The doctor’s announcement of hubby’s new low sodium diet sent shock-waves through my tummy and then my kitchen! Then I wandered through the grocery store, dumb-founded–salt saturates everything. This ole’ Southern Side of Flavor gal can’t tolerate bland food.

If you are facing the same dilemma, grab a pencil and a pad stay tuned–we’ll learn together. Here’s my first low sodium meal and it was full of flavor. Recipes are listed below.

Hamburger steak, potato dinner

Meet my four new friends…

My four new friends

Herbs, spices, and zests will join these four to keep delivering a zing and zap those of us from the Southwest love. Hope you’ll try these two new recipes and the icing on the cake? Hubs and I have each lost ten pounds these past two weeks. High-five!!!



2 ears corn roasted in husks

1 can black beans, drained and rinsed

1 chopped red pepper

½ large red onion chopped

3 cloves garlic minced

1 ripe mango, peeled and cubed

1 or 2 ripe avocados, peeled and cubed

3 Tablespoons of chopped cilantro (optional)

1 teaspoon coarse ground black pepper

Zest of 1 lime

Juice of three limes

¼ cup olive oil

Corn, black bean, avocado salad


This delicious relish, salad, or salsa…whatever you want to call it…is a delicious, colorful accompaniment to most any summer meal. And it’s even better the next day. And the best thing is, I didn’t use any salt. If you have no salt problems, GO FOR IT! But it’s just as good without.

Roast corn in husk, at 425 on your oven rack for about 25 minutes. Cool, pull off husks and silks and slice off the cobb. (I stand the ear of corn on end on a cloth dish towel to slice—keeps the corn from rolling all over the kitchen.) 😊

In a large bowl place chopped avocado and cover with the juice of one lime to preserve the freshness and color of the avocado. Mix all other veggies and fruit. Add the zest of one lime and the remaining lime juice and olive oil and toss.

Add 1 teaspoon coarse ground black pepper and 2 teaspoons of Mrs. Dash’s Southwest Chipotle Seasoning Blend.

This yummy dish can be served at room temperature or cold…your choice. Enjoy!





Bunch of fresh, crisp green beans

2 or 3 shallots sliced

3 or 4 cloves of garlic chopped fine

Sliced, fresh mushrooms (optional)

Zest and juice of one lemon

1 teaspoon coarse ground black pepper (more to taste)

1 to 2 teaspoons Mrs. Dash Lemon Pepper Seasoning Blend

1/3 cup balsamic sauce

2 Tablespoons olive oil


Fresh Greens Beans with balsamic dressing

Here’s a tasty, quick option for a vegetable that’s in great supply during these spring and summer months, and is sure to please. Wash and dry green beans. Snap off stem end, but leave the bean whole.

Sauté shallots, garlic, and mushrooms in olive oil. Add green beans and stir. Add zest and lemon juice, black pepper, and balsamic vinegar. Lower heat, stir, and simmer with lid on pan for ten minutes.

Add the lemon pepper seasoning, toss, and serve! Another tasty, sodium free side dish. If you are the specimen of great health give that salt shaker a few shakes and sprinkle with crispy bacon bits…’til the doctor tells you to shape up!

Southern Side of Flavor TIP:  Vinegar contain no salt and there are many flavors that produce tasty substitutes. Zests from oranges, lemons, and lime pack a wallop of flavor. Add their juice to vegetables, fruits, and salads and you’ve got a winner, winner, chicken dinner as the Guy from Diners, Drive-Inns, and Dives proclaims.

‘Til next time…happy cooking!





About dianegates

DiAne is an artist, writer, photographer, and GriefShare facilitator who also leads an adult edit group for North Texas Christian Writers, LifeSavers is for adults who are serious about their writing skills. DiAne's YA novel "Roped" released by Prism Book Group was named a YA finalist for the Grace Awards, and was named #5 in The Top Ten Christian Reads for Teens and Tweens 2016. Her sequel to ROPED...TWISTED was released July 14, 2017 Both are available on Amazon.com. Be sure to check DiAne's blog, "Moving the Ancient Boundaries" at http://dianegates.wordpress.com/
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  1. Renee Blare says:

    Taste doesn’t have to be sacrificed! LOL


  2. The less salt I eat, the less I miss it. Restaurant food tasts WAY too salty for me most of the time.


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