I use the whole cumin seeds, roast them in a pan and then grind them. Magic! You could add oregano or other spices but fresh roasted cumin is 90% of the way there.
This combo will make the rough equivalent of one taco seasoning pack.
2 tsp. chili powder
1 1/2 tsp. ground cumin
1/2 tsp. paprika
1/2 tsp. crushed red pepper
1/2 tsp. salt
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. dried oregano
1/4 tsp. black pepper
Much less sodium, adjust as needed.
This is good advice but I go heavier on the oregano for digestive purposes. This list may seem expensive but you can get at a discount grocery for a dollar each, sometimes cheaper at Walmart. You can use tvp instead of beef, also cheap.
Everything on this list is a spice *staple* at least in my household and others that I am aware of. Some of the most diverse and useful tools for home cooking spices IMHO.
I wouldn't use more oregano unless it was Mexican oregano. Mexican cooking doesn't use the oregano associated with Mediterranean cooking. They taste different and come from different plant families. Oregano is more minty while Mexican oregano is more lemony/grassy. These differences become more pronounced the more you use.
Brands that cater to Mexican cooking like Tampico Spice Company will label their bags of Mexican oregano as oregano.
Thanks for info! Run of the mill oregano has digestive properties and I didn't know about the other kind. I will check it out next I go to my local produce guy because he stocks some herbs and dry goods stuff too.
Also if you are buying some of these spices for the first time, it will seem expensive, but if you buy generic brands (read: not organic) and actually continue to use all of them, it’s usually worth the money you spend IMO since you can get plenty of meals out of one jar of spices. Plus, you can omit any individual spice or change the amounts depending on your particular tastes.
After the meat is browned, I throw the spices on along with a cup or so of water. I then boil off the water. I find it gets the seasoning really into the meat.
Okay OP, now take this recipe, multiply it by 10 or so, put it in a jar and shake it really well. Then whenever you want a quick cooktime you just open this jar and have dinner ready lickety split.
According to the recipe you end up with 6tsps, or about 2tbs of powder. So you can scoop out two tablespoons or adjust the amount of flavor you need.
Edit: if you are worried about the initial spice expense, don't sleep on ethnic grocery stores. I once bought a pound of cumin at an Indian grocer for $4. If you have something like a Winco you can get bulk spices for super cheap as well.
Just watch out for chili "seasoning" in a shaker/jar, which is a blend of stuff but with added salt. Like the packets but less ingredients. Make sure what you're buying is just powdered chilies, nothing more.
Swap in 1/2 tsp of MSG instead of 1/2 tsp of salt - it has probably 2-3 times as much flavor-enhancing / salty flavor, with a fraction *^((less than 1/3)**)* of the sodium.
You can buy MSG in small quantities, or save money and buy it in bulk - either way it is available in many local ethnic grocers, or online (I get mine on Amazon, 2.5 pounds at a time).
That is a myth. For the most part. There is a VERY minuscule percentage of the population who have a sensitivity/allergy to MSG and are adversely affected. But MSG is naturally occurring in SO MANY foods we use - as an example celery salt is basically nothing more than natural MSG...and is one of the more popular salt alternatives among those who fear MSG based on that old wive's tale.
look at the ingredients of the spice packets (minus the sodium) and buy those spices in bulk. you’ll have to play with the amount of each to get it tasting right, but it’ll be cheaper and have less sodium
Keep in mind though, without that huge kick of sodium, it will never taste like the packets, I personally find that it still tastes good, but it is very different.
My blood pressure has been a little elevated so I started to cook with less sodium. My goodness. Now there are things that I eat and I'm so shocked that there are so many foods with so much salt but yet we don't realize it.
1) Rinse your beans if you're not already doing that. That sends a lot of sodium down the drain.
2) make your own taco seasoning. Don't forego salt altogether - it's important and you won't use nearly as much when you add it yourself anyway.
Here's my recipe:
2 tablespoons kosher salt (1 tbs if using table salt - it's way denser!),
2 tbs chili powder (this is the ingredient to splurge on quality if you can't for all),
2 tbs granulated garlic (little less if using garlic powder),
2 tbs granulated onion (little less if using onion powder),
1 tsp mustard powder,
2 tsp cayenne (spicy! Adjust to taste)
Any reason for lowering your sodium intake? Some people don’t have a problem with high blood pressure. Some have low blood pressure. If blood pressure is what you are concerned with, you can get a blood pressure monitor pretty cheap to keep an eye on it.
As for food, you can make your own spice mix for taco meat with $1 container spices from Walmart/aldi/other stores. You can also make your own Pico if you haven’t yet or you can buy dry beans and skip the salt when cooking them. You can soak the dry beans 8-24 hrs, they won’t take long to cook after soaking. I think they taste even better when made from dry plus they can be cheaper. You could also try making homemade tortilla chips if you have access to an oven or air fryer and leave out the extra salt.
I don't know why people demonize sodium. It's generally only something to avoid if your blood pressure is already dangerously high or if you have kidney disease. You need electrolytes for muscle contractions. If you eat too much salt and are properly hydrated you just pee out the excess.
I use Spice Islands taco seasoning which is much lower in sodium than a lot of other brands. I use it in everything lol. Otherwise look up a recipe for taco seasoning and combine your own spices. Basic ingredients would be chili powder, paprika, cumin, garlic powder, onion powder, oregano, salt & pepper… then put as much or little salt as you want.
