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 Marinades, Mixes, Sauces, and Seasonings


Note: McCormick's makes a taco seasoning mix that does not contain sugar.



Taco Seasoning Mix 1

Replaces one packet of purchased taco seasoning.
2 tsp. paprika
1 1/2 tsp. salt
1 tsp. onion powder
1 tsp. chili powder
1 1/2 tsp. cumin
1/2 tsp. garlic powder

Mix and store tightly covered in a cool dry place. Makes 2 1/2 tablespoons.



Taco Seasoning Mix 2

Replaces one packet of purchased taco seasoning.


1 tsp. paprika
1/2 tsp. salt

1 1/2 tsp. onion powder
1 tbsp. chili powder
1 tsp. ground cumin
1 tsp. garlic powder
1/2 tsp. ground oregano

Mix and store tightly covered in a cool dry place. Makes 3 tablespoons.



Taco Seasoning Mix 3

Replaces one packet of purchased taco seasoning.


1 1/2 tsp. paprika
1/2 tsp. salt
1 tsp. onion powder
2 tsp. chili powder
1 1/2 tsp. cumin
3/4 tsp. garlic salt
Dash cayenne


Mix and store tightly covered in a cool dry place. Makes 2 tablespoons plus 1 1/4 teaspoons.



Taco Seasoning Mix 4
From gluten.net. Makes about 1/2 cup. Use 2 tablespoons mix (more or less to taste) in recipes that call for one package of taco seasoning.

1/4 cup chili powder
2 tablespoons ground cumin
2 teaspoons onion powder
2 teaspoons garlic powder
2 teaspoons ground oregano
2 teaspoons salt

Mix all ingredients and store in an airtight container.



Taco Seasoning Mix 5
From Linda Larson. Make your own taco seasoning mix to control the ingredients for better nutrition.

1/4 cup instant minced onion
2 tablespoons chili powder
2 teaspoons paprika
2 teaspoons crushed dried red pepper flakes
1 1/2 teaspoons dried oregano
1/2 teaspoon dried marjoram
1 tablespoons salt
1/4 teaspoon pepper
2 tablespoons cornstarch
1 tablespoon instant minced garlic
1 teaspoon ground cumin

Combine all ingredients in a small bowl and blend thoroughly with wire whisk. Spoon mixture into a tightly closed container and label as “Taco Seasoning Mix.” Store in a cool, dry place. Use within 6 months.

Makes equivalent of 6 packages (about 2 tablespoons each) of mix. Two tablespoons equals a 1.25-oz. package of purchased taco seasoning mix.


Cajun Seasoning
All phases.

1/2 cup paprika
2 tbsp. cayenne pepper
1 1/2 tbsp. garlic powder
1/2 tsp. black Pepper
1/2 tsp. salt
1 tsp. oregano
1 tsp. tarragon
1 tsp. ground thyme

Mix well. Store in an airtight jar with a lid.



Sizzlin' Steak Rub
A “copy-cat” recipe from http://www.slashfood.com/2006/05/30/sizzlin-steak-rub/
This mix is almost identical to Brazos Legends Sizzlin’ Steak Rub. Also good on other meats as well as veggies.

2 tbsp salt
2 tsp ground black pepper
1 1/2 tsp garlic powder
1 1/2 tsp ground coriander
1 tsp ground cumin
1 tsp onion powder
1 tsp paprika

Mix all ingredients together until well combined. Rub on meats prior to grilling or sprinkle on vegetables. Makes about 1/4 cup. Multiply four times to make one cup.



Emeril's Original Essence

5 tablespoons sweet paprika
1/4 cup salt
1/4 cup garlic powder
2 tablespoons freshly ground black pepper
2 tablespoons onion powder
2 tablespoons cayenne
2 tablespoons dried oregano
2 tablespoons dried thyme

Combine all ingredients in a small mixing bowl and blend well.
Store in an airtight container in your spice cabinet for up to 3 months.

