Wednesday, April 11, 2012

Grilling spices

If seasoned salts are your favorite grilling spice consider a make your own no salt alternative. During nutrition education sessions, I still meet people who rely on salt, pepper and maybe a little Lawry’s seasoning salt to flavor just about everything. If you are trying to cut down sodium check labels on your seasoning blends to see if they still contain sodium. Lawry’s has significant amounts of sodium. This traditional favorite supplies 380 mg per ¼ tsp.
The latest Dietary Recommendations for Americans recommends:

Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults

You could get the 25% less sodium version of popular seasonings like Lawrys but this would still be much higher than a make your version that would contain 0 mg.
No sodium seasoning blend recipe:

Mix together equal parts of garlic powder, onion powder, paprika, and ground black pepper
These are all common spices you can find in any grocery store. I would recommend buying the smallest version of spices to use them up while they are still the freshest. Save larger spice bottles to refill and start your own labels for your own blends. This may be how Mrs. Dash got her start!- Mary S. Registered Dietitian

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