Swapping Seasonings

Lower your sodium intake using homemade seasonings

Did you know?

• Sodium is a part of salt. It is a nutrient used for preserving foods. Too much sodium can lead to high blood pressure.
• Sometimes foods that don’t taste salty can be surprisingly high in sodium, like bread or bagels.
• Ready-made, packaged seasonings can be very high in sodium.
• 1 Tablespoon of Maggi seasoning has almost the entire amount of sodium recommended for Americans to eat for the whole day.
• The serving size of Goya Adobo is 1/4 of a teaspoon, which is about the size of a nickel.
• Check the Nutrition Facts Label for sodium and the serving size.

Try these easy seasoning swaps instead:

• Blend herbs, garlic, lemon and olive oil for a flavorful dressing or marinade.
• Check the ingredient list of your favorite, store-bought seasonings. Try making a low-salt version at home.
• Try adding chicken, beef, or vegetable stock as a tasty addition that can add depth to many recipes.
• Add spice and heat to a dish to increase flavor of low sodium recipes – just be sure to measure!
• Measure portion sizes of seasonings. It’s good to practice with a measuring spoon first so you can learn how to eyeball a serving.

How to Make Homemade Adobo

Ingredients:
(Makes 1 small jar)

• 2 teaspoon garlic powder
• 1 teaspoon oregano powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon cumin
• 2 teaspoon black pepper
• 1 teaspoon coriander

To prepare:

1. Pour all seasonings into a mixing bowl.
2. Mix ingredients well.
3. Pour into a small jar. Use it for marinades, soups and any of your favorite dishes!