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, walnut and herbed ricotta flatbreads

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 3/4 cup reduced fat ricotta
  • 1 tablespoon oregano leaves, roughly chopped
  • 1 tablespoon parsley, roughly chopped
  • 1 tablespoon walnuts, roughly chopped
  • 1 spring onion, thinly sliced
  • 2 wholemeal flat breads/pita breads
  • 1 cup butternut pumpkin, grated
  • spray olive oil


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

  1. Place ricotta, oregano, parsley, walnuts and spring onion in a small bowl and mix to combine.
  2. Spread the mixture on 1 wrap base and top with grated pumpkin and add the other wrap on top as a lid.
  3. Heat a large non-stick round frying pan over medium heat with spray olive oil. Place flatbread in pan, cooking 4 minutes each side or until golden brown. Slice into quarters.


Serves 2