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Create Low Sodium Spices-Condiments-Sauces-Mixes
Rating: 4.5 out of 5(7 ratings)
116 students

Create Low Sodium Spices-Condiments-Sauces-Mixes

Create low sodium ingredients needed to prepare favorite meals, snacks, and sides with lots of flavor!
Created byJudy Craft
Last updated 9/2021
English

What you'll learn

  • Identify sources of unexpected sodium
  • Prepare delicious low sodium spices, condiments, & sauces
  • Be able to enjoy low sodium dips and salad dressings
  • Be able to prepare meals they thought they would never be able to have again
  • Be able to prepare their favorite family meals using easy to make spices and sauces
  • Know that low sodium food does not have to be bland
  • Udemy provides a 30 day money return for all COURSES

Explore related topics

Course content

4 sections • 39 lectures • 2h 55m total length

  • Introduction8:39

    • Meet Judy

    • Find out why she is The Sodium Attacker

      • and why she is so passionate about helping people lower their daily sodium

  • TIPS FOR LOW SODIUM COOKING4:27

    • If you have Self Rising flour (440 mg per 1/2 cup) --Might want to replace it with All Purpose at zero sodium.

    • Items to banish from your kitchen may have some surprises for you!!!

    • Outstanding low sodium items spreadsheet lists items, their sodium count, and where to purchase them

      • Print and keep handy for quick reference

      • It is  quite valuable when needing to cook low sodium

    • DOWNLOADS AVAILABLE:

      • ITEMS TO BANISH FROM YOUR HOME

      • OUTSTANDING LOW SODIUM ITEMS

  • UNDERSTANDING NUTRITION LABELS7:51

    • Labels can be confusing because of our interpretation of the facts presented.

    • We cannot use the % of Daily Value

      • Beware of videos and recipes that use it. Just might be high sodium.

    • We have to use amount of sodium per serving size

    • Most of our food has natural sodium that has to be counted in daily sodium consumption

Requirements

  • A computer that is connected to the internet
  • A printer: if you'd like to have a hard copy of the handouts, tip sheets, & recipes

Description

Enroll today for tips that will help to significantly lower your daily sodium intake! This course provides information on where sodium hides, how to create low sodium ingredients needed to prepare your favorite meals, and how to spice up entrees!!  It provides lectures, recipes, tips, and descriptions  to help you along your low sodium journey.

Have you or a loved one been diagnosed with a condition (my husband has Congestive Heart Failure or CHF) that requires lowering sodium levels? Have you struggled to understand how to cook low sodium meals? Have you tried to lower your sodium levels only to see small changes instead of the big drops you had hoped for? Do you feel like there is too much information on the internet about sodium, but not the information you need to create a good meal plan? If you answered yes to any of these questions, then you are in the right place! 

In this course, I'll provide the information you'll need to create delicious low sodium spices, condiments, sauces, and mixes, and some recipes to get you started. This course will provide the information you need to start your journey to becoming a low sodium chef for your family or when entertaining a group of friends! Judy, The Sodium Attacker, is always looking for ways to reduce sodium and keep the flavor! You will become the sodium attacker for your family.  Enroll today to receive immediate help in lowering the sodium for your loved ones!

Upon completion of this course, you will learn:

  • Where sodium hides

  • Why it is critical to read food labels, and what you can learn

  • The importance of knowing sodium content of every ingredient in every recipe

  • How to prepare some low sodium Entrees, Dips, and Appetizers

  • What low sodium goodies we can dip in the dips

  • Low sodium cooking DOES NOT have to be bland

  • Where to buy no sodium or low sodium spices

  • Items to banish from your kitchen

  • There are a lot of low sodium items we can cook with

  • How to keep (and add to) the flavor while substantially reducing sodium in food


Low Sodium Recipes and Lectures:

  • Recipe for low sodium Pico De Gallo and Cooked Salsa - 11 to 17 mg for 1  1/4 to 1  3/4 cup

    • Store bought has 300 mg to 960 mg per cup

  • Recipe for low sodium Au Jus and French Dip Sandwiches - Au Jus has only 33 mg sodium for 4 cups

    • McCormick Au Jus package has over 3000 mg sodium for 3 cups

  • Recipe for very low sodium Baked Tortilla Chips - 30 mg sodium for 96 (6 ounces) chips

  • No Salt Added Ketchup - Ready to use at less than 5 mg sodium per Tablespoon. Regular has 180.

