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!

Roasted veggie bowl

  • Sodium

    421mg

  • Energy

    1882kJ

  • Fat

    12.4g

  • Sat Fat

    2.1g

  • Sugar

    16g

Ingredients

  • 1 x large sweet potato, cut into rounds
  • 600g broccoli, cut into florets
  • 1 x 400g no added salt chickpeas, drained, rinsed
  • 3 teaspoons olive oil
  • 2 teaspoons cumin
  • 3 cups kale, destemmed and chopped
  • 1 tablespoon lemon juice
  • 4 x eggs, poached
  • 1 x 250g punnet cherry tomatoes, halved
  • 2 cups baby spinach
  • 2 tablespoons hummus

Method

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

  1. Preheat oven to 180°C. Line 2 baking trays with baking paper.
  2. Cut sweet potato into rounds and place on prepared baking tray. Sprinkle 1 teaspoon ground cumin and 1 teaspoon olive oil. Roast for 15 minutes or until caramelised and cooked through.
  3. On a separate baking tray, spread the broccoli and chickpeas and sprinkle with 1 teaspoon cumin and 2 teaspoon olive oil. Roast for 15 minutes or until cooked through.
  4. While vegetables and chickpeas are roasting, preheat a large frying pan. Add the kale and cook for 2-3, or until slightly wilted. Add lemon juice and toss to coat. Set aside.
  5. To poach an egg: fill a wide casserole pan with boiling water and bring to a light simmer over medium heat. Gently crack the eggs into the simmering water. Cook for 2-4 minutes and carefully remove the eggs from the pan with a slotted spoon and place onto a separate plate.
  6. Divide the sweet potato, broccoli, chickpeas, kale, and tomato between the 4 bowls. Top each with a poached egg and a dollop of hummus. Serve with a lemon wedge in each bowl.​

 

Serves 4