No Sodium Taco Seasoning Naturopathic Doctor Gut Health Specialist Digestive Health

No Sodium Taco Seasoning

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No Sodium Taco Seasoning

Finding no sodium taco seasoning in the store is almost impossible. So I decided to start making my own that contains real ingredients only.  Also, you’ll know that this seasoning does NOT contain preservatives and unsafe additives, dairy or whey that the store-bought packets often do.

This is an ingredient list and nutritional facts of a conventional taco seasoning packet. The sodium is 16% (yikes) plus whey (What the label doesn’t tell you: hormones, antibiotics, GMOs, glyphosate) and potato starch (more GMOs and glyphosate). The levels are only assuming you eat two tacos. Each time you make a healthier choice, you are protecting your gut (the foundation of immune health), your liver, kidney, brain, and all vital organs.

 

ingredients and nutrients in conventional taco seasoning

This no-sodium taco seasoning recipe takes minutes to make, saves money, and protects your health! I triple the recipe so I always have enough for a couple of extra meals, saving time. With this taco seasoning recipe, you can adjust the level of spice to your tastes.

This makes about 2 Tablespoons or enough for 1 pound of ground meat or beans. I double or triple the recipe to keep on hand to add to soups and stews as well. I purchase all organic spices as well. Typically, I buy in bulk from Mountain Rose Herbs to save additional money as they ship in bags instead of glass bottles. I save the store-bought bottles and refill them as needed.

No Sodium Taco Seasoning

 

Ingredients:

  • 1 T. Chili Powder
  • ½ t. Paprika
  • ¼ t. Garlic Powder
  • ¼ t. Onion Powder
  • 1½ t. Cumin
  • ¼ t. Red Chili Pepper Flakes
  • ¼ t. Oregano

Place all ingredients in a bowl and mix well. If you are storing or making a double or triple batch, I mix in a glass pyrex cup with a pour spout and use a funnel to pour into my glass jar.

Bonnie’s Black Bean Burgers

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  • 2 cups cooked or 1 can (15 ounces) undrained black beans
  • 1/2 medium onion, chopped
  • 1-2 cloves of chopped garlic
  • 1/8 c jalapeno peppers, chopped
  • 1/2 tsp of red pepper flakes
  • 1/2 tsp of cumin
  • 1/4 tsp sage
  • 1 tsp oregano
  • 1/2 tsp chili powder
  • 1/2 tsp paprika
  • 1 cup gluten-free dry bread crumbs or gluten-free quick oats
  • 1 egg, beaten
  • 1/4 cup fine ground yellow cornmeal (non GMO)
  • 2 tablespoons coconut or other heat stable oil

1 . Place beans, onions, jalapenos and garlic in food processor or blender. Cover and process until slightly mashed; remove from food processor. Mix beans, chilies, bread crumbs and egg. Shape mixture into 5 patties, each about 1/2 inch thick. Coat each patty with cornmeal.

2 . Heat oil in 10-inch skillet over medium heat. Cook patties in oil 10 to 15 minutes, turning once, until crisp and thoroughly cooked on both sides.

3 . Top with lettuce, mustard, and or salsa. Use whole-grain gluten-free buns or better yet, romaine lettuce to wrap.

Roasted Edamame Salad

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Roasted Edamame salad is a great summertime salad with fresh tomatoes. You can eat this as a meal as edamame is a great source of complete protein. It also works as a hearty side dish.

Ingredients:

  • 12-16 ounces fresh or frozen shelled edamame (soybean), non GMO or organic
  • 1/2 cup fresh organic corn kernels
  • 1/4 cup finely diced scallion or green onion
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 3/4 teaspoon kosher or sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup chopped fresh tomato
  • 1/4 cup chopped fresh basil leaves
  • 1 tablespoon red wine vinegar

Preparation:

Preheat the oven to 400 degrees F.

Place the edamame, corn, scallion, garlic, olive oil, salt and pepper into a 13 by 9 pan and stir to combine. Place on the middle rack of the oven and roast for 10 to 15 minutes, just until the edamame begins to brown.

Remove from the oven and place in the refrigerator until completely cool, approximately 30 minutes.Add the tomato, basil and vinegar to the edamame mixture and toss to combine. Taste and adjust seasoning, as desired. Serve chilled or at room temperature.

