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 (800) 810-4145, 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