Sauces and Seasonings

2 Tbs Cayenner, Red Pepper, or Paprika (depending on heat preferences)

2 tsp Ground Cumin

2 Tbs Paprika

1 Tbs Dried Oregano

1 Tbs Ground Coriander

1 tsp Cayenne

1 Tbs Garlic Powder

1 Tbs Onion Powder

1 tsp Crushed Red Pepper

1 Tbs Celery Salt

1 tsp Fresh Ground Black Pepper

Mix all ingredients together. Store in an air-tight container away from heat.

3 Bay Leaves, broken into pieces

3 tsp Dried Minced Onion

2 tsp Dried Rosemary, crushed

1 tsp Garlic Powder

1 tsp Dried Marjoram

1 tsp Rubbed Sage

1 tsp Dried Thyme

1/2 tsp Pepper

Place all ingredients in a food processor or blender; cover and process until finely ground. Transfer to a salt shaker; use in place of salt.

Yields 8 teaspoons. Each serving is 1/4 teaspoon

2 calories per serving. 0 Fat, 0 Cholesterol, 9 mg Sodium, trace Carbohydrate, trace Fiber, trace Protein.

Diabetic Exchange: Free Food

4 tsp Dried Minced Onion

3 tsp Cayenner, Red Pepper, or Paprika (depending on heat preferences)

1 tsp Corn Starch

1 tsp Garlic Powder

1 tsp Ground Cumin

1/2 tsp Dried Oregano

In a small bowl, combine all ingredients. Store in an air-tight container in a coold, dry place for up to 1 year.

Yields 3 Tablespoons. Each serving is 1/4 teaspoon

7 calories per serving. trace Fat, 0 Cholesterol, 15 mg Sodium, 1g Carbohydrate, trace Fiber, trace Protein.

Diabetic Exchange: Free Food

1 1/2 cups Crushed Corn Flake-type Cereal, NON-HYDROGENATED

1/2 cup Corn Meal

1/4 cup Sesame Seeds, toasted

1 1/2 tsp Dried Parsley Flakes

1/2 tsp Salt

1/2 tsp Ground Mustard

1/2 tsp Paprika

1/4 tsp Pepper

Mix all ingredients together. Coat meat, pressing into mixture. Bake.

2 cups Whole Wheat Pastry or Oat Flour

1/4 cup Paprika

2 Tbs Salt

2 Tbs Pepper

1 Tbs Ground Mustard

1 Tbs Dried Thyme

1 tsp Ground Ginger

1/2 tsp Dried Oregano

In a bowl, combine the first eight ingredients; mix well. Store in an air-tight container in a cool, dry place for up to 1 year.

Yields 3 bathches (2 1/2 cups total). Each batch is 3/4 cup

1 1/2 tsp Dried Oregano

1 tsp Dried Mint

1 tsp Dried Thyme

1/2 tsp Dried Basil

1/2 tsp Dried Marjoram

1/2 tsp Dried Minced Onion

1/4 tsp Dried Minced Garlic

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

Yields 2 Tbs. Each serving is 1/2 teaspoon

2 calories per serving. trace Fat, 0 Cholesterol, 1 mg Sodium, trace Carbohydrate, trace Fiber, trace Protein.

Diabetic Exchange: Free Food

1 tsp EACH Dried Basil, Marjoram, Parsley Flakes, Thyme, and Savory

1 Tbs Garlic Powder

1 tsp Onion Powder

1 tsp Rubbed Sage

1 tsp Ground Mace

1 tsp Pepper

1/8 tsp Cayenne Pepper

In a small bowl, crush the basil, marjoram, parsley, thyme, and savory. Stir in remaining ingredients. Store in an air-tight container in a cool, dry place for up to 6 months.

Yields 1/4 cup. Each serving is 1/2 teaspoon

3 calories per serving. trace Fat, 0 Cholesterol, 1 mg Sodium, 1g Carbohydrate, trace Fiber, trace Protein.

Diabetic Exchange: Free Food

1/2 cup Yellow Corn Meal

1 tsp Salt

1/2 cup Whole Wheat Pastry Flour

1/2 tsp Paprika

1/2 tsp Red Pepper

Any other spices of your choice

In a bowl, combine all ingredients. Store in an air-tight container in a cool, dry place for up to 6 months.

Yields 1 cup. Use entire mixture for 1 meal