Mexican Cuisine edition

Please refer to the sodium reduction strategies listed below for cooking Mexican cuisines at home. 

• Use less cheese in quesadillas, enchiladas, etc. 
• Include more vegetables in burritos and tacos. 
• Use reduced sodium canned beans or dried beans with little or no added salt. 
• Compare the sodium in different brands of tortillas and choose the lowest sodium product.   
• Make homemade salsa using little or no salt.   
• Use fresh or no salt added or low sodium canned tomatoes, beans, and vegetable products.  
• Use reduced sodium taco seasoning.  
• Use lower sodium salad dressings.
• Make your own taco seasoning blend.

Salt Free Taco Seasoning Blend- Try this easy salt free seasoning!

• 1 ½  cups dried minced onion
• 1 ¼  cups chili powder
• 1/3  cup cornstarch 
• 1/3 cup garlic powder 
• 1/3 cup ground cumin 
• 1/4 cup dried oregano 
• 2 tsp cayenne pepper 

Yield: 4 cups Serving size: 2 tsp Sodium content: 20 mg/serving

Shakera Williams, M.P.H.

Assistant Nutrition Extension Agent-General & SNAP-Ed Nutrition 

 Webster/Claiborne Parishes

Office: (318) 371-1371

https://www.facebook.com/WebsterClaiborneNutrition

The LSU AgCenter and LSU provide equal opportunities in programs and employment.

(Shakera Williams, M.P.H. is Assistant Nutrition Extension Agent- FCS for Webster/Claiborne parishes. Contact her at (318) 371-1371.)

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