• Simple ideas

Simple recipe ideas to reduce your salt intake!

Shop-bought salads can be very high in salt, so why not try making your own? We’ve put together some top tips and simple recipes for a low-salt, low-fuss salads, packed full of flavour.

Top tips for your lunchtime salad

  • Avoid salty ingredients such as ham, bacon, prawns and cheese, swapping them for chicken, tuna in spring water or vegetables
  • Olive oil, lemon juice, pepper, balsamic vinegar and herbs can all make a salad taste great without the need for salty dressings and sauces
  • Cous cous, rice, pasta, beans and vegetables can all be used to make your lunch time salad more exciting and filling.

Simple Salad Recipes

Chicken Cous Cous Salad
Chicken Pasta Salad
Grilled Caribbean spiced chicken with fragrant bean salad (download from The Stroke Association - Recipe 1)
Avocado & Mozzarella Salad
Pasta Salad
Prawn, pepper and yam salad (download from The Stroke Association - Recipe 8)
Roast Vegetable Cous Cous Salad
Tuna Bean Salad
Tuna Salad
Salad Dressing

If you have your own recipes that you fancy trying out, use the figures below to find out the lowest salt ingredients to use.

Figure 1 - Common Salad Ingredients

Salad ingredientsSalt/100g 
Tinned Sweetcorn, No Added Salt**TraceLow
Vegetables/herbsTraceLow
Mixed PulsesTraceLow
Cous Cous/Pasta/Rice0.07Low
Chicken Breast0.15Low
Tuna in Springwater**0.75Medium
Buffalo Mozzarella, Fresh0.99Medium
Cheddar Cheese1.81High
Parmesan1.89High
Black Olives2.00High
Ham2.00High
Feta**2.25High
Back Bacon3.85High
Green Olives**5.00High
Tinned Anchovies**15.25High
All nutrient information taken from McCance and Widdowson's The Composition of Foods Sixth Summary Edition (2002) except those marked with * which were taken from CASH survey data and those marked with ** which were taken from supermarket data

 

Figure 2 - Common Dressing Ingredients

Dressing ingredientsSalt/100g 
Herbs and Black PepperTraceLow
Olive OilTraceLow
Lemon JuiceTraceLow
Vinegar0.01Low
Low Fat Yogurt0.16Low
Half Fat Creme Fraiche0.75Medium
Mayonnaise0.13Medium
Kethcup*1.61High
Low Fat Mayonnaise2.35High
Wholegrain Mustard2.91High
Worcester Sauce3.00High
Smooth Mustard7.38High
Soy Sauce*14.93High
All nutrient information taken from McCance and Widdowson's The Composition of Foods Sixth Summary Edition (2002) except those marked with * which were taken from CASH survey data and those marked with ** which were taken from supermarket data


Key:

GREEN - use as much of these ingredients as you like;
AMBER - be careful with how much of these you use and the brands that you buy;
RED - use these ingredients sparingly

We would like to thank the British Heart Foundation, Stroke Association and Food Standards Agency for allowing us to use and adapt their recipes.