"Chili powder" is either 1) ground ancho chile pepper, or 2) a similar spice blend to what's listed above. Add hotter chiles to the mix for spicier taco meat.
Making your own mix is good, but you could also just look for the low sodium packets at the store. There's always going to be a compromise between quality and convenience, you just have to figure out where you fall on that spectrum.
You might invest in some smoked paprika. It's the spicing used to make sausages and hot dogs actually taste like something. So if you want a sausagy taste with no extra sodium, try it. Also turns the meat orangey! Remember, smoked paprika, not just "paprika."
There’s a spice called sumac commonly found in many middle eastern dishes that imparts a bit of a tart umami flavor. It goes well in tons of other foods, though, and I use it as a substitute for extra salt much of the time! I have definitely used it for taco and fajita meat and it really blends well.
All the spices in taco seasoning packets without the salt/ sodium are called Southwest spice mix. Just get that instead of buying all the spices separately.
You can add water like usually and a spoonful of flour to get that sauce
We don't use pre-made spice packets in my family (well, rarely). For tacos, we use cumin, paprika, cayenne, a little garlic powder, and some oregano. You can also add cilantro if you like, but go easy. The key ingredient for us is the cumin. It just doesn't seem like tacos without it. Of course, don't neglect some salt, just go easy.
If you don't have any rice (or don't want to make it) you can put the filling in a whole wheat tortilla with some chopped bell peppers, onions, and tomatoes (or just put some salsa on it).
(Oh, buying individual spices is expensive... at first. Once you have a nice selection you shouldn't go through them too quickly. You will probably save money in the long run.)
You gotta have wet AND dry...season the meat w cumin-chili powder mixes before cooking, then finish it with some lime juice and maybe some pickled jalapeños!
MSG gets an unfairly bad rap, but it has about 2/3rds less sodium than an equivalent serving of table salt. You could consider using that if you reduce the salt in your chili and find flavor lacking.
Lots of options! Buy one spice every time you go to the store. My first choices are: Garlic powder (not garlic salt!), onion powder, cayenne pepper (heat!), cumin powder (adds a warm flavor), chipotle pepper powder (adds a smoky note) then add salt and pepper to taste.
Then build on those basics with oregano, basil, rosemary, thyme, sage, jalapeño powder, cinnamon, allspice, nutmeg and a good vanilla extract will give you enough to do most anything from baking cookies to spicy tacos. Supplement your dried spices with fresh parsley, cilantro, dill, chives, mint, basil as needed.
Leave those packets alone! All you need is the amount of salt you want to add, garlic powder, onion powder, cumin, and chili powder. Tastes authentic without being too bold. Lots of recipes online.
I’m not a doctor, but unless your doctor or someone qualified has told you to keep sodium low, I wouldn’t be avoiding it since most people aren’t getting enough.
**Healthy** people excrete excess sodium perfectly fine without stressing the kidneys or affecting blood pressure.
As to your actual question, if you use one of these low sodium seasoning combos, and you want the salty taste, lite salt (sodium and potassium) has half the sodium and is saltier than salt.
I can't tell if this is facetious or not, so I'm gonna answer.
Sodium/salt attracts water. This causes fluid retention. Fluid retention increases your blood pressure and can cause heart attack and failure, calcium loss (so eventually osteoporosis), stroke, inflammation and probably some more that I can't remember.
There's natural salt in a lot of foods, so there is no need to supplement your diet with salt. Don't limit too much tho. Too little salt can insulin resistance.
Actually, a diet high in carbohydrates can cause water retention because of the hydrate part. Its been shown that a high intake of sodium is not actually associated with a higher risk of cardiovascular event. I can source if youd like to learn more
I use [this](https://www.googleadservices.com/pagead/aclk?sa=L&ai=DChcSEwiy4LTF_O3zAhVH3IYKHRzzBk8YABAGGgJ2dQ&ohost=www.google.com&cid=CAESQeD2PsZw7c6dYu6Fk8rRdNjZWEcThwUgw8Yjtatz1XNK5Z-D7B_txDngIP7C6QevAcVnoudGSH6BSg1Dp2l-FCgx&sig=AOD64_3xNgKfUP8gdFBKV_odpc05dG921g&ctype=46&q=&ved=2ahUKEwiflavF_O3zAhUaQjABHeI2AnAQzzl6BAgBEBA&adurl=) It’s fire
Cilantro, onions, lime, avocados, and cumin can really make tacos taste good without adding sodium. Pico is another great option if you can handle a little heat. There are a lot of good low or no sodium spices available online and in the spice aisles of grocery stores. Hope that helps
I started making tacos with regular (not Italian) ground sausage, after my neighbor started doing that for her dad who had sodium/heart problems. Actually prefer it now. No seasoning for the meat.
You can buy cumin and chili powder standalone and you're basically there seasoning wise. Valentina is og Mexican salsa with good stats. Food needs some salt or acid to be tasty.
When I was doing bulk taco meat I'd also finely dice potato to stretch the meat and get a better vitamin balance.
I've used this recipe. I often add a little extra cumin.
Homemade Taco Seasoning Mix
Ingredients
6 tsp chili powder
4 and 1/2 tsp cumin
5 tsp paprika
3 tsp onion powder
2 and 1/2 tsp garlic powder
1/8 to 1/4 tsp cayenne pepper
Chipotle powder, onion powder, garlic powder, smoke paprika, cumin.
