Cook Delicious Low Sodium Mexican Food! from Udemy

What's inside

Learning objectives

Make low sodium mexican food meals your entire family will love!
Low-sodium mexican food is not bland!
Prepare heart healthy mexican food meals

Where to buy ingredients for my low sodium mexican food recipes
Udemy provides a 30 day money return for all courses

Make low sodium mexican food meals your entire family will love!
Low-sodium mexican food is not bland!
Prepare heart healthy mexican food meals
Where to buy ingredients for my low sodium mexican food recipes
Udemy provides a 30 day money return for all courses

Syllabus

Introduction

Meet Judy - The Sodium Attacker
Importance of reading labels
Importance of looking up sodium in recipe ingredients
- Sodium hides where we don't expect it to be
Course Expectation - Be able to provide your family with pleasing to the eye, tasty Mexican Food that is LOW SODIUM
A surprise Not Mexican Food Recipe
Show you how to become the sodium attacker for the folks you cook for

Download Available:
- Onion Soup Mix Recipe (less than 3 mg per Tablespoon vs. Lipton with 610 mg per Tablespoon)

A lot of the lectures in this course have small portions you will want to freeze
Learn to remove the air from a freezer bag
Being able to do this will make meals much quicker to prepare
The faster we can prepare meals, the more time we have to do something else!!!
Save money, no need to throw away the small forgotten portions in the refrigerator

Discover items that need to be removed from your kitchen
- What to do with unopened items
- Why they should not be kept
Discover the good low sodium items to use

Where to purchase them
What the sodium count is for each item and its serving size

Downloads Available:
- ITEMS TO BANISH FROM YOUR HOME
- OUTSTANDING LOW SODIUM ITEMS

How nice it is to have cheese we can use freely
At 24 mg per ounce, we can really enjoy it
Wonderful mild flavor to add to casseroles
We just slice and munch it

Make it as spicy as you like - you choose
Quick to prepare
Only 9 MG Sodium per half cup
Store bought ranges from 300 MG to 960 MG sodium per half cup
Fresh serranno peppers have ZERO SODIUM - Canned has 1600 MG per 7 ounces
Fresh jalapeno peppers have ZERO SODIUM - canned has 840 MG per 7 ounce
- Download Available
  - Salsa Recipe

Quick to make
Only 42 MG Sodium per HALF CUP
Store bought sour cream jalapeno dip has 680 per half cup
Dip for jicama slices, vegies of your choice,or low sodium chips,
Fresh jalapenos have ZERO SODIUM - canned have 840 MG for 7 ounces - We always use fresh.
Spoon over entrees (not just Mexican food) for more great flavor
- Download Available
  - Sour Cream Jalapeno Dip

Very quick to make
Beans just might be in your freezer
Great appetizer with our Baked Corn Tortilla Chips
Has from 93 mg to 123 mg per 1 3/4 cup depending on which recipe is used
Store bought has 2280 mg per 1 3/4 cup
Make it as spicy as you like
Fresh jalapeno peppers have ZERO SODIUM - canned has 840 MG per 7 ounces - We use fresh
- Download Available:
  - Bean Dip Recipe

Only 2 ingredients
Mix the 2 and serve
Great with our Oven Baked Tortillas and a vegetable tray
Make as spicy as you like
Only 40 MG sodium per half cup
Really good smeared on a hamburger or chicken sandwich
Use to top Tacos, Taco Salad, Flautas, etc.
Fajita seasoning has 0 sodium per label
- Download Available:
  - Spicy Sour Cream Dip Recipe

15 MG Sodium in 1 3/4 cup vs Store bought at 1260 MG for 1 3/4 cup
Very fast to make
Season to match your taste buds
Versatile - goes with just about any entree or vegetable to dip
Spoon over entrees for more great flavor
- DOWNLOAD AVAILABLE:
  - Guacamole Recipe

