{"id":12447,"date":"2025-05-05T19:17:24","date_gmt":"2025-05-05T19:17:24","guid":{"rendered":"http:\/\/www.food-blog.co.za\/durban\/?p=12447"},"modified":"2025-05-21T14:19:51","modified_gmt":"2025-05-21T14:19:51","slug":"trick-your-tastebuds-with-these-samfa-taco-cups-eat-more-mushrooms-to-use-less-salt","status":"publish","type":"post","link":"https:\/\/www.food-blog.co.za\/durban\/trick-your-tastebuds-with-these-samfa-taco-cups-eat-more-mushrooms-to-use-less-salt\/","title":{"rendered":"Trick your Tastebuds with these Mushroom Taco Cups: Eat more Mushrooms to use less Salt!"},"content":{"rendered":"<p><strong>World Salt Awareness Week &#8211; 12 &#8211; 18 May 2025\u00a0aims to encourage the implementation of evidence-based interventions to reduce salt consumption in the population.<\/strong><\/p>\n<blockquote>\n<p style=\"text-align: center;\">Salt tastes good, and it makes food taste good, which is why we\u2019ve chosen it as our primary flavour enhancer. Our bodies even need small amounts of it to function. But salt comes with some jeopardy too.<\/p>\n<\/blockquote>\n<p><span style=\"text-decoration: underline;\"><strong>Consume more than the 5g a day recommended for adults by the World Health Organization (WHO) and things quickly switch from \u201cSalt of the Earth\u201d to \u201cSalt the Earth\u201d territory!<\/strong><\/span><\/p>\n<ul>\n<li>High blood pressure, heart attacks and strokes are some of the more worrying effects of regular high sodium intake. And according to the UK\u2019s Action on Salt, \u201chigh salt intake has [also] been shown to\u00a0increase the amount of protein in the urine, which is a major risk factor for a decline in kidney function.\u201d<\/li>\n<\/ul>\n<p>South African guidelines are fully WHO aligned, with The Heart and Stroke Foundation South Africa stressing that the recommended upper limit of 5g per day \u201cincludes the salt already in foods, salt added during cooking, and salt added at the table.\u201d<\/p>\n<p>That\u2019s quite an alarming reality if you\u2019ve recently looked at the sodium levels of your favourite breads, tinned foods, ready meals and even breakfast cereals and biscuits.<\/p>\n<p>The South African government takes the matter exceedingly seriously, and the country has, since 2016, been playing a leading role in salt reduction globally. It was, in fact, \u201cthe first country to include mandated maximum salt targets across a wide range of processed foods,\u201d notes the\u00a0<em>South African Medical Journal<\/em>.<\/p>\n<p>Nonetheless,the amount of salt we consume on a daily basis is ultimately up to each of us,and we have to take personal responsibility.<\/p>\n<p>One easy way\u00a0to implement a\u00a0salt-lowering\u00a0strategy is to use umami-rich mushrooms as a substitute flavour enhancer in\u00a0cooking.\u00a0 Upping\u00a0your mushroom usage is a way to \u201cwean\u201d yourself off of salt, along with cooking\u00a0most of your food from scratch, including stocks and spice pastes; giving those\u00a0tinned foods in brine a pass; reducing the amount of salt you add to cooking\u00a0water and hiding the salt cellar at dinner time!<\/p>\n<p>Sweet,sour, salty, bitter and umami are the basic tastes we experience, and\u00a0amplifying one to reduce another is a recognised and sound approach to better\u00a0health. \u00a0\u201cA\u00a0key strategy for reducing sodium without losing cuisine enjoyment is via umami,\u201dwrites culinary nutritionist Jackie Newgent in the newsletter, NutritionNews About Mushrooms. \u00a0\u201cFoods\u00a0rich in umami contain glutamate, which provides savouriness. Umami also\u00a0counterbalances saltiness, enhances sweetness, reduces bitterness, and boosts\u00a0satiety while creating appetite appeal.<\/p>\n<p>Research suggests use of umami allows\u00a0for up to a 50 percent salt reduction without compromising flavour.\u201d\u00a0The\u00a0US Mushroom Council describes umami as \u201ca savoury, brothy, rich or meaty taste\u00a0sensation \u2026 it\u2019s a satisfying sense of deep, complete flavour, balancing savoury\u00a0flavours and full-bodied taste with distinctive qualities of aroma and\u00a0mouthfeel.\u201d<\/p>\n<h4><span style=\"text-decoration: underline;\">To get the maximum umami flavour\u00a0out of your white button, Portabellini and\u00a0Portabello mushrooms, the Council advises you to: \u00a0<\/span><\/h4>\n<ol>\n<li>\u201cSear mushrooms for a more intense roasted, charred and smoky flavour andoverall aroma.\u201d<\/li>\n<li>\u201cRoast mushrooms to get more sweet, salty and umami tastes with caramelised,nutty and buttery flavours.\u201d<\/li>\n<li>&#8220;Create a mushroom base, ideal for burgers, meatballs and meatloaf [by] roastingor saut\u00e9ing mushrooms ahead of time to intensify flavour and then finely chopping them up\u00a0to add to ground meat dishes.\u201d<\/li>\n<\/ol>\n<p>An\u00a0additional perk of using more mushrooms in your cooking in place of salt,\u00a0according to WebMD, is that \u201cmushrooms are a rich source of potassium, a\u00a0nutrient known for reducing the negative impact that sodium can have on your\u00a0body. \u00a0\u201cWhen\u00a0sodium levels increase, potassium levels tend to decrease,\u201d agrees TheCleveland Clinic. \u201cEating more potassium has the opposite effect of sodium.