A spice rub is an excellent alternative to sauce, which can add unnecessary calories to your meal. This Cajun mix is a favourite in my household:


2 tsp salt (decrease or omit if you are watching your sodium intake)

2 tsp garlic powder

2 tsp paprika

1 tsp cayenne pepper

1 tsp black pepper

1 tsp onion powder

1 tsp dried oregano

1 tsp dried thyme


Mix all ingredients together. Rub a desired amount of the spice mix on meat, fish, poultry or tofu before you barbeque, fry or bake it. Store the extra spice mix in an airtight container.