by Amy Shannon Woodford

Created on: February 23, 2009

Most Americans consume far more than the recommended daily intake of sodium, and the saltshaker may not be the culprit. When it comes to reducing the salt you eat, avoiding fast-food restaurants and frozen dinners are no-brainers. But even if you cook your meals at home, high levels of sodium may be hiding in the ingredients you use.

Prepared marinades, dips, and dressings typically have a much higher salt content than those made from scratch. Store-bought sauces can contain as much as 500 milligrams of sodium per tablespoon, and low-fat varieties can be the worst.

It only takes a little extra time to whip up your own replacements for these high-sodium items, and you'll also eliminate other harmful ingredients like hydrogenated oils. The one down side is that these recipes will not keep as long as store-bought brands because they do not contain preservatives.

Start with a combination of herbs and spices. Onion and garlic powder are cornerstones of most sauces, though onion flakes or minced garlic will provide more texture. For an Italian blend, add dried basil, oregano and thyme. Dill weed and celery seed will yield a garden-fresh flavor, while ginger lends an Asian tang, and ground cumin with chili powder, a South American touch.

Unless using as a marinade, add a small amount of salt to taste, no more than one-half teaspoon per cup. Though the total sodium in your recipe will be 1180 milligrams, tablespoon for tablespoon, that's still lower than most bottled dressings.

Dressings are typically either oil-and-vinegar or cream-based. Most herb blends are suitable for either. For oil dressings, combine two parts oil with one part vinegar and spices. Balsamic or wine vinegar will add extra tang. These blends will need to be shaken before use, or add a small amount of Dijon mustard and emulsify with a stick blender.

Creamy dressings usually start with sour cream or mayonnaise. Stir in herbs and add milk to produce the desired consistency, depending on whether you plan to use as a dip, pour on salad, or use as a marinade. Creamy preparations in particular should be prepared at least an hour ahead of time to allow the flavors to marry, though all these dressings will benefit from refrigerating for several hours or overnight.

If using dressing as a marinade, eliminate salt from the recipe entirely. Lightly salt the meat before marinating and allow to absorb before adding liquid. If these dressings seem too complicated, sprinkle seasoning salt or other spices and pepper on

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