From-Scratch Replacement Recipes
Italian Seasoning Mix
Zionsville, IN
Makes 13 (1 Tbsp.) servings
6 tsp. marjoram, dried
6 tsp. thyme leaves, dried
6 tsp. rosemary, dried
6 tsp. savory, ground
3 tsp. sage, dry, ground
6 tsp. oregano leaves, dried
6 tsp. basil leaves, dried
1. Combine all ingredients.
2. Store leftover mix for future use.
Exchange List Values
• Free food
Basic Nutritional Values
• Calories 8
(Calories from Fat 2)
• Total Fat 0 gm
(Saturated Fat 0.1 gm,
Polyunsat Fat 0.1 gm,
Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 1 mg
• Total Carb 2 gm
• Dietary Fiber 1 gm
• Sugars 0 gm
• Protein 0 gm
Tip:
This recipe should be made with dried leaves if available, rather than ground.
Onion Soup Mix, Dry, Salt-Free
Zionsville, IN
Makes 1 serving (equivalent to Lipton’s dry onion soup mix)
2⅔ Tbsp. dried onion, minced, flaked, or chopped
4 tsp. beef instant bouillon powder, sodium free
1 tsp. onion powder
¼ tsp. celery seed
1. Combine all ingredients.
Exchange List Values
• Carbohydrate 1.5
Basic Nutritional Values
• Calories 106
(Calories from Fat 2)
• Total Fat 0 gm
(Saturated Fat 0.0 gm,
Polyunsat Fat 0.1 gm,
Monounsat Fat 0.1 gm)
• Cholesterol 0 mg
• Sodium 5 mg
• Total Carb 23 gm
• Dietary Fiber 2 gm
• Sugars 11 gm
• Protein 2 gm
Taco Seasoning Mix, Low Sodium
Zionsville, IN
Makes 3 servings
Serving size is ⅓ recipe (about 7 tsp.)
6 tsp. chili powder
5 tsp. paprika
4½ tsp. cumin seed
3 tsp. Spices, onion powder
1 tsp. garlic powder
⅔ Tbsp. cornstarch, raw
1. Combine all ingredients in a bowl.
2. ⅓ of mix (about 7 tsp.) is equivalent to 1 pkg. (1.25 oz.) purchased taco seasoning mix.
Exchange List Values
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 56
(Calories from Fat 19)
• Total Fat 2 gm
(Saturated Fat 0.0 gm,
Polyunsat Fat 0.9 gm,
Monounsat Fat 0.7 gm)
• Cholesterol 0 mg
• Sodium 61 mg
• Total Carb 10 gm
• Dietary Fiber 3 gm
• Sugars 3 gm
• Protein 2 gm
Phyllis’ Homemade Barbecue Sauce
Little Rock, AR
Makes 16 (2 Tbsp.) servings
2 8-oz. cans tomato sauce, no-added-salt
¼ cup cider vinegar
brown sugar substitute to equal 2 Tbsp. sugar
½ cup fresh onions, minced
1 tsp. garlic powder
½ tsp. dry mustard powder
6 tsp. chili powder
⅛ tsp. Tabasco sauce
½ tsp. Spices, black pepper
6 tsp. Worcestershire sauce
1 tsp. paprika
1 tsp. liquid smoke
¼ tsp. salt
1. Mix all ingredients together and cook in microwave until minced onion is tender and sauce has thickened.
Exchange List Values
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 24
(Calories from Fat 2)
• Total Fat 0 gm
(Saturated Fat 0.0 gm,
Polyunsat Fat 0.1 gm,
Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 81 mg
• Total Carb 5 gm
• Dietary Fiber 1 gm
• Sugars 5 gm
• Protein 0 gm
Try growing your own food — the closer to the ground it is, the better your food is going to be.