MY GOAL IN MANY OF MY RECIPES IS TO ELIMINATE HIGH SALT OR SODIUM FROM RECIPES. MANY OF THE RECIPES ON LINE OR IN MAGAZINES USE TOO MUCH SALT. A LOT OF THE OTHER INGREDIENTS IN THE RECIPES HAVE ENOUGH SODIUM IN THEM TO PROVIDE THAT SALTY TASTE. I am super-sensitive to salt or sodium taste in a lot of the processed foods. Found a great website rating hundreds of foods today:
The average recommended sodium per day is 2300 mg. Now again that is not what you add but what is on the labels of the processed foods. Scary!!!
Note: 100 grams of salt equals 39 grams of sodium. This is salt you add not what is in processed foods.
If you are watching sodium (blood pressure, etc) here is a great website with sodium values of herbs and spices:
Regular iodized salt has 590 mg of sodium per 1/4 tsp.
Morton's Lite Salt (not lite salt blend) has 290 mg of sodium per 1/3 tsp.
Salt alternatives: Note: I have tried all the substitutes on this next link and the only one that acts like (consisteny, etc) and tastes like salt is Morton's Lite Salt. I have been using it for years. I don't even use a lot of that because I like lots of herbs and spices. http://www.consumerreports.org
3 cups cooked white rice
1 (15 oz) can low or reduced sodium kidney beans, drained and rinsed
1 (15 oz) can low or reduced sodium black beans OR great northern or cannellini beans, drained and rinsed
1 cup defrosted small green peas, patted dry
1 cup thinly sliced celery
1 medium red bell pepper, chopped
1 (10 oz) can diced tomatoes with green chiles, drained OR 1 can LOW SODUM can died tomatoes and add 3 TBSNs drained canned green chiles
1/2 cup minced shallots or if you don't have shallots use leek or onion or red onion or green onion tops and bottoms
1/4 cup red wine vinegar or balsamic if you don't have the red wine vinegar
1/4 cup canola oil or EVOO
1/4 cup water
1 tsp. table sugar
1-3 TBNS Southwest Seasoning (see recipe below) (depending on how spicy your family likes their foods). I am a great grandmother & I still like that spice of life!!!
You can use Emeril's Southwest Essence which is a great blend which is too salty for me.
So here is a recipe for a Southwest Seasoning that I made. A little hotter or spicier than traditional. It makes extra so store in a zip lock bag or old spice bottle. Do not put in refrigerator. Will keep.
3 TBSN hot chili powder OR regular chili powder
3 TBSN smoky paprika or plain paprika
1 - 1/2 TBSN ground coriander
1 - 1/2 TBSN garlic powder (do not use garlic salt)
1 - 1/2 TBSN dried oregano
1 TBSN ground cumin
1 TBSN black pepper
2 -3 tsp cayenne pepper
2 -3 tsp crushed red pepper
Mix the rice, beans, peas, celery, tomatoes, shallots and bell pepper. Set aside.
In another bowl whisk the ingredients in RED above. Pour over salad; toss to mix. Cover and chill till serving. Can obviously be made ahead.