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

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

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

	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

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

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

	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

Vinaigrette Salad Dressing

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

	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

Yogurt Salad Dressing

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

1. Mix all ingredients in bowl and refrigerate.

	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