Seasoning Without Salt

Seasoning Without Salt

Spending most of my adult life on a low-sodium diet I had to be creative when it came to seasoning my food without salt. Here are a few of my favorite seasoning blends!



In a medium bowl combined ingredients, mix well and store in air-tight container or seasoning shaker.

All-Purpose Spice
5 TSP Onion Powder
1 TSP Dry Mustard
2 1/2 TSP Paprika
2 1/2 TSP Garlic Powder
1 1/4 TSP Thyme
1/2 TSP Ground White Pepper
1/4 TSP Celery Seed

Herbed Seasoning
2 TBLS Basil
2 TBLS Onion Powder
1 TSP  Dried Oregano
1 TSP  Celery Seed
1/4 TSP Dried Lemon Peel
1-2 Pinch Black Pepper

Spicy Blend
2 TBLS Crushed Savory
1 TBLS Dried Mustard
2 1/2 TSP Onion Powder
1 1/2 TSP Curry Powder
1 1/4 TSP Cumin
1 1/2 TSP White Pepper
1/2   TSP Garlic Powder

Low Sodium Pantry List

Low Sodium Shopping List
Canned
(When using canned beans or veggies, drain and rinse for about 2 mins to cut sodium by 50%, I am not a fan of the no salt added cans of veggies.)

No- Salt Added Tomato Sauce
Central Market Organic Low Sodium Chicken Broth (Found at HEB )
Black Beans
Kidney Beans
Assorted canned veggies (see note above)

Spices
Ground Allspice
Bay Leaves
Chili Powder
Ground Cinnamon
Ground Cumin
Grill Seasoning
Dried Oregano
Dried Basil
Dried Thyme
Sea Salt, Coarse and Fine
Ground Pepper

Dry Goods
All Purpose Flour
Whole Wheat Flour
Yeast
White Sugar
Brown Sugar
Broth, Chicken Beef or Vegetable (Low Sodium)
Wild Rice
Arborio Rice (Risotto)
White/ Brown Rice
Pasta
Raisins
Dried Cranberries

Othe Pantry Goods
Bread Crumbs, Italian, Plain, Panko
Olive Oil
Vegetable Oil
Honey
Tamari
Vinegar, Red, White, Balsamic, Rice, Cider


Produce
Lemons
Limes
Celery
Carrots
Potatoes
Onion
Jalapeño
Green Peppers

Soduim Free Taco Seasoning

Taco Seasoning

1 cup dried minced onion
1/3 cup cup chili powder
2 tablespoons cumin (I actually add an extra tablespoon-we love cumin)
4 teaspoons crushed red pepper
1 tablespoon oregano
4 teaspoons garlic powder
2 teaspoons onion powder

Combine all ingredients and store in a cool, dry place.
When you're using for Mexican dishes, use about 1 tablespoon or so per 1 pound ground beef, or chicken or beans. More if you like the extra flavor.

Substitution

Have you ever found yourself in the middle of a recipe only to find out you are missing a key ingredient ? Well don't be caught without an important ingredient again, here are some emergency substitutions that can help you out.

Apple Pie Spice 1 TSP

1/2 TSP ground cinnamon, 1/4 TSP ground nutmeg, 1/8 TSP ground allspice, and a dash of cloves or ginger

Baking Powder, 1 TSP

1/2 TSP Cream of Tartar plus 1/4 TSP TSP Baking Soda

Butter Milk, 1/4 Cup

1 TBLS Lemon juice or vinegar combined with 1 Cup of Milk let stand for 5 minutes before using

( This substitute is one of my favorites, it is handy and saves on calories)

Cajun Spice, 1 TBLS

Combine 1/2 TSP of White pepper, garlic powder, onion powder, ground red pepper, paprika, and black pepper (This mix is sodium free, unlike most store bought creole mixes)

Corn Syrup, 1 Cup

1 Cup granulated sugar plus 1/4 Cup water

Lemon Juice 1 TSP

1/2 TSP Vinegar

Poultry Seasoning, 1 TSP

3/4 TSP dried sage, crushed plus 1/4 TSP dried thyme or marjoram

Tomato Juice, 1 Cup

1/2 Cup Tomato Sauce plus 1/2 Water

Tomato Sauce, 2 Cups

3/4 Cup Tomato Paste plus 1 Cup Water

Before Beginning Any Cooking Adventure, I Make Sure My Pantry Is Stocked With My Favorite Ingredients:

Spices
Ground Allspice
Bay Leaves
Chili Powder
Ground Cinnamon
Ground Cumin
Grill Seasoning
Dried Oregano
Dried Basil
Dried Thyme
Sea Salt, Coarse and Fine
Ground Pepper

Dry Goods
All Purpose Flour
Whole Wheat Flour
Yeast
White Sugar
Brown Sugar
Broth, Chicken Beef or Vegetable (Low Sodium)
Wild Rice
Arborio Rice (Risotto)
White/ Brown Rice
Pasta
Raisins
Dried Cranberries

Condiments
Spicy Brown Mustard
Worcestershire Sauce
Mayo
Bread Crumbs, Italian, Plain, Panko
Olive Oil
Vegetable Oil
Honey
Tamari
Vinegar, Red, White, Balsamic, Rice, Cider

Dairy and Deli
Milk
Half N Half
Butter
Eggs
Parmigiano Cheese
Bacon

Produce
Lemons
Limes
Celery
Carrots
Potatoes
Onion
Jalapeño
Green Peppers

Check back as this list may grow or change up a little bit!