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!

Basil pesto

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 2 cups fresh basil leaves
  • 1 clove garlic peeled
  • ¼ cup pine nuts, lightly toasted
  • 1 tablespoon parmesan cheese grated or shaved
  • ¼ cup olive oil
  • ¼ teaspoon freshly ground pepper


Recipe from © National Heart Foundation of Australia 2018, reproduced with permission.


  1. Place the basil, garlic, pine nuts, and parmesan in a food processor and process until finely chopped. With the motor running, gradually add the oil in a thin steady stream until mixture is smooth and well combined.
  2. Transfer to an airtight container and refrigerate.



  • If you don’t have a food processor, a mortar and pestle can also be used.
  • Pesto can be placed in an airtight container and placed in the freezer for up to 3 months.
  • For a nut-free alternative, use sunflower seeds instead of pine nuts
  • For a vegan alternative, substitute parmesan cheese for a non-dairy cheese
  • Toss pesto through pasta
  • Use as a pizza sauce base, mix into salads, top or toss with vegetables and spread it on sandwiches instead of butter.


Serves: 125mL