Lobster Roll For Two

Easy Lobster Roll

3 TBLS Light Mayo
2 TBLS Red Onion, Finely Chopped
1 TBLS Fresh Lemon Juice
1 7 Oz Container Lobster Meat
1 Celery Stalk, Finely Chopped
Salt n pepper to taste

Combined mayo, onion, celery, and lemon juice in a medium bowl. Cut lobster into small bite sizes pieces. Add the lobster to the bowl, toss and coat well. Serve whole wheat roll.

Seasoning Without Salt

Seasoning Without Salt

Spending most of my adult life on a low-sodium diet I had to be creative when it came to seasoning my food without salt. Here are a few of my favorite seasoning blends!



In a medium bowl combined ingredients, mix well and store in air-tight container or seasoning shaker.

All-Purpose Spice
5 TSP Onion Powder
1 TSP Dry Mustard
2 1/2 TSP Paprika
2 1/2 TSP Garlic Powder
1 1/4 TSP Thyme
1/2 TSP Ground White Pepper
1/4 TSP Celery Seed

Herbed Seasoning
2 TBLS Basil
2 TBLS Onion Powder
1 TSP  Dried Oregano
1 TSP  Celery Seed
1/4 TSP Dried Lemon Peel
1-2 Pinch Black Pepper

Spicy Blend
2 TBLS Crushed Savory
1 TBLS Dried Mustard
2 1/2 TSP Onion Powder
1 1/2 TSP Curry Powder
1 1/4 TSP Cumin
1 1/2 TSP White Pepper
1/2   TSP Garlic Powder

Baked Potato Soup

Baked Potato Soup

5 Large potatoes, peeled and cubed
1 Small onion, finely chopped
3 Celery Stalks,finely sliced
3 Cloves Garlic, minced
3 TBLS Butter, unsalted
2 TBLS Flour
1/4 TSP White Pepper
3 Cups Low-sodium Chicken Broth
1/2 Cup 2% Milk
Salt n Black pepper to taste

Toppings
Cheese
Crumbled Bacon
Chopped Scallions

• In a large stock pot melt butter over medium heat until frothy. Add onion, celery and garlic cook about 2-3 minutes until translucent. 
• Lower heat and add flour, mix well into a light color roux, add chicken broth to deglaze the bottom of the pan add potatoes. Increase heat to medium heat, bring stock to a low boil for about 15-20 minutes until potatoes are tender. Lower  heat, add milk and continue cooking 5-10 minutes. Season with salt and pepper to taste.
• For a chunky soup smash potatoes slightly with potato masher. For smoother soup puree in food processor.Top with your favorite toppings and enjoy.