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!

Healthy nachos

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 2 small wholemeal tortillas, cut into triangles
  • Spray olive oil
  • 1 garlic clove, crushed
  • 1 small red onion, finely chopped
  • ½ red capsicum, seeded, finely chopped
  • 2 carrots, peeled, grated
  • 1 teaspoon Mexican chilli powder
  • 400g can no added salt diced tomato
  • 200g can no added salt red kidney beans, drained, rinsed
  • 100g can no added salt corn kernels, drained, rinsed
  • ¼ cup (30g) grated reduced fat mozzarella
  • Coriander sprigs, to serve


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


  1. Preheat the oven to 180°C. Spray a deep medium sized rectangle baking tray with olive oil. Prepare another large baking tray with baking paper.
  2. Spread the pita triangles out in a single layer on the baking tray. Spray with olive oil and bake for 5 minutes or until golden in the preheated oven.
  3. Meanwhile, spray a medium-size saucepan over medium heat. Add onion and garlic. Cook, stirring, for 2 to 3 minutes or until soft.
  4. Add capsicum, carrot and chilli powder. Cook, stirring occasionally, for 2 to 3 minutes or until capsicum is just tender.
  5. Add diced tomatoes, beans, and corn. Bring to the boil. Reduce heat to low. Simmer for 4-5 minutes or until the mixture has slightly thickened. Set aside.
  6. Place baked pita chips into a deep baking tray and top with tomato, bean and corn mix plus grated cheese. Bake for 10 minutes, until bubbling and golden.
  7. Top with coriander sprigs to serve.


Our guacamole is a delicious and colourful accompaniment to these healthy nachos. Try it for your next party!



Serves: 4