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!

Pumpkin, spinach and cheese cannelloni

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 1 kg Japanese, Kent or butternut pumpkin, peeled and cut into 3cm chunks
  • 250 g frozen spinach, chopped
  • 500 g reduced-fat ricotta
  • 2 cloves garlic, crushed
  • 400 g can no-added-salt diced tomatoes
  • 375 g fresh lasagne sheets (10 x 16cm)
  • 1/2 cup basil leaves, chopped
  • 1 cup reduced-fat mozzarella or cheddar cheese, grated


Recipe from © State of Western Australia 2012, reproduced with permission 

  1. Preheat oven to 180°C (160°C fan forced).
  2. Place frozen spinach into a microwave safe bowl and cook on HIGH (100%) for 3 minutes before setting aside.
  3. Steam or microwave pumpkin with a bit of water for 10-15 minutes until tender.
  4. Squeeze handfuls of cooked spinach to remove excess liquid and add to a large bowl with garlic and ricotta or cottage cheese.
  5. Drain and mash cooked pumpkin. Add pumpkin to cheese spinach mixture and stir to combine.
  6. Spread 1/3 cup of tinned tomatoes over the base of a large 3cm deep rectangular 20x30cm ovenproof dish.
  7. Spoon 1/3 cup of pumpkin mixture lengthways into the middle of each lasagne sheet and roll up to enclose.
  8. Arrange cannelloni in a single layer close together seam side down in the dish. Sprinkle with basil, spread over remaining tomatoes and top with cheese.
  9. Bake for 15 minutes, cover with foil to prevent burning and cook for a further 15 minutes or until tender.
  10. Serve with a green salad.


Serves 8