Make your own – Taco Seasoning Recipe

Sew…with age comes certain “issues”.  One of my own personal issues is blood pressure.

Salt/sodium is a key player related to blood pressure. My own doctor recommends I stay at 1500 mg. or less per day.

My blood pressure is under control with diet and exercise, but I have to be hyper-vigilant about reading product labels for salt (sodium) content.   Seasoning mixes are notorious for being loaded with salt (sodium).

One teaspoon of salt = approximately 2,325 mg.

These major health organizations recommend these as maximum daily sodium intake:

  • United States Department of Agriculture (USDA): 2300 mg.
  • American Heart Association (AHA): 1500 mg.
  • Academy of Nutrition and Dietetics (AND): 1500 to 2300 mg.
  • American Diabetes Association (ADA): 1500 to 2300 mg.

So, I’ve formulated my own delicious version that can be tweaked to your personal needs (or even made without salt altogether).  Not only is it delicious, it is healthier and much less expensive than purchasing individual packets at the store.  PLUS, I know EXACTLY what’s in it.

The following recipe will make enough to season 8 pounds of ground beef, ground turkey or other meat (enough to make 8 separate meals of 1 pound of meat per meal/dish).  I simply recycle/re-label an old spice container to hold my seasoning mix.

NOTE:  I generally use approximately 3 Tablespoons of seasoning per pound of meat.  Adjust to your taste.

1/2 cup chili powder

6 teaspoons black pepper

4 teaspoons ground cumin

4 teaspoons Spanish paprika

4 teaspoons red pepper flakes

4 teaspoons garlic powder

4 teaspoons dried onion flakes

4 teaspoons salt (This works out to 1/2 teaspoon of salt per meal or 1/8 teaspoon/approximately 290.65 mg per serving when the meal is divided into 4 servings. This is a modest/moderate amount of sodium intake for one meal, but generally WAY less than most store purchased brands.  You may choose to use more or less depending upon your sodium tolerance and personal preference)

2 teaspoons dried cilantro (optional)

2 teaspoons ground oregano

DIRECTIONS:

Place ingredients in a large spice container (or small food storage container or jar), cover/seal with lid, and shake until well mixed.

Be sure to label your container.  Yep, it’s THAT easy!

3 Responses to “Make your own – Taco Seasoning Recipe”

  1. Tracy says:

    Hi Karen,

    It depends on my mood. 😉 Sometimes I do make 8lbs at once (2 teenage boys in the house)! Generally, I use approximately 3 Tablespoons of seasoning per pound of meat. Sometimes a little less or a little more depending on how close I am to an actual pound of meat (I am usually over).

    Hope that helps.

    Tracy

  2. Karen E. McConnell says:

    Tracy, I wondered how much to add to 1# of ground beef? I figured, the whole mixture would about 1/2+ to 3/4 cup with everything added in together. So, would it be 1 tablespoonful of the spice mixture to 1# of ground beef. I hate to be so dense, but I really want to get the measurement right. Or, do you add the whole thing to 8#’s and then separate and freeze in !1-2 packages? Thanks a lot, Karen E. McConnell

  3. Margie V. says:

    Thanks and I make all my own spice mixes- such as pumpkin pie -Cajun-and roasted veggie mix. Cheaper and as you say much less salt etc.

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