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!

Capsicum dip

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 2 red capsicums
  • 1-2 garlic cloves, crushed
  • ½ cup unsalted walnuts
  • 2 tsp olive oil
  • Juice of ½ lemon


  1. Roast capsicums over an open flame, turning frequently until skin becomes blackened and blistered. Set aside to cool.
  2. Once cooled, remove skin and seeds and roughly chop
  3. Add crushed garlic and walnuts to a food processor and process until fine
  4. Add capsicums and process
  5. Add olive oil and lemon juice and pulse
  6. Serve with vegetable sticks


Serves 6