Low sodium - Crunchy goodness for 30 mg for 96 chips
Tastes awesome
Easy and quick to make
Great with Bean Dip, Salsa, Guacamole, or Jalapeno Sour Cream Dip
Use to replace high sodium croutons in a green lettuce salad
- Download Available
  - BAKED TORTILLA CHIP RECIPE

We have great tasting very low sodium dips
What can we dip in them that is low sodium?
- DOWNLOAD AVAILABLE:
  - List of What to Dip in the Dips

Store bought chili powder has 240 MG sodium per tablespoon
Our blend has less than 5 MG per tablespoon
Makes a tasty dip that is easy to make
Blend has worked in everything I've tried it in
- DOWNLOAD AVAILABLE:
  - RECIPE FOR CHILI POWDER BLEND & DIP

Great Enchiladas need a great sauce
Our sauce has less than 6 mg sodium per 1/4 cup - store bought has 430 to 460 mg per 1/4 cup
Dish looks awesome and tastes as good as it looks
Easy to make garnish for those who need it

DOWNLOADS AVAILABLE:
- RECIPE FOR ENCHILADA SAUCE & DIP
- RECIPE FOR ENCHILADAS - (PUTTING IT ALL TOGETHER)

Easy to follow instructions and recipes
Make with Beef and/or Pork
Freezes great
Spicy or mild... you choose!
Between 65 and 70 MG sodium for 4 ounces
My grocery store chorizo starts at 420 MG sodium for 4 ounces
Store bought chili powder 240 MG per Tablespoon - Home Made less than 5 MG per Tablespoon

DOWNLOADS AVAILABLE:

Recipe for Home Made Chili Powder Blend
Recipe for Chorizo made with Healthy Heart Market Chili Powder
Recipe for Chorizo made with Home Made Chili Powder

ZERO SODIUM - Canned has 480 MG per HALF CUP
Great addition to so many entrees
Can have them ready to use in your freezer all the time
Wonderful flavor
- DOWNLOAD AVAILABLE
  - Roasted Green Chili Recipe

In your freezer ready to use
Great addition to many dishes
Smokey sort of sweet flavor
Easy and fun to make
Unique flavor not many folks have at their disposal
Less than 11 MG sodium per half cup
Store bought has a lot of tomato juice I don't want in my food
- DOWNLOAD AVAILABLE
  - FIRE ROASTED TOMATO RECIPE

One cup rice makes 4 cups
Great addition to any meal
Extremely low Sodium
Google search shows 486 MG per cup - This recipe has less than 11 MG per cup
Full of flavor everyone will enjoy
- DOWNLOADS AVAILABLE:
  - MEXICAN RICE RECIPE
  - CHILE POWDER BLEND RECIPE

Freeze great
ZERO SODIUM
Store bought have between 260 MG - 560 GM for ONE small tortilla
Finally we can have meals with flour tortillas again
Soft and tasty
Only 4 ingredients
- DOWNLOAD AVAILABLE:
  - FLOUR TORTILLA RECIPE

Build your own meal - Each person adds the goodies they want
Recipe has a list of items that can be used
- Has the sodium content for each item
- You choose the sodium count to stay under your number
Makes a meal that is quick, easy, delicious, and fun
Finished product very pleasing to the eye
- DOWNLOAD AVAILABLE:
  - Taco Salad Recipe

Build your own meal - Each person adds the goodies they want
Download has a list of items that can be used
- Has the sodium content for each
- You choose the sodium count
Makes a meal that is quick, easy, delicious, and fun
Finished product very pleasing to the eye
We think Tacos are just wonderful and are so glad we can make them very low sodium
- DOWNLOAD AVAILABLE:
  - TACO RECIPE

Prepare with chicken or beef
Less than 30 mg sodium each
Wonderful flavor
Choose your own additions
Add spice to satisfy your taste buds
Easy and quick to prepare
- DOWNLOAD AVAILABLE:
  - FAJITAS - BEEF OR CHICKEN RECIPE