    • Store bought ranges from 105 to 200 mg PER OUNCE

  • Recipe for no sodium per serving dipping glaze for meat balls, chicken, whatever you want it for.

  • Panko or 4C bread crumbs - You have a choice

  • Recipe for almost no sodium Beef Broth - 10 mg sodium for 1  1/2 cups

    • Store bought low sodium beef broth has 440 mg sodium PER CUP

  • Recipe for low Sodium Chili Powder Blend has less than 5 mg sodium per Tablespoon

    • McCormick chili powder has 240 mg per Tablespoon

  • Recipe for low Sodium Guacamole - Dip or Garnish - 15 mg sodium per 1  1/4 cup

    • Store bought goes up to 840 mg PER CUP

  • Recipe for low Sodium Onion Soup Mix - Has less than 3 mg sodium per tablespoon

    • Lipton Onion Soup Mix has 610 mg sodium PER TABLESPOON

  • Recipe for low Sodium Marinara Sauce - Sooo Good!! 43 mg sodium per cup

    • Store bought - 72- to 980 mg sodium PER CUP

  • Recipe for low sodium Sweet and Sour Sauce - Less than 5 mg per tablespoon.

    • Store bought - lowest at my store has 60 mg sodium

  • Recipe for low sodium pork Chop Rub - 4 mg for 8 teaspoons - Only need to use a sprinkle on each side of the chop

    • Includes what to look for on the nutrition label - some chops are packed in salt

  • Recipe for low Sodium Ranch Dip and Salad Dressing Mix - 3.25 for per tablespoon - Dip is less than 20 mg -Dressing less than 21 per tablespoon

    • Store bought ranch dip 135 mg and ranch dressing from 120 to 145 mg sodium per tablespoon

  • Recipe for my newest and I think best Ranch Dip and Salad Dressing. Only 14 mg sodium per Tablespoon.

  • Recipe for low sodium & very low sodium Potato Chips  - Add spice of your choice

  • Recipe for low Sodium Sour Cream Jalapeno Dip - 42 mg sodium for a little over 1/2 cup

    • Store bought goes up to 840 mg for 1/2 cup

  • Recipe for low sodium mayonnaise - We can decrease sodium from 70 mg per tablespoon to less than 49.

    • For mayonnaise lovers - it can make a substantial difference in daily sodium count.

  • Recipe for low Sodium Garden Dip and Salad Dressing - You choose from the list of vegies -

    •   Your vegie choice will determine total sodium

  • Recipe for low sodium Sour Cream Salad Dressing and Dip - Less than 5 mg sodium per tablespoon

    • Lots of flavor, easy and quick to make, and wonderful to eat

  • Recipe for low Sodium Steak and Burger Rub - 7.5 mg sodium for 3 Tablespoons- Sprinkle a little on both sides of a burger & cook

    • Sprinkle on steak, rub it in, and let it sit for several hours - Great on the grill

  • Recipe for Low Sodium Taco Seasoning Mix - Less than 40 mg sodium for 20 teaspoons -

    • Mrs. Dash  has zero sodium, but not my favorite.

      • Old El Paso has 1920 & McCormick 30% less sodium has 1500 mg sodium

  • Recipe for Low Sodium Pizza Sauce - less than 25 mg per 1/4 cup

    • Store bought from 200 to 320 for 1/4 cup

  • Recipe for Low Sodium Medium Spicy Pork Sausage - 67 mg sodium per 4 ounces

    • Store bought 620 per 4 ounces

  • Recipe for Low Sodium Zuchinni Appetizer or Side Dish

  • Low sodium goodies to dip in our low sodium dips

    • List of items to choose from

  • Recipe for Roasted Green Chilis - ZERO SODIUM - Canned has 480 mg per 1/2 cup

  • Low Sodium Lecture only - Can we buy no sodium spices - Yes we can. Check out the lecture.

  • Lecture on how to add crunch to your food, and reduce the sodium substantially

  • Recipe for Mexican Seasoning. Pure flavor with no thickeners. 6 Tablespoons has 19 mg sodium.

  • Recipe for low sodium French Dressing. Less than 21 mg sodium in the whole batch.

Who this course is for:

  • Anyone with the desire to lower sodium in their diet, or the diet of someone they cook for
  • People who prepare food for someone who needs to lower sodium in their diet
  • Anyone who has been told by a medical professional that they need to lower their daily sodium
  • Anyone who thought they could never enjoy Sweet and Sour meals again
  • Anyone who needs low sodium recipes that look appealing and taste great

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