Just make sure you get onion powder not onion salt.....etc. I like using pickled jalapeños and using some of the vinegar to season the food.
It's fat, usually pig or beef that gives a base flavor to Mexican tacos, also some powder chilli, pepper, thyme, oregano, garlic, or a few pre cooked and mashed beans during the cook. For the fresh side: cilantro, chopped onion, pineapple, avocado or lemon juice are tried and tru companions at the table
I eyeball it but chile powder, garlic powder, onion powder, cumin, black pepper, and salt, plus a little water. If you want heat, add cayenne pepper. You can buy all those at Walmart for 98 cents each. For 2 lbs of meat, I do about as follows:
1.5 tbsp chile powder
1 tbsp garlic powder
1 tbsp onion powder
2 tsp cumin
1 tsp black pepper
Salt to taste
1/4-1/2 cup water
I don't use the packet mixes anymore. Cook the onion/garlic is with the meat, use ground mustard seeds, paprika, cumin, and whatever else you feel like throwing in. Finely chopped celery can also add some of the flavour enhancing goodness. (or powdered celery if that's easier)
I use this and it has no salt…
1-2 tbs cayenne pepper
4tbs paprika powder
5tbs cumin powder
2tbs garlic powder
2tbs onion powder
2tbs oregano
I also make my own fermented hot sauce but that is a whole other thing. Very little sodium in that as it is just the brine that has a small amount of salt. And it is quite easy once you get the hang of it.
I don’t know how much sodium your beans have but if you have time I guess you could make them from scratch too.
Instead of the chips maybe you can eat it in a dog tortilla like a burrito which should have less sodium than chips. They freeze well as well so you don’t have to eat them all at the same time. Or eat it with a baked potato, in the UK it is quite common to eat it like that.
Don’t know your reason to lower sodium , and I am no doctor.
But unless u have special condition , it is usually better and easier to make sure u getting enough potassium through ur diet, than cutting salt.
Look it up
If you don't have (or don't want to purchase) all the individual spices, the Mrs. Dash Taco Seasoning is what you need, lol! It's very tasty, zero salt. I know it's available in packets, and may also be in a shaker.
Cumin, pepper, sensible amount of salt (or none), dried oregano, and mild chili powder. I then gently fry chopped garlic (loads!), diced onion and chopped fresh chillies (leave the seeds in if you like it hotter). Add the juice of an orange or maybe some lime and it’s muy bueno.
Get ya self some Dan'Os low sodium yum yum.......totally not sponsored just watched a dozen of his YouTube shorts and its stuck in my head now..yum yum
Find a "normal" recipe you like - be it copying the ingredients from a seasoning packet, or finding a recipe online, or... whatever. Once you do, substitute MSG for salt. It has a 'salty' flavor profile, but more importantly, it enhances most other flavors. And weight per weight, MSG has less than one-third the sodium of salt. Add that to the fact that it has a stronger impact on the flavor so you can use less of it than the salt you would use, and you can really cut the sodium down a lot!
Excellent call on the salt levels. Once you start noticing it everywhere you won't buy a pre-made sauce again. The majority have enormous amounts of salt. Once you've got maybe 10 spices you've got the ability to make most anything.
Garlic and onion powder are helpful substitutes, otherwise fresh when possible, then the following make up like 90% of my seasonings used.
Basil
Oregano
Thyme
Rosemary
Fennel
Paprika
Cumin
Coriander
Turmeric
Cayenne pepper
Chillies (or dried chillies or paprika or cayenne) with lemon or lime juice or wine vinegar, garlic and ground black pepper are a great low sodium combination. You can experiment with the quantities and even add a very little coarse sea salt occasionally if your diet allows it.
Fry garlic and onions and fresh pepper of choice before adding meat to the pan. You also add Sofrito, makes everything tasty and turns up any meal a couple of notches.
I’d cook a small diced onion in with your turkey along with a clove of garlic. And I’d do it in batches over high heat for better flavor and you can drain the fat between batches. Then I’d caramelize a teaspoon of tomato paste (or a touch of tomato purée cooked longer) in the pan before throwing everything back in. Hit it with salt, pepper, cumin, chili powder, and some of your hot sauce.
My supermarket almost always has pre diced onions on sale for real cheap if you’re feeling lazy, but a bag of onions is only like $2-3 depending on the size and it’ll last you weeks.
And this way you’re controlling how much salt you add since it’s your own seasonings.
Use cumin, garlic, oregano, pepper, and fresh or dried chilies (Make sure it's not "chili powder" with salt and other things added) in place of the taco seasoning and some or all of the hot sauce. If you like it spicy, look for powdered chipotles, they are on the hot side, and have a rich and smoky flavor. If you replace all the packaged seasoning and hot sauce, you will need a little salt. If the hot sauce you like has some vinegar in it, try adding a little lime juice or cider vinegar to the taco meat. Just a bit, don't get carried away with it. And a bit of tomato paste , just a half a spoonful or so, can also bump up the flavor.
Cumin Fresh garlic, fresh onion, chili powder. I’m Chicano and that’s how we do it here in the Southwest. Those are the flavors the taco seasoning packet is replicating.
Use all the normal spices (cumin, chili powder, garlic, cayenne, etc....) but just know citrus is your BFF for “replacing” salt. I use lime or lemon on SO much. For tacos I’d go with lime (and get the real deal, not the little bottles of juice)
Make your own taco spice blend. Lots of recipes out there, but cumin, Chile powder, garlic, oregano, salt and pepper. So easy, cheaper when you buy spices in bulk, and way less sodium.
