Did you know that bread is the number one source of added salt in our diets??? Living a low sodium lifestyle means that limiting added salt and using herbs and spices to season food is important. In this episode of Kidneys in the Kitchen, Pushpa Soundararajan, RD joins Dr. Melissa Prest to discuss some popular herbs and spices that can be combined to form different spice blends.
While salt-free herb seasonings are great for adding flavor to food, they all contain potassium so be sure to use the amounts listed in recipes to keep potassium content low. In addition to using salt-free seasonings, other ways to reduce salt intake include:
Limiting highly processed foods
Cooking more at home
Reading food labels to make better low sodium choices
Using condiments sparingly
Watch this month’s episode to learn more on how you can spice it up!
Italian Spice Blend
2 tablespoons dried basil
1 tablespoon garlic powder
1 tablespoon dried marjoram
1 tablespoon dried oregano
1 tsp dried rosemary
1 tsp crushed black pepper or powder
Nutrition: 24 mg potassium in 1 tsp serving
Mexican Spice Blend
2 tablespoons chili powder
1 tablespoon ground cumin
1 tablespoon onion powder
1 teaspoon dried oregano
1 teaspoon garlic powder
½ teaspoon cinnamon
Nutrition: 30 mg potassium in 1 tsp serving
Curry (Indian) Spice Blend
3 Tablespoons Coriander powder
1 Tablespoon Cumin powder
1 Tablespoon Fennel powder (optional)
1 Tablespoon Black Pepper powder
1 tsp Ginger powder
1 tsp Turmeric powder
1 tsp Cinnamon powder
Nutrition: 16 mg potassium in 1 tsp serving