24-Hour Crisis Hotline: (877)SAFEGBC or (877)723-3422 Mental Health & Substance Abuse Issues

6502 Nursery Drive, Suite 100
Victoria, TX 77904
(361)575-0611
(800)421-8825
Fax: (361)578-5500

Nutrition
Resources
Basic InformationLatest News
E. Coli Outbreak Spurs Packaged Salad WarningMore Than 100 E. Coli Illnesses Now Linked to Romaine LettuceAHA News: Vegan Diet May Decrease Heart Disease, Stroke Risk in African AmericansHealth Tip: Five Exercise and Nutrition MythsMore E. coli Illnesses Linked to Tainted Romaine LettucePlay It Safe With Holiday FoodsAHA News: Sweet Potatoes Are a Holiday Dish to Be Thankful ForAHA News: Regular Fasting Could Lead to Longer, Healthier LifeDon't Eat Romaine Lettuce Grown in Salinas, Calif., Due to E. Coli: FDADon't Let Salmonella Make Your Thanksgiving a TurkeyPackaged Caesar Salad Suspected as Possible Source in E. coli OutbreakMore U.S. Kids Are Shunning Sweetened DrinksHealth Tip: Thanksgiving and Your Heart HealthHealth Tip: Eat for Now, and the FutureHealth Tip: How to Safely Roast a Turkey'Meatless Monday' Can Help Change Diets for GoodExperimental Injection May Protect Against Peanut AllergyUltra-Processed Foods May Fast Track You to Heart TroubleA Tasty and Nutritious Way to Prepare FishThe Healthiest Condiment You've Never Heard OfHow to Make a Lighter Layer CakeAHA News: Your Eating-On-The-Job Problems, SolvedOne Dead, 8 Hospitalized in Salmonella Outbreak Tied to Ground BeefWhen You Eat May Matter More Than What You Eat: StudyMake a Plan for Gardening Next Spring With Your KidsTry This Easy Pumpkin Dessert for HalloweenConsumers' Orders Changed Slightly After Calorie Counts Added to MenusTry This Healthy Autumn Apple DessertFast-Food Outlet in Neighborhood Could Mean Heavier Kids: StudyBan on Sale of Sugary Drinks Trimmed Employees' WaistlinesA Lighter, Healthier Version of Baked Crab DipGiving Up One Food Will Help Your Health -- and the PlanetToo Much Salt Might Make You Gain WeightPediatricians' Group Calls for More Research on Artificial SweetenersCould More Coffee Bring a Healthier Microbiome?Health Tip: Living With Nut AllergyTry These Homemade Chocolate Treats for HalloweenMore TV, Smartphone Time Means More Sugary Drinks for TeensBanned Trans Fats Linked to Higher Dementia Risk: StudyDon't Be Fooled By Foods That Sound Healthy But Aren'tHealth Tip: Understanding Omega-3 Fatty AcidsMaking a Lighter Chicken ParmesanHow to Get the Fruit and Veggies You Need Without Busting the BudgetCooking With GreensHow to Make Your Own Healthy Chicken TendersMillet: A Whole Grain You Might Be OverlookingNone of Top-Selling Kids' Drinks Meet Experts' Health RecommendationsPut Safety First When Planning to Pack Food-to-GoHow to Spice Up Everyday OatmealWhat Foods Are Most Likely to Cause Acne Breakouts?
Questions and AnswersLinks
Related Topics

Wellness and Personal Development

Get Spicy With Homemade No-Salt Seasonings

HealthDay News
by By Len Canter
HealthDay Reporter
Updated: Sep 6th 2019

new article illustration

FRIDAY, Sept. 6, 2019 (HealthDay News) -- Spices add not only great flavor to foods, but also micronutrients for a healthy diet.

Spice blends can be especially zesty, but many on grocery store shelves are loaded with sodium, which can spike your salt intake and detract from the spices' benefits. Mix your own blends instead.

A very versatile mix is taco seasoning. It's great for marinating meat, adding depth to chili, using as a dry rub on chicken and fish, or instead of salt to flavor a cooked dish.

Dried chili powder is one of the main ingredients in a taco seasoning blend. Chilies give your spice mix a smoky tang. You can pulverize whole dried chilies in a coffee bean grinder or buy them already ground. You'll find many varieties to choose from, including mildly sweet anchos, spicy chipotles and the hotter cayenne and urfa from Turkey. The hotter the chilies, the higher their capsaicin content, a potent anti-inflammatory compound.

Another key ingredient is cumin. Cumin is high in iron and adds an earthy tang, which complements the smoky flavor of chilies. You can buy cumin seeds to grind yourself or buy cumin already ground.

Oregano is a great herb to add to a no-salt blend. It has the highest antioxidant levels of any herb. Use fresh, finely chopped oregano leaves if you plan to use your mix right away or dried if you're making it ahead of time.

A secret ingredient in the following blend is cornstarch. Because it's a thickener, it helps to turn the juices released by foods into a sauce. Leave it out if you'll be using the blend on cooked foods as a salt replacement.

Fast Taco Seasoning

  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons dried onion powder
  • 2 teaspoons dried garlic
  • 1 teaspoon dried oregano or 2 teaspoons fresh
  • 1/4 teaspoon ground cayenne or other hot chili
  • 4 teaspoons cornstarch

Mix all ingredients in a small bowl. Transfer to an airtight container and keep in a cool, dark cabinet for up to two weeks.

Yield: About 1/3 cup or enough to season 2 pounds of meat

More information

The Boston Public Health Commission has more spice blend recipes to make for all types of cuisines.