No grease or lard added, but tastes very much like re-fried beans
Store bought re-fried beans have from 600 MG sodium to 880 MG Sodium per cup
Our beans have 12 MG sodium per cup without meat
With meat added to prepare other entrees, they have 32 MG per cup
Add a little salsa, a fresh serrano, or fresh jalapeno for a nice side dish
Freeze great, so we make a bunch for easy, quick, on hand food
Takes just about the same time to make 3 or 4 pounds as it does to make 1 pound
Pinto beans have no cholesterol or fat - and some google searches say ZERO SODIUM
- DOWNLOAD AVAILABLE:
- Judy-fied Beans

Cut them in half for great appetizers
Leftovers heat really good
Prepare as spicy as you want
Can use leftover shredded roast beef instead of chicken
Less than 39 MG Sodium per Flauta
Dip in your choice of our Low Sodium Dips
- DOWNLOAD AVAILABLE:
  - FLAUTA RECIPE

Very pleasing to the eye
Easy and quick to prepare
There just might be Judy-fied beans with meat (Judy-fied bean lecture) in your freezer ready to heat
There just might be Roasted Green Chilies (Roasted Green Chili lecture) in your freezer ready to thaw
Only 221 mg sodium making them 3 tortillas high
Only 148 mg sodium making them 2 tortillas high
- DOWNLOAD AVAILABLE:
  - RECIPE FOR GREEN CHILI TACO BAKE

Great Enchiladas
We add 0 sodium green chilis
Look so good and taste awesome
Less than 68 mg sodium each
Learn what low sodium folks really need to know about the % of Daily Value on food labels

DOWNLOAD AVAILABLE:

RECIPE FOR SOUR CREAM CHICKEN ENCHILADAS

Easy to prepare
Tortillas and Main Filling might be in your freezer ready for you
Build your own meal - Each person adds the goodies they want
Recipe has a list of items that can be used
- Has the sodium content for each
- You choose the sodium count
Makes a meal that is quick, easy, delicious, and fun
Everyone gets to decide how spicy they want their meal to be
Burritos are for breakfast, lunch, or dinner
- DOWNLOADS AVAILABLE:
  - Burrito Fixin's
  - Recipe for Sausage for your breakfast burrito

You will want to make a bunch to freeze for quick meals later
Less than 50 mg sodium per taco
WONDERFUL flavor
Garnish with your favorite items

DOWNLOAD AVAILABLE:
- RECIPE FOR CARNITAS TACOS

Now you can prepare really good low sodium Mexican Food meals
Keep your frozen ingredients done
Meals can be ready in a short amount of time
Always be on the lookout for sodium that hides
You have the information needed to become the sodium attacker for the folks you cook for.

Thank you for watching this course
I would appreciate your comments on its content and presentation
There are 8 more Low Sodium Cooking courses and more coming soon
Please visit my YouTube channel - The Sodium Attacker

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Provides recipes with significantly lower sodium content compared to store-bought alternatives, which can be helpful for those managing sodium intake

Includes recipes for homemade spice blends and condiments, allowing learners to control sodium levels and avoid high-sodium store-bought versions

Offers numerous downloadable recipes and lists, providing learners with convenient access to low-sodium cooking resources

Focuses on using fresh ingredients and avoiding canned goods, which are often high in sodium, to create flavorful and heart-healthy meals

Teaches learners how to identify hidden sources of sodium in food labels and kitchen staples, empowering them to make informed choices

Suggests freezing small portions of meals, which may require learners to have freezer bags and space available for proper storage

Reviews summary

Low sodium mexican cooking guide

According to learners, this course provides a practical guide to making delicious low-sodium Mexican food. Students appreciate the specific recipes and the emphasis on using homemade bases like chili powder and sauces to control sodium intake effectively. They find the ingredient information and tips on reading labels particularly helpful. While the focus on making items from scratch offers significant sodium reduction compared to store-bought, some note this approach requires dedication and time. Overall, it's seen as a valuable resource for those needing to follow a low-sodium diet without sacrificing flavor.

