recipe image of  food

Recipes-some of my favorite reduced and low salt recipes!

Please note: “No-Salt” in recipes really means “No Added Salt” beyond the naturally occuring level of sodium in the food. There really are few “No Salt” recipes; most foods naturally have some sodium. Our bodies need a certain amount of sodium/salt for good health. The problem is that most Americans overdose on sodium/salt.

Cranberry Tea
Servings: 12

SalTrax™ Points: 0

12 c. water
1 1/2 c. orange juice
6 Tbsp. lemon juice
1 tsp. whole cloves or 1/2 tsp. powdered
3 sticks cinnamon or 1 tsp. powdered
16 oz. (1 1/2 bags) frozen or fresh whole cranberries

Combine everything in a large pot on the stove.
Bring to a boil and simmer until berry skins “pop”.
Strain and discard berries and whole spices.
Serve warm with sugar or sweetener to taste

3 Point Split-Pea Soup
Servings: 8

SalTrax™ Points: 3 Points per serving

1 16-oz. bag of split peas
8 c. cold water
1/4 Turkey Ham (total weight about 2 lbs)
1 clove garlic, minced
1 c. carrots, sliced
1 c. onions, chopped

Rinse and sort split peas under cold water
Chop Turkey Ham into cubes (refrigerate or freeze the remaining for other recipes)
Put all ingredients in pot of cold water
Bring to boil, and then simmer for 1 – 1 1/2 hours
Serve warm

*If adding salt after cooking, count 6 Points per 1/4 tsp or 2 Points per shake

Flavorful 1 Point Chicken Soup
Servings: 8

SalTrax™ Points: 1 Point per serving


1 whole chicken or cut up parts
8 c. cold water
1 c. celery, large slices
1 c. carrots, whole
2 medium onions, quartered
1 clove garlic, chopped
Parsley, bunch

1/4 tsp pepper

Place rinsed chicken or chicken parts in a large dutch oven
Add the cold water and rest of the ingredients except for Salt
Bring to a boil
Simmer for 2 hours
Add 1 tsp salt halfway through cooking and 1 tsp at the end of cooking
Remove chicken and vegetables from the broth
Refrigerate the broth overnight (remove hardened fat from surface the next day)
Remove the bones and skin from the chicken and discard
Remove and discard any overcooked mushy vegetables
Refrigerate meat and vegetables
The next day add chicken and vegetables to the broth after fat is skimmed off

*Optional: add fresh quartered potatoes or cooked rice, barley or other grain; sliced
celery, sliced carrots, chopped onions, and parsley to the soup

Boil and simmer until vegetables are tender (30 -45 min)

Serve warm

*If adding salt after cooking, count 6 Points per 1/4 tsp or 2 Points per shake

Hearty 1 Point Chili
: 8

SalTrax™ Points: 1 Point per serving (3 Points if using canned pinto beans)


1 lb ground lean beef or turkey
1 green pepper, chopped
2 medium onions, chopped
1 garlic clove, minced
1 Tbsp Olive Oil
1 can chopped No Salt Added tomatoes
2 cans Pinto beans or 16 oz. dry pinto Beans
Cook pinto beans ahead from bagged raw beans (rinse & sort beans; boil and simmer in water, no added salt)
1 Tbsp chili powder
1/4 tsp Paprika

1/4 tsp Cumin
Pinch of Red Pepper
3/4 tsp Sea Salt (spread out in 1/4 increments throughout the cooking process)

Cook green pepper in oil in a soup pot over medium high heat until tender
Add onion and garlic; cook a few minutes longer; Remove & set aside
In same pan, brown beef/turkey and drain the fat
Add vegetables to meat
Add the spices to the meat and vegetables (using 1/4 tsp of the salt)
Cook for 1 – 2 minutes
Add tomatoes
Add the beans
Stir all together
Simmer on low for 45 minutes to 1 hour; adding salt in 1/4 tsp increments and stirring periodically.

*If adding salt after cooking, count 6 Points per 1/4 tsp or 2 Points per shake

Jane's No Salt Seasoning Mix
(Jane uses large quantities from Costco to refill the grinder)
Minced Garlic (no sodium)
Chopped Onion (no sodium)
Whole Peppercorns

Use about twice as much garlic as onion and combine together in a pepper mill or seasoning grinder. Grind the amount you want and sprinkle the mixture on vegetables, meats, dips, popcorn etc.





health conditions | blog | speaking engagements




Copyright © SalTrax™.
The SalTrax™ System, METHOD AND SYSTEM FOR TRACKING SODIUM INTAKE, was granted a U.S. Patent on December 11, 2012

P.O.Box 503425
San Diego, CA 92150-3425

The information contained on this site is not a substitute for physician or other health care provider directed medical care for any medical condition. Please see your medical care provider if you suspect you may have a medical condition which necessitates a reduced-sodium diet. The SalTrax™ method as described here may be used by anyone wishing to keep track of the amount of sodium in his/her diet.