Heathen's Kitchen Witches Compendium

Ingredients and Safe Substitutions

Wine Characteristics
Wine Glossary
Wine Pronunciation Guide
You can't make me Eat It!
Wine and Food Pairing
The Glossary Of Pork Terms
Sixty one Uses Of Baking Soda
Timetable for Roasting Fresh or Thawed
Using a Candy Thermometer
Vegetable Harvest and Storage
Vegetable Seasonings
Wine and Cheese Pairings
Soup Seasonings
Sour Cream
Staple Ingredients
Thawing Times for Whole Turkey
Thawing Times for Whole Turkey
Poultry Seasonings
Remaking Recipes
Roasting Timetable
Salad Seasonings
Seasonings for Sauces for Meats and Vegetables
Sizes of Dishes and Baking Pans
Ingredients and safe Substitutes 8 - Spices
Ingredients and safe Substitutes 9 - Vegetable Products
Hard times recipes and substitutes
Oven Temperature Conversion Chart
Pastry Seasonings
Pepper Heat Guide
Quick-Freezing Vegetables
Terms and Definitions Prepared to Answer the Most Commonly Asked Questions About Lamb
Ten Rules of Edible Flowers
Rules For A Good Quiche
Nutritional Content of Nuts
Ingredients and safe Substitutes 7- Miscellaneous Foods
Ingredients and Safe Substitutions
Ingredients and Safe Substitutions 2 Grains and flour
Ingredients and Safe Substitutions 3 Dairy Products
Ingredients and Safe Substitutions 4 Eggs
Ingredients and Safe Substitutions 5 Fish
Learn the Basics of Freezing Your Fruits and Vegetables
Metric Conversion Chart
Meat Seasonings
Ingredients and safe Substitutions 6 - Baking Products
How to Make Pickles and Relishes
Creating magic in your kitchen
How to Dry Fruits and Vegetables
How to Make Jams and Jellies
Mead Names from Around the World
Honey Names
Honey Names
Glossary of Basic Cuts of Steak
Gravy Problems and Solutions
Growing Herbs and Sprouts
Kitchen Witches Superstitions
Healthy Substitutions
Heirloom Measurements
Herbal Companions
High Altitude Baking
Kitchen Witch Creed
Medieval Cooking Glossary
Simple Herbal solutions
Household Cleansers
Liqueurs for Cooking
Juice of Love
Magickal Properties of Pies
Mead Styles and Ingredients
Food Rich in Antioxidants
Fruit Seasonings
Garlic Braid
Ginger Cakes
For food preparation
Food Quantities for 25, 50 and 100 Servings
Food Measurements and Yields
Food/Herbs for the Kitchen Witch
Food Additives and Preservatives
Flavored Vinegars
Equivalent Weights and Measures
Fish and Food seasonings
Egg Seasonings
Easy Chocolate Truffles
Dream Recipes
Dessert and Dessert Sauce Seasonings
Divination with Chopped Herbs
Cutting Terms
cooking Oils
Crockpot Conversion Chart
Cake Recipe Adjustment for High Altitudes
Magical Food
Beverage Seasonings
Water Canner Altitude Chart
Bottled Water Glossary
Baneful herbs
On the tea Kettle
Crimson's Essential Kitchen
The legume Family
An Introduction to Home Canning
Appetizer Seasonings
Alcohol Substitutions In Cooking
Apples of my Eye
Can Contents
Can Vegetables Using A Boiling-Water Canner
Candy-Making Temperatures
Cheese Characteristics and Uses
Cheese Seasonings
Chocolate Baking Tips
Cold Storage Life of Foods
Conversion Factors
Conversion Table for U.S. and Metric
Glossary of Spice Terms
13 Kitchen tips
Favorite Links
Contact Me
Egg Seasonings

Edited By Crimsonwolf

Ingredients and Safe Substitutions




Salt is essential to human survival.  The very blood in our veins carries the same saltwater concentration that flowed in the ancient oceans from which our first ancestral cells arose.  Salts are particularly important to replace when a person has been exercising, as they are lost through sweat.  Note that a natural "sports drink" replacing needed carbohydrates and electrolytes can be made by mixing organic white grape juice with organic lemon juice and sea salt.