Get helpful tips for low-sodium cooking.

"The tips on freezing helped me prep meals faster."

"Learning where to find low-sodium ingredients was super useful."

"Understanding food labels is a game changer."

Dishes taste surprisingly delicious.

"Was worried low-sodium meant bland, but the dishes are flavorful."

"The homemade chili powder made a big difference in taste."

"My family actually enjoys these meals, even without all the salt."

Making basics from scratch requires time.

"Preparing homemade chili powder and tortillas is time-consuming."

"You need to dedicate time for ingredient prep."

"This isn't a quick weeknight meal solution if you start from scratch."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Cook Delicious Low Sodium Mexican Food! with these activities:

Review Sodium Content in Common Foods

Show steps

Reinforce your understanding of where sodium hides in common foods, which is crucial for modifying recipes effectively.

Browse courses on Sodium

Show steps

Create a list of common foods and their sodium content.
Compare sodium levels in different brands of the same food.
Identify high-sodium foods to avoid or modify.

Read 'The Salt Fix' by Dr. James DiNicolantonio

Show steps

Gain a deeper understanding of the role of sodium in the body and the controversies surrounding sodium intake recommendations.

View Superfuel: Ketogenic Keys to Unlock the Secrets... on Amazon

Show steps

Read the book and take notes on key arguments and findings.
Compare the book's recommendations with the course's low-sodium approach.
Reflect on how this information can inform your cooking and dietary choices.

Develop a Low-Sodium Recipe Conversion Guide

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Solidify your understanding of sodium reduction by creating a guide that helps others convert traditional Mexican recipes into low-sodium versions.

Show steps

Select several traditional Mexican recipes.
Identify high-sodium ingredients in each recipe.
Research low-sodium alternatives for each ingredient.
Create a guide with step-by-step instructions for converting the recipes.

Four other activities

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Show all seven activities

Sodium Calculation Exercises

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Improve your ability to quickly calculate sodium content in recipes and meals.

Show steps

Find recipes online or in cookbooks.
Calculate the total sodium content per serving.
Adjust ingredient amounts and recalculate sodium content.

Explore 'Low Sodium Cookbook For Dummies'

Show steps

Expand your knowledge of low-sodium cooking techniques and recipes beyond the course materials.

View Putting Knowledge to Work on Amazon

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Browse the book and identify recipes that interest you.
Try cooking one or two recipes from the book.
Compare the recipes with those taught in the course.

Create a Low-Sodium Mexican Cookbook

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Apply your knowledge and skills to create a comprehensive resource for low-sodium Mexican cuisine.

Show steps

Gather low-sodium Mexican recipes from various sources.
Test and refine the recipes to ensure they are delicious and low in sodium.
Organize the recipes into a cookbook format with clear instructions and nutritional information.
Share your cookbook with others who are interested in low-sodium cooking.

Share Low-Sodium Cooking Tips in Online Forums

Show steps

Reinforce your learning by helping others navigate the challenges of low-sodium cooking.

Show steps

Find online forums or communities focused on low-sodium diets or Mexican cuisine.
Share your knowledge and experience by answering questions and providing tips.
Offer encouragement and support to others who are trying to reduce their sodium intake.

Career center

Learners who complete Cook Delicious Low Sodium Mexican Food! will develop knowledge and skills that may be useful to these careers:

Wellness Chef

A wellness chef is someone who prepares meals with a focus on nutrition, health, and dietary needs. This course on low sodium Mexican food is directly relevant to a wellness chef, providing recipes specifically designed to be both flavorful and low in sodium. The course’s numerous recipes and techniques will give a wellness chef a wider range of options for their menus. The detailed lessons on understanding where sodium hides in food items help support a broader approach to healthy cooking. A wellness chef can use this course to adapt and create dishes that are not only delicious but also align with the dietary goals of their clients.

