Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Tomato based pasta sauce

  • Sodium


  • Energy


  • Fat


  • Sat. Fat


  • Sugar



  • 1 can diced tomatoes (no added salt)
  • 1 carrot, diced
  • 3 celery sticks, diced
  • 1 onion, diced
  • 2 cloves of garlic, finely chopped
  • Parsley, oregano, and thyme to taste


  1. Add onion, carrot and celery to the pot with a teaspoon of Olive Oil
  2. Cook until browned and lightly softened
  3. Add garlic, tomatoes and herbs to taste
  4. If you want the flavours to intensify, add 1 cup of water and allow to slowly simmer to a thick consistency


Tip: You can also add 500g turkey, or kidney beans (no added salt) if you want to add more bulk.


Serves 4