs Dash® Lemon Pepper and lemon juice.
9. Blanch reserved asparagus tips when ready to serve.
10. Heat soup and ladle into bowls, lay asparagus tip on top, garnish with sour cream.

Makes 10 servings; Serving size: 9.86 ounces (279.54g).

Nutrititional Information Per Serving: Calories: 118; % of Calories from Fat: 25%; Total Fat: 3 g; Saturated Fat: 1 g; Unsaturated Fat: 2 g; Trans Fat: 0 g; Cholesterol: 4 mg; Sodium: 83 mg; Potassium: 466 mg; Carbohydrates: 18 g; Fiber: 3 g; Protein: 6 g;

A low sodium, low potassium recipe.

3 cups (720mL) ready-to-serve chicken broth
1 tablespoon (15mL) lemon juice
1/2 cup (120mL) dried cheese tortellini
1 tablespoon (15mL) Mrs. Dash® Classic Italiano Seasoning Blend
4 tablespoons (60mL) Parmesan cheese, grated

1. Heat broth and lemon juice until simmering in a large saucepan.
2. Add tortellini and Mrs. Dash® Classic Italiano, cook at a low boil approximately 15 minutes or until tortellini is tender.
3. Divide soup evenly among 4 bowls and sprinkle with grated cheese.
4. Serve immediately.

Makes 4 servings.

Nutrititional Information Per Serving: Calories: 127; % of Calories from Fat: 35%; Total Fat: 5 g; Saturated Fat: 5 g; Unsaturated Fat: 3 g; Trans Fat: 0 g; Cholesterol: 13 mg; Sodium: 277 mg; Potassium: 9 mg; Carbohydrates: 12 g; Fiber: 1 g; Protein: 8 g

A low sodium recipe.

1 tablespoon ( 25mL) vegetable oil
1 large onion, finely chopped
1 pound (454g) lean ground beef
3 (15-ounce/420mL) cans kidney beans, drained and rinsed
2 (28-ounce/784mL) cans chopped plum tomatoes, no salt added
4 cups (960mL) low sodium chicken stock
1 1/2 tablespoons (22.5mL) Mrs. Dash® Mesquite Grilling Blend�?
2 tablespoons (30mL) Mrs. Dash® Extra Spicy Seasoning Blend
1 ounce (28g) square dark chocolate

Optional Garnishes
Grated cheddar cheese, sour cream, nachos

1. Add oil to large saucepan and heat. Add onion and cook until soft.
2. Add ground beef, increase heat and cook for 5 minutes, stirring from time to time, until the meat is no longer pink.
3. Stir in beans, tomatoes, stock, Mrs. Dash® Blends and chocolate. Bring to a boil, cover and simmer gently for 1 hour.
4. Ladle into mugs or large cups and garnish as desired.

Serves: 16; Serving Size: 9.4 ounces (266.8g).

Nutrititional Information Per Serving: Calories: 194; % of Calories from Fat: 22%; Total Fat: 5 g; Saturated Fat: 2 g; Unsaturated Fat: 1 g; Trans Fat: 0 g; Cholesterol: 11 mg; Sodium: 61 mg; Potassium: 674 mg; Carbohydrates: 24 g; Fiber: 9 g; Protein: 15 g;

A low fat, modest sodium recipe.

4 medium red baking apples
1/2 cup (120mL) diced dried fruit mix
2 tablespoons (30mL) chopped walnuts
3 tablespoons (45mL) brown sugar
4 teaspoons (20mL) Molly McButter®
1 teaspoon (5mL) Mrs. Dash® Extra Spicy
1/2 cup (120mL) apple cider or apple juice

1. Core apples and place in a baking dish that has been sprayed with non-stick spray.
2. Combine fruit mix, walnuts, brown sugar, Molly McButter and Mrs. Dash Extra Spicy Seasoning. Stuff fruit and nut mixture into apples.
3. Gently pour apple cider over apples.
4. Bake at 350°F for 1 hour until apples are tender and sauce is syrupy.
5. Ladle juice over top of apples before serving.

Serves: 4; Serving Size: 1 apple/7.4 Oz. (210.7g).

Nutrititional Information Per Serving: Calories: 212; % of Calories from Fat: 11%; Total Fat: 3 g; Saturated Fat: 0 g; Unsaturated Fat: 2 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 194 mg; Potassium: 430 mg; Carbohydrates: 50 g; Fiber: 5 g; Protein: 2 g

A modest sodium, low potassium, low carb, low fat recipe.

