Food tastes so much better when it is full of flavor. Seasoning food to your taste can make both cooking and eating more enjoyable. Premixed seasoning blends have made seasoning your food easier; however, these easy-to-use packets of flavor often have high amounts of sodium, and if you’re like me and need to follow a heart-healthy diet, then you need to find ways to reduce your sodium intake. Even if you do not have a heart condition, reducing the amount of sodium you consume has many health benefits.
According to National Institutes of Health (NIH), roughly 1 in 3 adults in the United States has hypertension (high blood pressure). This is a condition that can lead to health issues such as: coronary heart disease, heart failure, stroke, kidney failure and other health concerns. The chances of developing these issues can be reduced by lowering the amount of sodium you consume.
NIH reports that experts recommend people consume less than 2300 mg, the amount found in 6 grams of salt (about a teaspoon) a day, and people with high blood pressure should have 3 grams (1200 mg) or less. However, the average adult in the United States eats an average of 3600 mg of salt each day.
Most of the sodium we consume comes from prepackaged and processed foods…like premixed seasoning blends. By making your own seasoning blends, you can control the amount of sodium you use and still get that great taco, Italian, or ranch flavor in your favorite foods.
Below are some recipes for spice blends you can make at home that use little or no salt so you can spice things up without the extra sodium. You can find these recipes and others at tasteofhome.com.
Taco Seasoning
- 1 Tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon oregano
Curry Seasoning
- 2 Tablespoons cumin powder
- 2 Tablespoons ground coriander
- 2 Tablespoons turmeric
- 1½ teaspoon ground cardamom
Italian Seasoning
- 2 Tablespoons garlic powder
- 1 Tablespoon parsley
- 1 Tablespoon basil
- 1 Tablespoon oregano
- ½ teaspoon black pepper
- ½ teaspoon thyme
- 2 teaspoons onion powder
Asian Blend
- 1 teaspoon cinnamon
- 1 teaspoon ground cloves
- 1 teaspoon fennel seed
- 1 teaspoon peppercorns
- 1 teaspoon star anise
Salt-free Seasoning
- 1 Tablespoon garlic powder
- 1 teaspoon dried basil
- 1 teaspoon dried parsley flakes
- 1 teaspoon dried thyme
- 1 teaspoon dried savory
- 1 teaspoon dried marjoram
- 1 teaspoon onion powder
- 1 teaspoon rubbed sage
- 1 teaspoon ground mace
- 1 teaspoon pepper
- ⅛ teaspoon cayenne pepper
Soul Food Seasoning
- 3 Tablespoons onion powder
- 3 Tablespoons garlic powder
- 2 teaspoons cayenne pepper
- 1 Tablespoon chili powder
- 1 Tablespoon paprika
- 1 teaspoon black pepper
- 1 teaspoon thyme
Ranch
- 1 Tablespoon parsley
- 1 Tablespoon chives
- 1 Tablespoon dill weed
- 2 teaspoons garlic powder
- 2 teaspoons onion flakes
- 2 teaspoons onion powder
- ½ teaspoon ground pepper
Instructions
- Stir or shake ingredients together.
- Store in a closed small container. Seasonings will stay fresh for 3-6 months.
Tips
- Taco seasoning is delicious with ground beef, turkey, chicken, pork, shrimp and fish.
- Use curry seasoning in soups and stews, rice, beans, vegetables, and chicken salad.
- Use Italian seasoning with homemade pizza, in spaghetti sauce, or meatballs.
- It is also excellent with chicken breast, pork loin, roasted tomatoes, potatoes, mixed vegetables, marinades, and dressings.
- Ranch seasoning is good to use in yogurt dips, pasta salad, chicken, shrimp, and ranch dressing.
- Soul food seasoning is tasty with chicken, pork, beef, seafood, roasted potatoes and vegetables, soups and stews.
- Asian blend seasoning tastes great with stir fry using beef, chicken, or tofu and vegetables. It is also good with rice or noodle dishes.
How do you like to spice up your food?