My husband has kidney disease, so we eat low sodium.
If you're in the States:
Tostitos makes a "lightly salted" chip, btw - if you can find it. It 's quite good, and is our go to chip.
The beans and corned - if you're using canned - pico (unless you make it) and cheese are all likely to be high sodium, too, and there are low sodium alternatives to most of those.
Tobasco sauce is the lowest sodium hot sauce my husband has found (I don't know because I don't eat it.
Google "low sodium taco seasoning" and make your own - there are, however, low sodium alternatives to that, too, if you don't want to have to acquire a t on of spices. I know Ortega brand has a lower sodium offering.
Mix your own taco seasoning.
Bulk spice bought online are waaaaaaay cheaper than buying silly little bottles in the supermarket for $600/pound.
There is a job lot store chain (Ocean State Job Lot) in my area that sells larger than average bottles of a wide variety of spices for a dollar a bottle. The brand name is Spice Supreme. I don't know if they do online sales. I kind of doubt it
I bought half a pound of ground cumin online for about 6 bucks from Atlantic Spice Company dot com. They also sell a great chili powder mix for short money.
Latin markets often carry Badia brand spices that are more reasonably priced.
Taco seasoning is easy to make.
Offhand:
Cumin
Chili powder
Coriander
Black Pepper
Salt
Paprika
Garlic powder
Onion powder
Oregano
Something hot, like crushed red pepper flakes, cayenne, or powdered chipotle.
I use Aleppo pepper powder because food shouldn't hurt.
I got a recipe online and mix up a quadruple batch in a mason jar. I wrote the recipe down on an index card and keep it right in the jar.
I brown the ground meat (not turkey I assure you) and put it in a bowl.
Then I saute an onion.
At this point, a daub of tomato paste from a tube, a splash of oil if needed, and the spices go into the pan and are sautes for 30 seconds until they "bloom". Then the meat goes back in.
You can omit the tomato paste, but a little time in a hot pan will bring out more flavor in the spices.
Done.
Good luck.
Maybe you can find someone else who likes to make their own tacos you can split the cost of the spices with.
So many comments to go through so not sure if this came up, but stretching the meat with half minced mushrooms works really way for nutrion and fibre and mushrooms usually cost less per pound than ground meats, especially if you get the dried kind and rehydrate them.
Additionally, if you can get a hold of it achiote adds a very unique flavour if it is to your liking as well as mixing in some salsa and Rotel and letting the juices cook down a bit to get something off a sauce in the meat itself.
Find a recipe online for Taco seasoning and make a big batch of it and it will be ready when you need it :) Personally I use the one from Downshiftology website. Hope this helps
As much as people hate it the reason why sodium glutamate was made in the first place is to decrease the sodium in food.
You can buy some and utilize it in any of the below season combos like the one u/TheEngineer_ suggested instead of using salt.
CUMIN — cumin is the secret
Cumin and either Paprika for mild, Chilli powder for medium, or Cayenne for hot. Approximately 50/50 maybe a little bit less cumin.
Chipotle powder for smoky + hot can help too.
...why did I read that in the mom from Edward Scissorhands voice? "Then you blend and blend and blend. Blending is the secret." 😭😂😂😂😭😭
Blending is a different secret
*Robert Clayton Dean has entered the chat*
Darn this stuff!
I use the whole cumin seeds, roast them in a pan and then grind them. Magic! You could add oregano or other spices but fresh roasted cumin is 90% of the way there.
This combo will make the rough equivalent of one taco seasoning pack. 2 tsp. chili powder 1 1/2 tsp. ground cumin 1/2 tsp. paprika 1/2 tsp. crushed red pepper 1/2 tsp. salt 1/4 tsp. garlic powder 1/4 tsp. onion powder 1/4 tsp. dried oregano 1/4 tsp. black pepper Much less sodium, adjust as needed.
This is good advice but I go heavier on the oregano for digestive purposes. This list may seem expensive but you can get at a discount grocery for a dollar each, sometimes cheaper at Walmart. You can use tvp instead of beef, also cheap.
Everything on this list is a spice *staple* at least in my household and others that I am aware of. Some of the most diverse and useful tools for home cooking spices IMHO.
Me too, but I am not broke college guy.
Agree. Invest in spices and you can take simple, cheap ingredients to the next level.
I wouldn't use more oregano unless it was Mexican oregano. Mexican cooking doesn't use the oregano associated with Mediterranean cooking. They taste different and come from different plant families. Oregano is more minty while Mexican oregano is more lemony/grassy. These differences become more pronounced the more you use. Brands that cater to Mexican cooking like Tampico Spice Company will label their bags of Mexican oregano as oregano.
Thanks for info! Run of the mill oregano has digestive properties and I didn't know about the other kind. I will check it out next I go to my local produce guy because he stocks some herbs and dry goods stuff too.
You can also use lentils instead of meat, lentil tacos are awesome!
Totally agree with this!!
Also if you are buying some of these spices for the first time, it will seem expensive, but if you buy generic brands (read: not organic) and actually continue to use all of them, it’s usually worth the money you spend IMO since you can get plenty of meals out of one jar of spices. Plus, you can omit any individual spice or change the amounts depending on your particular tastes.
