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!

Sweet potato, spinach & ricotta pies

  • Sodium

    284mg

  • Energy

    1374KJ

  • Fat

    18.9g

  • Sat Fat

    4.2g

  • Sugar

    4.7g

Ingredients

  • Spray olive oil
  • 1 tablespoon pepitas
  • 1 tablespoon sunflower seeds
  • 200g sweet potato, peeled, cut into 2cm cubes
  • 300g baby spinach leaves
  • 150g reduced fat ricotta
  • 8 eggs, lightly beaten
  • 2 tablespoons fresh mint chopped
  • 4 sheets fresh filo pastry

Method

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

 

  1. Preheat oven to 200°C. Lightly spray four non-stick pie dishes with olive oil. Set aside.
  2. Place sunflower seeds and pepitas onto a small baking tray and toast in the oven for 4-5 minutes or until golden. Set aside.
  3. Place sweet potato in a large saucepan with water. Bring to the boil and cook for 15-20 minutes or until tender. Before draining sweet potato, place spinach in the saucepan for 30 seconds or until just wilted.
  4. Drain sweet potato and spinach and place into a medium-sized bowl. Ensure most of the moisture has been drained/squeezed out of the spinach. Mash sweet potato with a fork and set aside to cool for 10 minutes.
  5. Once cooled, place mashed sweet potato, spinach, ricotta, eggs, and mint in a large bowl and stir to combine.
  6. Spray 1 pastry sheet with oil. Fold in half. Spray with oil then fold in half again. Press pastry square into 1 pie dish. Repeat with remaining pastry and pie dishes.
  7. Divide the sweet potato mixture into the pie dishes. Place 4 pie dishes onto a baking tray and bake for 20-30 minutes or until the pastry is golden and the mixture is just set.
  8. Evenly sprinkle toasted pepitas and sunflower seeds on pies before serving.
  9. Once defrosted, reheat pies in an oven until heated through.

 

Serves: 4