By Katy G. Wilkens

I love to cook with flavor combinations from South America: cumin, coriander, cilantro, epazote or oregano, tomatoes and of course peppers, sweet and spicy, fresh or dried. The flavor profile of these ingredients meshes nicely with the harvest from my garden at the end of summer. 

But commercially prepared seasoning mixes are full of salt. An average taco seasoning packet has about 500 milligrams of sodium per two teaspoons. Most of us should eat less than 2,000 milligrams of salt a day, so that bit of seasoning represents a big chunk of your recommended daily amount. 

Making your own seasoning blends lets you enjoy these aromatic flavors without all of the salt, and tailor them to the level of spiciness that your family enjoys 

A note on chili powder: Be aware when using standard chili powder in recipes. Chili powder is usually a mix of cayenne pepper, cumin, oregano and paprika, and often garlic. It can contain salt, so check the label. And if you are substituting cayenne pepper for chili powder, consider that cayenne pepper is six to eight times hotter than chili powder. Cut back the amount of cayenne you add; use about 1/8 teaspoon of cayenne for every teaspoon of chili powder.

Try adding the taco seasoning below to ground beef, ground turkey or shredded chicken breast, and then serving with tomatoes, green or red peppers, lettuce or sliced cabbage, grated cheese and a fresh tomato salsa. The chili lime seasoning is a wonderful rub for grilled chicken or flank steak on the barbecue. 

Low-Sodium Taco Seasoning

¼ cup chili powder

1 tablespoon ground cumin

1 tablespoon onion powder

1 teaspoon dried oregano

1 teaspoon garlic powder

1 teaspoon crushed red pepper

½ teaspoon cinnamon

Mix and store in a dry container. Use 2 to 3 tablespoons per pound of meat. 

Nutritional Information (serving size: 2 tablespoons):

Calories: 41, Carbohydrates: 8 grams, Protein: 2 grams, Sodium: 10 milligrams

Chili Lime Seasoning

2-3 teaspoons lime zest (about one lime)

1½ teaspoons ground cumin

¾ teaspoon ground coriander

¾ teaspoon garlic powder (not garlic salt) 

¾ teaspoon onion powder (not onion salt)

½ teaspoon sugar 

Choose one: 3 tablespoons chipotle powder, 3 tablespoons paprika or ¾ teaspoon ground cayenne pepper 

Mix all ingredients in a bowl, and then use as a seasoning or a rub. Want a smokier chili lime seasoning? Use chipotle powder instead of chili powder. Want milder spiciness? Use generic mild paprika instead of chili powder or cut down the amount of cayenne. 

Nutritional Information (serving size: 1 tablespoon):

Calories: 40, Carbohydrates: 8 grams, Protein: 2 grams, Sodium: 9 milligrams

Thirty-Second Salsa

2-3 large tomatoes or 2-3 cups cherry tomatoes

1 green pepper

½ white onion or one bunch green onions

¼ cup fresh cilantro

½ jalapeno pepper

½ teaspoon cumin

½ teaspoon black pepper

Remove cores of big tomatoes and stems of the green pepper and jalapenos. Cut all in half or quarters and add onion. Put in food processor, add cilantro and spices, and then pulse a few times so tomatoes and peppers are still chunky. Serve right away. Makes 6-8 servings.

Nutritional Information (serving size: ¼ cup): 

Calories: 6, Carbohydrates: 1 gram, Protein: 0 grams, Sodium: 1 milligram

The information in this column is meant for people who want to keep their kidneys healthy and blood pressure down by following a low-sodium diet. In most cases, except for dialysis patients, a diet high in potassium is thought to help lower high blood pressure. These recipes are not intended for people on dialysis without the supervision of a registered dietitian. 

[Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. A recipient of the Susan Knapp Excellence in Education Award from the National Kidney Foundation Council on Renal Nutrition, she has a Master of Science degree in nutritional sciences from the University of Washington. See more of her recipes at www.nwkidney.org.]