Greek Seasoning
From recipezaar.com. This is close to Cavendar's Greek Seasoning except without the MSG, and according to the recipe poster, this is better than the original.

For making one small bottle of spice mix:

4 teaspoons salt
2 teaspoons oregano
1 1/2 teaspoons onion powder
2 teaspoons garlic powder
2 teaspoons black pepper
1 teaspoon dried parsley
1 teaspoon cornstarch
1/2 teaspoon dried thyme

Blend in coffee or spice grinder and store in spice bottle. Great on salads, cooked veggies (in particular summer squash), pasta with olive oil, home made pizza, etc.

Greek Seasoning
One serving. From CD Kitchen.

3/4 teaspoon Greek oregano
1/2 teaspoon cumin, ground
1/4 teaspoon paprika
1/4 teaspoon pepper
1 teaspoon dried garlic, minced
1 pinch salt
Mix all ingredients.

Greek Seasoning with Mint

1 1/2 teaspoons dried oregano
1 teaspoon dried mint
1 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon dried marjoram
1/2 teaspoon dried onion flakes
1/4 teaspoon dried garlic

In a small bowl, combine all ingredients. Store in airtight container in a cool dry place for up to 6 months.



Chicken Marinade #1

All phases. 


1/2 cup Italian salad dressing (preferably with no added sugars)

1/4 cup soy sauce

1/4 cup finely chopped onion

1 tsp. dry mustard




Chicken Marinade #2 (all phases)

All phases. 


1/4 cup Worcestershire sauce

2 tablespoons soy sauce

1/8 teaspoon minced garlic

celery salt to taste

black pepper to taste



Chicken Marinade #3 (all phases)

All phases. 

From www.southernfood.about.com.


1/4 cup vegetable oil

1/2 cup lemon juice

2 tablespoons minced onion

dash salt and pepper

1/4 teaspoon paprika

1 tablespoon chopped fresh parsley, or 1 teaspoon dried parsley


Mix all ingredients. Cover and refrigerate for 30 minutes before using. For grilled or broiled chicken, pour marinade over 2 to 3 pounds of chicken pieces; refrigerate for 4 hours or more. Do not re-use marinade.



Skye's Lemon Pepper Marinade

All phases. From Skye at www.southernfood.about.com: I use this marinade on almost all meats and fish. Salmon is especially nice with this marinade.


2 tablespoons olive oil

1/2 small onion, finely minced

1 clove garlic, minced

2 tablespoons chopped fresh rosemary

1/4 cup fresh lemon juice

fresh course ground black pepper, to taste

grated zest of one lemon


Mix all the ingredients and use it immediately with meat or fish. Marinate in refrigerator in your choice of a zip-lock plastic bag or a plastic container with lid. Can also cook meat immediately without marinating. Use this as a basting as well.



Wicker’s Marinade & Baste (copy cat of original sauce recipe)

All phases. The original recipe is a secret recipe, of course, but here is a good copy cat version. This was sent to me by Rick Philhours, a cousin of Peck Wicker, who created this marinade and baste. This sauce is not on a nationwide market, but you can order it from http://www.wickersbbq.com. Be sure to visit the site and read the interesting history of this sauce on the “About Us” page.


3/4 cup cider vinegar

3/4 cup water

1 tsp black pepper

2 1/2 tsp salt

4 tablespoons chili powder

1 teaspoon dry mustard

1 teaspoon paprika

1/2 teaspoon cumin power


Mix all ingredients together and let stand for 24 hours before using. Always shake well before using, to distribute spices.


This is a very thin sauce, and therefore good for simmering chicken or beef in a skillet. (See “Simple Barbecued Chicken” recipe on this page: Phase 1 Chicken Recipes.)


If using this sauce for grilling, Rick says you can add 4 tablespoons (1/4 cup) of vegetable oil (use canola or olive oil) to mixture, as it seems to help stick to meat during grilling.