Serves 4

Chickpea salad

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Chickpea salad is a healthy way to save money and increase your fiber. My son who is a big meat eater loves this dish. It’s a low-cost version of chicken salad. Serve it on a bed of greens for additional health benefits.

Ingredients (use organic when possible)

  • 1/4 c chopped celery
  • 1/4 c chopped carrots
  • 1/8 c red onion or scallions (optional)
  • 1 can or 2 cups Chickpeas or china dal beans (cooked)
  • 2 tbsp Follow Your Heart Vegenaise to coat
  • 1 tsp Dijon mustard
  • 1 tbsp Sweet relish
  •  1 tsp fresh dill
  • 1/4 tsp cumin
  • 1/4 tsp coriander

Preparation:
Mash chickpeas with a fork or potato masher then add the remaining ingredients.  Mix and serve on lettuce, spinach, a gluten-free wrap, or with crackers.

A great on-the-go idea is to place a scoop in romaine or Chinese cabbage leaves and roll/wrap them. This makes them portable and no utensils are required.

Let me know how much you love this!

Curried Cranberry Chicken Salad

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The health benefits of curry are long. Curry may help prevent cancer, support cardiovascular health and is anti inflammatory. Using yogurt or Vegenaise instead of conventional mayonnaise can make this traditional dish a bit healthier.

Ingredients:

  • 1/4-1/2 cup plain organic yogurt or Vegenaise
  • 1 tablespoon lime juice
  • 1/2 teaspoon curry powder (or more to taste)
  • 2  cups chopped, organic cooked chicken
  • 1 chopped organic apples
  • 1/2 cup dried cranberries
  • 1/2 cup thinly sliced organic celery
  • 1/4 cup chopped pecans or walnuts
  • 1/8 cup chopped scallion

Preparation:
Combine mayo or yogurt, lime juice and curry powder in large mixing bowl.   Stir in remaining ingredients.
Serve on whole grain bread or bed of wild greens.

Cuban-Style Black Beans and Rice

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Try this easy-to-follow recipe and enjoy one of Cuba’s most famous dishes. Full of protein and flavor, Cuban-style black beans serve as a meal in themselves, or as a delicious side dish. By dry roasting the brown rice, you will enhance its flavor and increase its natural sweetness. Serve as a main course or side dish.  Serves 4-6
Ingredients:

  • 2 cups organic brown rice
  • 4 cups water
  • 1 tablespoon Extra Virgin Coconut oil
  • 1 large onion, chopped
  • 1 organic red bell pepper, chopped
  • 5 cloves garlic, minced
  • 1/2 teaspoon chili powder
  • 1 can (14.5 ounce) organic diced tomatoes with their liquid
  • 3 cups organic (cooked) black beans, drained
  • Sea salt, to taste and ground pepper, to taste
  • Chopped, fresh cilantro for garnish (optional) and/or 1 lime, cut in 4-6 wedges for garnish (optional)

Preparation:

Place rice in a strainer and rinse under cool running water. Heat a stainless steel or cast iron skillet over low heat and add rice. Dry roast the rice for 3 minutes, stirring occasionally, until rice is dry and aromatic.

Place the roasted rice in a pot. Add the water and salt and cover with a lid. Bring to a boil. Lower heat and simmer for 1 hour, or until the water is absorbed and rice is tender. Remove from heat. For fluffier rice, after the rice comes to a boil, place it in a covered casserole dish and place in a preheated 225°F oven for one hour.

Meanwhile, heat a large skillet over medium high heat. When pan is hot, add olive oil. Add the onion and sauté for 2 to 3 minutes. Add the bell pepper, garlic and chili powder. Continue to sauté for 2 more minutes. Reduce heat to low, add diced tomatoes and simmer, uncovered, 15 minutes. Add beans and simmer 5 minutes longer to heat through. Taste and adjust seasoning with salt and pepper.
Serve beans over brown rice with cilantro and lime wedges.

Per serving (About 19oz/529g-wt.): 430 calories (50 from fat) | 6g total fat | 1g saturated fat | 14g protein | 84g total carbohydrate (11g dietary fiber, 6g sugar) | 0mg cholesterol

Recipe compliments of www.wholefoods.com.

