It’s a shocking figure: Nine out of 10 US adults consume significantly more sodium than they should. This puts them at risk for stroke, diabetes, heart disease, and even osteoporosis (high salt intake can leach calcium from the bones). 

Still, it’s hard to resist that salt shaker in the kitchen. No longer!

Award-winning nutritionist, teacher, and cookbook author Robyn Webb teaches readers how to replace salt with healthy herbs and spices in You Won’t Believe It’s Salt-Free! 125 Healthy, Low-Sodium and No-Sodium Recipes Using Flavorful Spice Blends ($17.99, Da Capo, 2012).

The book begins with a primer on the secrets of salt-free cooking, which outlines do-it-yourself blends, tips on keeping herbs and spices fresh, and how to include exotic herbs and spices in your repertoire.

Recipes include marinades (Mint Marinade), sides (Zesty Carrot and Date Salad), and snacks (Italian Shrimp and Tomato Bruschetta). Main dishes are predominantly for meat eaters (Lemon Pepper Turkey Burgers and Thai Shrimp Soup), but vegetarians can enjoy dishes such as a hearty Herb Frittata. Desserts have not been forgotten, with no-sodium treats such as Chocolate Chile Nut Meringues and Saffron and Vanilla Roasted Pears.