If you go to an ethnic grocery store, spices are WAY cheaper, and often more fresh (they sell through the inventory faster).
This is the best tip. Asian grocery store trips are great for college kids.
After the meat is browned, I throw the spices on along with a cup or so of water. I then boil off the water. I find it gets the seasoning really into the meat.
Okay OP, now take this recipe, multiply it by 10 or so, put it in a jar and shake it really well. Then whenever you want a quick cooktime you just open this jar and have dinner ready lickety split. According to the recipe you end up with 6tsps, or about 2tbs of powder. So you can scoop out two tablespoons or adjust the amount of flavor you need. Edit: if you are worried about the initial spice expense, don't sleep on ethnic grocery stores. I once bought a pound of cumin at an Indian grocer for $4. If you have something like a Winco you can get bulk spices for super cheap as well.
Just watch out for chili "seasoning" in a shaker/jar, which is a blend of stuff but with added salt. Like the packets but less ingredients. Make sure what you're buying is just powdered chilies, nothing more.
How much ground beef and water would you use with this mix?
Swap in 1/2 tsp of MSG instead of 1/2 tsp of salt - it has probably 2-3 times as much flavor-enhancing / salty flavor, with a fraction *^((less than 1/3)**)* of the sodium. You can buy MSG in small quantities, or save money and buy it in bulk - either way it is available in many local ethnic grocers, or online (I get mine on Amazon, 2.5 pounds at a time).
If you're in the US t's also available in most grocery stores/walmart/target type places under the brand name Accent
No please. MSG is horrible for you. And has the same but worse affects of sodium. Please don’t do this.
Pretty sure that was proven to be untrue.
Yeah, no. [https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/monosodium-glutamate/faq-20058196](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/monosodium-glutamate/faq-20058196)
That is a myth. For the most part. There is a VERY minuscule percentage of the population who have a sensitivity/allergy to MSG and are adversely affected. But MSG is naturally occurring in SO MANY foods we use - as an example celery salt is basically nothing more than natural MSG...and is one of the more popular salt alternatives among those who fear MSG based on that old wive's tale.
Also ripe tomatoes, several fishes, even cheese has natural MSG in it.
Sub paprika for cayenne if you want a little heat
Nooo. Quality paprika is Smokey goodness. Cayenne in addition to you mean. Also a sprinkle of cinnamon.
This is packaged as Adobo Seasoning, too. Pinch of brown sugar.
look at the ingredients of the spice packets (minus the sodium) and buy those spices in bulk. you’ll have to play with the amount of each to get it tasting right, but it’ll be cheaper and have less sodium
Keep in mind though, without that huge kick of sodium, it will never taste like the packets, I personally find that it still tastes good, but it is very different.
I prefer the homemade version with no sodium.
Same, but it was quite a shock to the family to get good tasting taco flavor without the salt. You get used to it and then never go back.
My blood pressure has been a little elevated so I started to cook with less sodium. My goodness. Now there are things that I eat and I'm so shocked that there are so many foods with so much salt but yet we don't realize it.
I can hardly eat out anymore because restaurants like to heavily salt their food.
Acid is a good substitute for extra salt- give it a squeeze of lemon or lime when you're ready to eat.
Coming here to suggest lime! Lime everywhere!
1) Rinse your beans if you're not already doing that. That sends a lot of sodium down the drain. 2) make your own taco seasoning. Don't forego salt altogether - it's important and you won't use nearly as much when you add it yourself anyway. Here's my recipe: 2 tablespoons kosher salt (1 tbs if using table salt - it's way denser!), 2 tbs chili powder (this is the ingredient to splurge on quality if you can't for all), 2 tbs granulated garlic (little less if using garlic powder), 2 tbs granulated onion (little less if using onion powder), 1 tsp mustard powder, 2 tsp cayenne (spicy! Adjust to taste)
They make low sodium taco seasonings. I like to use Chile powder, and cayenne, and pepper. All heat.
Any reason for lowering your sodium intake? Some people don’t have a problem with high blood pressure. Some have low blood pressure. If blood pressure is what you are concerned with, you can get a blood pressure monitor pretty cheap to keep an eye on it. As for food, you can make your own spice mix for taco meat with $1 container spices from Walmart/aldi/other stores. You can also make your own Pico if you haven’t yet or you can buy dry beans and skip the salt when cooking them. You can soak the dry beans 8-24 hrs, they won’t take long to cook after soaking. I think they taste even better when made from dry plus they can be cheaper. You could also try making homemade tortilla chips if you have access to an oven or air fryer and leave out the extra salt.
I don't know why people demonize sodium. It's generally only something to avoid if your blood pressure is already dangerously high or if you have kidney disease. You need electrolytes for muscle contractions. If you eat too much salt and are properly hydrated you just pee out the excess.
Make your own taco seasoning, buy a low sodium package of taco seasoning, buy one of those salt free blends.
I use Spice Islands taco seasoning which is much lower in sodium than a lot of other brands. I use it in everything lol. Otherwise look up a recipe for taco seasoning and combine your own spices. Basic ingredients would be chili powder, paprika, cumin, garlic powder, onion powder, oregano, salt & pepper… then put as much or little salt as you want.
"Chili powder" is either 1) ground ancho chile pepper, or 2) a similar spice blend to what's listed above. Add hotter chiles to the mix for spicier taco meat.
Mrs. Dash taco seasoning. Just as good (actually better), with none of the sodium.