See salaries and explore the career path for Wellness Chef

Recipe Developer

A recipe developer creates and tests recipes for various purposes, often specializing in a particular cuisine or dietary restriction. This course on low sodium Mexican food is directly aligned with this career, offering specific recipes and techniques for creating flavorful dishes that meet the needs of individuals watching their sodium intake. The course provides hands-on experience in modifying traditional recipes to lower sodium content. A recipe developer would benefit from this course for its focus on practical application and understanding of sodium content in food. The detailed breakdowns of sodium levels in each recipe component, and substitutions for high-sodium ingredients, are particularly useful for a recipe developer aiming to create healthier versions of Mexican dishes.

See salaries and explore the career path for Recipe Developer

Food Blogger

A food blogger creates content related to food, recipes, and culinary experiences, often sharing their work online or on social media. This course on low sodium Mexican food aligns with this career, providing a focused, health-conscious niche for a food blogger to explore. The course's emphasis on recipe development, flavor enhancement, and low sodium cooking techniques are relevant for a food blogger seeking to create content for a specific audience. This course may be particularly helpful for a food blogger looking to expand their offerings into low sodium fare, as it provides an approach to maintaining flavor while reducing sodium. The inclusion of numerous recipes and variations on Mexican cuisine will give a blogger a library of content to draw upon and adapt, which should translate into increased traffic to their blog.

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Personal Chef

A personal chef prepares meals for clients based on their specific dietary requirements and preferences. This course on low sodium Mexican food directly applies to the work of a personal chef catering to clients with dietary needs. The course's practical recipes and focus on low-sodium ingredients enables a personal chef to add a specialized offering to their menu. Understanding how to adapt traditional Mexican dishes to be low-sodium allows a personal chef to expand their clientele base, particularly for those seeking healthier options. The course's teachings on where sodium hides in common ingredients may be particularly helpful for a personal chef who needs to create dishes that are flavorful without the high sodium content.

See salaries and explore the career path for Personal Chef

Culinary Instructor

A culinary instructor teaches cooking techniques and culinary skills to students in a classroom or workshop setting. This course on low sodium Mexican food can provide a culinary instructor with a focused area of expertise to teach. The course’s numerous recipes and techniques can provide a solid foundation for classes about low sodium cooking. The detailed comparisons between high sodium and low sodium options, also detailed in the course, will help students understand the importance of reading food labels and choosing healthy alternatives. A culinary instructor could adapt the material from this course, along with their existing knowledge, to instruct students on how to create flavorful low sodium versions of dishes without sacrificing taste.

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Food Product Developer

A food product developer creates new food products for commercial sale, often focusing on specific dietary needs or preferences. This course on low sodium Mexican food is directly relevant to this field, providing detailed recipes incorporating low sodium ingredients. The course’s focus on how to reduce sodium without sacrificing flavor can inform the product development process by providing practical examples of low sodium adaptations. The information on where sodium hides in food, and identifying low sodium alternatives, would be beneficial to a food product developer creating low sodium versions of Mexican products. By taking this course, a food product developer will be well informed of techniques to create healthier products while maintaining market appeal.

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Caterer

A caterer prepares food for events and gatherings, often working with specific dietary requests and preferences. This course on low sodium Mexican food provides specific recipes and techniques that a caterer may find useful when serving clients who need low-sodium options. The detailed recipes would help a caterer expand their repertoire to include these items. The course’s emphasis on flavorful, low-sodium cooking will be useful in preparing meals that appeal to a wide variety of customers. By taking this course, a caterer can broaden their services and attract clients with specific dietary restrictions without sacrificing the quality or taste.

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Nutrition Consultant

A nutrition consultant advises clients on healthy eating habits and dietary plans, often tailoring their approach to specific health needs. This course on low sodium Mexican food may be helpful to a nutrition consultant looking to specialize in sodium-conscious diets. While this course is not a nutrition course, per se, the information presented would be useful in creating meal plans for clients needing to reduce their sodium intake. The course provides specific, detailed recipes that would be useful for clients who wish to maintain their enjoyment of the cuisine. By understanding how to modify classic Mexican dishes to be low-sodium, a nutrition consultant can recommend culturally appropriate options to their clients. This approach can help clients make dietary changes that fit into their lives and tastes.

