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!

Vegetable stock

  • Sodium

    42mg

  • Energy

    164KJ

  • Fat

    2g

  • Sat Fat

    0.3g

  • Sugar

    2.7g

Ingredients

  • 1 tablespoon olive oil
  • 2 brown onions, roughly chopped
  • 1 leek, roughly chopped
  • 1 swede, peeled, roughly chopped
  • 2 carrots, peeled, roughly chopped
  • 4 celery sticks, roughly chopped
  • 4L cold water
  • 8 fresh parsley stalks
  • 10 whole black peppercorns
  • 3 bay leaves

Method

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

 

  1. Heat oil in a stockpot or large saucepan over medium-high heat. Add the onion, leek, swede, carrot and celery and cook, stirring, for 5 minutes or until brown.
  2. Ass the water, parsley, peppercorns and bay leaves and bring to the boil. Reduce heat to low. Simmer, uncovered, for 2 hours, skimming the top every 30 minutes.
  3. Remove from the heat and pass the stock through a fine sieve/strainer. Discard solids. Allow to cool, then refrigerate.

 

Tips:

  • Divide the stock into 500mL portion and store for up to 4 days in the fridge or store it in the freezer for up to 2-3 months. Allow room for expansion, only fill containers of stock ¾ full.
  • Pour the stock into ice cubes and freeze for later use.
  • Wash and save roots, stalks, leaves, ends and peelings from vegetables such as onions, carrots, celery, garlic, swede and put into freezer bags and either store in the fridge or freezer to make stock.

 

Serves: 2.5L