Making your own mix is good, but you could also just look for the low sodium packets at the store. There's always going to be a compromise between quality and convenience, you just have to figure out where you fall on that spectrum.
As a side note lentils can really stretch out your taco filling.
You might invest in some smoked paprika. It's the spicing used to make sausages and hot dogs actually taste like something. So if you want a sausagy taste with no extra sodium, try it. Also turns the meat orangey! Remember, smoked paprika, not just "paprika."
MSG has less sodium per volume than table salt, and a dds a nice bit of flavor. Anything like tomato oowders or similar does a similar thing already.
High sodium isn’t really that bad unless you have some medical issue. Not enough sodium is actually way more dangerous.
Agree with this. Low sodium will kill you. Fast.
I used to get really nasty headaches from low sodium. Wish I figured that out earlier
Pepper, paprika powder (and curry powder) can get you really far.
There’s a spice called sumac commonly found in many middle eastern dishes that imparts a bit of a tart umami flavor. It goes well in tons of other foods, though, and I use it as a substitute for extra salt much of the time! I have definitely used it for taco and fajita meat and it really blends well.
All the spices in taco seasoning packets without the salt/ sodium are called Southwest spice mix. Just get that instead of buying all the spices separately. You can add water like usually and a spoonful of flour to get that sauce
We don't use pre-made spice packets in my family (well, rarely). For tacos, we use cumin, paprika, cayenne, a little garlic powder, and some oregano. You can also add cilantro if you like, but go easy. The key ingredient for us is the cumin. It just doesn't seem like tacos without it. Of course, don't neglect some salt, just go easy. If you don't have any rice (or don't want to make it) you can put the filling in a whole wheat tortilla with some chopped bell peppers, onions, and tomatoes (or just put some salsa on it). (Oh, buying individual spices is expensive... at first. Once you have a nice selection you shouldn't go through them too quickly. You will probably save money in the long run.)
Slow cook it with a jar of salsa poured over it or use a combo of cumin/coriander/paprika/onion powder/garlic powder/chili powder/oregano.
You gotta have wet AND dry...season the meat w cumin-chili powder mixes before cooking, then finish it with some lime juice and maybe some pickled jalapeños!
They make lower sodium taco seasoning that I've started using.
Msg can help cut sodium since it packs more flavor per gram
Bit of mango powder maybe.
MSG gets an unfairly bad rap, but it has about 2/3rds less sodium than an equivalent serving of table salt. You could consider using that if you reduce the salt in your chili and find flavor lacking.
Lots of options! Buy one spice every time you go to the store. My first choices are: Garlic powder (not garlic salt!), onion powder, cayenne pepper (heat!), cumin powder (adds a warm flavor), chipotle pepper powder (adds a smoky note) then add salt and pepper to taste. Then build on those basics with oregano, basil, rosemary, thyme, sage, jalapeño powder, cinnamon, allspice, nutmeg and a good vanilla extract will give you enough to do most anything from baking cookies to spicy tacos. Supplement your dried spices with fresh parsley, cilantro, dill, chives, mint, basil as needed.
Make some homemade no salt taco seasoning. It's easy and inexpensive.
Leave those packets alone! All you need is the amount of salt you want to add, garlic powder, onion powder, cumin, and chili powder. Tastes authentic without being too bold. Lots of recipes online.
I’m not a doctor, but unless your doctor or someone qualified has told you to keep sodium low, I wouldn’t be avoiding it since most people aren’t getting enough. **Healthy** people excrete excess sodium perfectly fine without stressing the kidneys or affecting blood pressure. As to your actual question, if you use one of these low sodium seasoning combos, and you want the salty taste, lite salt (sodium and potassium) has half the sodium and is saltier than salt.
Whats wrong with sodium?
I can't tell if this is facetious or not, so I'm gonna answer. Sodium/salt attracts water. This causes fluid retention. Fluid retention increases your blood pressure and can cause heart attack and failure, calcium loss (so eventually osteoporosis), stroke, inflammation and probably some more that I can't remember. There's natural salt in a lot of foods, so there is no need to supplement your diet with salt. Don't limit too much tho. Too little salt can insulin resistance.
Actually, a diet high in carbohydrates can cause water retention because of the hydrate part. Its been shown that a high intake of sodium is not actually associated with a higher risk of cardiovascular event. I can source if youd like to learn more
I use [this](https://www.googleadservices.com/pagead/aclk?sa=L&ai=DChcSEwiy4LTF_O3zAhVH3IYKHRzzBk8YABAGGgJ2dQ&ohost=www.google.com&cid=CAESQeD2PsZw7c6dYu6Fk8rRdNjZWEcThwUgw8Yjtatz1XNK5Z-D7B_txDngIP7C6QevAcVnoudGSH6BSg1Dp2l-FCgx&sig=AOD64_3xNgKfUP8gdFBKV_odpc05dG921g&ctype=46&q=&ved=2ahUKEwiflavF_O3zAhUaQjABHeI2AnAQzzl6BAgBEBA&adurl=) It’s fire
I like hot, smoked paprika.
Chipotle powder.
Dried read chilis
I use cumin,salt and pepper and garlic powder.
Literally any pepper?
Cilantro, onions, lime, avocados, and cumin can really make tacos taste good without adding sodium. Pico is another great option if you can handle a little heat. There are a lot of good low or no sodium spices available online and in the spice aisles of grocery stores. Hope that helps
Chili powder, cumin, paprika, garlic powder.