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Dietitian

A dietitian assesses and plans nutritional programs and provides guidance to patients, often within a clinical setting. This course on low sodium Mexican food may be useful for a dietitian who seeks to expand their knowledge about this popular cuisine. While the course is not a substitute for formal training in dietetics, the specific recipes and focus on reducing sodium intake can be a valuable addition to their practice. Dietitians can use the information in this course when working with clients who need to lower sodium intake. They may find the particular emphasis on Mexican food an interesting and relevant way to provide diet plans that are easy to follow and enjoyable.

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Health Coach

A health coach guides clients in making lifestyle changes to improve their overall well-being, often focusing on diet and nutrition. A health coach with an interest in working with a Hispanic population may find this course on low sodium Mexican food to be a useful addition to their skillset. The course provides practical ways to reduce sodium intake, while still allowing clients to enjoy familiar dishes. The course will help health coaches guide their clients in making healthier choices within the context of their heritage. The course's detailed recipes, coupled with the coach's knowledge about healthy living, will enable successful outcomes for their clients.

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Food Writer

A food writer creates written content about food, recipes, and culinary topics. A food writer who covers specialty cuisine may find this course on low sodium Mexican food to be a useful resource for their work. The course can provide a knowledge base that can inform their writing. The detailed recipes and information on sodium reduction techniques may be especially relevant for a writer who seeks stories of healthy diets. A food writer can use this course to expand their expertise, allowing for more informed and nuanced articles and reviews.

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Restaurant Consultant

A restaurant consultant provides advice to restaurants on various aspects of their business, including menus and kitchen operations. This course on low sodium Mexican food can be a niche offering for a restaurant consultant. The course's specific focus on low sodium recipes and techniques will provide specialized knowledge relevant to restaurants seeking to cater to a health-conscious clientele. Understanding how to adapt traditional Mexican dishes to reduce sodium levels will be especially useful to a restaurant consultant seeking to provide a better dining experience. The detailed recipes in this course also provide a foundation for creating menu items that are both flavorful and healthful.

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Community Health Worker

A community health worker provides health education and outreach within communities, often focusing on public health. This course on low sodium Mexican food may be helpful for a community health worker who aims to work with communities seeking to eat healthier. While public health courses are more directly related to this role, the course’s specific recipes and practical techniques for low sodium cooking can be a valuable tool for community health workshops. The community health worker may use the course as a tool for explaining to families how to eat healthy, while still incorporating traditional elements of Mexican cuisine. By understanding how to adapt recipes and choose lower sodium options, they can help community members adopt healthier lifestyles.

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Dietary Aide

A dietary aide assists in food preparation and service within healthcare settings, following specific dietary guidelines. This course in low sodium Mexican food may be useful for dietary aides who work with patients who require low sodium diets, or who have a preference for Mexican dishes. While this course does not provide formal training in dietary management, it does offer insight into reducing sodium intake while preserving flavor. The recipes in this course can be useful in providing a variety of meals that are both enjoyable and within dietary guidelines. This additional knowledge can make a dietary aid more versatile.

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Food Stylist

A food stylist prepares and arranges food for photography, videos, or other media, focusing on visual appeal. This course on low sodium Mexican food is indirectly useful to a food stylist. The stylist who takes this course may find that the detailed recipes and cooking information in this course help in preparing food that looks as good as it tastes. Additionally, awareness of low-sodium ingredients may become useful if a project demands that food be health-conscious. While flavor is not a primary concern of a food stylist, an understanding of how to prepare these complex dishes will help in creating dishes that are true to the intent of the recipe.

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Cook Delicious Low Sodium Mexican Food!

What's inside

Learning objectives

Syllabus

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Reviews summary

Low sodium mexican cooking guide

Activities

Career center

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