After a decade’s worth of low-sodium living I know what a pain it can be not only having to cook every meal, but finding all the necessary salt-free ingredients to make that cooking possible. It boggles the mind why something with less (in this case, salt) should cost MORE. I understand that fewer people want to buy salt-free (insert whatever), making production costs greater, but still. It can leave you a little salty having to shell out big bucks for salt-free beans, soups, sauces, and so on. In an effort to make all of our lives happier, healthier, and cheaper, I’ve decided to share some recipes for simple salt-free staples. Like chili seasoning! An essential blend that adds SO much flavor without a single milligram of sodium, this recipe can be adjusted to suit your own taste. It’s quick, affordable, and always ready when you want it. DIY, baby!
Recipe from The Everything DASH Diet Cookbook.
Yields 1/3 cup
SODIUM CONTENT: 0 mg per serving
ADDITIONAL NUTRITIONAL FACTS (per serving):
Calories: 0
Fat: 0 g
Protein: 0 g
Fiber: 0 g
Carbohydrates: 0 g
Sugar 0 g
INGREDIENTS
2 T. ground cumin
1 T. ground coriander
2 t. dried oregano
1 1/2 t. ground sweet paprika
1/2 t. dried red pepper flakes
1/2 t. garlic powder
1/2 t. onion powder
1/4 t. dry ground mustard
1/8 t. ground cayenne pepper
DIRECTIONS
Measure all ingredients into a small mixing bowl and whisk well to combine. Store seasoning in an airtight container away from heat and direct sunlight.
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Hi, thanks for the recipe! I just made it, but I’m new to making my own spices so I’m not sure how much to use at a time. I’m making a pot of chili that has 1 lb of beans in it. Can you tell me how much I should put in? Thank you.
Hi Ashley! I’d start with a teaspoon of the seasoning, stir it in, taste, and go from there. Especially with a spicy seasoning, it’s really important not to overdo it, and it’s hard to know how much someone else might enjoy! Good luck with the chili. Hope it’s delicious. Best wishes, Christy
Hello Christy!
How wonderful you were able to help your dad get healthier!
I’m eating healthier, and always have but even more so since I’m on dialysis..no salt/no whole grains (which stinks) /no tomatoes or beans! Yikes!
I came across your website while looking for salt-free chili. Yep, gonna cheat just a tiny bit with the beans.
But..came across your banana bread recipe..think I could just use white flour?
Love the grains, but it has phosphorus as well as the beans, and the machine cannot take it out.
Thanks for sharing!
Kathy Young
Hey Kathy! So glad you found the site! YES – you can totally use white flour only or some combination of white/wheat and the banana bread should turn out just fine. Hope you enjoy it! Best wishes to you, Christy
Hi
I’m have been on the phone with a couple of spice mmmanufacturers I found out the hard way that most paprika has sodium. I’m wondering if you found one that does not have sodium in it. What brand is it. I’m looking looking for a brand w/o sodium Thank you
Hi Sharey!
That’s awful about your paprika problem. I’ve not had any issue myself; I just buy ground paprika in bulk from the grocery store, natural food store, or spice shop. Be sure to check the ingredients list- they can’t include salt if it’s only paprika- and definitely don’t buy any type of blend without being certain it’s salt free. Buying a name-brand ground paprika from the supermarket, such as McCormick’s, may be a good choice for you. I’ve double-checked online on their website, and they do not include any salt.
Best wishes,
Christy