\u201d<\/p>\n<p>\u201cPotassium\u00a0lessens the tension in blood vessels, potentially helping to lower blood\u00a0pressure,\u201d notes WebMD. \u201cAdditionally, mushrooms have a low level of sodium, so\u00a0using them in recipes that call for saltier ingredients can reduce your sodium\u00a0intake, which in turn helps with blood pressure.\u201d<\/p>\n<p>Take\u00a0your first foray into low-salt, high-flavour eating with a hearty dinner of BraisedPork with Mushrooms and Butter Beans<\/p>\n<p>You\u2019ll be asking for seconds and leaning into mushroom meals in no time!<\/p>\n<p><strong>For more\u00a0mouthwatering mushroom recipes and inspiration, view\u00a0\u00a0<a href=\"https:\/\/bit.ly\/31Tza3V\">https:\/\/bit.ly\/31Tza3V<\/a><\/strong><\/p>\n<h3><strong>MUSHROOM TACO CUPS<\/strong><\/h3>\n<p>Serves 8<\/p>\n<p><strong>Ingredients:<\/strong><\/p>\n<p>Filling:<\/p>\n<ul>\n<li>500g beef mince<\/li>\n<li>1 Tbsp taco spice \/ Mexican seasoning<\/li>\n<li>1 large onion, finely diced<\/li>\n<li>4 cloves garlic, minced<\/li>\n<li>1 small jalape\u00f1o, thinly sliced<\/li>\n<li>500g Portabellini mushrooms, sliced<\/li>\n<li>1 x 400g tin diced tomatoes<\/li>\n<li>1 x 400g tin black beans, drained and rinsed<\/li>\n<li>1 Tbsp taco spice \/ Mexican seasoning<\/li>\n<li>1 cup \/ \u00b1 160g frozen corn kernels<\/li>\n<li>Handful fresh coriander leaves, roughly chopped<\/li>\n<\/ul>\n<p>Tortilla cups:<\/p>\n<ul>\n<li>8 medium flour tortillas<\/li>\n<li>Spring onions, sliced, for garnish<\/li>\n<\/ul>\n<p>Special equipment:<\/p>\n<ul>\n<li>Muffin tin<\/li>\n<li>Olive oil, for cooking<\/li>\n<li>Salt and pepper, to taste<\/li>\n<\/ul>\n<p><strong>Method:<\/strong><\/p>\n<p>For the filling:<\/p>\n<ol>\n<li>Heat a drizzle of olive oil in large saucepan or Dutch oven.<\/li>\n<li>Add the beef and cook until turning brown and crisp on the edges.<\/li>\n<li>Season well with taco spice.<\/li>\n<li>Remove beef from the pan and set aside.<\/li>\n<li>Add a fresh drizzle of olive oil to the pan.<\/li>\n<li>Add onion and fry until tender.<\/li>\n<li>Add the garlic and jalape\u00f1o and cook for a minute until fragrant.<\/li>\n<li>Add the mushrooms and cook until golden brown and tender.<\/li>\n<li>Pour in the tinned tomatoes, black beans and seasoning.<\/li>\n<li>Return the mince to the dish.<\/li>\n<li>Bring to a simmer and cover.<\/li>\n<li>Cook for a few minutes allowing the flavours to meld and the tomato to thicken.<\/li>\n<li>Add the corn and cook until warmed through.<\/li>\n<li>When ready to serve &#8211; finish with fresh coriander and stir through.<\/li>\n<\/ol>\n<p>For the tortilla cups:<\/p>\n<ol>\n<li>Preheat oven to 200\u02daC with the fan on.<\/li>\n<li>Different brands will make various sizes of flour tortillas.<\/li>\n<li>Measure tortillas by pressing and folding one into the muffin tin to create a little cup and seeing how much excess there is.<\/li>\n<li>Trim tortillas if necessary so that once placed in the muffin tin there is a little lip over the edge for plenty of filling.<\/li>\n<li>Brush trimmed tortillas on both sides with a little olive oil.<\/li>\n<li>Place in the muffin tin.<\/li>\n<li>If you have a six cup muffin tin &#8211; do two rounds.<\/li>\n<li>Place a little oven safe ramekin or little metal dessert mould in the muffin cup to help hold the shape.<\/li>\n<li>Bake for \u00b1 8 minutes until golden brown.<\/li>\n<li>Remove from the oven and when cool enough to handle remove the tortilla cups and place them on a cooling rack. They will crisp up as they cool.<\/li>\n<\/ol>\n<p>To assemble:<\/p>\n<ol>\n<li>Spoon the warm filling into the baked tortilla cups.<\/li>\n<li>Garnish with spring onions, serve with lime wedges and enjoy!<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>World Salt Awareness Week &#8211; 12 &#8211; 18 May 2025\u00a0aims to encourage the implementation of evidence-based interventions to reduce salt consumption in the population. Salt tastes good, and it makes food taste good, which is why we\u2019ve chosen it as our primary flavour enhancer. Our bodies even need small amounts of it to function. But&#8230;<\/p>\n","protected":false},"author":1,"featured_media":12448,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12447","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trick your Tastebuds with these Mushroom Taco Cups: Eat more Mushrooms to use less Salt! - FoodBlogDBN<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.food-blog.co.za\/durban\/trick-your-tastebuds-with-these-samfa-taco-cups-eat-more-mushrooms-to-use-less-salt\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trick your Tastebuds with these Mushroom Taco Cups: Eat more Mushrooms to use less Salt! - FoodBlogDBN\" \/>\n<meta property=\"og:description\" content=\"World Salt Awareness Week &#8211; 12 &#8211; 18 May 2025\u00a0aims to encourage the implementation of evidence-based interventions to reduce salt consumption in the population. 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Salt tastes good, and it makes food taste good, which is why we\u2019ve chosen it as our primary flavour enhancer. Our bodies even need small amounts of it to function. 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