How to Make a Flavorful Low-Sodium Dill Dip

An easy way to reduce your salt intake is by replacing high-sodium foods like dips and dressings with homemade alternatives. This recipe is not salt-free, but it is lower in sodium than many.

Most recipes I've found contain mayonnaise, which has about six times the sodium as regular sour cream. They also call for more salt, often as much as a tablespoon. Don't be fooled by recipes that include seasoned salt, which is still mostly salt.

Some of the flavor in this recipe comes from monosodium glutamate (MSG), which you should avoid if you are intolerant. But MSG contains only 160 milligrams of sodium per quarter teaspoon, compared to salt's 590 milligrams, which makes a big difference if you can tolerate MSG. Much of the dip's flavor comes from the garlic and onion powder, so it can be left out.

This dip also makes a great salad dressing when thinned with a small amount of milk. Best of all, you can manipulate this recipe to your own taste, substituting different herbs to create new flavors.

Difficulty: Easy

Instructions

Things You'll Need:

• 16 oz sour cream
• 1 T dried dill weed
• 1 t garlic powder
• 1 t onion powder
• 1/2 t Accent (MSG - optional)
• 1/2 t salt

1. Spoon sour cream into a lidded container that will allow ample room for stirring.

2. Add dry ingredients to sour cream one at a time, mixing thoroughly in between.

3. Cover dip and leave in refrigerator for at least several hours. The flavors will mix most thoroughly if allowed to sit for a day or two.

4. Serve with sliced veggies or over salad.

Tips & Warnings

• Add a small amount of milk or cream for a salad dressing of thinner consistency.
• If you choose to leave out the MSG, you may want to increase the salt to 1/2 teaspoon. The recipe will still be lower in salt than most alternatives.
• Some people report sensitivity to MSG, though research suggests this is not a true allergic reaction. Some studies suggest MSG can intensify other allergic reactions, however, so those with other food allergies should probably avoid it.

[sunshine11219]

on 1/18/2009 sounds very good

[HardworkinJudy]

on 1/11/2009 Great sounding recipe, and dill has so many health providing properties. Of course, I'll substitute something for MSG. Thanks for sharing. This is a keeper.

[mommashopper]

on 1/11/2009 Excellent, I love all types of dip. I was always concerned about the sodium content. Thanks so much for this article.

[Elander]

on 1/2/2009 Good advice. I avoid MSG also. You could also use a salt substitute made of potassium.

[dlcass]

on 1/2/2009 Yum. Low salt dill diip sound wonderful. I agree, homemade tastes better and is better for you.