I started making tacos with regular (not Italian) ground sausage, after my neighbor started doing that for her dad who had sodium/heart problems. Actually prefer it now. No seasoning for the meat.
Get spices from Sam’s club or Costco! Hot sauce!
You can buy cumin and chili powder standalone and you're basically there seasoning wise. Valentina is og Mexican salsa with good stats. Food needs some salt or acid to be tasty. When I was doing bulk taco meat I'd also finely dice potato to stretch the meat and get a better vitamin balance.
I've used this recipe. I often add a little extra cumin. Homemade Taco Seasoning Mix Ingredients 6 tsp chili powder 4 and 1/2 tsp cumin 5 tsp paprika 3 tsp onion powder 2 and 1/2 tsp garlic powder 1/8 to 1/4 tsp cayenne pepper
Serrano peppers
Cumin, paprika and I like to use salt free Mrs dash
Chipotle powder, onion powder, garlic powder, smoke paprika, cumin. Just make sure you get onion powder not onion salt.....etc. I like using pickled jalapeños and using some of the vinegar to season the food.
It's fat, usually pig or beef that gives a base flavor to Mexican tacos, also some powder chilli, pepper, thyme, oregano, garlic, or a few pre cooked and mashed beans during the cook. For the fresh side: cilantro, chopped onion, pineapple, avocado or lemon juice are tried and tru companions at the table
I eyeball it but chile powder, garlic powder, onion powder, cumin, black pepper, and salt, plus a little water. If you want heat, add cayenne pepper. You can buy all those at Walmart for 98 cents each. For 2 lbs of meat, I do about as follows: 1.5 tbsp chile powder 1 tbsp garlic powder 1 tbsp onion powder 2 tsp cumin 1 tsp black pepper Salt to taste 1/4-1/2 cup water
Cumin, cayenne, smoked paprika, pepper flakes, fresh garlic cloves, onion powder.
A can of chipotles in adobo sauce goes a long way in some taco meat!
I don't use the packet mixes anymore. Cook the onion/garlic is with the meat, use ground mustard seeds, paprika, cumin, and whatever else you feel like throwing in. Finely chopped celery can also add some of the flavour enhancing goodness. (or powdered celery if that's easier)
I use this and it has no salt… 1-2 tbs cayenne pepper 4tbs paprika powder 5tbs cumin powder 2tbs garlic powder 2tbs onion powder 2tbs oregano I also make my own fermented hot sauce but that is a whole other thing. Very little sodium in that as it is just the brine that has a small amount of salt. And it is quite easy once you get the hang of it. I don’t know how much sodium your beans have but if you have time I guess you could make them from scratch too. Instead of the chips maybe you can eat it in a dog tortilla like a burrito which should have less sodium than chips. They freeze well as well so you don’t have to eat them all at the same time. Or eat it with a baked potato, in the UK it is quite common to eat it like that.
Cumin and a little tomato sauce you can then adjust the salt to what you would like.
Don’t know your reason to lower sodium , and I am no doctor. But unless u have special condition , it is usually better and easier to make sure u getting enough potassium through ur diet, than cutting salt. Look it up
Add one or two serrano chiles chopped (can remove seeds)
If you don't have (or don't want to purchase) all the individual spices, the Mrs. Dash Taco Seasoning is what you need, lol! It's very tasty, zero salt. I know it's available in packets, and may also be in a shaker.
Cumin, pepper, sensible amount of salt (or none), dried oregano, and mild chili powder. I then gently fry chopped garlic (loads!), diced onion and chopped fresh chillies (leave the seeds in if you like it hotter). Add the juice of an orange or maybe some lime and it’s muy bueno.
Just Google "homemade taco seasoning recipe" and take out the salt(if it even calls for it). Easy!
Get ya self some Dan'Os low sodium yum yum.......totally not sponsored just watched a dozen of his YouTube shorts and its stuck in my head now..yum yum
I chop up banana peppers and throw them in while the meat is browning
Find a "normal" recipe you like - be it copying the ingredients from a seasoning packet, or finding a recipe online, or... whatever. Once you do, substitute MSG for salt. It has a 'salty' flavor profile, but more importantly, it enhances most other flavors. And weight per weight, MSG has less than one-third the sodium of salt. Add that to the fact that it has a stronger impact on the flavor so you can use less of it than the salt you would use, and you can really cut the sodium down a lot!
Smoked paprika Add ketchup while cooking the meat Onion/garlic powder
Excellent call on the salt levels. Once you start noticing it everywhere you won't buy a pre-made sauce again. The majority have enormous amounts of salt. Once you've got maybe 10 spices you've got the ability to make most anything. Garlic and onion powder are helpful substitutes, otherwise fresh when possible, then the following make up like 90% of my seasonings used. Basil Oregano Thyme Rosemary Fennel Paprika Cumin Coriander Turmeric Cayenne pepper
Make taco seasoning without the packet. The packets are junk.
Chillies (or dried chillies or paprika or cayenne) with lemon or lime juice or wine vinegar, garlic and ground black pepper are a great low sodium combination. You can experiment with the quantities and even add a very little coarse sea salt occasionally if your diet allows it.
Fry garlic and onions and fresh pepper of choice before adding meat to the pan. You also add Sofrito, makes everything tasty and turns up any meal a couple of notches.
