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!

Quinoa and salmon patties

  • Sodium

    441mg

  • Energy

    2046kJ

  • Fat

    11.4g

  • Sat Fat

    3.6g

  • Sugar

    4.6g

Ingredients

  • 3/4 cup quinoa, rinsed
  • 300g broccoli, cut into florets
  • 3 eggs
  • 1/2 cup wholemeal self-raising flour
  • 2x 130g cans pink salmon in springwater, drained, flaked
  • 1/2 cup fresh parsley, chopped
  • 2 teaspoons lemon zest
  • 1/4 teaspoon cracked black pepper
  • olive oil spray
  • 80g baby spinach
  • 2 Lebanese cucumbers, halved, sliced
  • 250g punnet cherry tomatoes, halved
  • 60g reduced-fat feta, cumbled
  • 1 teaspoon balsamic glaze

Method

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

  1. Place the quinoa in a medium saucepan with 2 cups water and bring to the boil. Reduce the heat and allow to simmer for 12 minutes, then turn off the heat and allow to cool.
  2. Cook broccoli in a saucepan of boiling water until just tender. Drain. Refresh under cold running water. Drain, and coarsely chop.
  3. Whisk eggs and flour in a large bowl until smooth. Add quinoa, broccoli, salmon, parsley and lemon zest. Season the mixture with cracked pepper and stir until well combined.
  4. Spray a large, non-stick frying pan with olive oil and set over medium-high heat.
  5. Form medium sized patties with your hands, and cook patties for 2-3 minutes each side, or until golden and cooked through. Repeat with remaining batter.
  6. Combine, spinach, cucumber, cherry tomatoes, feta and balsamic glaze in a salad bowl. Serve patties with salad.
  7. Optional extras include lime wedge, freshly chopped chilli or Greek-style yoghurt.

 

Serves 4