You Won't Believe It's Salt-Free: 125 Healthy Low-Sodium and No-Sodium Recipes Using Flavorful Spice Blends

201 Pages·2012·2.536 MB·English

by  Robyn Webb

W  Y
Knock the salt hether you have hypertension or pre-hyper- O
tension, or you simply want to diminish the U
shaker off the
risks of developing high blood pressure, W
O
making one change can put you on the road to better
table with these
N
health: reducing your sodium intake. Nutritionist
’
T
fl avorful low- and culinary expert Robyn Webb shows you how You Won’t Believe It’s

B
to replace salt with other healthy spices and herbs
E
sodium and no-
with 125 fl avorful, low- and no- sodium recipes that L
I
take family dinners from monotonous to mouth- E -
sodium recipes. V SALT FREE!
watering. You Won’t Believe It’s Salt-Free! gives you E

the knowledge and variety you need to start eating I
T
healthier without sacrifi cing fl avor. ’
S

“ Robyn Webb carefully describes how S
A
to use spice blends, fresh herbs, and Explore recipes jam-packed with fl avor such as
L
T
spices, which makes this book so Chipotle Chicken, Herbs de Provence Squash,
-
F
very useful and practical for those Roasted Italian Edamame, Garlic and Herb Scallops, R
who need to reduce salt but refuse E 125 Healthy, Low-Sodium and No-Sodium
Old-Fashioned Chicken and Rice Soup, Chipotle
E
to sacrifi ce great taste. My kids love
Chips, Popcorn, Caribbean-Style Pork Tenderloin !
Recipes Using Flavorful Spice Blends
Robyn’s Chicken Fingers seasoned
with Melon Salsa, Herbed Mashed Potatoes with
with chipotle (without a grain of salt), Re12
Olive Oil, Perfect Corn on the Cob, and Vidalia c5
and I love the curried popcorn!” ip H
—Monica Bhide, author of Modern Spice Onion Soup. Once you experiment beyond the salt es Uealt
sh
shaker, your health will improve and your cooking ingy, L
“ If you need to reduce the amount of will too! Flavow-S
oo
salt in your diet, you owe it to yourself Robyn Webb, award-winning nutritionist and teacher, rful Sdium
to fi nd new ways to create exciting p a
is the author of eleven cookbooks. Coauthor, with icn
ed
and bold fl avors. Robyn Webb uses her B N
Dr. Neal Barnard, of The Get Healthy, Go Vegan leo
culinary and nutritional expertise to n-S
Cookbook, she is a recipe developer, columnist, and dsod
create quick and easy mouthwatering iu
online food editor of Diabetes Forecast magazine, m
dishes with fl avorful spice blends and
published by the American Diabetes Association.
an assortment of fresh herbs and
WR
She lives in Washington, DC. www.RobynWebb.com
spices.”—Michael Natkin, author of O
E
Herbivoracious BB
BY
N