Note: I found a similar recipe on the Web using 1 1/4 cups cider vinegar, no water, and 4 teaspoons chili powder instead of 4 tablespoons. Otherwise, recipe ingredients are the same. However, it was suggested that the ingredients should be simmered for 5 to 10 minutes to dissolve the spices. Either way, be sure to shake well before using to distribute the spices, which settle to the bottom.



Low Fat Gravy

Phase 3 (flour).


1/4 cup flour (can use gluten-free flour mix such as Bob's Red Mill)

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 cup water

1 (12-ounce) can evaporated skim milk

1 (10.5-oz) can nonfat chicken broth


Combine flour, salt, and pepper in saucepan. Gradually add water, milk, and broth, stirring with a wire whisk. Simmer three minutes.


Serve with chicken, turkey, or veggie burgers.



Brown Gravy

Phase 3 (cornstarch). Makes about 2 cups. This traditional-tasting gravy is low in fat and delicious on meat or vegetables or veggie burgers. Recipe from Healthy Eating for Life for Women by Kris Kieswer.


2 cups water or vegetable broth

1 tablespoon cashews

1 tablespoon onion powder

1/2 teaspoon garlic granules or powder

2 tablespoons cornstarch

3 tablespoons reduced-sodium soy sauce


Pour water or broth into a blender. Add cashews, onion powder, garlic granules, cornstarch, and soy sauce. Blend until completely smooth, 2 to 3 minutes.


Transfer to a saucepan and cook over medium heat, stirring constantly, until thickened.



Homemade “Cream” Soup Mix

Phase 3 (cornstarch). From The New American Diet cookbook.


2 cups powdered nonfat milk

3/4 cup cornstarch

1/4 cup (or less) instant chicken bouillon

2 tablespoons dried onion flakes

1 teaspoon basil leaves

1 teaspoon thyme leaves

1/2 teaspoon pepper


Combine all ingredients, mixing well. Store in an airtight container until ready to use.


To substitute for one can of condensed soup:


Combine 1/3 cup of dry mix with 1 1/4 cups of cold water in a saucepan. Cook and stir until thickened. Add to casserole as you would the canned product.


Makes equivalent of 9 cans of soup.



Lemon Caper Sauce for Fish or Chicken

Four servings. From www.recipezaar.com.


1/2 cup chicken broth or chicken-flavored broth

2 cloves garlic, sliced

2 tablespoons lemon juice

2 tablespoons capers

1 tablespoon butter (or a trans fat free spread substitute)

2 tablespoons fresh, chopped parsley (or 1 tablespoon Litehouse freeze-dried)


Put broth and garlic in skillet and bring to a boil, reduce heat and simmer 1 to 2 minutes till garlic is tender. Stir in lemon juice and capers. Remove from heat and add B&B. Stir till melted, add parsley, and serve over fish or chicken.



Tarragon Sauce for Fish

1 teaspoon lemon juice
1 tablespoon olive oil
1 tablespoon butter
1/4 teaspoon dry mustard
1/2 teaspoon minced garlic or 1/4 teaspoon garlic powder
1 teaspoon dried tarragon (or 1 tablespoon fresh)
1/4 teaspoon Season-All (or other seasoning to taste)

Place olive oil, butter, and lemon juice in large skillet on low heat. When butter is melted, add in spices and stir everything to mix evenly.



Easy Velveeta Cheese Sauce
All phases.

1/2 lb Velveeta cheese (8 oz.)
1/4 cup milk
1 tablespoon butter (or trans fat free spread)

Heat cheese, milk, and butter in saucepan. Serve over veggies.


Note: Use regular Velveeta, not Lite, which has sugar).



Velveeta-Salsa Cheese Sauce
All phases.

1/2 lb Velveeta cheese (8 oz.)
1/4 cup salsa (or more to desired consistency)

Heat cheese and salsa in saucepan. Good over cauliflower and broccoli as well as some other veggies.

Note: Use regular Velveeta, not Lite, which has sugar)

Cheddar Cheese Sauce
Phase 3 (flour). Good on cauliflower or broccoli.