Brown Rice Pilaf

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Brown Rice Pilaf

Ingredients:

  • 1/4 cup water
  • 8 ounces mushrooms, diced (about 2 1/2 cups)
  • 1 onion, diced
  • 2 garlic cloves, minced or pressed
  • 1/2 teaspoon dried thyme
  • 1/2 cup dry white wine or vegetable broth
  • 1 cup long-grain brown rice (preferably basmati or jasmine)
  • 2 to 3 cups boiling water or vegetable broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper

Preparation:

Heat the 1/4 cup of water in a large saucepan. Add the mushrooms, onion, and garlic. Cook and stir over medium heat for 5 to 10 minutes, until the mushrooms and onion are soft.
Add the thyme and cook and stir for 2 to 3 minutes. Add 2 tablespoons of the wine or vegetable broth and mix in well.
Stir in the rice and 2 cups of the boiling water. Add the remaining wine and the salt and pepper. Stir to mix well. Cover and cook over low heat for about 60 minutes, until the rice is tender and all of the water has been absorbed. Check the saucepan occasionally to make sure the rice doesn’t cook dry, and add a small amount of the remaining water as needed to prevent sticking.

Stored in a covered container in the refrigerator, leftover Brown Rice Pilaf will keep for up to 3 days.

Makes 4 servings | Per serving (1/4 recipe): 216 calories

Recipe from The Cancer Survivor’s Guide.

If you enjoyed this you can find more of my favorite recipes can be found in my Recipes to Renew Recipe Book.

Oil & Vinegar Dressing

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Oil & Vinegar Dressing

Making your own dressing is simple: I often use:

  • ratio of 1 part vinegar
  • 2 parts oil (i.e. 1 tablespoon of olive oil and 1 tablespoon of flax seed oil with 1 tablespoon of vinegar)
  • sprinkle in a little salt and fresh black pepper.

You can use balsamic, red wine, or even brown rice vinegar. Another great dressing is lemon juice and a little agave nectar. Mix and match to find your favorite.

Brown Rice Salad with Crunchy Vegetables

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This is a great dish to take to a picnic or other group get together and I received rave reviews from it!

Ingredients:

  • 3-4 cups of cooked organic brown rice
  • ¼ c. scallions or red onions
  • 1 small organic red or yellow pepper chopped
  • ½ c chopped organic celery
  • ½ – ¾ c chopped organic carrots
  • ¼ – 1/2 c chopped parsley
  • ¼-1/2 c chopped nuts (pecans, almonds, or walnuts)

Vinaigrette Dressing:

  • ½ c Organic Extra Virgin Olive Oil
  • 4-5 T Red Wine Vinegar
  • Ground Black Pepper

Preparation:
Cook rice with appropriate water or vegetable broth.  I sometimes use a mix of ½ low sodium vegetable broth and ½ water to cook my rice as it gives it flavor.  If using a vegetable broth to cook rice, you may not want to add salt as broth has plenty of sodium.  I also cook my rice with a couple cloves of minced garlic for flavor and health benefits.
Combine cooked cooled rice and raw vegetables and nuts.  Add parsley.  Mix vinaigrette in separate bowl and pour over rice and veggie mixture.  Serve at room temp.  Can refrigerate up to a day ahead and bring back to room temp before serving.

Original Recipe from How to Cook Everything Vegetarian by Mark Bittman 2. Salads

Pumpkin Chocolate Chip Cookies

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The holidays are a perfect time for pumpkin cookies. You don’t have to skip yummy holiday treats just find better choices which is what I do. When your sweet tooth demands a festive treat, or when you need to take a dish to a holiday get together, consider Pumpkin Chocolate Chip Cookies.

All ingredients used are organic if available.

  • 3/4 cup unsweetened applesauce
  • 1/2 cup cane sugar or agave
  • 2 eggs
  • 1 (14 ounce) can pumpkin puree
  • ½ cup coconut oil
  • 2 teaspoon rice or almond milk
  • 2 teaspoon vanilla
  • 1 12-oz package Enjoy Life dark chocolate or carob chips
  • 2 teaspoon baking soda
  • 4 teaspoons baking powder
  • 4 cups gluten-free flour
  • 2 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice (optional)

Directions:

Preheat oven to 375 degrees.