$17.99 / £11.99 / $21.00 CAN COOKING
DA CAPO PRESS
Lifelong Books
A Member of the Perseus Books Group Cover photographs by Renee Comet
www.dacapopress.com ROBYN WEB B
0738215563-Webb_Layout 1 5/30/12 1:27 PM Page i
You Won’t Believe It’s Salt-Free!
0738215563-Webb_Layout 1 5/30/12 1:27 PM Page ii
0738215563-Webb_Layout 1 5/30/12 1:27 PM Page iii
125 Heart-Healthy, Low-Sodium
and No-Sodium Recipes Using
Flavorful Spice Blends
ROBYN WEBB
A Member of the Perseus Books Group
0738215563-Webb_Layout 1 5/30/12 1:27 PM Page iv
Many of the designations used by manufacturers and sellers to
distinguish their products are claimed as trademarks. Where those
designations appear in this book and Da Capo Press was aware of a
trademark claim, the designations have been printed in initial capital
letters.
Copyright © 2012 by Robyn Webb
Photographs © Renee Comet Photography
All rights reserved. No part of this publication may be reproduced, stored
in a retrieval system, or transmitted, in any form or by any means,
electronic, mechanical, photocopying, recording, or otherwise, without
the prior written permission of the publisher. Printed in the United States
of America. For information, address Da Capo Press, 44 Farnsworth
Street, 3rdFloor, Boston, MA 02210.
Book design by Timm Bryson
Cataloging-in-Publication data for this book is available from the Library
of Congress.
First Da Capo Press edition 2012
ISBN: 978-0-7382-1556-3 (paperback)
Published by Da Capo Press
A Member of the Perseus Books Group
www.dacapopress.com
Da Capo Press books are available at special discounts for bulk purchases
in the U.S. by corporations, institutions, and other organizations. For
more information, please contact the Special Markets Department at the
Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA,
19103, or call [phone], ext. 5000, or e-mail
[email protected].
10 9 8 7 6 5 4 3 2 1
0738215563-Webb_Layout 1 5/30/12 1:27 PM Page v
to my mother ruth
the original salt-free pioneer who knew
early on that reducing her salt intake
would lead to a longer and healthier life—
she’s eighty-eight years young!
0738215563-Webb_Layout 1 5/30/12 1:27 PM Page vi
0738215563-Webb_Layout 1 5/30/12 1:27 PM Page vii
Contents
introduction: the truth about salt 
secrets of salt-free cooking 
chapter : starters 
Lemon Pepper Shrimp Skewer with Grape Tomato Relish 24
Roasted Italian Edamame 25
Mushroom Crostini 26
Bread Dips 27
Cauliflower Crostini 28
Tomato Corn Salsa 29
Potato Pockets 30
Indian Chicken Skewers 32
Chimichurri Stuffed Mushrooms 33
Garlic and Herb Scallops 34
Eggplant Tomato Stacks 35
Pasta and Smoked Trout Salad with Cilantro Salsa Verde 36
vii
0738215563-Webb_Layout 1 5/30/12 1:27 PM Page viii
chapter : snacks 
Tandoori Snack Mix 38
Sweet and Spicy Walnuts 39
Guacamole 40
Italian Shrimp and Tomato Bruschetta 41
Spiced Yogurt Dip 42
Salsa Fresca 43
Chicken Fingers 44
Tuscan White Bean Dip 45
Garlic and Herb Pita Chips 46
Chipotle Chips 47
Creamy Spinach Dip 48
Cacik 49
Spiced Mango Shake 50
Grilled Spiced Peaches 51
Popcorn! 52
Champagne Mango Salsa 53
chapter : marinades 
Marinades for Seafood 57
Italian Marinade 57
Lemon Pepper Marinade 57
Tropical Marinade 57
Marinades for Chicken, Beef, Pork, and Lamb 58
Southwestern Marinade 58
Port Wine Chinese Five-Spice Marinade 58
Herb Marinade 59
Mint Marinade 59
viii Contents
0738215563-Webb_Layout 1 5/30/12 1:27 PM Page ix
chapter : main dishes 
Caribbean-Style Pork Tenderloin with Melon Salsa 62
Italian Chicken with White Beans 63
Cod with Orange 64
Asian-Style Meat Loaf 65
Tuscan Chicken Thighs with Roasted Vegetables 66
Herbed Chicken Salad with White Beans 67
Chipotle Chicken with Sour Cream Sauce 68
Garlic and Herb Lamb Chops with Browned Onions 69
Lemon Pepper Turkey Burgers 70
Indian-Style Skirt Steak with Yogurt Relish 71
Tequila Lime Chicken 72
Spicy Chicken Thighs with Smothered Peppers and Onions 73
Salmon with Tomato Pepper Salsa 74
Zesty Oven-Fried Chicken 75
Sea Bass with Tandoori Spice 76
Apricot Lemon Pepper Chicken 77
Shrimp, Mango, and Kiwi Salad 78
Sichuan Lamb 79
Lamb Korma 80
Classic Steak au Poivre 81
Herb Frittata 82
Mango Cashew Chicken Bundles with Sesame Quinoa 83
chapter : sides 
New Potatoes with Creamy Italian Herb Dressing 86
Linguine with Walnuts and Garlic and Herbs 87
Zesty Carrot and Date Salad 88
Contents ix