From-Scratch Replacement Recipes
Italian Seasoning Mix
Madelyn Wheeler
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
Madelyn Wheeler
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
Madelyn Wheeler
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
Try growing your own food—the closer to the ground it is, the better your food is going to be.
Phyllis’ Homemade Barbecue Sauce
Phyllis Barrier
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