1 pound (454g) Brussels sprouts
1 tablespoon (15mL) olive oil
1 medium onion
2 ounces (56g) pancetta
1/2 cup (120mL) low sodium chicken stock
1 tablespoon (15mL) Mrs. Dash® Lemon Pepper Seasoning Blend

1. Cut stems on Brussels sprouts and separate into leaves, thinly slice the centers.
2. Dice onion and pancetta.
3. Add olive oil to large skillet and heat to medium high, add onion and pancetta and cook until onion is softened and pancetta starts to crisp.
4. Add sprout leaves, Mrs. Dash® Lemon Pepper, and chicken stock, cover.
5. Cook over low heat for 10 to 15 minutes or until leaves are tender.
6. Serve hot.

Makes 10 servings.

Nutrititional Information Per Serving: Calories: 51; % of Calories from Fat: 35%; Total Fat: 2 g; Saturated Fat: 1 g; Unsaturated Fat: 1 g; Trans Fat: 0 g; Cholesterol: 5 mg; Sodium: 126 mg; Potassium: 201 mg; Carbohydrates: 6 g; Fiber: 2 g; Protein: 3 g

A low sodium, low carb recipe.

1 head of cauliflower
3 tablespoons (45mL) olive oil
2 tablespoons (30mL) Mrs. Dash® Table Blend

1. Preheat oven to 450°F (220°C).
2. Cut out and discard cauliflower core and thick stems. Trim remaining cauliflower into florets the size of popcorn.
3. Toss thoroughly in a bowl with olive oil and Mrs. Dash® Table Blend.
4. Spread cauliflower on a sheet pan and roast for approximately 60 minutes, or until nicely browned (that's the carmelization process converting the dormant natural sugars into sweetness).
5. Turn three or four times during roasting. The browner the florets, the sweeter they will taste. Serve immediately.

Makes 8 servings; Serving size: 3.8 ounces (110.0g).

Nutrititional Information Per Serving: Calories: 71; % of Calories from Fat: 67%; Total Fat: 5 g; Saturated Fat: 1 g; Unsaturated Fat: 4 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 32 mg; Potassium: 318 mg; Carbohydrates: 5 g; Fiber: 3 g; Protein: 2 g;

A low sodium, low carb recipe.

1/2 cup (120mL) chopped hazelnuts
2 tablespoons (30mL) butter
1 large yellow onion, diced
2 celery stalks, diced
1 1/2 apples, ideally Granny Smith or Golden Delicious, peeled, cored and diced into 1/4 inch (6cm) cubes
1/4 cup (60mL) apple juice
1 large egg
4 cups (960mL) day-old country-style bread, cut into 1/2 inch (1.25mL) cubes, slighted dried
3 tablespoon (45mL) Mrs. Dash® Garlic & Herb Seasoning Blend
1/3 teaspoon ground cinnamon
1/2 teaspoon (2.5mL) dried sage
1 cup (240mL) parsley, stems removed, chopped coarsely
1 cup (240mL) chicken stock

1. In a pre-heated 325°F oven, toast hazelnuts on a cookie sheet for 10 minutes. Let cool and reserve.
2. Melt butter in a large sauté pan over medium high heat and sauté onions, celery and apples for approximately 10 minutes, or until they begin to brown.
3. Remove pan from the heat and stir in apple juice, using the liquid to loosen up any brown bits from the pan.
4. In a large bowl, beat egg. Add bread, Mrs. Dash® Garlic & Herb Seasoning Blend, cinnamon, sage, parsley, chicken stock, hazelnuts and the sauteed onions, celery and apples. Toss thoroughly.
5. Place stuffing in the turkey cavity (but do not over-stuff) and cook with bird. Bake any leftover stuffing in a shallow baking dish at 350°F for approximately 30 minutes, or until a crisp crust has formed on top (all of the stuffing can be cooked in a large baking dish if desired).

Makes 8 servings; Serving size: 5.08 ounces (144.07g).

Nutrititional Information Per Serving: Calories: 205; % of Calories from Fat: 57%; Total Fat: 13 g; Saturated Fat: 3 g; Unsaturated Fat: 10 g; Trans Fat: 0 g; Cholesterol: 35 mg; Sodium: 135 mg; Potassium: 292 mg; Carbohydrates: 18 g; Fiber: 3 g; Protein: 5 g;