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!

Pork and pineapple stir fry

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 1 cup white long grain rice
  • Spray olive oil
  • 1 brown onion, finely diced
  • 300g lean pork mince
  • 2 carrots, thinly sliced
  • 2 stalks celery, thinly sliced
  • 1 zucchini, thinly sliced
  • 1 small red capsicum, halved, seeded, finely diced
  • 1 cup frozen peas
  • 2 eggs, lightly beaten
  • 1 cup pineapple, cut into 2cm pieces
  • 2 tablespoons salt reduced soy sauce
  • 3 tablespoons coriander, roughly chopped
  • 1 spring onion, finely chopped
  • 2 tablespoons peanuts, crushed, to serve
  • Coriander leaves, to serve


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

  1. Cook rice in a large saucepan of boiling water for 12 minutes or until tender. Drain and leave to cool.
  2. Spray a wok with olive oil and place over high heat. Add onion and stir-fry until softened. Add pork mince and cook, for 3-4 minutes until mince is browned. Add carrots, celery, zucchini, capsicum and frozen peas, and cook, stirring for 3-4 minutes or until vegetables are tender.
  3. Push ingredients to one side of the wok and add the egg to the middle. Allow egg to set for 2-3 minutes and then stir through pork and vegetable mix.
  4. Add cooked rice, pineapple, soy sauce, coriander and spring onion and stir until heated through and well combined.
  5. Divide fried rice between 4 bowls and top with crushed peanuts and fresh coriander.


Serves 4