In a large mixing bowl, stir together applesauce, sugar, eggs, pumpkin, milk, oil and vanilla until well mixed. Stir in chocolate chips.

In a smaller bowl, stir together baking soda, baking powder, flour, cinnamon, and pumpkin pie spice.

Add dry ingredients to wet, and stir until well mixed.

Drop by heaping, rounded tablespoons onto ungreased baking sheet. Cookies do not bake larger—they bake to the size you make the dollop. Bake for 10-15 minutes (my oven only takes 10 minutes). Let cool on baking sheet for several minutes before transferring to a cooling rack.

chocolate almond butter rice crispy treats

Nutty Chocolate Rice Crispy Treats

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Nutty Chocolate Rice Crispy Treats are a family favorite and super easy to make. These delicious treats are the healthy version of rice crispy treats. The bonus is they also contain chocolate!

They are a healthy source of protein to kick those sugar cravings or to boost your energy.  I use chocolate in mine but if you are not a chocolate fan, you can use vanilla protein powder. I promise not to judge you and think there is something wrong with you for not wanting chocolate.  I will caution you as they are addicting! The first time I made them, I ate way too many and had a bit of a belly ache!

Nutty Chocolate Rice Crispy Treats are a great way to incorporate extra protein and kick the sugar or chocolate cravings at the same time.

Regarding nut butters, always buy organic. Next review the ingredients. The ingredients should be the nut source and salt. Nothing else. Seed oils are not necessary, add extra calories and most concerning, create inflammation in the body.

Ingredients

1/3 c of raw honey or pure maple syrup

2/3 c of organic almond butter (you can substitute sunflower seed or cashew butter)

1 c of Modere Pure Chocolate Protein

3 c of organic brown rice cereal (gluten-free)

Directions

Mix the first 3 ingredients well.  Once thoroughly mixed, combine cereal.  Press with wax paper into pan, refrigerate for about one hour. After one hour, cut into 2 inch squares, and enjoy!! Be sure to store in the refrigerator. If you prefer a ball form, you can roll them into quarter size balls too.

Roasted Garlic Hummus

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Roasted Garlic Hummus

Roasted Garlic Hummus is my absolute favorite recipe because it is easy and tastes great!  If you are in a hurry, you can use raw garlic but roasting has a unique flavor.

When I tried hummus for the first time, I was hooked. I liked the different texture, the kick of all the flavors.. there wasn’t anything I didn’t like about it. Except for some of the processed add-ins like safflower oil. I knew there had to be a way I could keep enjoying this protein-packed spread but make it healthier.

It is great as a snack with veggies or spread on a whole-grain pita with veggies for a healthy wrap.  I even add it to my turkey sandwiches.

Enjoy!

Roast Garlic:

1 large head of garlic

2 Tbls Butter or coconut oil

Remove outer peel from garlic and cut tops off of the garlic. Place garlic in a baking dish, dab with butter, or pour coconut oil over. Bake at 350 for 25-30 minutes.

Ingredients

2 cups of cooked chickpeas or 1-14 oz can of chickpeas or garbanzo beans, drained and rinsed

2-3 Tbls of Tahini (sesame paste)

Juice of 1 lemon

2-4 Tbls Extra Virgin Olive Oil

Himalayan Pink natural sea salt to taste

¾ tsp ground cumin

¼ tsp cayenne pepper

¼ tsp coriander

¼ c. warm water (more or less depending on consistency)

Let garlic cool and squeeze the soft garlic out into the food processor, add chickpeas and all other ingredients and blend until smooth.

Mix in blender or Vitamix and add 1-2 extra Tablespoons of extra virgin olive oil.

Eat within 2 days or freeze. Serve with whole-grain, gluten-free crackers or raw veggies.

If you are in a time crunch or want the benefits of raw garlic, you can make it with raw garlic. Finely chop 2-3 cloves of raw garlic.

 

We would love to hear how your homemade hummus turned out! Did you love it? What changes would you make for yourself and your family?

 

If you love garlic as much as I do and want to try another healthy recipe to support your immune system, check out this recipe for Garlic Miso Soup!