2 tbsp. butter
1 tbsp. flour
1 cup milk
Dash of salt and pepper
3/4 cup cheddar cheese, grated

Blend butter and flour together, add hot milk, and boil until thickened. Add seasonings and cheese, and continue to heat, stirring constantly, until cheese is melted.



Cream Cheese-Parmesan Sauce
All phases.

1 (8 oz) package cream cheese, cubed
1/2 cup milk
1/4 cup grated Parmesan cheese
1/2 teaspoon onion salt

Combine cream cheese and milk over low heat; stir until smooth. Blend in Parmesan cheese and onion salt. Serve over broccoli, asparagus, or other vegetable.



Low Fat Cheddar Cheese Sauce
Phase 2

1 cup nonfat milk
1/4 tsp. pepper (or more to taste)
1/4 tsp. garlic powder (or more to taste)
2 drops hot sauce (or more to taste)
Dash of salt
1 1/2 tbsp. cream of rice cereal
3/4 cup low fat Cheddar cheese, grated

Mix milk, pepper, garlic powder, hot sauce, and salt. Heat until milk boils. Sprinkle cream of rice over milk, stir for 1 minute. Remove from heat, cover and let stand for 5 minutes. Add grated Cheddar cheese, blend until smooth.



Yogurt-Herb Sauce
All phases.

1 cup plain low fat or nonfat yogurt
2 tablespoons mayonnaise
3/4 teaspoon dried tarragon leaves
1 1/2 teaspoons dried dill weed

Put mayonnaise and yogurt in a mixing bowl. Mix thoroughly with a wire whisk. Add the other ingredients and mix well. Pour into a container with a tight-fitting lid and refrigerate a few hours before serving. Makes about 1 cup.



Yogurt-Mayonnaise Sauce

1/2 cup yogurt
1/2 cup mayonnaise

A flavorful sauce that can be used over various foods or as a dip.

Other ingredients can be added if desired, such as hot pepper sauce, lemon juice, horseradish, herbs, spices, garlic, finely chopped veggies such as cucumber or peppers.

Yogurt-Fresh Dill Sauce

All phases.

1 cup plain yogurt
1/4 cup finely chopped fresh dill
Salt and pepper
Juice of 1 lemon

To make sauce: In a ceramic or plastic bowl, combine all ingredients, cover, and chill.

(If you are making sauce in advance, add lemon juice just before serving, or yogurt will separate).

Serve over zucchini pancakes or salmon patties or baked falafel.



Yogurt-Cucumber Sauce
All phases.

1 cup plain yogurt
1/4 cup chopped cucumber, drained on paper towel
1 clove garlic, crushed (can use garlic from jar)
1/2 tablespoon lemon juice
salt and white pepper, to taste
pinch ground cayenne pepper

Mix all the ingredients together and serve as a dip or sauce.

Use this sauce on whatever you think it would be good on. Ideas: Salmon, salmon patties, or as a salad dressing.


Sour Cream-Cucumber Sauce
All phases. Makes about 1 cup. An easy cucumber sauce recipe for fish or salmon patties.

3/4 cup sour cream
1 tablespoon finely minced green onion, tops only
1/2 cup grated cucumber
1 teaspoon salt
1 tablespoon fresh lemon juice
dash ground cayenne pepper

Combine all ingredients; chill. Serve with cooked fish or salmon patties.



Cucumber-Dill Sauce

1/3 cup peeled, seeded, and finely chopped cucumber
1/3 cup sour cream
1/3 cup plain yogurt
2 teaspoons chopped fresh dillweed
1 teaspoon Dijon mustard
Fresh dillweed sprigs (optional, for garnish)

In a medium bowl, mix together the cucumber, sour cream, yogurt, dillweed, and mustard.

Serve over cooked fish fillets or salmon patties. Garnish with fresh dillweed sprigs, if using.



Curry-Lime Yogurt Dipping Sauce
All phases. Makes two cups.

