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!

Cauliflower pizza with roasted veggies

  • Sodium

    470mg

  • Energy

    1682KJ

  • Fat

    7.6g

  • Sat Fat

    2.8g

  • Sugar

    17.4g

Ingredients

  • Olive oil spray
  • 2 large zucchinis (620g), cut into thick circles
  • 1 250g punnet cherry tomatoes
  • 1 red onion (150g), cut into wedges
  • 1 red capsicum (320g), halved, seeded, thinly sliced lengthways
  • 1 large head (about 1kg) cauliflower, trimmed, cut into florets
  • 2 eggs, lightly beaten
  • 1 teaspoon dried oregano
  • 1/3 cup finely grated parmesan
  • 1 400g can of no added salt diced tomato
  • 500g no added salt lentils, rinsed, drained
  • 50g reduced fat feta cheese, crumbled

Method

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

 

  1. Preheat oven to 180°C. Line 1 large baking tray and 2 large pizza trays with baking paper.
  2. Place zucchini, tomatoes, red onion, and capsicum on the prepared baking tray and lightly spray with olive oil.
  3. Bake for 10 minutes, or vegetables are tender and cooked through.
  4. While vegetables are cooking, prepare cauliflower pizza base. Place cauliflower florets in a food processor or blender in 2-3 batches. Blend florets until finely chopped. Transfer cauliflower to a microwave-safe bowl and cover, microwave on high for 5 minutes, or until tender. Leave to cool.
  5. Place all ingredients, except olive oil spray, in a large bowl; mix well until combined.
  6. Press cauliflower mixtures onto pizza trays. Spray with olive oil and cook for 5-8 minutes, or until edges turn golden.
  7. Remove pizza bases from the oven. Spread diced tomatoes over bases in even layers, top with lentils, roast vegetables and fetta cheese.
  8. Return to the oven and grill for 5 minutes or until cheese starts to brown.

 

Serves: 4