Christine's Southwest Rice and Bean Salad and remarks on sodium

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:

Alsosalt.com

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:
http://www.livestrong.com

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

  

  

   

  

RECIPE
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
NO SALT
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
NO SALT.

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.