A recipe for weight loss and good health that your whole family can enjoy. You can keep your meals healthy by using whole foods and by cutting down on processed foods.


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I did not know baking soda is a salt, and since I am on a low sodium food plan this means a lot when I start baking for the holidays.

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This is a healthy alternative to some of the other pies to have for a special dinner with family.

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On my search for Holiday treats I have been looking for recipes that won't do a lot of damage to my way of eating and also let me enjoy the Thanskgiving meal with my family.

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I will use Ezekiel Bread for the bread crumbs, which you can get in most grocery stores.
Note: Ezkeiel 4:9 Bread is a sprouted Grain Bread, organic and it is 100% flourless and complete protein. 1 slice is 80 calories, 0 sodium, 4g protein, 3g fiber, 0 sugar, potassium 75mg, and total fat 0.5g. I get it in my regular store in the freezer section or you can get it at Whole Foods if you one in your area.


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I would use whole wheat pasta to make it even healthier, I have never used egg substitute before so this will be a new experience for me too.

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This a good fall recipe and you can just put it all in the crock pot and have a hot meal when you get home.

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A tasty burger patty that's high in fiber and folate and easy to prepare.

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4 garlis cloves, minced
1 onion chopped
2 to 3 Tablespoons of olive oil
1 28-oz can crushed tomatoes-salt free
2 bay leaves
1 teaspoon dried basil
1 teaspoon dried oregano
Red pepper
Black pepper

In a skillet saute garlic and onion in olive oil until soft. Add crushed tomatoes, bay leaves, basil, and oregano. Add peppers to taste. Simmer for 30 minutes, stirring often.

1/2 cup of olive oil or vegetable oil
1 3/4 teaspoons of paprika
1 teaspoon dry mustard
1 1/2 cloves garlic
1/2 teaspoons of basil
1/8 teaspoons pepper
1 Tablespoons of chopped onion or chives
3 Tablespoons cider vinegar
2 Tablespoons of lemon juice
2 Tablespoons of chopped parsley

Combine all ingredients. Sit in covered container in refrigerator 12 hours before serving. Shake well before using.

Seasoned Un-salt

This blend comes close to approximating the flavors in the typical seasoned salt blends like Lawry's, without the sodium. Use it anywhere seasoned salt is called for or when you want to give food a little extra flavor.


1 t Chili Powder
1/4 t Celery Seed
1/2 t Nutmeg
1/2 t Coriander
1 t Onion Powder
1 t Paprika
1/4 t Garlic Powder
1 t Turmeric


Mix together. Store in an airtight container.

This sauce can be used wherever you normally use soy sauce-but with much less sodium. You can add minced garlic and cilantro for more variety to your soy sauce to make it to your own taste, this is just a base to start with.

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This is another recipe I have found that I can make if I don't want to buy veggie burgers. This way I can add or subtract my own ingredients and make it to my taste. I make it with the old fashioned Quaker oats, not the instant kind. I couldn't find a low sodium soy sauce so I did find a recipe for one to use in this recipe.

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This recipe gives you protein and vegtables. Hope you like curry powder.

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This recipe is a good way to get all your fruits for the day in one bowl and top it off with a healthy puree.

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