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Recipes

Toppings/Sauces/Dressings

Chili and Spice Seasoning
Fresh Salsa
Hot ‘N Spicy Seasoning
Vinaigrette Salad Dressing
Yogurt Salad Dressing




Chili and Spice Seasoning
This spicy seasoning will heat up your catfish stew—and other dishes too.

1/4 cup paprika
recipe line 2 Tbsp dried oregano, crushed
recipe line 2 tsp chili powder
recipe line 1 tsp garlic powder
recipe line 1 tsp black pepper
recipe line 1/2 tsp red (cayenne) pepper
recipe line 1/2 tsp dry mustard


1. Mix together all ingredients. Store in airtight container.

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Yield: ⅓ cup
Serving size: 1 Tbsp

Each serving provides:
Calories: 26
Total fat: 1 g
Saturated fat: 0 g

Cholesterol: 0 mg
Sodium: 13 mg
Fiber: 2 g
Protein: 1 g
Carbohydrate: 5 g
Potassium: 180 mg

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Fresh Salsa
Fresh herbs add flavor—so you can use less salt.

6 tomatoes, preferably Roma (or 3 large tomatoes)
recipe line 1/2 medium onion, finely chopped
recipe line 1 clove garlic, finely minced
recipe line 2 serrano or jalapeno peppers, finely chopped
recipe line 3 Tbsp cilantro, chopped
recipe line 1/8 tsp oregano, finely crushed
recipe line 1/8 tsp salt
recipe line 1/8 tsp pepper
recipe line 1/2 avocado, diced (black skin)
recipe line juice of 1 lime


1. Combine all ingredients in a glass bowl.
2. Serve immediately or refrigerate and serve within 4 or 5 hours.

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Yield: 8 servings
Serving size: 1/2 cup

Each serving provides:
Calories: 42
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg

Sodium: 44 mg
Calcium: 12 mg
Iron: 1 mg
Fiber: 2 g
Protein: 1 g
Carbohydrate: 7 g
Potassium: 337 mg

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Hot ‘N Spicy Seasoning
Serving tip: Try this mix with meat, poultry, fish, or vegetable dishes. Use it instead of salt—even in the salt shaker.

1½ tsp white pepper
recipe line ½ tsp cayenne pepper
recipe line ½ tsp black pepper
recipe line 1 tsp onion powder
recipe line 1¼ tsp garlic powder
recipe line 1 Tbsp basil, dried
recipe line 1½ tsp thyme, dried


1. Mix all ingredients together. Store in an airtight container.

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Yield: ⅓ cup
Serving size: 1/2 tsp

Each serving provides:
Calories: 1
Total fat: 1 g
Saturated fat: 0 g
Cholesterol: 0 mg

Sodium: 0 mg
Fiber: 0 g
Protein: 0 g
Carbohydrate: less than 1 g
Potassium: 4 mg

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Vinaigrette Salad Dressing

1 bulb garlic, separated and peeled
recipe line ½ cup water
recipe line 1 Tbsp red wine vinegar
recipe line ¼ tsp honey
recipe line 1 Tbsp virgin olive oil
recipe line ¼ tsp black pepper


1. Place the garlic cloves into a small saucepan and pour enough water
(about ½ cup) to cover them.
2. Bring water to a boil, then reduce heat and simmer until garlic is tender, about 15 minutes.
3. Reduce the liquid to 2 tablespoons and increase the heat for 3 minutes.
4. Pour the contents into a small sieve over a bowl, and with a wooden spoon, mash the garlic through the sieve into the bowl.
5. Whisk the vinegar into the garlic mixture; incorporate the oil and seasoning.

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Yield: 4 servings
Serving size: 2 Tbsp

Each serving provides:
Calories: 32
Total fat: 3 g
Saturated fat: less than 1 g

Cholesterol: 0 mg
Sodium: 0 mg
Fiber: 0 g
Protein: 0 g
Carbohydrate: 1 g
Potassium: 6 mg

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Yogurt Salad Dressing

8 oz plain yogurt, fat-free
recipe line 1/4 cup mayonnaise, low-fat
recipe line 2 Tbsp chives, dried
recipe line 2 Tbsp dill, dried
recipe line 2 Tbsp lemon juice


1. Mix all ingredients in bowl and refrigerate.

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Yield: 8 servings
Serving size: 2 Tbsp

Each serving provides:
Calories: 39
Total fat: 2 g
Saturated fat: less than 0 g
Cholesterol: 3 mg

Sodium: 66 mg
Fiber: 0 g
Protein: 2 g
Carbohydrate: 4 g
Potassium: 110 mg
Calcium: 76 mg
Magnesium: 10 mg

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