LOW SODIUM PIZZA SAUCE

Homemade low sodium pizza sauce is so easy to make it’s definitely worth keeping tucked away in the freezer for those homemade pizza nights, or as a marinara dipping sauce. 

Ingredients

8 ounces tomato sauce, no-salt-added (236 mL)

1 teaspoon onion powder (2g)

1 teaspoon garlic powder (2g)

1/4 teaspoon dried oregano (0.25 g)

1/4 teaspoon dried basil (0.25 g)

1/4 teaspoon fennel seeds (0.25 g)

1/4 teaspoon black pepper (0.25 g)

pinch of red pepper flakes (optional) 

Preparation

Mix all ingredients together and spread on pizza crust or heat and use as a marinara dipping sauce. 

Freezing Directions: Place in freezer container or bag and freeze. Thaw to serve.

Yield: 4  - 1/4 cup servings  

NUTRITION PROFILE: low sodium, low cholesterol, low fat, high fibre, high potassium

Source: recipe adapted from Canadian Living Test Kitchen

LOW SODIUM TOMATO SAUCE

Commercially-prepared tomato sauces and pasta sauces are loaded with sodium. Use this homemade low sodium tomato sauce for your everyday cooking.

Ingredients

    2 tbsp (30 mL) extra virgin olive oil
    1 large onion, finely chopped
    3 large garlic cloves, minced
    2 tsp (10 mL) Italian herb seasoning
    1/4 tsp (1 mL) dried basil
    1 can diced (28 oz/796 mL) tomatoes, no salt added
    1 can (5-1/2 oz/156 mL) tomato paste, no salt added
    1 bay leaf
    1/2 tsp. sugar or sweetner (2 mL)
  

Preparation

1. In heavy saucepan, heat oil over medium heat; cook onion, garlic, Italian herb seasoning and basil, stirring often, for 5 minutes. Stir in tomatoes, tomato paste, sugar, and bay leaf; bring to boil.
2. Reduce heat and simmer, stirring often, until no longer watery around edge of spoon drawn through sauce, about 40 minutes. Discard bay leaf.
3. Portion sauce in 1-cup containers and freeze for up to 1 month or refrigerate in airtight container for up to 3 days.

Yield: 4 cups (2L)

NUTRITION PROFILE: low sodium, high fibre, high potassium, low cholesterol

Source: recipe adapted from Canadian Living Test Kitchen

BASIC WHITE SAUCE (BECHAMEL)

This is a versatile white sauce for everyday cooking. Use this basic recipe to replace "cream of something" soups in recipes.

Ingredients

1 tbsp (15 ml) unsalted butter
1 tbsp (15 ml) all-purpose flour
1/2 cup (125 ml) milk
pinch of nutmeg (1 mL)

Preparation

Basic White Sauce:

1. In a heavy saucepan, over medium heat, melt butter and blend in flour.
2. Gradually add milk, stirring constantly for 10 minutes, until smoothly thickened, and sauce comes to a boil.
3. Add nutmeg.

Yield: 1/2 cup (125 mL)


Savoury Sauces
Start with the basic white sauce, then add the extra ingredients:

Cheese Sauce: (Na = 203 mg)
Blend in 1/4 to 1/2 cup (60-125 mL) grated low-fat Canadian Cheddar cheese; stir until melted.

Mustard Sauce: (Na = 113 mg)
Add 1 tbsp (15 mL) prepared mustard. Substitute garlic powder for nutmeg. 

Summer Herb Sauce: (Na = 32 mg)
Add 1 tbsp (15 mL) each snipped fresh parsley and thinly sliced green onions. Substitute garlic powder for nutmeg. 

Curry Sauce: (Na = 29 mg)
Add 1/2 to 2 tsp (2-10 mL) curry powder to taste. Substitute garlic powder for nutmeg. 

Mushroom Sauce: (Na = 29 mg)
Add 1/4 to 1/2 cup (60-125 mL) chopped brown or white mushrooms.

NUTRITION PROFILE: low sodium

Source: recipe adapted from The Milk Calendar