Publishing on Wednesdays & Fridays

Sodium Reduction Strategies

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

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.)