Milligram Girl

Fighting the sodium villain one meal at a time!

Archive for the tag “low sodium”

Low Sodium Crescent Rolls


These are a bit more dense that store bought crescent rolls, but another favorite for us!

2 (.25 oz) pkgs active dry yeast
3/4 cups warm water (110-120 degrees F)
1/2 cup sugar
2 eggs
1/2 cup butter, room temperature
4 cups flour


Preheat oven to 400 degrees.
Mix together sugar, eggs, and butter. Dissolve yeast in warm water and add to sugar mixture. Add flour, mix well until smooth. 
Place dough in a greased bowl and cover. Leave in a warm place and let rise until doubled in size (approx 1 hour)

Punch dough down. Roll dough on a floured surface into a large circle approximately 1/8″ thick.
Brush dough with melted butter (can add some garlic powder to the melted butter if you like for more flavor)

Using a knife or pizza cutter, cut the dough into 32 equal triangles/wedges.

Roll dough up, starting at the widest point and place on a greased baking sheet.
Bake at 400 degrees for 12-15 minutes or until golden brown. Brush with butter if desired.

Makes 32 Rolls, approximately 5 mg sodium each

Sodium Friendly Finds

Today, I wanted to share some of the low/no sodium items we have come across that have been helpful to us and I hope they will be to you as well!

Hain Pure Foods Sodium Free Baking Powder

Hain Pure Foods Sodium Free – Gluten Free Baking Powder
Dad loves his baked goods but regular baking powder adds an insane amount of sodium. To say I was excited to find Sodium Free Baking Powder is an understatement!  I had heard it existed, and looked for it for what seemed like forever with no luck, but  finally found it at Whole Foods here in Michigan.  Hain Pure Foods has a store locator on their website if you want to find out where their products are sold near you.


Simple Truth Organic Diced Tomatoes

Simple Truth Organic Diced Tomatoes In Tomato Juice No Salt Added
I always keep a few cans of these on hand! When I can’t use fresh, these are the next best thing. They aren’t sodium free, but there is only 15mg in a 1/2 cup serving. Simple Truth Organic is distributed by the Kroger Co. Here is a link to the simple truth product line.


Mrs. Dash…oh how I love Mrs. Dash! These products have been useful beyond words.

Mrs. Dash Seasonings
Mrs. Dash Seasoning Blends
This one reminds me of the Frank’s Red Hot commercial where the woman says I put that (sh) on everything! That is me with the Mrs. Dash Seasonings..they go in pretty much everything I make.


Mrs. Dash Seasoning Packets

Mrs. Dash Seasoning Packets
Love these! We have tried Taco and Pot Roast (would love to try the others but can’t find them in local stores).
Taco: dad and I like it and don’t notice a difference at all. My daughter doesn’t like it and says it leaves an ‘aftertaste’. She eats it but doesn’t mind letting me know she prefers not to!
Pot Roast: Easy and Amazing! We all love this one, and actually prefer it to the sodium packed varieties. Put the roast and veggies in a crock pot, mix seasoning with water and pour it in, turn it on..done!

If you can’t find these in your local stores, you can order from the Mrs. Dash website but have to order in quantities of 6 packets per flavor, which isn’t bad, but when you get to the shipping charges you will need to decide if it is worth it!


Mrs. Dash Marinades
Mrs. Dash Marinades
So far, we have only tried the Garlic Herb. It was really good, nice flavor. It reminds me of a sweet Italian Dressing. I am wondering if, with a bit of altering, it would work for a pasta salad? I might try that this weekend. I’ll post if it is successful! 🙂


Food For Life Sodium Free Bread
Food For Life Low Sodium Bread
Dad likes this one. I found it in the freezer in the organic section at Kroger. It is labeled as ‘low sodium’ but the nutritional info lists the sodium content as “0 mg”. You can use their store locator at the Food For Life website to see if it is available near you.