That said, it is important to note that the modern diet has overused and abused this vital nutrient, and many people are seeking to cut back their intake.  Sodium is present in many foods not containing actual "salt", and persons on a medically prescribed diet restricting sodium intake should be very careful to watch for hidden sodium sources, including baking soda and baking powder.

Note: If you are following a restricted diet for medical reasons, PLEASE do not deviate from the prescribed diet without consulting your health care professional.

When salt intake is reduced or eliminated, it is important to ensure that adequate levels of iodine are still present in the diet, or available through supplementation, most commonly with kelp.  Iodine is added to commercial salt in order to prevent thyroid problems, such as goiter;  sea salt, and celtic sea salt, do not necessarily contain iodine levels adequate to human nutritional needs, and kelp or other iodine supplementation may be necessary in diets where these more natural salts replace commercial iodized salt.

Commercial iodized salt is refined in a high-temperature (1200 degrees Farenheit) flash-cooling process, which tightens the molecular bond and makes refined salt less soluble and harder to digest.  In addition, commercial salt usually contains many additives other than iodine, including sugar, sodium silico aluminate, magnesium carbonate, silicon dioxide, sodium ferrocyanide (!!!), and green ferric ammonium sulfate, all of which are permitted to promote free flow - which is why celtic sea salt is my salt of choice.

Celtic sea salt is often slightly moist and greyish and may need to be ground for use;  it is unlikely to be free-flowing in a salt shaker, but does work with some pepper and spice grinders.  It provides a wide array of essential minerals which have been lost from our agricultural land, and are therefore not reliably present in our foods.  It has been recommended for use by people suffering from Fibromyalgia and Multiple Chemical Sensitivity.  Celtic sea salt may be found in health food stores, sometimes available in bulk at places like food co-ops.

Salt serves the function of enhancing the flavors of other foods when used in small amounts.  This function may be served by other flavors, notably including lemon and herbs.

Salt has been used in baking primarily for preservative purposes, and to control the growth of yeast.  It slows yeast growth, preventing over-rising, but should therefore not be added to a recipe until the yeast has had a good start.  Salt-free yeast breads should be watched closely to prevent overproofing, and to stop them from developing too yeasty a flavor.  There are also other means of controlling yeast activity that can be easily substituted, and salt is completely unnecessary in any recipe calling for baking powder or baking soda, such as quick breads, cakes, and cookies.

Almost all commercial foods are made with excessive amounts of salt, to cover the lack of flavor from the ingredients grown in exhausted farmlands and storage- and shipping-oriented varieties.  Our palates must be allowed some time to recover from this overdosing before they can be expected to truly appreciate the fullness of the flavors of low salt and salt-free cooking.  During this transitional period, some people prefer to add a more natural salt, or a salty substance such as miso, tamari (soy sauce), kelp, or nutritional yeast, to those recipes where the salty flavor is desired.  Most sweet foods taste better when the salt is removed, so substitution is unlikely to be necessary or desired.

Since most recipes can benefit by having their salt content reduced, amount of salt substitute used must be largely to taste:

Lemon Peel or Lemon Juice

Herbs and Spices - basil, oregano, dill, thyme, tarragon, onion, garlic, caraway, poppy seeds, cumin, coriander, cinnamon, ginger, nutmeg, etc.

Seasonings like vegetable powder or nutritional yeast

Powdered kelp or other seaweed (a great source of trace elements)

{Tamari or Miso - contains salt from fermentation}

{Sea salt or Celtic Sea Salt - still forms of salt, these are more natural, containing essential trace elements



Heathen's Kitchen Compendium