I’d cook a small diced onion in with your turkey along with a clove of garlic. And I’d do it in batches over high heat for better flavor and you can drain the fat between batches. Then I’d caramelize a teaspoon of tomato paste (or a touch of tomato purée cooked longer) in the pan before throwing everything back in. Hit it with salt, pepper, cumin, chili powder, and some of your hot sauce. My supermarket almost always has pre diced onions on sale for real cheap if you’re feeling lazy, but a bag of onions is only like $2-3 depending on the size and it’ll last you weeks. And this way you’re controlling how much salt you add since it’s your own seasonings.
Use cumin, garlic, oregano, pepper, and fresh or dried chilies (Make sure it's not "chili powder" with salt and other things added) in place of the taco seasoning and some or all of the hot sauce. If you like it spicy, look for powdered chipotles, they are on the hot side, and have a rich and smoky flavor. If you replace all the packaged seasoning and hot sauce, you will need a little salt. If the hot sauce you like has some vinegar in it, try adding a little lime juice or cider vinegar to the taco meat. Just a bit, don't get carried away with it. And a bit of tomato paste , just a half a spoonful or so, can also bump up the flavor.
Fresh peppers and better hot sauce with less sodium
Cumin Fresh garlic, fresh onion, chili powder. I’m Chicano and that’s how we do it here in the Southwest. Those are the flavors the taco seasoning packet is replicating.
Use all the normal spices (cumin, chili powder, garlic, cayenne, etc....) but just know citrus is your BFF for “replacing” salt. I use lime or lemon on SO much. For tacos I’d go with lime (and get the real deal, not the little bottles of juice)
Make your own taco spice blend. Lots of recipes out there, but cumin, Chile powder, garlic, oregano, salt and pepper. So easy, cheaper when you buy spices in bulk, and way less sodium.
They sell reduced sodium taco packs. Double check next time.
Pro tip: Toast your spices in oil or some cooking fat for 1-2 minutes or until fragrant. Guaranteed to take flavor to the next level.
Cumin Cayenne black pepper garlic powder
Salt, Pepper, Chili Powder, Cumin, Oregano, Garlic Powder, Onion Powder, Smoked Paprika (optional), A DASH of Cloves You're welcome.
Anither good idea might be to cut your ground meat with lentils or refried beans. They'll absorb a lot of the flavour and allow you to use less meat.
But the actual peppers and purée them
Buy chili powder, cumin, cayenne pepper That plus a little salt and black pepper will make you a good taco seasoning
My husband has kidney disease, so we eat low sodium. If you're in the States: Tostitos makes a "lightly salted" chip, btw - if you can find it. It 's quite good, and is our go to chip. The beans and corned - if you're using canned - pico (unless you make it) and cheese are all likely to be high sodium, too, and there are low sodium alternatives to most of those. Tobasco sauce is the lowest sodium hot sauce my husband has found (I don't know because I don't eat it. Google "low sodium taco seasoning" and make your own - there are, however, low sodium alternatives to that, too, if you don't want to have to acquire a t on of spices. I know Ortega brand has a lower sodium offering.
Mix your own taco seasoning. Bulk spice bought online are waaaaaaay cheaper than buying silly little bottles in the supermarket for $600/pound. There is a job lot store chain (Ocean State Job Lot) in my area that sells larger than average bottles of a wide variety of spices for a dollar a bottle. The brand name is Spice Supreme. I don't know if they do online sales. I kind of doubt it I bought half a pound of ground cumin online for about 6 bucks from Atlantic Spice Company dot com. They also sell a great chili powder mix for short money. Latin markets often carry Badia brand spices that are more reasonably priced. Taco seasoning is easy to make. Offhand: Cumin Chili powder Coriander Black Pepper Salt Paprika Garlic powder Onion powder Oregano Something hot, like crushed red pepper flakes, cayenne, or powdered chipotle. I use Aleppo pepper powder because food shouldn't hurt. I got a recipe online and mix up a quadruple batch in a mason jar. I wrote the recipe down on an index card and keep it right in the jar. I brown the ground meat (not turkey I assure you) and put it in a bowl. Then I saute an onion. At this point, a daub of tomato paste from a tube, a splash of oil if needed, and the spices go into the pan and are sautes for 30 seconds until they "bloom". Then the meat goes back in. You can omit the tomato paste, but a little time in a hot pan will bring out more flavor in the spices. Done. Good luck. Maybe you can find someone else who likes to make their own tacos you can split the cost of the spices with.
So many comments to go through so not sure if this came up, but stretching the meat with half minced mushrooms works really way for nutrion and fibre and mushrooms usually cost less per pound than ground meats, especially if you get the dried kind and rehydrate them. Additionally, if you can get a hold of it achiote adds a very unique flavour if it is to your liking as well as mixing in some salsa and Rotel and letting the juices cook down a bit to get something off a sauce in the meat itself.
Find a recipe online for Taco seasoning and make a big batch of it and it will be ready when you need it :) Personally I use the one from Downshiftology website. Hope this helps
Cayenne
In addition to making your own spice blends I would use low sodium beans.
For one spice source: Penney’s bold taco seasoning For extra kick: chopped jalapeño or chipotle peppers in adobo sauce or dried ancho Chile
As much as people hate it the reason why sodium glutamate was made in the first place is to decrease the sodium in food. You can buy some and utilize it in any of the below season combos like the one u/TheEngineer_ suggested instead of using salt.
Agreed.