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!

Grilled chicken salad bowl with tahini dressing

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 2 tablespoons tahini
  • 1 garlic clove, crushed
  • 2 tablespoons lemon juice
  • Olive oil spray
  • 3 teaspoons olive oil
  • 1 teaspoon honey
  • 400g lean chicken breasts, halved horizontally
  • 200g can of no added salt lentils, drained
  • 2 medium beetroots, peeled, grated
  • 2 large carrots, peeled, grated
  • 1 large cucumber, cut into thick batons
  • 120g baby spinach


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


  1. ​Combine tahini, garlic, lemon juice, olive oil and honey in a small bowl with 1 teaspoon hot water and mix until a smooth consistency. Set aside.
  2. Spray a large pan or non-stick frying pan with olive oil and heat over medium-high heat. Cook chicken 5-6 minutes each side, or until golden and just cooked through. Set aside.
  3. To serve, divide the lentils, beetroot, carrot, cucumber, spinach leaves and sliced chicken between 4 bowls.
  4. Drizzle each bowl with tahini dressing.


Serves 4