2 cups plain, full-fat yogurt (do not use low fat or nonfat)
2 teaspoons curry powder
1/4 teaspoon fresh lime juice, plus more to taste

In medium bowl, whisk together all ingredients. Season with salt and freshly ground black pepper. Taste and add more lime juice if desired.



Creamy Roasted Pepper Sauce
All phases.

2 teaspoons olive oil
1 medium onion, chopped
1 jar (12 oz) roasted red peppers, drained and chopped
3 tablespoons evaporated milk
2 teaspoons fresh minced oregano (or 1 teaspoon dried)
Fresh ground pepper and salt to taste

To make the sauce, heat the oil in a small skillet over medium-high heat. Add the onion and sauté for 5 minutes.

In a blender, puree the onions with the roasted red peppers. Add the evaporated milk and oregano. Season with pepper and mix well.

Heat the sauce in a small saucepan. Serve warm over veggies or salmon.



Roasted Red Pepper Sauce
A great addition to any steak. Makes about 1/2 cup

1 jar (7 oz) roasted red peppers
2 tsp. red wine vinegar
1 tsp. chopped basil
1/2 tsp. salt

In blender, combine all ingredients using pulse until well mixed.

Can be served warm or at room temperature.



Roasted Pepper & Herb Dipping Sauce
All phases. From the Idaho Potato Commission.

12 oz. jar roasted red peppers, drained
1 tablespoon balsamic vinegar
1/2 teaspoon Italian seasoning
1/4 teaspoon garlic powder
Salt to taste

Combine ingredients in a food processor and puree until smooth.

Dipping sauce for veggies. Use with oven fries instead of ketchup.


Peanut Sauce for Vegetables
All phases. Six servings. Serve as a sauce over steamed asparagus or other vegetables, as a dip for veggies, or as a main meal when combined with pasta.

1 small garlic clove, grated
2 teaspoons grated peeled fresh ginger (try powdered ginger)
1 scallion, including green, chopped
2 tablespoons natural, unsalted, unsweetened peanut butter
2 teaspoons low sodium soy sauce (or tamari sauce)
1 tablespoon rice vinegar
1 tablespoon toasted sesame seeds
2 tablespoons hot water

1. Place the garlic, ginger, scallion, peanut butter, soy sauce, rice vinegar, sesame seeds, and hot water in a blender or food processor. Process until smooth. Transfer to a large mixing bowl.

2. Refrigerate until chilled through, at least 3 hours. Stir before serving

Sauce for Stir-Fry
Phase 3 (molasses and corn starch)

1/4 cup dry sherry (can use cooking sherry)
1/4 cup natural soy sauce (low sodium if you prefer)
2 cloves garlic, pressed (or use 1 t
easpoon garlic from jar)
1 tablespoon unsulphured blackstrap molasses
1 tablespoon finely chopped ginger root (can use ginger from jar or powdered ginger)
1 teas
poon toasted sesame oil
1 teaspoon corn starch

Combine sauce ingredients, except for cornstarch, in a small bowl and stir until well mixed.

Mix cornstarch with 1/4 cup water till dissolved. Add to sauce, stir well, and set aside.

Pour over stir-fry ingredients in pan, heating and stiffing until it thickens. Remove from heat as soon as sauce is thickened and serve over brown rice.



Fresh Tomato Sauce
Serve over fish or chicken or turkey.

1 tablespoon olive oil
1 1/2 medium onions, sliced into thin strips
3 large garlic cloves, minced
2 1/4 pounds (about 12 medium) tomatoes, chopped
3 tablespoons sliced, pitted green olives
2 tablespoons drained capers
1 can jalapeno pepper, seeded and sliced
Freshly ground pepper to taste

Heat olive oil in a heavy-bottom saucepan over medium heat, and add onions and garlic. Sauté, stirring, until onions are tender. Add tomatoes, olives, capers, and jalapeno, and bring to a simmer, stirring occasionally, for 30 minutes. Add pepper to taste and remove from the heat.



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Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

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