Trader Joe's Sodium Free Whole Wheat Bread

Trader Joe’s
While doing some research for low sodium foods, I found that Trader Joe’s also has sodium free breads. When I am able to make the trip, I plan to try their whole wheat bread. You can visit their website to find a location and see what products they offer. They also have a list of Low Sodium Foods  that are available in their store that you may find helpful.

Heinz No Salt Added Ketchup
Heinz No Salt Added Ketchup
We notice no difference in taste at all.  1 tablespoon = 5 mg sodium not bad.


Better Made No Salt Added Potato Chips
Better Made No Salt Added Potato Chips
Dad loves his potato chips! These are so good we prefer them to the over salted greasy varieties. 17 chips = 10 mg sodium.


Garden Fresh Gourmet Unsalted Tortilla Chips
Garden Fresh Gourmet Unsalted Tortilla Chips

Another that is better without the salt! These are really tasty..
Visit Garden Fresh Gourmet online to see what they offer and where to get their products.


Goya Dulce de Leche Wafers    Goya Maria Cookies
Goya Dulce de Leche Wafers and Goya Maria Cookies
Yum! The wafers are available in many different flavors, and the Maria Cookies taste similar to Nilla Wafers. These don’t last long at all in our house. The wafers are 11 mg sodium each. The Maria cookies are 21 mg each. Portion control on this one, the sodium can add up here, but for a little snack in moderation they aren’t bad. They are in the mexican foods isle of the grocery store, you can also check the Goya Foods website to see what else they have to offer. (they also have a reduced sodium section on their site)


Morton Salt Substitute
Morton Salt Substitute
Dad uses this as a salt substitute and likes it. I also use it where I would normally use salt when cooking.


I have also found a couple of different products while doing research that I want to try:

L. B. Jamison's Sodium Free Soup Base
L. B. Jamison’s Sodium Free Soup Base: Can be used for soups, sauces, casseroles, and gravies. Flavors available are: beef, chicken, cream, ham. I have heard these are available at Walmart. I will update if I am able to find them.

Wyler's Sodium Free Bouillon
Wyler’s Sodium Free Bouillon
Available in chicken or beef flavor. (I didn’t know these existed but I will find them!)


Whew..A long list, I know. I have been a little behind in updating the posts here so I wanted to catch up. I hope that some of the information here will be helpful to you.  Do you have a favorite or a product that should be included here?  Please share in the comments below!

Low Sodium Waffles

This is by far one of the most used recipes at our house! Dad loves waffles for breakfast, but the packaged waffles I was buying had 180-220 mg of sodium per waffle. I was able to get the sodium down to 32 mg per waffle. My waffle iron makes 4-inch waffles, and I am able to get 10 waffles from this recipe.


2 cups all-purpose flour
2 tablespoons sodium-free baking powder
4 tablespoons sugar
2 eggs
1-1/2 cups milk
1/3 cup unsalted butter, melted
3 teaspoons vanilla extract

Preheat waffle iron.
In a large bowl, mix together flour, baking powder, sugar.
In a separate bowl, mix eggs, milk, melted butter, and vanilla extract.
Pour milk mixture into flour mixture and mix just until blended.
Let batter rest for 5 minutes.
Ladle batter onto preheated waffle iron and cook until golden and crisp.


Low Sodium BBQ Sauce

With summer quickly approaching, and knowing how dad loves his BBQ…I was on a mission to create a BBQ sauce he could actually eat without me feeling an enormous amount of guilt. Judging by his reaction, I think it’s safe to say I’ve done it!

bbq sauce

2 cups Heinz No Salt ketchup
1 cup water
1/2 cup apple cider vinegar
5 Tablespoons brown sugar
5 Tablespoons sugar
1/2 Tablespoon Mrs. Dash Salt-Free Table Blend Seasoning

In a medium saucepan, combine all ingredients. Bring to boil, reduce heat and simmer uncovered, stirring frequently, for approximately 1 hour 30 minutes.


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