Over the Salt

Mindful choices for healthy and low sodium cooking

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Fall mushroom hot pot

This weekend, we picked up some fresh mushrooms to make a delicious one-pot savory dish to serve with rice.



3 large cups white mushrooms, sliced
silken tofu, rough chopped
thyme, pepper
garlic, 2 teaspoons
Worcestershire sauce 1/4 cup
lime and lemon juice
coconut milk
olive oil


Sautee the mushrooms in olive oil and garlic
Add lemon, lime and Worcestershire sauce
Stir in coconut milk and simmer with thyme
Add chopped tofu
Add pepper to taste
Serve with rice and orange wedges for color

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Easy savory frittata



In the morning, I like easy better than coffee. This quick egg recipe allows me to prepare snack meals for the week and grab them to go. All I need is a muffin pan, a dozen eggs and some imagination. Other ingredients are seasonal, like fire-roasted corn, snap peas, sweet peppers or gem tomatoes. The recipe makes a dozen tiny frittata that are delicious both hot or cold.


  • One dozen eggs
  • Cheese – shredded
  • Optional vegetables – whatever is fresh – finely chopped
    • sweet onions
    • sweet tiny peppers
    • fire roasted corn
    • shelled sweat peas
    • mushrooms
    • summer squash
    • zucchini
    • potatoes or sweet potato
  • Enough liquid to make up 800ml total batter
    water or cream, both work
  • Garlic powder 1/4 teaspoon
  • Pepper to taste
  • A pinch of garam marsala or savory herbs

Making the recipe

  • Pre-heat oven to 375 degrees
  • Crack the eggs into a large measuring beaker
  • Add enough liquid (water or cream) to make 800mls
  • Beat the mixture and add the spices, set aside
  • Prepare a non-stick muffin pan with butter or oil (I like butter)
  • Grate the cheese and add a desert spoon to each muffin cup
  • Chop the vegetables and sprinkle over the cheese, until cups are 2/3 full
  • Give the egg mixture a last stir (herbs may have settled) and add to the muffin cups
  • Bake for 22-25 minutes
  • They are done when risen and lightly springy on top.

Savory bites

I usually make this in a large muffin tin and the recipe makes 12. However, my sister tells me that mini muffin pans make cute bites that are perfect for afternoon tea. Share the recipe link on facebook and follow us to get more fun recipes.

Store the indivual frittata in an air-tight container or in small bags ready to grab for work. I like to heat them and serve in rolled flatbread. My thanks to Jane for introducing me to the idea of the frittata and providing a couple dozen when I was visiting my sweetie in the hospital. These little protein bombs kept me going.