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

Best Spinach Ever

4-5 Cloves of garlic, sliced
3 TBLS Olive oil
1 TSP Crushed red pepper
1 PKG Bagged Spinach

• Heat olive oil over low-medium in a medium sauce pan. Add sliced garlic, sauté garlic for 3-4 mins or until lightly golden brown. Remove garlic and set aside.
• Add crushed pepper to oil , sauté 2-3 mins. Add spinach to pan , cover and cook spinach until wilted 5-10 minutes. Keep warm until ready to serve.

Collard Greens

While at the Farmers Market this weekend I picked this bunch of collard  after sampling them at one of the vendor stands. I would normally make my own pesto but this time I used one I picked up from the Farmers Market.

1-2 tsp. Olive Oil
1 Clove Garlic, minced
1 Lemon
1 tsp. Basil parmesan pesto
1 Bushel Collard Greens
1 Pinch Crushed Red Pepper
Salt and pepper to taste
1. Heat olive oil over low to medium 
    heat in deep dry pan.

2. While oil is heating, roughly chop
     collard greens. Add garlic to frying
     Pan, sauté 1 min add greens cook
     down until greens are wilted.

3. Season with salt and pepper, red pepper, and
    add juice of one lemon. Continue to
    cook for about 10 minutes tossing
    occasionally. Just before removing
    from heat drizzle pesto over
    greens toss lightly and serve.

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.

Corn and Black Bean Salsa

• 2 Roma Tomatoes, Chopped and Seeded
• 2 Ears of Corn, Roasted and removed from stalk or (1 can of corn drained)
• 1 Can Black Beans, drained and rinsed
• 1/2 Sm. red onion, Chopped
• 2 Jalapeño peppers, finely chopped
• 1 Juice of one lime
• 1/4 TSP Cumin
• 1 TSP Cilantro, Chopped

Salt n pepper to taste

Combined all ingredients in a medium serving bowl chill for 2-3 hours and serve with your favorite tortilla chips.