March 20, 2015

Salternatives and Mushroom Spice Streusel


Did you know that this week is actually, officially#saltawarenessweek?

It is! And you’re already steps ahead with the amazingSALTERNATIVESwe’ve been exploring that boost the natural flavor of your foodwow all your friends. At the same time. No shaker necessary.

Before we get to a quick collage of our favorite salt-free salt swaps, lets also just take a moment to review the difference between盐和钠. Because they are not the same thing.

Table salt contains 40% sodium and 60% chloride. And while we generally think of the salt shaker as the only source of sodium, sodium also exists in most whole foods, from cantaloupe to eggs. It also hides out in a lot of unlikely places, like sandwich bread, milk, and even medication.

According to the latest dietary guidelines, it is recommended that the majority of Americans should consumeless than 1,500mg of sodium a day. Or a little over 1/2 teaspoon of that table salt. And let’s just say, most people (nine out of ten Americans according to the American Heart Association) eat at least double than that. Sometimes by lunch.

But most of this over-sodium consumption does not come from the salt shaker at home. It’s the processed, prepared foods, and restaurant meals that are actually responsible for 75% of the sodium we eat. Which is why the best and easiest place to start lowering sodium is by ditching all the canned foods and frozen dinners, and to start cooking with fresh ingredients.

But you knew that.

As for the shaker, though, why not try a sprinkle of something more exciting. Like any of the salt-free spices (cumin, smoked paprika, garlic powder) or blends (jerk, curry, shichimi togarashi).




OrSALTERNATIVESthat harness the savory, umami, and nutty flavors found naturally in other ingredients. Likelentil dust;dukkah spice mix; all of theMrs. Dashsalt-free blends; and my salt-free version ofNom Nom Paleo’s Magic Mushroom Powder.Then, I challenge you to mix them into popcorn and savory streusel toppings and explore the world beyond salt.

Then, whatever spice or blend or alternative you choose, be sure to sprinkle it on homemade crackers. Mix them into yogurt dips. Melt them in oil and pour them onto popcorn.


Or make a savory streusel for your next frittata. Because you can.





makes enough streusel topping for 6 savory egg muffins



把所有材料放入一个小碗,用哟ur fingers to work the butter into the flour until well combined and crumbly. Then, place on top of savory muffins or mini egg muffins for final 10 minutes of cooking.



  • 1 cup dried porcini mushroom
  • 2汤匙无盐大蒜粉
  • 1 Tbsp whole black peppercorns
  • 1 Tbsp red pepper flakes


Place ingredients in a spice grinder or small food processor and pulse until you’ve created a very fine powder. Let the mushroom dust settle for a minute before opening the grinder or processor. Keep in an air-tight container for up to a month. Then use in any cooked dish/recipe (aka: do not sprinkle and eat the raw powder). Enjoy and send a note of thanks over toMichellefor her genius.

Cassie March 21, 2015 at 4:54 pm

Sounds yummy!

linda lee boucher July 7, 2015 at 2:45 pm

thank you for this information…It was extremely helpful

Gail Lewis 2016年11月4日上午7:11

About a year ago I was told to avoid sodium due to heart problems (I am 67). I have been exploring the ways to make food from scratch without salt. One flavorful seasoning I enjoy is easily made by taking dehydrated vegetable flakes (I buy these in a large jar at the supermarket) and grinding them into a powder in little electric coffee grinder. I made another seasoning by dehydrating celery and grinding that into a powder (but that takes some time and effort.
I also make homemade ketchup, salad dressing, mayonaise, etc.
Thank you for your blog. Great ideas.

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